Healthy Living – Three Reasons Why You Should Focus On Hydration

Looking to boost your hydration? If not, it is time to rethink that. Nearly everyone needs to get more fluids into their day, and this fluid should come primarily from water. Often people eat when they are just thirsty. Drinking sufficient amounts of fluid helps to prevent this kind of overeating and has many other benefits as well. Fluid fills the stomach for a short time, and it gives you something to digest that does not necessarily contain calories.

So many of us are walking around in a chronically dehydrated state, and this can be the cause of many health problems. There are several reasons why you need to get your water intake up, but let us look at three of the most important ones right now…

1. It Improves Physical Performance. Want to go that extra mile in the gym? Try drinking more water. As little as 1% dehydration can have negative impacts on your strength output, so it pays to get your fluids in.

Many people know it is essential to drink water after a workout session since you have been sweating, but what they forget is it is as important to go into their workout well hydrated.

Drink water before you hit the gym for better results.

2. It may Help Reduce Cancer. Cancer is one of the most devastating diseases, and yet, it can be prevented to some degree. Eating the right foods and drinking enough water is essential.

Dehydration can be linked to an increased risk of developing colon or bladder cancer, so if those run in your family, you will want to put as much focus as you can on meeting your 8 to 10 glasses of water a day quota. If your urine is a pale yellow color, this is a sign you are well hydrated.

3. It Can Enhance Your Energy Level. Finally, the last reason to drink more water is it can help to boost your overall energy level as well. Those who are in a state of dehydration will notice decrements in their endurance as well as their whole day energy level.

If you feel fatigued and do not feel like doing much of anything, try drinking more water. It may help you remedy the situation.

This list is by no means exhaustive. There are many other reasons to increase your water intake so do your best to increase the number of glasses you drink each day. Carry a water bottle with you wherever you go, and you will find it is easier than you may think.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Biggest Mistake After a Late Night Junkout

Many of my clients over the years have done it – some over and over, despite my recommendations to go in a different direction.

This article covers the biggest mistake you can make if you had a junk-out or mini-binge last night, what to do instead, and why.

Okay, last night’s junk-out. Maybe it started with crackers and segued into a large bag of chips or cookies, which you polished off completely.

What happens the next day is critical.

What many of my clients used to do was skip eating for almost half the day, or even more. To me, this is a mistake with massive impact.

It seems to be based on the common “a-calorie-is-a-calorie” perspective (it’s tempting to say “myth”). Calories do matter, but avoiding food for much of the day following a late-night binge can be a bad idea for several reasons.

A late-night binge will seldom center on broccoli, kale or asparagus. It usually involves junkier foods – crackers, chips, cookies, and so on. As a result, it affects a number of factors.

Junk-outs impact blood sugar (glucose).
Bingeing on junky carbs can result in a reactive hypoglycemic response, making the morning glucose level lower than normal. Some people are more susceptible to this than others, of course, but that doesn’t mean it seldom happens. It can be fairly common, and those who binge frequently may be among the susceptible ones.

Junk-outs impact brain chemistry.
Again, a binge typically consists of junky foods, which have fairly predictable effects on brain chemistry. I’ll address only a few of those effects.

• For those who are susceptible, these binge foods may trigger an addictive response. That response will virtually guarantee a repeat binge that involves the same addictive foods or others like them.

• The binge foods are likely to trigger cravings the next day for the same foods or similarly troublesome ones.

• The after-effect of the binge may be a drop in key brain chemicals, which in turn leaves us feeling blah, cranky, or worse. Such emotionally “low” states are more likely to prompt the desire to self-medicate the next day just to change the mood or feeling.

Junk-outs impact several hormones.
These may include insulin, ghrelin, CCK and others.

These hormones, along with the other factors above, in turn influence appetite, food preferences, and even a degree of emotional attachment to the foods.

Junk-outs delay breakfast.
The following day’s desire to eat will likely be pushed back by hours. This is probably due to the calories consumed during the binge and may be the only factor that calories control directly.

What’s wrong with postponing breakfast?

Skipping food until late in the day, even late in the morning, allows all of the effects that last night’s binge had on glucose, brain chemicals, hormones, appetite, food preferences, cravings, mood (and more) to control the next day.

