Be Water Wise This Summer

Be Water Wise This Summer

Be Water Wise This Summer EASY QUICK QUIZ: Which is a possible warning of dehydration? Thirst Lightheaded Fatigue All the above How many 8 oz glasses of water is suggested to drink every day?   2-3 4-5 6-8 11-13   True or False: The healthiest way to flavor plain water is by adding some soda. True False   The importance of hydration is necessary to keep the body’s systems functioning properly especially during the summer to counteract the heat and humidity. So, how much should you be drinking? There is no scientific consensus regarding, “optimal hydration” and no one specific process for assessing fluid status. Therefore, know the signs to avoid dehydration:   Fatigue/sleepy Constipation Feeling thirsty Headaches/Lightheaded Less frequent urination Dark yellow or amber colored urine Few tears when cryingWater is the most essential and forgotten nutrientWater is essential for maintaining blood circulation throughout the body and a solvent for key biochemical reactions, supplying nutrients and removing waste. It is also the maintainer of body temperature.       12 Healthful Hydration Habits: When exercising during the summer, drink 8 oz of water 20-30 minutes before beginning, 7-10 oz during exercise & within 30 minutes after exercising drink at least 8 oz of water. Always carry a water bottle to sip often. Drink enough water to prevent thirst. Generally drink about 6-8 oz per day. Grab a glass of cold water when feeling frazzled. Sip on a mug of herbal tea in the am and or pm. Eat a diet rich in whole foods including at least 5 cups of fruits and vegetables per day. Drink water during your...

12 BENEFITS OF DRY BRUSHING

12 BENEFITS OF DRY BRUSHING The skin is our body’s largest organ and has a vital role in taking in and ridding the body of nutrients and toxins. It is responsible for ¼ of the body’s daily detoxification &  known as the 3rd kidney. Since it eliminates more than one pound of waste daily, over time it may become overstressed leading to clogged pores & toxins remaining in the body. 12 BENEFITS OF DRY BRUSHING Improves circulation, blood flow and oxygen. Cleans toxins from the lymphatic system. Improves digestion. Strengthens the immune system. Improves the nervous system. Makes the skin feel smooth, silky and invigorated. Tightens the skin and helps to prevent cellulite. Tones muscles and lifts the breasts. Stimulates oil-producing glands. Energizing, inexpensive, natural and easy to do daily. Effective in preventing breast cancer & detoxifying when undergoing chemotherapy.   WHAT TYPE OF BRUSH? The brush should contain natural bristles (not synthetic) and have a long handle. It should be kept dry and not used for bathing. HOW TO DO DRY BRUSHING? Dry brushing is best done first thing in the morning & takes 5 minutes. Watch the video below for the most effective way to dry brush and enjoy the exhilarating and invigorating feeling as well as softer skin.   Start by brushing at the bottom of your feet and move up the leg from back to front one leg at a time and avoiding the groin area. Use long sweeping light strokes going upwards towards the heart. Next do your arms & hands the same as above, always towards the heart. Move to the back of...

How to Be Smart in School in 12 Easy Steps

How to Be Smart in School in 12 Easy Steps As millions of students are beginning a new school year, health, fitness and nutrition play a primary role to insure optimal learning and create abundant energy. Emphasis needs to be placed on providing our youth lifelong advice on sports training, injury prevention, spinal health and posture, healthy eating and hydration. JUMPSTART THE SCHOOL YEAR WITH THESE 12 EASY FITNESS MUST-DOS Eat healthy meals. Eating a well-balanced diet without skipping meals will help maintain an appropriate weight and decrease risk of developing diabetes and heart disease as one becomes an adult. Eliminate all trans fats which includes almost all fast foods. Serve a minimum of 5 portions of fresh fruits and vegetables daily (organic and raw when possible), complex carbohydrates such as whole grains and lean meats, fish (wild) and poultry. Eating breakfast is for brain power. Breakfast will not only increase your overall energy, but also keep your blood sugar levels even and will reduce your cravings and overeating throughout the day. Think of breakfast as brain food that will help improve concentration and improve performance at school. It will prevent a mid-morning slump and reduce the tendency to eat higher calorie snacks.   In a published statement by Tufts University, a link was found between nutrition and cognitive development in children which recognized that “Children who participated in the School Breakfast Program were shown to have significantly higher standardized achievement test scores than eligible non-participants.   No time to eat breakfast? Consider these:   Hard- boiled egg, whole grain bread and fruit Low fat cheese, fruit and low...

