Tagged with 'water'

Do you feel sleepy or tired? Are you less active than usual? Do you have a dry, sticky mouth? Headache? Dizziness? If so, chances are you need to drink more water.

In the dog days of summer, it's easy to become dehydrated, which will quickly ruin any fun you're having outside. Here are tips to avoid that scenario.

Diet soda might seems like a health-conscious choice. After all, it saves you the 140-plus calories you'd find in a sugary soft drink while still satisfying your urge for something sweet. But hold up...with artificial sweeteners like aspartame, saccharin, and sucralose, there's more to this chemical cocktail than meets the eye.

Water vs. Diet Soda for Weight Loss

Replacing your diet soda with plain water might help you lose more weight, especially if you're already trying to lose weight. Researchers at the University of Nottingham in the UK recruited 89 overweight and obese women ages 27 to 40 who usually drank diet sodas at lunch. Half of them switched to water, and the others were instructed to continue drinking diet sodas after lunch five times a week for 24 weeks. Of the 89 women who initially enrolled, 62 completed the study.

Those who switched their lunchtime drink to water lost about 19.4 pounds, compared to 16.8 pounds for the women who continued to drink diet soda. Another plus: the research team reported improvements in insulin sensitivity in the women who switched to water. Even though the difference in weight loss between the two groups was small, diet drinks definitely have another downside.

Earlier studies have linked diet soda to obesity, type 2 diabetes and cardiovascular disease.

Studies suggest consumption of diet soda makes people continue to crave sugar, thereby making it harder to quit.

Use Stainless Steel. Eliminate Plastic.

I highly recommend ditching your plastic water bottle and using a stainless steel or glass bottle instead. Doing this will reduce your exposure to something called xenoestrogens. They’re synthetic, man-made chemicals which increase the amount of estrogenic activity in the body, and therefore can disrupt how our hormones are supposed to work. Xenoestrogens are found in a ton of different products, and plastic is one of them.  

I personally use a glass mason jar or a stainless steel bottle, like these klean kanteens. By reducing your exposure to plastic water bottles, you’ll reduce your intake of xenoestrogens.  

What You Can Expect

Now that your body no longer has to make sense of the unpronounceable ingredients in diet soda, your kidneys can get back to clearing toxins, stabilizing blood pressure, and absorbing minerals. One study looked at 11 years of data and found that women who drank 2 or more servings of diet soda doubled their chances of declining kidney function.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Hiking can be such an exhilarating experience, but if you’re not prepared for the heat, it could end disastrously. More than half our body is made up of water, and if you lose just one percent of that, you can become dehydrated. 

By drinking water, your body’s able to effectively deliver oxygen and nutrients to the working muscles and all other cells. Water also carries away the waste products created by exercising muscles.

What happens when an athlete does not drink enough water?

If you’re hiking and don’t drink enough water or replace the sweat you lost, you will lose concentration, coordination and endurance capacity. Water (sweat) must evaporate off your body to remove the heat generated by your muscles. If you are dehydrated your body must begin using the water content of your blood. This can cause blood volume to get dangerously low in order to produce sweat to protect your body from a high body temperature.

How Much Water Do I Need To Drink?

It’s easy to underestimate how much water you need while hiking. To avoid dehydration, be sure to drink to thirst. Ideally, while hiking on a hot day, drink 4-8 ounces (roughly 4-8 gulps) every 15-20 minutes to delay fatigue. A mouthful of water from your water bottle equals about 1 ounce. To get one cup of liquid, take 8 big swallows. If you pack a few fruits or vegetables to eat on your hike, they’re high in water, which will also help keep you hydrated.

Carbohydrates While Hiking

I strongly recommend packing food to eat, and depending on the duration and intensity of your hike, you may want to bring a carbohydrate and/or electrolyte-containing fluid. I like adding Nuun tablets to my water for extra sodium and potassium. You can also add a little juice to your water for some flavor and potassium. If you need an energy boost, I really like this Vega Workout Energizer Powder. It provides just the right amount of natural stimulant to make you feel good--not shaky.

For hikes lasting longer than one hour, eat 30-60g of carbohydrate per hour. This can be accomplished by eating or drinking, whichever you prefer.  

Sodium in Fluid

Adding sodium to your fluid has three benefits. #1: sodium may help enhance palatability so you drink more; #2: sodium promotes fluid retention in your body so you don’t lose as much fluid through sweating; #3: prevents hyponatremia (low sodium blood levels) caused by drinking excessively large quantities of plain water. 

You’ll Know You're Well Hydrated When:

--Your urine is clear to pale yellow. If your urine is the color of apple juice, drink more water.

