A Family Fitness Guide

Stay Hydrated and Replenished This Summer

Summer is officially here! Family vacations, road trips, fun in the sun….and dehydration?

There is no faster way to kill your summer fun than feeling sick just because you are dehydrated. Keep your cool and stay hydrated, replenish with plenty of fresh, clean water is the best way to stay healthy and energetic for all summer activities.

Signs of dehydration:

• Dry lips and tongue
• Headache
• Weakness, dizziness and fatigue
• Lightheaded
• Nausea
• Muscle cramp
• Darker than usual urine

People most at risk for dehydration

Children: Kids lose water through their skin faster than adults.

Make sure: Your kids should drink 4–8 oz. of fluid before they go outside and 5–9 oz. every 20 minutes while they are outside. Once they come back inside, they should drink 24 oz. more, within the first two hours.

Athletes and exercisers: If you train and compete outside, you may not drink enough to make up for what you lose. Even short bouts of physical activity can increase your fluid needs.
Make sure: You drink 17–20 oz. before you start and an additional 7–10 oz. every 10 to 20 minutes that you’re active. And when you stop, your body still needs more: up to 24 oz. within the first two hours after you’re done.

Outdoor workers: You may not realize that working outside most of the day significantly increases your need for fluids.
Make sure: You should pack containers of water or other drinks in a cooler to take with you and take water breaks at least every two hours.

Older adults: If you’re an older adult, the heat will affect you more intensely – and your sensation of being thirsty is reduced. Dehydration is actually one of the most frequent causes of hospitalizations among people over the age of 65.
Make sure: If you are 65 or older, make it a point to drink every few hours, especially if you spend time outside.

So how much do you need?
There are at least three rules of thumb:

• Replacement approach. The average adult loses 8–10 cups a day under normal conditions. So, if you drink a little more than eight cups a day, along with your normal diet, you can replace what you lose.
• 8 x 8 rule. The thinking goes, if you drink eight 8-oz glasses of water a day, your basics are covered. And though this “rule” isn’t supported by scientific evidence, it’s an easy guide to remember.
• Dietary recommendations. The Institute of Medicine recommends that men drink about 13 cups of fluids a day and women who are not pregnant or breastfeeding drink about 9 cups a day.

Alternatives to water
If you don’t drink water because it tastes blah, or if you’ve lost electrolytes during exercise, a sports drink is a great option. Studies show that lightly sweetened, flavored, non-carbonated sports drinks do a better job than water of preventing dehydration. Sports drinks help to replace some of the electrolytes you lose through sweat, and they provide carbohydrate energy to working muscles.

Did you know?
Thirst is not always a good way to tell if you need to drink more. During vigorous exercise, your fluid reserves may be lost before you feel thirsty. So make sure that you’re well hydrated before, during, and after exercise or exertion.

Cruciferous Vegetables Do Your Body Good

Cruciferous vegetables are those veggies within the Brassica family–the best-known are broccoli, cauliflower, kale and cabbage. The benefits of cruciferous vegetables are extensive:

• Cruciferous vegetables are low in calories and very high in nutritional value.

• They contain fiber for a more-efficient elimination system.

• Their folate (folic acid) can help in the production and maintenance of new cells; folic acid is extremely important during pregnancy to ensure the baby’s healthy development.

• They are high in vitamins C and beta carotene, which can help to boost the body’s immune system.

• They contain isothiocyanates, a phytonutrient that can help break down potential carcinogens.

• Their sulforaphanes, another phytonutrient, is linked to reductions in the risk several types of cancers–breast, prostate, cervical, colon, lung, and others.

• They can help reduce the level of homocysteine in the body, thereby reducing inflammation and decreasing the risk of cardiovascular disease.

So exactly which vegetables are members of the Brassica family? Here is a partial list:

• Broccoli is known as “The wonder vegetable” since it contains only 25 nutrient-rich calories per serving and is packed with antioxidants that can help contain the free-radical damage that can destroy cells in the body. A cup of broccoli has as much calcium as a glass of milk and more vitamin C than an orange.

• Cabbage is eaten throughout the world in various ethnic recipes. Wherever we find a large amount of cabbage in the diet, there? less breast cancer diagnosed, probably because all cruciferous vegetables are high in antioxidants and phytonutrients–especially cabbage.

• Cauliflower is another cruciferous powerhouse. But you don’t have to settle for white–in recent years different types of cauliflower have been developed such as purple, orange, and yellow cauliflower, as well as a cauliflower that has green, pointed florets.

• Arugula is a vegetable found frequently in Italian salad recipes. It has a bit of a bite and is usually mixed with other greens to make a great salad.

• Bok choy is often found in Chinese and other Asian recipes. It’s great in stir-fries, and the Napa variety is usually found in salads.

• Brussels sprouts look like mini cabbages. They’re a great source of vitamins K, C, and A, as well as being high in folic acid and fiber.

• Collard greens are common in Southern cooking and are even more nutritious than cabbage!

• Mustard greens can offer a bit of a bite to salads or cooked dishes.

