How Do I know I Am Dehydrated?

Good question, and one that seems obvious to some.  The most common side effect is thirst.  Duh, right?  But did you know that there are many other signals your body sends to your brain when dehydration sets in that you may not be aware of currently?  Such as:

  • Feeling dizzy
  • Muscle Cramps
  • Cravings for Sweets
  • Fewer trips to bathroom (for #1 or #2)

Here is an excellent article posted in BicyclingMagazine about just these symptoms and how to address them.
https://www.bicycling.com/news/a20044214/dehydration-symtoms/

Drinking plain, old fashioned water is the best way to keep your body working in perfect order. Every organ, tissue, and cell in your body needs it. Add an electrolyte drink when exercising at a strenuous level for more than 1 hour. Pretty plain and simple. You demand a lot from your body, so give it what it needs to perform at it’s best.

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Photo by Snapwire on Pexels.com

 

 

Spicy Thai Basil Chicken

Super easy and very flavorful. Healthy food does NOT mean bland food.

Spicy Thai Basil Chicken (Pad Krapow Gai)

Recipe By:Chef John, modified by eatlivefit.net

Ingredients
1/3 cup chicken broth
1 tablespoon oyster sauce
1 tablespoon soy sauce, or as needed
2 teaspoons fish sauce
1 teaspoon brown sugar
2 tablespoons vegetable oil
1 1/2 lb. ground turkey or chicken
1/4 cup sliced shallots
4 cloves garlic, minced
2 tablespoons minced Thai chilies, Serrano, or other hot pepper
1 cup very thinly sliced fresh basil leaves
2 cups hot cooked rice

Directions
Whisk chicken broth, oyster sauce, soy sauce, fish sauce, and brown sugar together in a bowl until well blended.  Set aside.

Heat large skillet over high heat. Drizzle in oil. Add chicken and stir fry until it loses its raw color, 2 to 3 minutes. Stir in shallots, garlic, and sliced chilies. Continue cooking on high heat until some of the juices start to caramelize in the bottom of the pan, about 2 or 3 more minutes. Add about a tablespoon of the sauce mixture to the skillet; cook and stir until sauce begins to caramelize, about 1 minute.

Pour in the rest of the sauce. Cook and stir until sauce has deglazed the bottom of the pan. Continue to cook until sauce glazes onto the meat, 1 or 2 more minutes. Remove from heat.

Stir in basil. Cook and stir until basil is wilted, about 20 seconds. Serve with rice.

Coconut Lime Rice Side Dish

I found this recipe on a blog that I frequently use for workout ideas. pfit/pfood.  I tried it out and really like the flavor and texture enough to share it with you.  I expect it will become a regular side dish in my house going forward.  Coconut-Rice

Serving Size – 1/2 cup, makes 6-8 servings

The dos and don’ts of Kidney Stones

Your kidneys are vitally important to your body.  They act as a filtration system sending good nutrients to your bloodstream and poor nutrients and waste to your bladder.  They can get mighty irritated and mad when you don’t drink enough water and cause all kinds of havoc.  This havoc is showing up in teenagers more frequently in an increased number of kidney stone reported.

So I wanted to review a few do’s and don’ts for kidney health:

 

DO drink lots of water EVERY DAY – aim for 10 eight ounce glasses a day.  Clear urine is the ideal, think Bud Light Color.

 

DO NOT cut back on dietary calcium intake.  Low Calcium increases the risk of kidney stones

 

DO limit sodium intake to 1500mg daily.  Watch the biggest sodium bombs in restaurant and take out food.

 

DO eat more fruits and vegetables.  These help create urine that is less conducive to kidney stones

 

DO loose weight and then maintain a healthy weight.  Obesity changes the acid levels in the urine, which causes stones not to dissolve or break down easily.

 

DO NOT overdue the soda, sodium or caffeine in your diet daily.  These are common culprits for kidney stone formation.

 

sources: Dr. Ledgerwood, South Carolina Kidney Study; Grow – Parker Adventist Hospital Magazine, Spring 2018

 

The Hard Truth About Weight Loss

I wanted to weigh in on the timing of weight loss the right way.  The honest truth is weight loss takes time.  How much time you ask, depends on your individual situation.  What works for one person, your friend perhaps, may not work for you.  You are your own unique being.  You have your own set of circumstances, challenges and talents.  Thus, your body has it’s own schedule for weight loss.

