Hydration

Water for de blog Making sure you have enough water is essential to your health. It's especially important to stay hydrated when you exercise to avoid dehydration, as well as avoiding drinking too much water, which would cause hyponatremia. It is critical to have the right amount of water because…

1. It works in transporting nutrients and eliminating wastes

2. It lubricates your joints and tissues.

3. Water plays an important role in body temperature regulation

4. It will give you an overall healthier feeling.

The most common form of inadequate hydration is dehydration. It can lead to muscle cramps, headaches, dizziness, nausea, fatigue, heat exhaustion, and heat stroke.

Water for de blog2 The good news is there are some easy methods to determine if you are getting the right amount of water in your system.
First, monitor your urine output and color. you should be urinating every couple of hours and the color should be light. (like very diluted lemonade)
Second, if you weigh yourself before and after you work out, and you notice weight loss, it is most likely from fluid, and you should replenish that with 20oz per pound.

Also remember that hydration begins BEFORE and DURING exercise. Before, you should drink about 20 oz. a few hours before you work out, and 8 oz. for every fifteen minutes you work out.

For a simple calculation of how much water you should drink, visit this website:
http://nutrition.about.com/library/blwatercalculator.htm

My First Green Smoothie

Green smoothieAlright, I suspect many of you dear readers have heard about green smoothies, but how many have actually tried it? I suspect not many. Well I'm here to show you how easy it is to get more green in your life without sacraficing taste. The first thing you need to know is your green smoothie does not have to be ALL green! What fun would that be? So here is what I want you to do my dear reader, go to one of my  blogs about smoothies, pick a fun recipee (like the one below), and add just a tiny little kale leaf, or spinach, Blend it in nice and smooth, and VOILA, your first green smoothie! As you feel more daring, slowly start adding more greens until you reach the maximum amount of greens you can put in your smoothies and they still taste great to you! A good goal to try and set is 70% fruit and 30% greens.

Why go Green?

  • Great source of fiber
  • great sourse of omega-3 unsaturated fat
  • helps the digestive system (then you wont have to buy the embarrasing stuff at the supermarket!)
  • Great source of vitamins and minerals such as vitamin C, potassium, calcium, and  pretty much all those other vitamins listed on the back of your vitamin bottle!
  • Many have reported improvements in energy, skin condition, and digestion!
  • Helps with weight loss if used to replace  one of 5 small daily meals or used to fight junk food cravings!

  

Some great greens to put in your smoothie are :

strawberry tops, baby spinach, dandelion greens, kale, celery, watercress, escarole, mustard greens, turnip greens, carrot tops, broccoli, asparagus, cabbage,  and alphalpha.

 Fun Smoothie Recipee

 

 

1 banana
1 apple
4-5 strawberries
1-5 pieces of greens ( spinach leaves, parsley, or kale)
1/2 cup of ice
1 tablespoon  of flaxseed

 

 

 

 

 

 

 

 

 

 

Enjoy!    -Healthygirl

 

Smoothielicious Part 2!

I've looked at my recent traffic on this page, and I seem to be getting a lot of page views on my smoothie article, so I thought I would make another one. Please feel free to leave comments and tell me what you would like to see more of! This blog is for you my dear readers! So without further adoo, I have have more recipes for you!

536224781_60beaea2e6_mRaspberry Banana Smoothie

  • 1 large sliced ripe banana
  • 1 1/4 cups frozen raspberries
  • 1/2 cup of ice 
  • 6 oz cup of strawberry banana yogurt
  • 1 tablespoon flaxseed (optional)

     

     

     

     

    • For thicker, eat with a spoon, delicious smoothies, use frozen fruit

    • For those of you trying to lose weight or gain muscle, these fruit smoothies are great to put your supplements into!

    HoneySummer Hunny Fun

  • 1 banana
  • 1 cup  strawberries
  • 1 cup  blueberries
  • 1 cup  cherries
  • 1/2 cup of ice
  • splash of orange juice
  • 6oz cup vanilla yogurt
  • 1/2 teaspoon honey (optional)
  • 1 tablespoon of flaxseed (optional)

    *This will not all fit into a magic bullet blender, so the recipe will have to be cut in half if that is your blender of choice 

    Hope you enjoy these new recipes! Let me know what you think!