Dehydration

Posted on September 28 by
in Blog
• Your body contains about 11 gallons of water: Your blood is 85 percent water; your muscles 80 percent; your brain 75 percent and your bones are 25 percent water, which illustrates the importance water plays in your health
• Drinking 16 ounces of water can raise your metabolic rate by as much as 30 percent; a 2 percent level of dehydration has been shown to cause a 10 percent decrease in athletic performance
• When dehydrated, your brain shrinks in volume. This shrinking is what causes a dehydration headache. Even mild or temporary dehydration can alter your brain function and impact your mood
• Dehydration-induced effects such as sleepiness, fatigue, moodiness and confusion are easily reversed within 20 minutes of drinking some water.
 
Cold water absorbs 20 percent faster than tepid water, so to increase the speed of recuperation, drink chilled water.
 
Symptoms of Dehydration
 
Fatigue and/or dizziness
Headache
Foggy thinking and poor concentration
Chills
Muscle cramps
Back or joint ache
Dry or sticky mouth
Constipation
Infrequent urination; dark, concentrated urine or low urine output
Mood swings; increased tension or anxiety
Sugar cravings
 
(64-120 ounces of water per day depending on foods eaten, activity and climate)
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Omega-3 for Migraines

Posted on September 21 by
in Blog
If just the thought of what to make for dinner tonight gives you a piercing headache, perhaps you should consider searing up some salmon to get some omega-3 for migraines.
 
A study in BMJ looked at adults who frequently suffer from migraines. Participants who followed a diet high in omega-3 fatty acids sourced from fatty fish, like salmon and sardines, for 16 weeks experienced a shorter duration of headaches per day and fewer instances of headaches per month. This was compared with those who followed a control diet with normal levels of omega-3 and omega-6 fatty acids. Especially good was a diet with high omega-3s and low omega-6 fatty acids from vegetable oils and seeds.
 
In addition to the benefits of omega-3 for migraines, the findings also revealed that those who followed the intervention diets experienced less severe headaches, compared with those on the control diet, which mimicked typical U.S. intakes of these fats. Improving the dietary ratio of omega-3s to omega-6s may tamp down pain-inducing inflammation in the brain and offer relief to the millions of migraine sufferers in America.
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Weight Loss With Out Dieting

Posted on September 14 by
in Blog
1. Eat Mostly Whole Foods: eat mostly food that does not have an ingredient list.
2. Drink Plenty of Water: 64 oz to 90 oz depending on size and food intake.
3. Exercise: move 5 hours per week and divide that between cardio and resistance work.
4. Sleep and Control Stress: sleep between 7 and 9 hours depending on your stress.
5. Eliminate Foods You Are Sensitive To: inflammation promotes weight gain.
6. Supplement As Needed: B complex, MG+, Probiotics, krill oil, collagen powder, etc..
7. Do Some Fasting: eating constantly does not allow your body to burn fat.
8. Correct Hormone Imbalances: check for thyroid, cortisol or hormone balance.
 
*Remember three things can stimulate your metabolism: food (eating enough is very important), exercise (especially weights) and stimulants (think green tea).
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Spiralized Zucchini Noodles with Tomatoes and Pesto

Posted on September 12 by
in Blog
Ingredients
 
For the Pesto:
1 cup packed fresh basil
1 clove garlic
1/4 cup fresh grated Parmesan cheese
kosher salt & pepper to taste
3 tbsp extra virgin olive oil
 
For the zoodles:
4 small zucchinis
1 cup heirloom grape or cherry tomatoes, halved
kosher salt and black pepper to taste
 
Instructions
 
In a food processor pulse basil, garlic, Parmesan cheese, salt and pepper until smooth.
Slowly add the olive oil while pulsing. Set aside.
Spiralize the zucchini, cut it into smaller strands if they are too long and place them in a work bowl.
Toss with the pesto and tomatoes and season with salt and pepper as needed.
If you like leftovers, add some chicken sausage or meatballs, heat and serve.
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