How Much Water Should We Drink?

With the extreme heat this summer, I thought it would help to have a post regarding water intake.

Keeping yourself hydrated can help with proper functions of your body, such as improving digestion and relieving constipation, heartburn and bloating, improving mood, flushing out toxins from the body, increased energy, and so on.

How much is enough and how much do I drink when I exercise? Let’s take a look at how much water we should drink, excluding exercise. You should consume half of your body weight in ounces. For example, if you weigh 100 lbs., your daily intake of water should be 50 ounces of water (again, NOT INCLUDING WHEN YOU EXERCISE).

Now we want to know how much extra consumption of water is needed. But, we all sweat at different rates, so how do we know how much we should drink? The best way to figure this out is to weigh yourself nude before you exercise. Then, exercise for one hour, and weigh yourself again nude (this formula will only work if you do not drink any water or use the toilet). See how much you’ve lost.  For each pound lost, you lost 15.4 oz. of fluid. You will want to drink enough water to replenish the pounds. This should help you determine how much water to intake throughout your workouts going forward.

You want to make sure to do this test again when the weather gets cooler, as you’ll probably find you won’t be sweating as much. You also will want to try this for different types of exercises as well. For example, if I run, I probably sweat more than if I’m doing resistance training, etc.

In Good Health,

Toni

Advertisements
Posted in Nutrition, Uncategorized | Leave a comment

Why the Sudden Increase in Gluten Sensitivity?

Gluten is a word that is now common to everyday language. Walk into a health food store and you will see entire aisles devoted to “Gluten-Free” foods. What is gluten and gliadin? Gluten is a polypeptide or a protein found in wheat, rye and barley with trace amounts found in oats. Gliadin is a protein subfraction of gluten which has the most potential to harm intestinal borders causing all manner of inflammatory bowel disorders including colitis, celiac and Crohn’s Disease, as well as psychological and behavioral disorders. According to a study by researchers at the Mayo Clinic in Rochester, Minnesota, celiac disease in the United States is four times more common now than it was in the 1950s. So why the increase? • The body burden is heavier than previous years. In other words, the health of the gut is compromised by fast food, junk food, stress, chemicals, additives, preservatives, food allergies, virus, bacteria, fungus and heavy metals. Many food additives and preservatives are made from the gluten protein. • Hybrid or genetically modified (GMO) wheat contains more gluten than years ago. • The busyness of life causes Americans to gravitate toward the ease of a high carb sugar and grain diet which almost always contains gluten. Health begins in the gastro-intestinal tract. Your health becomes negatively affected if you cannot break down and absorb nutrients from the foods you eat. The problem becomes compounded if there are virtually no nutrients in food or food artifacts (items that masquerade as food). Early gluten intolerance will many times produce no noticeable symptoms.

This article was written by Dr. Sharon Price, Phd, CN. For more information, please contact us.

Posted in Nutrition | Leave a comment

What do food cravings, food additives and brain cell damage have in common?

Have you ever noticed that once you’ve started eating that bag of fat-free chips, it’s difficult to stop?  You have eaten enough food, but your brain says you are still hungry.  The link between food cravings, obesity, food additives, chemical preservatives and brain health is very strong.

Also referred to as “excitotoxins” by neurosurgeon Dr. Russell Blaylock, MD, PhD, these chemical additives harm the normal function of the brain and disrupt the appetite control system.  In addition, they may damage brain cells and interfere with the central nervous system and hormonal system causing some of the following symptoms:

  • hyperactivity
  • anxiety & nervousness
  • irritability
  • depression
  • memory loss
  • inability to concentrate
  • increased risk for convulsions and seizures
  • headaches, dizziness, ringing in ears
  • can lead to Alzheimer’s and Parkinson’s diseases
  • genetic cell damage
  • chronic fatigue
  • fibromyalgia (muscle pain)
  • arthritis (joint pain)

Excitotoxins are in foods eaten daily such as fat-free foods, diet sodas, packaged foods, gum, childrens’ medications, soups, crackers, cheese and more.  They contain MSG, aspartame and other chemical sweeteners and additives.

This article was written by Dr. Sharon Price, PHd, CN

Mention Toni Biggerstaff and receive $20 off your first session with Dr. Sharon Price

www.nutritionaldirection.com

Posted in Nutrition | Leave a comment

What Causes Food Cravings?

Cravings for specific foods are a signal that underlying issues for healing need to be addressed.  There are many common causes for food cravings. Today’s discussion will be about copper toxicity and it’s role in food cravings.