What Should You Do Instead?

Take control immediately. Wake up at your usual time, use the bathroom as usual, go directly to the kitchen, and eat. No, it’s not necessary to eat a full breakfast if you really don’t want it, but at least have protein.

Why protein? Protein – even by itself – will address most, if not all, of the problems listed above:

• It will help to raise low blood glucose to a healthy level.
• It will boost metabolic rate from its morning low.
• It will trigger brain production and release of chemicals that are mood boosters.
• It will trigger the release of the hormone CCK (cholecystokinin), which reduces both appetite and the desire for carbohydrates, especially junky ones.
• It will trigger release of glucagon, a hormone that opposes the not-always-beneficial effects of insulin. Protein is the only food-type that will do this – the only other way is through exercise.
• Eating first thing in the morning may help to prevent the shift of calorie intake to the late hours of the day, where they may negatively impact weight management.

What About a Full Morning Meal?

A full meal is fine, as long as it includes a full serving (20-plus grams) of protein. The problem is that many late-night binge eaters don’t want a meal early in the morning and continue the habit of putting off eating till the afternoon, or at least till late morning. That mistake has far-reaching consequences, so have protein first thing the next morning.

Which Foods Have Protein?

Examples include eggs, chicken, fish, shrimp, beef, lamb, cottage cheese, plain Greek yogurt with 20 grams of protein per serving.

Yes, you can eat chicken or fish in the morning.

Vegans may want to use plant proteins. Hemp, pea or vegetable protein powders would be a good choice.

Please note: Nuts are NOT protein; they’re fats. Quinoa is NOT protein; it’s a carbohydrate.

What About the Rest of the Day’s Food?

My recommendation is to build meals (and even snacks, if you need them) that include protein, vegetables, healthful fats, and complex starches.

Bottom line: Don’t try to ‘starve off’ a late-night binge. Instead, take control of the next day immediately by eating promptly after waking – or within 30 minutes at most – and having protein, either by itself or within a solid meal as described above.

What Are Protein Shakes? Benefits of Protein Shakes

Take protein shakes as a complement to a balanced diet brings us multiple benefits and in this article, I show them all.

What are protein shakes?

In the field of sports supplementation, the supplements that are used most often are those based on proteins. However, there are many products with different presentations of this important macronutrient, so it is important to define what exactly is a protein shake.

The protein shakes are presented in powder form for later dissolution in water or milk, this powder can contain various proteins, they can contain them in the form of whey, concentrated or isolated, among others.

One aspect that is very important to mention when we talk about it is that they should not be used as substitutes for a balanced and healthy diet, but as supplements of it.

This means that we must obtain the proteins that we need mainly through food and use the shakes in those cases in which the diet is very demanding and an extraordinary contribution of proteins is needed to achieve certain objectives.

What are the benefits of protein shakes?

These are used to obtain various benefits, among which the following stand out:

Many people do not know that these are an ideal nutritional supplement for weight loss. This is because they help us protect our muscle mass while our body gets rid of fat, in addition, a higher protein intake will help increase metabolism and also keep our appetite more easily controlled.
The main benefit of protein shakes is that they help us gain muscle mass, but to achieve this goal it is essential to follow an optimal diet, adequate training and sufficient rest. The muscles are formed by proteins and an extraordinary contribution of them will help us to form more muscle tissue.
Protein shakes help us feel more energetic and therefore increase sports performance, they are also essential for lovers of cardiovascular exercise, as they protect the muscle from catabolism.
This type of preparations is of great importance for the recovery of the muscle since while we exercise we also damage muscle fibres that later must be repaired.

When to take protein shakes?

It can be taken at different times of the day and that will partially modify the effect of them:

30 minutes before training: They are very effective in protecting the muscle from catabolism and at this time it is ideal to combine them with carbohydrates.
After training: It is recommended above all the whey protein that will assimilate quickly and start to repair the damaged fibres during the training session.
Before going to sleep: At this time casein is recommended for its slow assimilation, so during the night, the proteins will work in synergy with the anabolic hormones that are released.

Now that you know all the benefits of protein shakes do not hesitate to include them in your diet, always as a complement to a healthy and balanced diet.