--You urinate at least 4 times per day. Start drinking cool water early in the day and at regular intervals during your hike.

Some pre-hike preparation to ensure you have the correct amount of fluids for your hike will allow you to completely enjoy your outing.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Gooods

Chia seeds are so cool! They offer a ton of nutritional value, along with other benefits. They're rich in omega-3 fatty acids, even more so than flax seed. Chia seeds also contain fiber, protein, calcium, magnesium, copper, iron, and zinc among many other nutrients. Chia seeds don't need to be ground to be absorbed by the body and they can be stored for long periods of time without going rancid. I especially love how they help with hydration due to their ability to absorb up to 9-10 times their weight in water! 

Ingredients:

2 cups water

1.5 Tbsp chia seeds

1/2 Tbsp fresh lemon or lime juice, to taste

sweetener, such as maple syrup (optional, to taste)

Tips:

Add to a water bottle or glass mug. Chia seeds will sink and collect at the bottom of the glass quickly, so give it a good stir as needed.

Chia seeds like to get stuck in your teeth. You were warned :)  When chia seeds are soaked in water a gelatinous coating forms around the seed very similar to a tomato seed. This makes it very easy to swallow so the seeds don’t get stuck in your throat. Chia Fresca probably isn’t for people with texture issues, but I’ll leave that up to your discretion.

I recommend this refreshing drink to enjoy any time of the day!

Yum!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

We’re in the midst of the “common cold” season and if you do catch one, there are some things you can do nutritionally to help shorten the symptoms.

Zinc

One of zinc’s many functions is helping the immune system fight off invading bacteria and viruses. There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Vitamin C

Good news! The overall research shows, for most people, taking vitamin C may help shorten the duration of a cold and lessen its severity. On the other hand, taking vitamin C regularly does not reduce the chances of getting the common cold. But don’t take too much. Taking too much vitamin C can cause diarrhea, nausea, stomach cramps, or kidney stones. Most adults need between 75 and 90 milligrams (mg) of vitamin C per day and shouldn't get more than 2,000 mg.

Nasal Irrigation

Flushing water through your nasal passages using a neti pot may relieve some nasal congestion. What the neti pot does is gently wash away excess mucous, bacteria, pollen, allergens and viruses from the sinuses. There is one main sinus the neti pot can reach, the maxillary sinus, which is on either side of your nose—basically inside the ‘cheek bone.’  When they fill with pus or mucous, it hurts and provides a further haven for more bacteria and viruses as the immune system cannot enter. Nasal irrigation clears that up by washing out the pus and mucous. Then, the immune system's IgA antibodies, which live on the mucous membranes of your nose, once again get back to work.

I previously wrote a blog about how to use a neti pot. Check it out here.

Eucalyptus Steam Inhalation

Eucalyptus oil helps loosen phlegm, so breathing in eucalyptus steam is commonly used by people to help treat nasal congestion and sinus congestion, symptoms very common with bronchitis, coughs, and the flu.

Generally, eucalyptus oil is thought to be anti-inflammatory and antimicrobial. Eucalyptus oil also stimulates immune system response. Steam inhalation can be done two to four times a day to relieve symptoms.

Here are some tips for using eucalyptus through steam inhalation:

• In either a steam room, wet sauna, or hot shower, place five drops of eucalyptus and three drops of lavender on the shower floor or sauna/steam head. Breathe deeply for 2-5 minutes while the steam diffuses the oils.

• Drop five drops of eucalyptus into a bowl of hot water with a towel over your head.

• Put a few drops of eucalyptus on a small piece of paper towel (not a tissue). Take a few deep sniffs of it and leave it next to your bed at night or your desk if daytime.

Eucalyptus oil should not be ingested, applied directly to the skin, or used in excess of suggested amounts. Definitely don’t get it in your eyes and wash your hands after handling the paper towel or if you touch the oil.

Hot Tea

Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds.

Water

Stay hydrated! When you have a cold or respiratory infection, your body makes more mucus and making mucus uses up your body's moisture. Getting extra fluids thins out mucus, making it less sticky, which makes it easier to blow or cough out. Limit drinks with caffeine and alcohol, as they can be dehydrating. Remember to avoid drinking water from plastic bottles. Choose a stainless steel or glass bottle instead.

Some findings show hot liquids may be superior to cold liquids in upper respiratory infections.

Although I can’t promise these natural treatments will positively work for you, it’s certainly worth giving them a try. One thing is sure, get lots of rest.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

Macknin ML. Zinc lozenges for the common cold. Cleve Clin J Med 1999;66:27-32 [review].

