Your mouth waters and your mind wanders. You’re eating a deliciously balanced plate of grilled chicken and green beans with a whole grain roll but something is missing. You know what it is: you left the salt shaker in the kitchen. The question is, do you go and get it? Cutting salt out of your diet can be a difficult process, especially when you experience salt cravings. Cravings are a complicated phenomenon and can arise for a multitude of reasons. Understanding your salt cravings and developing strategies to combat them is one of the keys to a well-executed diet plan.
Why do we crave salt? First of all, it’s important to remember that salt is of vital importance to the proper functioning of the body. There was a point in time when salt was among the most valuable objects in the world. A salt craving can sometimes be a signal that you’re mildly dehydrated. If you have a glass of water before indulging in your salt craving, you may find that you’re simply thirsty. In most cases, cravings are experienced because a person is accustomed to a heavily salted diet. In these situations, the cure is a matter of adjusting to the taste of foods with less salt. Consider consulting a physician if your craving is accompanied by excessive thirst, dry mouth or dizziness. Sometimes a salt craving can indicate severe dehydration, complex electrolyte imbalances, Addison’s disease or certain adrenal diseases.
Beginning the gym process is often scary for most people- they fear the unknown. Don’t let the thought of joining a gym for the first time scare you. Everything will be alright and you will soon feel that you a part of a gym family.
Finding the right gym is often the toughest part. You definitely need to take in to account the distance you will be traveling, whether or not the gym has the right equipment (weights, day-care, fitness classes, etc.) to help you meet your needs, and reasonable memberships rates. The next step is to familiarize yourself with the workout process. Beginning a new fitness routine is rather challenging and often hazardous to the body if you’re not completely careful. I recommend contacting a fitness expert with questions or help with setting up a new fitness routine. Recent studies show that beginner gym “go-ers” are more likely to injure themselves compared to the entire gym population. Below is a list of injuries that you need to be aware of so you can be sure to steer clear of them.
Now that it’s the holiday season and tempting treats are everywhere, it’s very, very important to pay attention and eat according to your hunger. It may sound easy, but so many of us often eat for other reasons then hunger, including emotions, societal pressure (imagine Aunt Mildred saying, “You just have to eat one of my holiday cookies!”) and external cues, but listening to your true hunger is a great strategy for combating that holiday weight gain. Read on for three tips to really tune into your hunger and stop eating once you’re full!
1. Log your hunger and fullness. You already know how beneficial food journaling can be, but don’t just track your eats — track your hunger, too! On a scale from zero to 10 with zero being starving and 10 being uncomfortably and even painfully full, jot down how hungry you are before eating and then how full you are after. Try to eat when you’re at a three or a four, and stop eating when you’re at a six or a seven. Remember it can take your body up to 20 minutes to feel full so eat slowly.
When we talk about childhood nutrition issues, it’s usually centered around food. But, according to a new study, kids are also falling short on their daily water needs as well.
The researchers studied about 4,000 children from two to 19-years-old who participated in the National Health and Nutrition Examination Survey in 2005 and 2006.
The children between two and five years old drank about six cups of water each day, while those between six and 11 drank six and three-quarters cups per day. The older kids (12 to 19 years old) drank about 10 cups per day.
When examining the differences in boys and girls, the researchers found that girls were less likely than boys to drink enough water. (more…)
If you are a scale junkie, you might not like what I have to say.
If you get on the scale multiple times a day, and let those numbers decide what kind of a day you’re going to have, you are not only driving yourself crazy, you’re also wasting your time.
Your weight fluctuates day to day, hour to hour, three, four, even five pounds at a time. It’s normal, and it has nothing to do with how well you have been dieting or how hard you have been exercising. You can’t control it.
If you are a rational human being, you know that it is impossible to gain five pounds of excess fat in a day unless you entered a pie eating contest. So why would you let that stupid number on the scale rule your life? (more…)
Dehydration is a huge issue during the exercise process. The human body uses sweat as a natural way to cool itself, which in turn depletes the muscles, organs, and other parts of the body’s water storage. It is recommended that you drink eight, eight ounce glasses of water per day (64 ounces). For those who are actively exercising or on the go the entire day, your body needs way more than that. Honestly, a person who exercises for an hour or more needs to be getting at least 90 ounces a day. Every body is different, so pay attention to your body and the color of your urine.
Winter is here and so is hot tub season! Hot tubs are very popular this time of year, but they may not be all that they are cracked up to be. Hot tubs are a great way to spend time with friends and family, to relax after a long day, and to reduce stress levels. Hot tubs have also be proven to help heal injuries, improve joint flexibility, and sleep.
Although the benefits of soaking in a hot tub are plentiful, doing so after a long run or hard workout may be more harmful than good. After a long run or tough workout, your muscles and joints are typically inflamed and adding heat to the specific areas will increase blood flow and increase inflammation.
Also, after a long run or hard workout, your body may be a little dehydrated and adding warm water from the hot tub will more than likely dehydrate you more. Below are some more hot tub safety facts that you should keep in mind. (more…)