Monthly Archives: June 2012

26 06, 2012

Hot, Humid…. Hydration

June 26th, 2012|Endurance, Nutrition|4 Comments

Of course we have heard that we need 8, 8oz glasses of water per day but that is a very general recommendation. It is very individual for each person. Now this is going to sound funny but the only way to tell if you are hydrated is by the color of your urine. If it is pale yellow to almost clear you are doing well. If it is darker (about the color of apple juice) you are dehydrated.

Thirst is not a good indicator as typically you are already dehydrated. Plus, if you are someone who typically doesn’t drink enough fluids your body has adapted and the thirst signal may not be working.

Early signs of dehydration: decreased athletic performance, fatigue, loss of appetite, headache, light-headed, flushed skin.

Severe signs of dehydration: muscle spasms, difficulty swallowing, clumsiness or stumbling, blurred or dim vision.

General guidelines for hydration:
•drink water all day long
•drink about 2 cups 2 hours before activity
•drink 1/2 cup 15 minutes before
•drink 2-4 ounces every 15 minutes during activity
•if activity or exercise is lasting longer than 1 hour or working in a hot or humid climate consider a sports drink or electrolyte water
•for every pound lost post activity drink 2-3 cups of water per pound to help muscle recovery

19 06, 2012

Benefits of eating at home versus eating out.

June 19th, 2012|Nutrition|1 Comment

1. Overall healthier lifestyle. Cooking and eating at home is overall healthier. Even with healthier menu options, foods at home have less sodium, saturated fat, and healthier poritons

2. Family Time. You get to spend time together shopping, preparing (learning how to cook), and eating together.

3. You know what you are eating. Not just thinking about what they used as marinade or flavor etc. But also thinking about if you have food allergies.

4. Decrease temptation. If you are trying to lose weight, it is important to be portion conscious as well as choose healthy overall. When we eat out we are more likely to have the bread basket, appetizer, alcohol, entree and dessert. When eating at home there is overall less food.

5. Education. You can explore different ways to prepare foods. Try new spices. Digest the food label and the ingredients in your favorite prodcuts.

12 06, 2012

Quick Fix Diets Aren't the Answer to Lifelong Health

June 12th, 2012|Nutrition|5 Comments

Quick-fix diets are routinely promoted as a magic bullet for weight loss. With the recent popularity of the K-E Diet or “feeding tube” diet, the Academy of Nutrition and Dietetics reminds everyone that the best path to reaching and maintaining a healthy weight is a lifelong combination of eating smarter and moving more…and enlisting the help of a registered dietitian.

What Is the K-E Diet?
The so-called Ketogenic Nutrition or K-E Diet was developed to induce rapid weight loss by providing a specialized high-fat, high-protein, very low-carbohydrate (or ketogenic) diet through nasogastric feeding (insertion of a tube through the nose) for a period of 10 days. The formula is provided 24 hours a day using a pump.

Enteral nutrition – or feeding by tube – is a type of life-sustaining medical nutrition therapy that is intended to promote and restore the health of people who cannot consume food orally. There are valid medical reasons for employing such diets, including drug-resistant epilepsy.

However, the K-E Diet contains potential risks to both short-term and long-term health, including kidney damage and cholelithiasis (gallstones) from rapid weight loss. In addition, since the plan does not address the psychological and emotional reasons that cause many people to overeat, the lost weight is often regained once the diet is stopped.

No Endorsement by Academy
A website containing information on using the K-E Diet for quick weight loss lists several state affiliates of the Academy of Nutrition and Dietetics as resources for learning about diets and eating habits. While the Academy and its affiliate organizations are reliable resources for information on eating right and staying healthy, the Academy does not in any way endorse the K-E Diet, or any other specific weight-loss plan.

The Academy of Nutrition and Dietetics does support the use of enteral feedings solely as a method of nourishing individuals who are unable to eat by mouth.

The Academy’s Official Position on Weight Management
There is no “magic bullet” for safe and healthful weight management. Successful weight management is a lifelong process. It means adopting a lifestyle that includes a healthful eating plan coupled with regular physical activity. Weight loss in the range of one to two pounds per week is considered safe, and allows the individual to learn to manage food and drink intake while still getting the important nutrients his or her body needs.

5 06, 2012

A very interesting weight loss article

June 5th, 2012|Nutrition|0 Comments

I know it’s long but read on!