I will tell you that no matter the length of time, the effort you put into weight loss will come back to benefit you.  During the first few weeks, months for some of you, amazing transformations are happening inside your body that you cannot view with the naked eye.  Every cell in your body is leaning and preparing for change, mitochondria are gaining efficiency in energy production and your gut is building up healthy bacteria.  These are the first steps in preparing your body for weight loss.

“What we acquire without sweat, we give away without regret”

This little phrase has helped me remember that I have to “work” for results.  They are WAY more meaningful if I have worked to make them happen then if they came easily and without effort.  The self confidence gained from, “I did it,” is much more valuable and meaningful.

I agree with this recap on the time and effort it takes to achieve weight loss from several trainers at http://www.myfitnesspal.com article this month:

“You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. “Many clients will join a fitness program only to terminate too soon,” says Michael Piercy, MS, certified strength and conditioning specialist, owner of The LAB and IDEA Personal Trainer of the Year 2017. Think about it this way: “The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.”
Plus, there’s the fact that losing weight really quickly isn’t a great idea. “The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting,” says Christel Oerum, a certified personal trainer and diabetes coach. “When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast.” That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.” – 8 Things Trainers Wished Everyone Knew About Weight Loss Article

 

 

New Way to Enjoy Vegetables

If you like pickles, then you have to try this new vegetable snack! I know many of you struggle to find a vegetable you like and one that will fit into your eating.  I just discovered these little bags of pickled vegetables at my store this week.  While I don’t recommend they be the only vegetable you eat, occasionally, they are a decent product to throw into the mix.

Oh Snap Snap Peas

Oh Snap Green Beans

They are perfectly portable and taste good too.  The sodium content is a little higher than ideal, but for a picky veggie eater, not bad.  They were in the refrigerated section at Super Target.  They are also for sale at Sprouts.  If those stores are not near you, check out this link for store locations:       https://www.glkfoods.com/store-locator/

Flat Tire Syndrome

How familiar does this scenario sound to you?

You woke up this morning with great intentions, new day, new start.  You downed a glass of water as you cooked breakfast.   You ate a healthy breakfast of eggs, oatmeal and fruit.  At lunch , you erred on the side of grilled chicken with a huge plate of salad (even though I wanted to add in the sugar laden cranberries and opt for the fried chicken).  Dinner was a quick meal of steak and vegetables before running out the door for an evening packed with carpool, and activities or errands.  When you arrive home, tired and hungry later that evening, you open the bag of Oreos and finished off the whole first row.

Can you relate?  You are not alone. The average person makes over 200 decisions about food everyday?  It is really a lot!   Each one of those choices can support or hinder your weight goals.  Some days you get all the choices right 100%, and others you veer off course.  Mindfulness is a BIG part of a healthy diet.  Remembering that life is about balance and not perfection.  Being honest with yourself is also key.  Being aware of all the food choices you make each day and how they impact your total caloric intake is important.  Merely consuming an extra 100 calories a day, each day, can add up to 10 lbs. of weight gain each year to your body*.  Reminding yourself of this may be motivation enough to keep you focused on your goals of staying healthy and feeling your best.  Rather than beating yourself up about one slip up, realize that tomorrow is another chance to start fresh and make better choices.

Have you heard of the Flat Tire Syndrome?  Picture this, you are leaving work for the day and arrive at your car only to discover one of the tires is flat.  Since one tire is flat, would you go around the car and slash all the other tires to make them all flat?  Of course not, that would only make your situation much worse than it already is currently.  The same it true for a healthy diet.  When you make a poor choice (eating the entire sleeve of cookies), it doesn’t help to give into an inner voice telling you that you already blew it, so you might as well eat the rest of the package.  NO!  A better approach is to write off the one sleeve of cookies, put away whatever is tempting you, and choose another activity.  Making a mindful choice to stop what you are doing and make a change, is a step in a direction that will build your confidence and make you proud of yourself.  Each day is a fresh start.

*source Brian Wansink, Cornell Food and Brand Lab in Ithica, NY