Hydration Requirements for Summer Heat

Hydration is important, especially when the body loses plenty of heat and perspiration due to warmer weather. With Gatorade and Vitamin Water on the market, hydration is rather confusing, leading people not to  know what to drink and when.

The first thing to understand if you are going for weightloss, sugary sport beverages may hinder weightloss goals due to the sugar and extra calories. Electrolytes are important, especially when exercising more than 60 minutes (in a row) throughout the day. However, there are better options instead of sugary, or artificial chemical, drinks.

Better options include:
-Nuun tablets
-Vitamin C Packet (best post workout)
-Airborne Tablets (best post workout)
-Getting electrolytes through foods and salt (try pink Himalayan salt  or sea salt)

Hydration Requirements are
-Less than 60 minutes of moderate to intense exercise – water only
-60-90 minutes of moderate to intense exercise – electrolyte beverage may benefit (especially during post exercise)
-90+ more minutes of moderate to intense exercise – electrolyte beverage and possible glucose restoration (possibly during and post exercise)
-More than 2 hours of moderate to intense exercise – electrolyte beverage and glucose restoration (during and / or post exercise).

Stay hydrated by drinking 7-10 ounces of fluid every 15 to 20 minutes during exercise. Stay safe in the heat!

What’s Your Relationship with Food?

There are countless diets out there and has created a mountain of stress when it comes to eating. And this is not necessarily binge eating or eating because of stress as there are many people out there who do not stress eat. However, it is common to see people bouncing back and forth, or getting on and getting off diets or eating guidelines. Chronic dieters damage their relationship with food mainly due to constant confusion of what’s good or bad.

Chronic dieters will experience:
-Decreased Metabolic Rate
-Increased urge to Binge Eat
-Increased feelings of Deprivation
– Increased Physical Fatigue
-Decreased Ability to Build Muscle
-Increased Stress or Preoccupation with Food

Long-term health and vitality does not come through a diet of a 21-day eating program. It comes through awareness and intention of changing your perceptions with food and eating habits. Chronically stressing about food or every calorie you eat does more harm than good. So what to do next? Stay posted to our future posts, which will discuss the various types of dieters out there and the struggles that are involved.

Free Nutrition Advice!

Do you have questions about your metabolism?

Or do you often question what foods work best for you?

Now is your chance to answer any, or all, your health and nutrition questions. On Wednesday January 15th from 3-6pm and Thursday January 16th from 10:30am-3:00pm, meet 1800 Fit’s nutritionist, Korey Deangelo.

Korey is a certified nutritionist and graduate of the Bastyr University’s Master’s Program. Her diverse background and years of experience in the  nutrition field makes Korey a major asset of 1800 Fit. We are proud to have her on board. So take a break this New Year, and meet, greet and get face to face with all your nutrition questions!

 

How Many Calories do you eat on Thanksgiving?

Astounding research conducted by the American Council on Exercise has shown that the average Thanksgiving meal contains near 3,000 calories and 229 grams of fat. If one includes the snacking before the meal, total calories skyrocket to consume 4,500 calories in total. ACE’s chief exercise physiologist stated that for a 160 pound person, he or she would need to run for four hours, swim for five hours or walk 30 miles just to burn off the 3,000 calories.

A pound is 3,500 calories. So in essence, many Americans are eating just about or over one pound of calories for Thanksgiving meal. Usually, Halloween kick-starts the “bad eating” with sugary treats, and Thanksgiving is the start to over-eating.

Mind-shifts and perceptions about eating do not change overnight, and must be practiced to make these habits automatic. Here are a couple reminders about overeating on the holidays.

-It’s not the tryptophan that makes you sleepy. It’s the quantity of food we eat. There are other meats that contain higher grams of tryptophan than turkey. It’s the combination of heavy, dense foods that lead to this tired feeling.

-The turkey is not going to fly away from the table. If you are afraid you won’t get to enjoy enough of your favorite foods, pack a  meal to-go. Two meals is better than one anyways.

-Most people get excited about eating holiday meals. And who can blame them? But that excitement sometimes leads to scarfing the food, which leads to overfilling our stomachs. It takes the brain and stomach twenty-minutes to connect in order to distinguish the body is full. This is where eating slowly comes in handy. This allows the stomach to determine it’s full before the brain realizes it.

If you need diet advice, we are here to help! Contact us at manager@sfm-1800fit.com with questions you may have about nutrition.

 

 

Truth behind Your Metabolism

Metabolism is a concept not easily understood, except for individuals who study exercise science or other forms of medical studies. Metabolism comprises of several aspects, which is important to our overall daily caloric expenditure. Below is an easy to understand layout to see what lifestyle affect metabolism.

Digestion of Food
This part of the metabolism is based upon the energy expended to digest and breakdown food. Metabolism is affected by what we eat, when we eat it. There truly is no one-size-fits-all approach to eating. Some research suggests five small meals per day, others say eat three adequate meals. The one thing to note is the quality and quantity of food. The body burns more energy when it has to breakdown whole, nutritious food. That is part of the reason why we can eat a whole bag of Doritos. There is no fiber or lack of “whole grain” to make the body feel full and work to break it down. Therefore, although the quality is rough on digestion, due to slamming down the chips, the stomach will quickly pass it through to the intestine. Once again this another reason to advocate for fresh, whole foods, especially fruits and vegetables.