Petrus EJ, Lawson KA, Bucci LR, Blum K. Randomized, double-masked, placebo-controlled clinical study of the effectiveness of zinc acetate lozenges on common cold symptoms in allergy-tested subjects. Curr Ther Res 1998;59:595-607.

Prasad AS, Fitzgerald JT, Bao B, et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000;133:245-52.

Eby G. Where's the bias? Ann Intern Med 1998;128:75 [letter].

Garland ML, Hagmeyer KO. The role of zinc lozenges in treatment of the common cold. Ann Pharmacolther 1998;32:63-9 [review].

Serafino, A., Vallebona, P.S., Andreola, F., Zonfrillo, M., Mercuri, L., Federici, M., Rasi, G., Garaci, E., and Pierimarchi, P., Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response, BMC Immunol. 2008; 9: 17.[5]

Natural Products Foundation: Green Tea.

We’re in the midst of the “common cold” season and if you do catch one, there are some things you can do nutritionally to help shorten the symptoms.

Zinc

One of zinc’s many functions is helping the immune system fight off invading bacteria and viruses. There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Vitamin C

Good news! The overall research shows, for most people, taking vitamin C may help shorten the duration of a cold and lessen its severity. On the other hand, taking vitamin C regularly does not reduce the chances of getting the common cold. But don’t take too much. Taking too much vitamin C can cause diarrhea, nausea, stomach cramps, or kidney stones. Most adults need between 75 and 90 milligrams (mg) of vitamin C per day and shouldn't get more than 2,000 mg.

Nasal Irrigation

Flushing water through your nasal passages using a neti pot may relieve some nasal congestion. What the neti pot does is gently wash away excess mucous, bacteria, pollen, allergens and viruses from the sinuses. There is one main sinus the neti pot can reach, the maxillary sinus, which is on either side of your nose—basically inside the ‘cheek bone.’  When they fill with pus or mucous, it hurts and provides a further haven for more bacteria and viruses as the immune system cannot enter. Nasal irrigation clears that up by washing out the pus and mucous. Then, the immune system's IgA antibodies, which live on the mucous membranes of your nose, once again get back to work.

I previously wrote a blog about how to use a neti pot. Check it out here.

Eucalyptus Steam Inhalation

Eucalyptus oil helps loosen phlegm, so breathing in eucalyptus steam is commonly used by people to help treat nasal congestion and sinus congestion, symptoms very common with bronchitis, coughs, and the flu.

Generally, eucalyptus oil is thought to be anti-inflammatory and antimicrobial. Eucalyptus oil also stimulates immune system response. Steam inhalation can be done two to four times a day to relieve symptoms.

Here are some tips for using eucalyptus through steam inhalation:

• In either a steam room, wet sauna, or hot shower, place five drops of eucalyptus and three drops of lavender on the shower floor or sauna/steam head. Breathe deeply for 2-5 minutes while the steam diffuses the oils.

• Drop five drops of eucalyptus into a bowl of hot water with a towel over your head.

• Put a few drops of eucalyptus on a small piece of paper towel (not a tissue). Take a few deep sniffs of it and leave it next to your bed at night or your desk if daytime.

Eucalyptus oil should not be ingested, applied directly to the skin, or used in excess of suggested amounts. Definitely don’t get it in your eyes and wash your hands after handling the paper towel or if you touch the oil.

Hot Tea

Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds.

Water

Stay hydrated! When you have a cold or respiratory infection, your body makes more mucus and making mucus uses up your body's moisture. Getting extra fluids thins out mucus, making it less sticky, which makes it easier to blow or cough out. Limit drinks with caffeine and alcohol, as they can be dehydrating. Remember to avoid drinking water from plastic bottles. Choose a stainless steel or glass bottle instead.

Some findings show hot liquids may be superior to cold liquids in upper respiratory infections.

Although I can’t promise these natural treatments will positively work for you, it’s certainly worth giving them a try. One thing is sure, get lots of rest.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Macknin ML. Zinc lozenges for the common cold. Cleve Clin J Med 1999;66:27-32 [review].

Petrus EJ, Lawson KA, Bucci LR, Blum K. Randomized, double-masked, placebo-controlled clinical study of the effectiveness of zinc acetate lozenges on common cold symptoms in allergy-tested subjects. Curr Ther Res 1998;59:595-607.

Prasad AS, Fitzgerald JT, Bao B, et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000;133:245-52.

Eby G. Where's the bias? Ann Intern Med 1998;128:75 [letter].

Garland ML, Hagmeyer KO. The role of zinc lozenges in treatment of the common cold. Ann Pharmacolther 1998;32:63-9 [review].

