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H2-Oh...the importance of hydration

6/27/2016

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The weather has been warm here in California and truthfully, I have not been drinking enough water. I am really thirsty right now which means I am really dehydrated. Ugh! I should know better. This blog post is a reminder of what we already know - that we should be drinking lots of water throughout the day.  And here's why...
What does water do for my body?
Water is a nutrient essential to life. It is the primary component of all bodily fluids - blood, lymph, digestive juices, urine, tears, and sweat - and is involved in almost every bodily function. Water makes up 60% of our total body weight and is second in importance only to air for sustaining life. It is impossible to sustain life for more than a week without it.
Some uses of water
  • Regulates the body’s temperature
  • Cushions and protects vital organs
  • Lubricates and cushion the joints
  • Aids the digestive system
  • Helps with weight loss
  • Acts within each cell to transport nutrients and dispel waste
  • Gets rid of wastes through urination, perspiration, and evacuation.
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Should I drink only when thirsty?
Thirst is not fully reliable. Thirst is a signal that your body is already on its way to dehydration. It is important to drink more than thirst demands and continue to drink throughout the day .
Must I get all of my fluids from water?
You can become hydrated in a number of ways, but water is the best fluid replenisher for most individuals. Other beverages that may be hydrating are herbal teas, 100% juice, smoothies, coffee, soda or energy/sports drinks. Some view these beverages as fine substitutes because they contain water, but beware. Coffee is a diuretic and in excess can cause us to excrete more water than it contains. Soda, juices, and energy/sports drinks contain much sugar, which upsets water balance. Also, sugar sweetened beverages provide empty, unneeded calories.
In addition to drinking water, you can get hydration from fruits and vegetables like watermelon, cucumber, tomato, lettuce, and celery.
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Dehydration
Without enough water, we literally dry ourselves out. Dehydration is linked to chronic health problems like arthritis, diabetes, colitis, high blood pressure, kidney stones, and multiple sclerosis.
Dehydration symptoms
  • Dark urine / constipation
  • Dry skin / dry mouth
  • Extreme thirst
  • Dizziness / fatigue 
For regular exercisers 
Dehydration leads to muscle fatigue and loss of coordination. 
The body is also unable to cool itself efficiently, which could lead to heat exhaustion or heat stroke.

To prevent dehydration
Exercisers must drink before, during, and after a workout. Ok, I thought I did this today, but apparently not!
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How much water do we really need? 
Water requirements vary greatly from person to person and depend on the climate in which we live, our activity level, and our diet.    ​
Water goals
Divide your body weight (in pounds) by 2. Aim to drink that many ounces of water daily. If you weigh 160 pounds/2 = 80 = ounces of water needed daily. Add 8 ounces for every half-hour of exercise.
Don't think you can reach these goals? Of course you can! Here are some tips for reaching daily water goals:
  • Drink an 8 ounce glass or two of water upon waking in the morning (literally gets things moving).
  • Drink an 8 ounce glass about 30 minutes before each meal (this helps satiate you; the sensation of thirst is often confused with hunger).
  • Drink an 8 ounce glass before bedtime.
  • Or drink a glass of water at the top of each hour for easier tracking.
  • Include extra glasses of water if you exercise, live in a warm climate, have fever, diarrhea, vomiting, or certain medical conditions.
Don’t like the taste of plain water?
Infuse your water with flavors, like cucumbers, strawberries, lemons, or fresh herbs. A water pitcher infused with fruit is great to have on hand.
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Sources:
American Council on Exercise. (ACE). (2008). Fit facts: Healthy hydration. Retrieved from: http://bit.ly/1jScu31

Family Doctor. (2011). Hydration: Why it’s so important. Retrieved from: http://bit.ly/1i12PLi
Haas, E. (2005). Staying healthy with nutrition. Berkeley, CA: Celestial Arts.
Healthy Living for Life. (2011). Water education. Retrieved from:
http://bit.ly/1lDcd5f


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Guidelines for Healthy Food Shopping

6/19/2016

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Navigating a grocery store can be intimidating at times, but don’t get overwhelmed. Use this guide to help you put the healthiest foods into your cart and onto your table. 
Plan ahead
Before you start a journey, you need to have a plan. Planning helps you create balanced meals and saves time. Plan your weekly meals and snacks and write a list before venturing out to the store. Once at the store, stick to your list and avoid all of the marketing ploys throughout the store, such as end-of-aisle displays and “buy one get one free” promotions. You will save time, money, and leave with a cart full of healthy options. 
Shop the perimeter
Healthier foods like fruits, vegetables, eggs, dairy, meats, and poultry are typically found around the perimeter of the store. The less healthy, processed foods are found in the aisles and on the end-of-aisle displays. Shopping primarily around the perimeter will help you make healthier choices.

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Shop on a full stomach 
When you are hungry, your cravings for fat, sugar, and salt increase and make shopping for healthy foods more difficult. I personally want to buy and eat everything at the store if I shop when hungry. And when you are waiting in line to pay for your groceries, it is even more tempting with the candy and very processed beef jerky taunting you -calling out to be eaten. Before heading to the grocery store, eat a healthy snack that contains protein, such as an apple with almond butter,  to keep your blood sugar levels stable to help resist the urge of ripping open and eating the entire package of unhealthy foodstuffs. Oh yes, it has been done before.
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Read labels

Reading the labels on products we buy helps us make the best choice possible for our health and the health of those we love. Having this knowledge allows us to make informed decisions on what we are buying and putting into our bodies. Avoid products that have trans-fats, artificial sweeteners, preservatives, nitrates, and food dyes. These additives have been linked with certain chronic diseases, like heart disease and some cancers. Be sure that the products you consume have enough dietary fiber, vitamins, and minerals. Eating enough of these nutrients can improve your health and help reduce the risk of disease.  
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Great. So, what are the best choices in each section of the grocery store?
Produce - Choose seasonal and organic fruits and veggies when possible. Opt for a rainbow of colors in your produce to maximize your nutrient intake.

Meat/Poultry - Choose organic, grass-fed meat and poultry.

Dairy - Choose grass-fed and full-fat versions of dairy that are antibiotic and hormone free.

Eggs - Pasture-raised, local eggs are best, but cage-free, organic is also a good option. 

Seafood - Wild fish is best. Farm raised is not recommended.

Fats - Avocados; olives; grass-fed, organic butter; bacon fat from grass-fed pork; ghee

Oils - Organic, cold-pressed olive oil; organic, raw coconut oil
Other products to stock in your pantry. Buy organic when possible.

Herbs & spices (some are found in both fresh and dried forms): annatto, basil, bay leaf, cayenne, chili powder, cilantro, cinnamon, dill, fennel, garlic, ginger, mint, nutmeg, onion powder, oregano, peppermint, rosemary, saffron, sage, sea salt, thyme, turmeric, vanilla
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Canned & jarred: capers, coconut milk, coconut water, olives, pickles, pumpkin, wild salmon, sardines, tahini, tomato sauce, tomato paste 

Nuts & seeds: (keep cold - I store mine in the refrigerator) almonds, Brazil nuts, cashews, hazelnuts, macadamia, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, walnuts 

Beverages: water (can flavor with lemon, mint, or cucumber), herbal tea, green tea

Sweets: cocoa powder, coconut, dates, honey, maple syrup (grade B), dark chocolate


​Source: Sanfilippo, D. (2012).
Practical paleo. Las Vegas: Victory Belt Publishing. 

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