Physical Activity
This component of metabolism is vital beyond “boosting” our metabolic rate. Physical activity reduces stress and promotes happiness and vitality. We expend energy through movement. This movement occurs through exercise sessions, running errands or walking to work. Moving the body throughout the day is now known to be significant indicator for weight management. In addition, those who strength train or complete metabolic conditioning classes can burn calories long after their workout, thanks to a concept known as EPOC.

Resting Metabolic Rate
This part of the metabolism is based upon the ability to expend calories at rest and our normal daily functions. This includes breathing, thinking and heart pumping actions. Our organs constantly work around the clock 24/7, so we are technically burning calories all day, everyday. However, as we age, the body naturally deteriorates.  This is where having lean muscle mass is vital to keep our daily caloric expenditure high. Muscle burns more calories than fat at rest. This is based on the pounds. For example, the metabolic rate of muscle can burn 4.5 calories per per pound versus 2 calories per pound of fat.

If you are lacking in any of these areas, contact us and we’ll get you back on track. manager@sfm-1800fit.com | 206-576-2017

Whole, Raw Fruit: The Benefits

There’s a reason that health care providers and fitness experts recommend a balanced diet with plenty of fruits. Quite a few reasons, actually. Here are a few things you’ll consume when eating a piece of your favorite fruit:

  • Fiber, which helps maintain gastrointestinal regularity and reduces the risk of heart disease.
  • Folate, which helps reduce a pregnant woman’s risk for giving birth to a child with defects in the brain or spinal cord.
  • Potassium, which helps your body maintain a healthy blood pressure.
  • Vitamin A, which helps your body fight off infections and maintain healthy eyes and skin.
  • Vitamin C, which helps your teeth stay healthy and assists your body in the healing process when you experience a cut or wound. Vitamin C promotes immune health and function.

Every fruit offers innumerable nutrients and benefits. But what is most important to know is that fruit is a main component of anti-inflammatory diets. So next time you decide to eat, consume some fruit for a healthy, nutrient-rich meal.

Are you really what you eat?

For years you may have heard the cliche saying, “You are what you eat.”  You may ask, is that true? It’s dependent on various attributes, but the metaphor is generally valid in most cases. For some people who eat healthy but struggle with weight issues may have a metabolic syndrome, which is a bit harder to control.

So how is this metaphor true? First, we must look at a societal issue about diet and look at several factors about nutrition overall. Marketing, gimmicks and media campaigns have wisely brainwashed us to believe that we should or should not eat certain foods or macronutrients because of the intake of calories or daily value of sugar or carbohydrate. For some individuals, it has confused the brain to the point where people are confused on what to eat as “this is bad, that has too many carbs or these are not fat-free.”

And although every individual will have his or her own opinion, the big trend right now is to not eat carbohydrates or fruit because of it’s sugar content. So what happens is that people opt-in to eat the “sugar free” or “calorie free” options such as sugar-free vanilla syrup in our coffee or drinking diet coke. And many people will skip the apple or banana because of it’s sugar. Therefore, we believe eating low to no calories is healthier. In reality, this is not true and goes against what many marketing techniques promote.

Why is this true? Let’s look at several factors.

In overall terms, a calorie is a calorie thermogenically, but not metabolically.

From a physics standpoint, a calorie is the same – whether it comes from an apple or a cheeseburger. It is an unit of energy. However, in terms of metabolism calories are not the same nor equivalent. What we choose to eat can help or harm our metabolism. So  in essence, you are doing the body good by eating the apple versus the diet coke. Although the apple has calories and natural sugar, it contains vital nutrients that the body requires for repair and function. On the other hand, diet coke is a calorie-less beverage that contains artificial / chemical  ingredients such as phosphoric acid, aspartame and other substances. This beverage is highly acidic in the bloodstream. And the body can not function with an acidic blood PH. So what happens is that vital nutrients such as iodine (functions the thyroid) and calcium (functions for bones and teeth) are leached from their “job” to neutralize the blood PH. And when the body lacks the minerals and nutrients required to function our organs and bone/muscle repair, things such as metabolism do not function properly, or can develop issues long term (i.e. osteoporosis).

It may seem a bit mind-boggling at first, as we have been trained that the less calories we eat, the higher our chances are to lose weight. And this is something that many companies do not want people to know, but in reality  using many cheap ingredients such as fructose corn syrup or aspartame is what keeps many products profitable. And at the end of the day, we are the ones who have to continuously pay for those health and medical expenses.

Eating ingredients from nature, such as fruits and vegetables, and clean sources of protein and carbohydrate offer a balanced diet. The human body is amazing and smarter then what we think. The body will crave what it is lacking, so it’s best not to deprive the body. We live in an age where we have no idea what is in our food, and it’s unfortunate but people may need to investigate the ingredients. So if you have 200 calories to spare and thinking about eating a Slim Fast Shake or an apple with some cheddar cheese…you’re  better off eating the apple and cheese.

Research has shown that individuals who consume artificial sugared beverages and food still have a higher circumference measure around the waistline versus those who eat natural food, even though the artificial food caloric intake was lower.

For those individuals who have a metabolic condition such as hypothyroidism and diabetes, they will need to follow certain guidelines prescribed by a registered dietitian or their medical doctor.