IS YOUR CHILD’S BACKPACK TOO HEAVY?

IS YOUR CHILD’S BACKPACK TOO HEAVY? 6 STEPS TO PREVENT INJURY  A new and disturbing trend is emerging due to the use of overweight backpacks for our youth, leading to back pain much earlier than previous generations, according to the American Chiropractic Association (ACA).  A study conducted in Italy a few years ago, found that the average child may be carrying a backpack equivalent of a 39-pound burden for a 176-pound man or a 29-pound load for a 132-pound woman, causing a growing trend in back pain among youngsters. 6 STEPS TO SAFE BACKPACK USE: The maximum weight of your child’s backpack should not exceed 10% of his or her body weight. (ex: a child weighing 85 pounds should not have a pack exceeding 8.5 pounds) A heavier pack will cause your child to bend forward to support the weight on his or her back rather than the shoulders, by the straps. Choose the correct size backpack. It should never hang more than four inches below the waistline or it will put increased weight on the shoulders and cause your child to lean forward when walking. Contents in your pack are most effectively positioned with individualized compartments. Bulky or pointy objects should not be packed on the area that will rest on your child’s back. The straps should be wide and padded and both straps should be worn. Improperly using one strap over the shoulder can cause permanent misalignment of the spine, muscle spasms and back pain. They should be adjustable so they are fitted to your child’s body and not dangle uncomfortably which can also cause a shift...

Earth Day –Spread Seeds of Good Health

Earth Day –Spread Seeds of Good Health Although a healthy earth has a lot to do with a healthy body, we continuously pour chemicals into the atmosphere and earth as well into our bodies. Chemicals in Our Environment •    1976: The Environmental Protection Agency (EPA) establishes the Toxic Substance Control Act (TSCA) •    62,000 chemicals were grandfathered in as being safe 3 chemicals have been banned: 1978 Polychlorinated Biphenyls (PCB) , 1989 Asbestos, 1972 DDT “The amount of chemicals produced or imported by the US in one day would fill up 623,000 tanker trucks with a capacity of 8,000 gallons each.”   The Body Toxic How the Hazardous Chemistry of Everyday Things Threatens Our Health and Well-being. By Nena Baker 2008) American Prescription Drug Use The total number of annual prescriptions in the United States now stands at over4 billion “How Prescription Drugs Are Altering American Lives, Minds, and Bodies” Greg Critser 2005) In Our Drinking Water A vast array of pharmaceutical including antibiotics, anti-convulsants, mood stabilizers and sex hormones have been found in the drinking water supplies of at least 41 million Americans.   The AP discovered that drugs have been detected in the drinking water supplies of 24 major metropolitan areas. Our Babies Swim Now In A Soup Of Chemicals. The samples, supplied by the American Red Cross, registered 180 chemicals known to cause cancer in adults, 217 that are linked to brain and nervous system damage, and 208 that have been shown to affect fetal or child development in animal tests. For 209 of the contaminants, this was the first time researchers had identified the chemicals in newborn...

Dr Iris’ Healthy Holiday Survival Guide

Dr Iris’ Healthy Holiday Survival Guide Enjoy eating without guilt.  If you overeat at one meal, move on and eat better for your next one. Celebrations are about family & friends not food as the focus-balance, moderation and variety are the keys to health. Begin now forming new health habits so they are in place ahead of time.  Set simple, specific goals. Use your brain power to overcome food cravings.  Cravings are linked to low serotonin & dopamine levels & a mental image to food.  Therefore, we choose foods high in sugar and fat to satisfy our emotional needs and calm stress. Cravings are set off by association so: as you are rushing around shopping avoid passing your favorite ice cream shop, avoid fast-food restaurants especially with color red, eat a healthy meal before hitting the stores and bring snacks with you (bag nuts, fruit, veggies, etc), set new meal rituals (ie desserts after dinner??), find your triggers and avoid them when possible. Delete the word “DIE”t and CHEATING from your vocabulary. Curb cravings by: Never skipping a meal, eating lean protein, beans, fruit, veggies, healthy grains Keeping a journal of food triggers Being in the moment when eating (no tv, phones, etc and take 3 breaths between bites) Arrange a spa day Meet a friend for coffee. Reading/seeing a movie Walking, hiking or other form of exercising Out of sight out of mind-so buy a single sized item so you only eat one Before going to a party: +Never go hungry- have some nuts, fruit, veggies, broth-based soup, hard-boiled egg, hummus, lo-fat cheese or yogurt, vegetable juice or...

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