BURN CALORIES BY DRINKING WATER

Many diet books recommend drinking plenty of water to cut hunger and create a feeling of fullness. But did you know that , drinking water also increases metabolic rate slightly and burns more calories. German researchers found that drinking 500 milliliters of water (about 1 pint) increased resting metabolism by 25 percent- so about 20 extra calories for 60 minutes. Drinking 50 milliliters of water or 500 milliliters of saline (mildly salty water) had no effect on metabolism.

Water increases calorie burning by diluting the blood going to the liver (portal circulation) and by turning on the sympathetic nervous system (the body's fight-or-flight system). The cells have very sensitive methods for regulating fluids in blood, cells and the space between cells. Water intake activates this system, which increases caloric expenditure. Drinking extra water has little effect on weight control and could be dangerous...just like anything. You must find the right balance that works for you and how water plays into your everyday activities. The 20 calories you expend processing the water is equivalent to jogging for two minutes. But again...don't forget, excessive water intake can cause hyponatremia (water intoxication), which can be deadly.

So remember to stay hydrated each and every day...do not go overboard on your water intake especially if you are not active. Water has and will always be vital to your survival. It participates in almost all the chemical reactions in your body, it helps cool you, and moves vital fuels and hormones to your muscles and tissues. Just be aware that just like anything else...there have been known cases of people drinking too much water and dying from these decisions. BALANCE IS THE KEY TO EVERYTHING IN THIS LIFE! So be ACTIVE and DRINK YOUR WATER!!

Journal Clinical Endocrinolgy Metabolism, 92: 3334-3337, 2007)

How To Safely Exercise In The Heat

Summer is officially here. Finally you can pack away your jackets (well maybe not completely because this weather has been unpredictable...lol) and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of Summerr.

WHAT YOU SHOULD DO:
• Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
• Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

WHAT YOU SHOULD NOT DO:
• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
• Don’t forget to drink plenty of liquid when swimming.Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
• If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated.Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!

Unwind With Chamomile

Chamomile is considered an antidepressant that is also a mild sleep aid. So here's a wonderful way to relax before going to sleep. Make a cup of chamomile tea, and then run a warm bath. Add two chamomile tea bags to the bath water. Bring your cup of tea, along with a pen and pad of paper with you into the tub. As you sip, make a list of ten wishes you want to come true in your life. SLEEP WELL AND HAPPY WISHING!!!!!

Ryan, M.J. Instant Health and Happiness. pg. 276.

Mayflower Oil Spill

Hi Everyone. I hope everyone is having a wonderful Easter holiday and enjoying the weather. Like I have stated in the past, I know this is a fitness blog but I still believe it is necessary to be aware of things that happen around us. Everything is energy and everything is connected. Everything will affect everyone at one point in time. Just wanted to use this time to share the recent events that have unfolded in the State of Arkansas. I believe awareness is key to everyone...it is always essential to know what is going on rather than find out later or never to find out. 

On Friday, March 29, 2013 at approximately 2:45 p.m, the Exxon Mobil Pegasus pipeline, which brings Canadian crude oil from Illinois to Texas, ruptured, leaking at least 80,000 gallons of oil into the Central Arkansas town of Mayflower (a small town about 20 miles from Little Rock, Arkansas). The leak flowed for about 45 minutes before they could stop the leak.

The pipeline developed a leak and oil fluids spread across gardens, residential streets...entering streams and drainage ditches running under Hwy 365 and Interstate 40. Pipeline crosses several waterways in the area and could potentially present a threat to water supplies. Forty homes have been evacuated and that number continues to rise.

According to an article in Reuters on Sunday, March 31, 2013 (5:07 p.m.est) Exxon's Pegasus pipeline, which can carry more than 90,000 barrels per day (bpd) of crude from Pakota, Illinois to Nederland, Texas, was shut after the leak was discovered late Friday afternoon in a subdivision near the town of Mayflower. 

Exxon also had no specific estimate of how much crude oil had spilled, but the company said 12,000 barrels of oil and water had been recovered - up from 4,500 barrels on Saturday. The company did not say how much of the total was oil and how much was water.

Exxon said it staged the response to handle 10,000 barrels of oil "to ensure adequate resources are in place."

Fifteen vacuum trucks remained on the scene for cleanup, and 33 storage tanks were deployed to temporarily store the oil.

The pipeline was carrying Canadian Wabasca Heavy crude at the time of the leak. An oil spill of more than 1,000 barrels into a Wisconsin field from an Enbridge pipeline last summer kept that line shuttered for around 11 days.

The Arkansas spill drew fast reaction from opponents of the 800,000 bpd Keystone XL pipeline, which would carry heavy crude from Canada's tar sands to the U.S. Gulf Coast refining center. The U.S. Environmental Protection Agency had categorized the rupture as a "major spill."

Environmentalists have expressed concerns about the impact of developing the oil sands and say the crude is more corrosive to pipelines than conventional oil. On Wednesday, a train carrying Canadian crude derailed in Minnesota, spilling 15,000 gallons of oil.

"Whether it's the proposed Keystone XL pipeline, or ... (the) mess in Arkansas, Americans are realizing that transporting large amounts of this corrosive and polluting fuel is a bad deal for American taxpayers and for our environment," said Representative Ed Markey, a Massachusetts Democrat.

There is more information on this unfortunate incident and will try to update you the best I can. 

Maximize Your Stretching

I know that I sound like a broken record when I talk about the importance of stretching. There are so many benefits to stretching but many don't take the time to incorporate stretching in their daily routines. Your muscles work hard for you on a daily basis...it is up to you to give them some relief for their hard work. When you stretch it should be relaxed and sustained with your attention on each muscle that is being stretched. When you stretch regularly, you will soon see the benefits it has-with every movement becoming easier. You will also get an opportunity to see the increase in strength in your workouts, and most importantly a pain-free body-NO INJURIES.

The first point (VERY IMPORTANT) is- Don't focus on flexibility. Just stretch regularly/consistently and flexibility will come with time. Think of it as introducing your body to another form of exercise that is going to help you with your performance and help you achieve all your fitness goals. Be patient...remember, if you haven't stretched on a regular basis your body is not use to it, and you feel like you will never improve.

Next, be aware that we are different every day. Some days we are tighter, other days we are looser. Don't get discouraged if one day you touched your toes and the next day you didn't. Think of stretching as a challenge and beat that challenge. We all like challenges and like to be challenged...be versatile in your fitness world. Strong, fast, flexible.

WATER! WATER! WATER! Our body is mostly made up of water so we need it to survive each and every day. One interesting finding is that your muscles stretch more easily when your body is properly hydrated.

Remember: stretching will always make you feel good. Your allowing your muscles to be free and flexible. Plus, your giving something back to the muscles that continue to work hard for you each and every day. If you stretch, good for you and keep doing it. If you don't stretch, START TODAY...YOU WON'T BE SORRY!

Muscle Repair And Growth

THOUGHT OF THE DAY: The average active person wants to take in a slightly higher than average amount of protein, to facilitate muscle repair and growth. Did you know...other than water, the human body contains more protein than anything else. There are 20 different amino acids used in the construction of protein. The human body can only produce 11 of the amino acids, which are known as "non-essential", if it has sufficient carbohydrate and nitrogen levels. The other 9 "essential" amino acids, must be obtained through the foods we eat or through supplements. Eggs, milk, meat, poultry, and fish are considered complete sources of the 9 essential amino acids.

The Sign Of Life

Hope everyone is doing well and reaching and growing from every challenge they may face. Try to take yourself to new levels this month. Set up realistic goals and be consistent. Go at your pace and do a little bit everyday to get closer to your goals. Stay active, keep striving, and never give up.

WATER! WATER! WATER! The body is about 72 percent water with some tissue and minerals thrown in for good measure. While water has no calories, it's vital to your survival. It participates in almost all the chemical reactions in your body, it helps cool you, and moves vital fuels and hormones to your muscles and tissues. In short, you're cooked without it. Water also helps fill you up, so it can help fight hunger pangs. The brain triggers thirst and hunger from two different centers, but sometimes satisfying one center will temporarily satisfy the other. When you feel hungry, drink a glass of water and wait a half-hour before eating. Studies show that having a stomach full of water depresses hunger and can help you lose weight. If you're a soft drink lover, substitute plain water and watch the pounds disappear.
http://www.obesity-update.com/, Feb. 5, 2003.

I can not stress this enough. We need water in order to survive and to improve. Also with the increase in temperatures outside, you must keep your body hydrated and not overheated. If you support and supply your body with the right stuff, your body will produce the results you want and will perform at all different levels for you. Your body is your temple...take care of it! Respect your body and love your body...I promise that it will give you the results you have been striving for. Do the smallest things (like drink more water) and you will see the effect you have been seeking.
Love,
Dofitness

Enter The Right Eating Zone

"I didn't get here by dreaming about it or thinking about it-I got here by doing it." 
-Estee Lauder

Back to the drawing board. Many of us seem to struggle with making the right eating choices. And like I have said before what works for one person may not necessarily work for another. Just remember to be patient and don't get discouraged if you don't respond to certain foods or tactics the way you should. For some of you, it may become an uphill battle...but don't give up, try another approach. Stay positive and be consistent. Consistency is the key. No one said this would be easy, but I promise you that once you find what works...you will see nothing but positive changes.

 Below, I am including some information that will help you establish proper eating choices and real results in the end.

1. Please, please, please...avoid skipping meals. This is one of the worst things you can do for yourself. Skipping meals will lower your metabolism and will cause you to overeat at other times. Skipping meals will prevent you from performing with intensity during your workouts and will contribute to a lack of energy throughout your day.

2. Watch your serving sizes. This has become one of the main problems with nutrition. Many tend to overeat in one meal, possibly because they haven't eaten enough throughout their day. Their body is starving, which is influencing them to overeat...particularly at dinner time. One example is a serving of meat is comparable to a deck of cards and can be held in the palm of your hand. In the last 10 years, our serving sizes have doubled which is leading to a tremendous increase in weight gain.

3. Think well-balanced! Give your body what it deserves and it will give you back so much more. A balanced eating regimen should include equal balances of grains, vegetables, fruits, milk, meat, and beans. Each meal should be well-balanced containing a protein, a carb, and a fruit or vegetables.

4. Don't forget your whole grains. Did you know that eating more whole grains will help you ward off diabetes and heart disease. Also, whole grains contain high fiber, vitamin and mineral content...things that we tend to lack in our daily intake. Some examples of whole grains are whole-grain breads and cereals.

5. IMPORTANT! One way to reduce blood pressure is to check nutrition labels for sodium content in the foods you eat. There has been a tremendous increase in an individual's sodium intake over the years. When you feel like you need to add seasoning to your food, give herbs, spices, and other seasonings a try...this will give your food a natural flavor without the sodium.

6. BE CAREFUL EVERYONE! Please, do not allow long periods of time between eating. This seems to be another problem amongst people. For instance, someone will eat breakfast at 7a and then have their next meal at 12p...that is 5 down hours that could be crucial to your progress. Try to eat every 3 hours and try to consume three or more healthy meals plus healthy snacks in between.

7. An interesting way to be creative in eating is to make your healthy foods available, visible, and easy to eat. I have found that over the years, making your foods easy to eat will make you more likely to eat right and will promote consistency in your eating regimen. An example of this process is to leave the bananas out on your counter so you can grab one one-on-the go in the morning. Another example (which has always been effective) is to prepare your meals at the beginning of the week (Sunday). Cut up fruits and vegetables and put them in plastic bags for easy snacking.

8. Always include healthy snacks in your daily eating regimen and make sure they are on hand for a quick treat or a pick-me-up. Try to think of snacks as a great way to satisfy hunger.

9. Family is one of the most important aspects of our life. You set examples for your children...they are like sponges (sucking everything in). So what you do and the choices that you make for yourself are important for your children. They look to you for the answers. Get your children involved in proper nutrition early in life. You will be helping them pave their way of life for the rest of their life. Try to keep your children interested in nutrition by making it fun...who knows this approach may even help you stay motivated and consistent. For example, use cookie cutters for sandwich art. Try new and creative ways to help your children understand proper nutrition.

10. Family! Family! Family! Try having regular family meals each day...you must make it a priority, which means everyone eats at the dinner table and everyone eats at the same time. We must go back to old ways of living in order to grab this monster by the horns...smaller serving sizes, family dinners at the table, and being well-balanced.

11. Get Involved! On school nights, involve your kids while packing their lunches for the following day. Have them make a list of the healthy things they would like in their daily meals...get their input and provide the knowledge that is going to help them make right choices. Get them involved in grocery shopping and have them look for the things that they wrote down on their list. This will teach them about the right foods, plus they will feel all grown up because you are allowing them to make decisions for themselves.