• Turnip greens are another nutritious cruciferous vegetable with a bite. Remember Peter Rabbit in Farmer McGregor’s garden patch? He was enjoying a healthy meal of cruciferous veggies!

• Watercress is very pretty plant and flavorful in salads. It, too, can have a peppery bite and is very high in phytonutrients.

These are the cruciferous vegetables that you can find in your produce section, but there are even more.

For a healthy diet, we suggest that you include cruciferous vegetables in your meals every day. As added insurance, add a supplement that includes the plant concentrates, phytonutrients, and antioxidants found in cruciferous vegetables.

If you want a great way to incorporate cruciferous vegetables in your diet and lose some weight, check out the Cabbage Soup Diet Plan that includes not only cabbage, but also broccoli and cauliflower. Your body will love you for it.

Nutrition for better health and better body

Too many people don’t establish a foundation of good nutrition before trying the “latest and greatest” thing — they look for a magic potion that will transform their bodies, instead of getting started on the hard work it takes. Let’s take a hard look at what supplements you may need to add and which ones you’re better off avoiding.

When it comes to increasing your nutritional intake for optimal performance, start with the basics: the nutrients that will provide you with enough energy to exercise at the level you want. This includes the macro nutrients like carbohydrates, proteins, and fats, plus micronutrients related to optimal use of those nutrients, such as B vitamins and chromium - in other words, a healthy diet and a high-quality multivitamin-multimineral supplement. You may also need to curb your appetite, so herbs such as garcinia cambogia become important.

Another important group of nutrients will help speed recovery from exercise. the more strenuously you exercise, the more you need additional antioxidants such as vitamin C and vitamin E and minerals such as calcium and magnesium.

As you stress you body with exercise, you may want to add nutrients that support the immune system and promote muscle repair and growth. These include vitamins C and E, protein, and carbohydrates, as well as fatty acid such as omega-3 and omega-6 fatty acids.

But few people really need nutrients that can enhance training or performance. While they may benefit the competitive athlete, it’s important to balance potential for improvement against the cost and potential side effects. Supplements such as creatine, ephedra, and individual amino acids may benefit Olympic or professional athletes who are looking for a 1-2% improvement in a competitive athletic performance, but for the typical person who exercises, the research clearly shows that they are of little or no benefit, even for those who exercise strenuously.

Insomnia

Insomnia is defined as the inability to fall asleep or stay asleep during the course of the night. Insomnia effects 30% of the population - people are walking around chronically sleep deprived. Even when you spend enough hours sleeping but keep walking regularly, you suffer because your body and mind don’t have the deep sleep they need to repair.

Anxiety, stress, caffeine, alcohol, certain medications, aging, depression, and hormonal imbalances can all contribute to this condition. Anyone experiencing any type of sleeping problems should discuss them with a healthcare profession for advice and suggestions on relieving the problem.

The causes of insomnia very. Here are some things that interfere with sleep:

• Alcohol can help to make a person sleepy, but can then disrupt serotonin levels in the brain, interrupting sleep.
• Caffeine generally has a stimulant effect on the body.
• Some foods consumed during the early-to-late evening can lower blood sugar, contributing to insomnia.
• Some over-the-counter medications, including pain relievers and allergy medications, contain stimulants that interfere with sleep.
• Unresolved stress can lead to anxiety, which can lead to insomnia.
• Older people can have a difficult time sleeping deeply and well because of the gradual deterioration and decline in body function.
• Hormonal imbalances can cause insomnia in both men and women.

Therefor it’s important that anyone experiencing insomnia on a regular basis see a healthcare professional for a correct and complete diagnosis before taking any over-the-counter medications.

Lifestyle Suggestion:

• See a qualified healthcare professional for a physical examination and a treatment plan for the insomnia.
• Limit the amounts of sugary foods. Too much sugar can cause blood sugar to peak and fall, thereby affecting sleep patterns.
• In the evening, eat whole grains and good sources of protein foods, especially milk and turkey, rather than white-flour foods or junk foods.
• Discuss any over-the-counter medications you are taking with your healthcare professional to see if the medications are contributing to the insomnia.
• If stress is a problem, learn how to deal with it effectively by taking a program taught by a stress-management expert.
• Exercise regularly. Exercise can help reduce stress and can also help with positive changes in the body’s hormones. For many people, insomnia disappears when they begin a program of regular exercise.
• Establish a set bedtime and routine, and try not to vary them. Eventually you’ll train your body to become sleepy at that time.
• Eliminate physical barriers to sleep-make in investment in your health. If you sleep with a snorer, buy earplugs. If you need a new pillow or mattress, buy it. Try soothing tapes or nature sounds to help you drift off.
• Get a hormonal blood test to make sure this important system in the body is working effectively.

Daily Supplementations:

• Calcium synergistic with magnesium: 400-500 mg , take 1/2 hour before bedtime.
• Passionflower or Valerian root or Kava Kava root, take 1/2 hour before bedtime. These herbs have the calming effect. Try them one at a time to see which calm you best.
• Melatonin: Start with 0.5 mg and increase by 0.5 mg up to 3 mg until you find your effective dose. Take 1/2 hour before bedtime (Note: discuss with your doctor prior to use)