First of all, let’s define ‘copper toxic’.  A copper toxic individual stores copper in excessive amounts in the liver, brain and kidneys.  The storage becomes necessary when too much circulates in the blood.  Too much circulates in the blood due to lack of necessary nutrients to facilitate copper usage like zinc, magnesium, B vitamins, calcium, and vitamin C which are all depleted during stressful episodes.  The best way to determine elevated copper levels is through hair mineral analysis.

Copper toxic individuals can crave:

  • high copper foods such as chocolate, avocados, nuts, etc. during those times when copper is not dumping from storage areas, and therefore unavailable.
  • beef, during times when copper is dumping into the bloodstream because zinc is antagonistic to copper and beef is high in zinc.

The body will generally crave the food that is high in the mineral that the body needs most.  Didn’t God create our bodies in a miraculous way?

This article was written by Dr. Sharon Price, PhD, CN

To find out more about food cravings and copper toxicity, go to the following website and take the quiz for topper toxicity www.nutritionaldirection.com.

Posted in Nutrition | 3 Comments

Fiber – The Great Weight Equalizer!

Studies have conclusively shown that an optimal dietary intake of fiber has a profound impact on health.

Benefits of fiber include:

  • Weight loss and appetite suppression
  • LDL cholesterol and triglyceride reduction
  • Blood sugar balance, reduces post-meal insulin and glucose levels
  • Colon cancer risk reduction
  • Detoxification
  • Reduction of constipation, hemorrhoids and diverticulitis

Fiber is best thought of as “nature’s broom”, the indigestible material remaining in the large intestine after food is digested.

There are two types of fiber:

1.  Soluble fiber dissolves in liquid and includes gums, pectins and mucilages.

2.  Insoluble fiber, or roughage, does not dissolve in liquid and includes cellulose, hemicellulose and lignans.

Most Americans average a mere 5-14 grams of fiber per day.  That is less than half the recommended daily requirement of 35 grams per day!

When you think of foods high in fiber, do not think of multi-grain breads and cold cereals which have minimal fiber, rather indulge in high fiber foods like berries, vegetables, beans, or oatmeal.

Dr. Sharon Price  recommends Designs For Health brand PaleoFiber as an added fiber supplement that contains 12 different kinds of non-grain fibers.  I believe it is the best fiber available!

It does not contain potential allergenic food extracts such as wheat and oat bran or pea, bean or soy fibers commonly found in other fiber products on the market.

This article was written by Dr. Sharon Price, Phd – refer to references section for more information.

In Good Health,

Toni

Posted in Nutrition | 2 Comments

Best Kept Secret to Reduce Sugar Cravings – Omega 3 Fish Oil

Reducing sugar cravings is one of the amazing benefits of essential fatty acids like Omega 3.  Eating a balance of protein, fat, and healthy carbohydrate at each meal will go a long way to help reduce sugar cravings.

Essential fatty acids (EFAs) like Omega 3 & 6 are not made in the body, and must be included in our daily diet as food or in supplemental form.  The Omega 6 form is most readily available in oils like canola, olive, grapeseed, peanut, safflower and sunflower, as well as seeds and nuts.  The Omega 3 form is found in fish and fish oil.  Flaxseed is not a good direct source of Omega 3 since the body has to go through a conversion step to make and utilize the Omega 3.  Some individuals, for a variety of reasons, lack the ability to make that conversion.

Other advantages of EFAs are:

  • improved performance of brain and cell membranes
  • necessary hormone precursors
  • helps to offset other harmful fatty acids like trans-fats and arachadonic acid as found in corn-fed, chargrilled beef
  • normalizes cholesterol and triglycerides
  • increases metabolism and energy
  • reduces cellulite
  • natural mood enhancer
  • prevents anxiety and hyperactivity
  • helps prevent osteoporosis

WARNING:  The problem with fish oils on the market today is the potential for rancidity and heavy metal contamination.

When purchasing an Omega 3 fish oil, make sure you get a third party, independent laboratory assay for heavy metals, rancidity and PCB’s for the brand that you choose to use.

This article was written by Dr. Sharon Price, PhD www.nutritionaldirection.com.

Posted in Nutrition | Leave a comment

For those of you who ‘hit the wall’ as I do at every marathon, here is an excellent resource to check out on how to sustain your glycogen stores for the entire 26.2 mile run. Hope it helps you!

http://endurancecalculator.com/

In Good Health,

Toni

Posted in Fitness Training Concepts | Leave a comment