Serafino, A., Vallebona, P.S., Andreola, F., Zonfrillo, M., Mercuri, L., Federici, M., Rasi, G., Garaci, E., and Pierimarchi, P., Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response, BMC Immunol. 2008; 9: 17.[5]

Natural Products Foundation: Green Tea.

Let’s face it, constipation happens. We don’t like to talk about it, but if you’ve ever been constipated it is certainly uncomfortable and your mission becomes to fix it…stat!

The Difference between Soluble and Insoluble Fiber

Fiber comes in two types, soluble and insoluble. Soluble fiber dissolves in water and helps regulate cholesterol and blood sugar. Soluble fiber is commonly found in beans and fruits.

Insoluble fiber doesn’t dissolve in water. It acts as a scrubber in your digestive tract. Insoluble fiber is found in vegetables and whole grains.

How Much and What?

A diet rich in both types of fiber is crucial. According to the Academy of Nutrition and Dietetics, men under 50 need 38 grams of fiber each day and women need 25 grams. Adults over 50 require less fiber (30 grams for guys and 21 grams for ladies) due to decreased food consumption. To understand what that amount looks like, check out the sample meal below, which contains 37 grams of fiber. The key is eating a couple fiber-containing foods at every meal, particularly vegetables, fruit, nuts, legumes, beans and whole grains. As you can see, meats, dairy, and eggs do not have protein. This is why eating a variety of foods and adding many different colored foods is an important and beneficial rule of thumb.

A Real Life Example of Enough Daily Fiber

Water To Keep Things Moving

While focusing on fiber, don’t forget water, and lots of it! If you’re eating plenty of high-fiber foods but not getting enough fluid to help flush it through your system, you can make matters worse. Drink at least 8 to 10 glasses of decaffeinated fluids every day to assist in keeping your stools soft. Have a water bottle available wherever you are. A large water bottle that holds a lot of water may be more convenient because you don’t have to keep refilling it. My husband recently received this Klean Kanteen as a gift and now drinks about 2-3 bottles per day at work--all because it’s more convenient.

Sneaky Tips to Boost Your Fiber Intake

• Add flaxseeds to oats, smoothies, and yogurt. Flaxseeds assist with constipation as these have the action of lubricating the bowel. Two tablespoons will boost your daily fiber by 3.8 grams.

• Chia seeds have a whopping 5.5 grams of fiber per tablespoon.

• Coffee is an old-fashioned remedy that helps millions to avoid constipation. In fact, it is one of the main reasons people choose coffee in the morning. Coffee irritates the intestines a little and can stimulate bile flow from the liver. Avoid the fashionable cappuccinos and lattes. They are too strong, contain less water, which is bad, and they contain more caffeine, which is also worse and more irritating. If you use coffee, limit it to one cup of regular coffee daily.

• Another remedy you may consider is 1 teaspoon of apple cider vinegar mixed with 3 oz of water and juice from a lemon wedge (1 tsp of lemon juice). Do this before meals to help stimulate digestion. Also do upon rising in the morning to stimulate a bowel movement.

• Consider a potent Probiotic—something like ProBiota 12. Balancing and supporting beneficial bacteria in the digestive tract is critical for many functions: immune, digestive, neurological, dermatological and others. Take 2 capsules about 5-10 minutes after dinner.

• Consider a fiber supplement to add bulk to your stool, such as this one.

• Avoid refined carbohydrate foods, such as white sugar, white bread, white rice, white pasta, sugary cold cereal, and other poor quality, low-fiber, and highly processed foods.

• Stick to whole grain foods, such as 100% whole wheat bread, quinoa, oats, brown rice, wild rice, amaranth, and millet. To check out more whole grains, visit the Whole Grains Council website.

• Eat the fruit rather than drinking the juice. The peel and pulp are where the majority of the fiber is located. Whole fruit is more filling than juice, so don't cheat yourself.

• While spinach isn’t as high in fiber as other veggies, it can easily be sliced and snuck into many dishes without adding much taste or hassle. I add organic baby spinach to so many things, such as soup stock, eggs, smoothies, protein shakes, and pasta sauce.

• Everyone always thinks of vegetables, fruits, and whole grains when they think of high-fiber foods, but nuts are very impactful. As you can see from the example above, only ¼ cup provides 4 grams of fiber. Find a trail mix you like and include it regularly as a snack.

One final tip, don't forget exercise. Exercise most days of the week. It increases muscle activity and the speed which food travels through your intestines.

Bottom Line: If you're constipated, get really serious about boosting the fiber in your diet. Pack in the salads and fruit at a couple meals, beans, and whole grains--all in one day. Drink a lot of water, and if you do this everyday, you'll be regular in no time.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods