Water: How much should you drink every day? Part 3

Dehydration and complications

Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration — as little as a 1 percent to 2 percent loss of your body weight — can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting and diarrhea.

Signs and symptoms of dehydration include:

* Mild to excessive thirst
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness

Mild dehydration rarely results in complications — as long as the fluid is replaced quickly — but more-severe cases can be life-threatening, especially in the very young and the elderly. In extreme situations, fluids or electrolytes may need to be delivered intravenously.

Staying safely hydrated

It's generally not a good idea to use thirst alone as a guide for when to drink. By the time one becomes thirsty, it is possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:

* Drink a glass of water with each meal and between each meal.
* Hydrate before, during and after exercise.
* Substitute sparkling water for alcoholic drinks at social gatherings.

If you drink water from a bottle, thoroughly clean or replace the bottle often. Refill only bottles that are designed for reuse.

Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in a condition called hyponatremia (low sodium levels in the blood). Endurance athletes — such as marathon runners — who drink large amounts of water are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.

If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Source: The Mayo Clinic

Hump Day Humor

Mango Chicken Skewers

1 tsp. lime rind, grated
1/4 cup lime juice
2 Tbsp. vegetable oil
3 cloves garlic, minced
2 tsp. chili powder
1/2 tsp. salt
1/4 tsp. cayenne pepper
3 boneless, skinless chicken breasts
2 tsp. honey
2 mangoes
1 sweet red pepper
1 small red or sweet onion, cut into 1-inch chunks

In a small bowl, create marinade by whisking together lime rind and juice, oil, garlic, chili powder, salt, and cayenne pepper. Cut chicken into 1-inch cubes and place in separate bowl. Pour half of the marinade over top, toss to coat, and let stand for 20 minutes. Stir honey into remaining marinade and set aside. (Better yet, cover and refrigerate separately for up to 4 hours.) Meanwhile, cut off mango flesh from each side of pit. Cut in a grid pattern of 3/4-inch squares in flesh of each side down to (but not through) the skin. Gently push skin to turn inside out, and cut off the flesh. Chop any flesh left on pit. Core, seed, and cut red pepper into 3/4-inch pieces. Alternately thread mango, pepper, onion, and chicken pieces onto each of 8 skewers. Brush with half of the reserved honey marinade. Discard marinade used for chicken. Place kabobs on a lightly greased grill over medium-high heat; close lid and grill, turning and basting chicken once with remaining honey marinade until fruit is softened and chicken is no longer pink inside (about 8 minutes). Makes 4 servings.

Preparation Time: 40 minutes
Cooking Time: 8 minutes
Nutritional Information: (per serving)
Calories: 255
Protein: 14 g
Fiber: 4 g
Carbs: 35 g
Fat Total: 8 g
Saturated Fat: 1 g

THE Shakeology cleanse

Here it is...THE cleanse:

Pre-breakfast: a cup of green tea
Breakfast: Shakeology with water/ice only. "May" add 1/2 fruit if needed.
Snack: piece of fruit
Lunch: Shakeology with water/ice only. Follow with a cup of green tea.
Snack: Shakeology with water/ice only.
Dinner: salad greens with 3 servings of veggies, 2 Tbsp salad drsg, 4oz. white meat

Drink 2-4 liters of water per day.

You can do the cleanse for 3 DAYS maximum. It's safe to do monthly if desired.

I'm recording my daily results on YouTube...channel GoFitCoach. Do bear with me...I'm a novice to the video world.

SHAKEOLOGY CLEANSE webinar

TODAY, at 5:00 PM PT / 8:00 PM ET, I invite you to join me for the Webinar of a lifetime.

Here's the gist:

Maybe you've heard a little about the Shakeology 3-Day Cleanse program—how it's done, what it's all about, and some of the results people are seeing. This FREE Webinar will bring you full circle on the ins, outs, and sides of the cleanse.

The show begins at 5:00 PM PT / 8:00 PM ET.

Here's the info.
To register: http://www1.gotomeeting.com/register/643948888

To order Shakeology, go to http://tinyurl.com/shakeforlife

Hump Day Humor

Water: How much should you drink every day? Part 2

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

* Exercise. The more you exercise, the more fluid you'll need to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is exceptionally warm.

During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.

* Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

* Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

* Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.0 liters (about 12.5 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.

For example, many fruits and vegetables — such as watermelon and cucumbers — are nearly 100 percent water by weight. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.

Source: The Mayo Clinic

http://www.GoFitCoach.com

Oven-Fried Fish

* 2 lbs. fish fillets
* 1 Tbsp. lemon juice, fresh
* 1/4 cup skim milk or 1% buttermilk
* 2 drops hot pepper sauce
* 1 tsp. fresh garlic, minced
* 1/4 tsp. white pepper, ground
* 1/4 tsp. salt
* 1/4 tsp. onion powder
* 1/2 cup cornflakes, crumbled, or regular bread crumbs
* 1 Tbsp. vegetable oil
* 1 fresh lemon, cut in wedges

Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish. Arrange on lightly oiled shallow baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Makes 6 servings.

Preparation Time: 10 minutes

Cooking Time: 20 minutes
Nutritional Information: (per serving)

Calories: 183
Protein: 30 g
Fiber: 1 g
Carbs: 10 g
Fat Total: 2 g
Saturated Fat:

Water: How much should you drink every day? Part 1

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? — a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Functions of water in the body

Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

A couple of approaches attempt to approximate water needs for the average, healthy adult living in a temperate climate.

* Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.

* Dietary recommendations. The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Even apart from the above approaches, it is generally the case that if you drink enough fluid so that you rarely feel thirsty and produce between one and two liters of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Source: The Mayo Clinic

13 Things PMS Stands For:

A friend of mine emailed this to me. It's too great to not share!

1. Pass My Shotgun
2. Psychotic Mood Shift
3. Perpetual Munching
4. Puffy Mid-Section
5. People Make me Sick
6. Provide Me with Sweets
7. Pardon My Sobbing
8. Pimples May Surface
9. Pass My Sweatpants
10. Pissy Mood Syndrome
11. Plainly; Men Suck
12. Pack My Stuff

And my favorite one.
13. Potential Murder Suspect

Hump Day Humor

Open Letter to My Husband

Keith,

Wow...we've been together for almost 21 years, married for 19. It's hard to believe. We have been through so much together over the course of our lives. We've shared extreme happiness, extreme pain, and everything else in between. I've been so blessed to have you by my side through it all.

As we get ready to start our next experience together, I want you to know how incredibly PROUD I am of you...of your sacrifice, your heart, your commitment, and your passion.

Don't worry about us at home. We'll be ok. Yea, we may have our moments...I'd be lying if I said otherwise, but we'll be ok. We WILL get through this and support you every step of the way.

We will be waiting with open arms for you to return to us.

Be safe. Stand PROUD. Know that we love you more than anything...ANYTHING.

I love you.

Your wife,
Rochelle

Shakeology Week: Cost Comparison

I know that I post a lot of info about Shakeology. It is simply because I believe in the product so strongly! I encourage you to check out the info for yourself.

Hump Day Humor

Hang Tight

This is my last full week with my hubby before the deployment starts. I "think" that I'm ready, but how can one ever truly be ready? I appreciate our men and women in service so much, but I'd be lying if I said this didn't suck.

I have a plan of attack to get through it. Of course, the plan may fall apart once implemented. Who knows. We'll take it a day at a time...hoping that time passes quickly.

I will be focusing on my son, my fitness, and my business while hubby is gone. Sigh. I don't want him to go.

Fat-Free Rice Pudding

2 cups water
1 cup long grain rice
4 cups evaporated fat-free milk
1/2 cup brown sugar
1/2 tsp. lemon zest
1 tsp. vanilla extract
6 egg whites
1/4 cup raisins
1/4 cup other fruits, such as pineapple or apricots, crushed or chopped. Experiment!

In a medium saucepan, bring the water to a boil. Add the rice and cook about 10 minutes. Pour into a colander and drain thoroughly. In the same saucepan, add the evaporated milk and brown sugar. Cook until hot. Add the cooked rice, lemon zest, and vanilla extract. Simmer over low heat until the mixture is thick and the rice is tender, about 30 minutes. Remove from the heat and cool. In a small bowl, whisk the egg whites together. Pour into the rice mixture. Add the fruit and raisins. Stir until well blended. Preheat the oven to 325 degrees. Lightly coat a baking dish with cooking spray. Spoon the pudding and fruit mixture into the baking dish. Bake until the pudding is set, about 20 minutes. Serve warm or cold. Makes 8 servings.

Preparation Time: 20 minutes
Cooking Time: 1 hour
Nutritional Information: (per serving)
Calories: 170
Protein: 7 g
Fiber: 1 g
Carbs: 36 g
Fat Total: 0 g
Saturated Fat: 0 g

Shakeology®: A Shake Too Good to Be True?

By Dr. Mark Cheng, MD

This is an article from a professional who teaches for one the most respected kettlebell training communities in the country. It was written by Dr. Mark Cheng in response to some of his students and peers who were questioning his vocal support of Shakeology.

Lately, I've made mention about my use of the nutritional product Shakeology, and some folks have been questioning if I've abandoned the RKC ranks and gone "P90X" on them. So let me set the record straight . . . definitively . . . once and for all.

I heard about Shakeology before there WAS a Shakeology, directly from the mouth of its inventor—Isabelle Brousseau. The wife of Beachbody CEO Carl Daikeler, Ms. Brousseau is a singularly talented coach and highly educated researcher. She's spent years studying the advanced principles of elite human performance from authorities around the world, and I was honored to have the chance to share Pavel Tsatsouline's Hardstyle RKC kettlebell training method privately with her. As an adept student, she was on the fast track to preparing for her RKC instructor certification when she decided to take time off upon learning she was expecting her first child.

During the times I spent training her, Isabelle and I spoke about Chinese herbal medicine, and she mentioned she was researching ways of combining all-natural foods with the highest possible nutrient values into a meal-replacement shake designed for athletes and people-on-the-go. When she mentioned wanting to put in high quality ayurvedic herbs, Chinese herbs, antioxidant-rich fruits and vegetables, prebiotics, and a host of other vitamins and minerals, my initial reaction was, "Yeah, right!"

My doubts were not unfounded. Having spent years studying (and consuming) Chinese herbal medicines, I had a familiarity with a good deal of what Brousseau was talking about. The ingredients she'd mentioned sounded like a wish list that only insiders would know of and only the filthy rich and well-connected could afford. On top of that, the taste of such a mixture, I surmised, would probably make even the least sensitive tasters wretch with disgust. To make a mixture that would contain the type of ingredients she mentioned, be stable enough to ship and store, and not taste like the bottom skim of a Los Angeles sewer was a pipe dream as far as I was concerned. So I filed the conversation away in my mental round file. A couple of years later, when I met with Carl to discuss a project idea, I saw the finished product on his shelf. Eager to see how far from the initial ideal the finished product had to compromise, I was in for a shock.

Not only did Shakeology have EXACTLY the type of ingredients that Isabelle had mentioned during our training sessions, but it had MORE!

Some notables:

* Astragalus: widely used in Chinese medicine as an immune system regulator
* MSM: one of the most popular supplements for joint health
* Chia: the Mayan super-seed with more calcium than whole milk, more omega-3 and -6 than salmon, and more protein than kidney beans
* THREE different proprietary blends and some vitamins and minerals that actually exceeded the U.S. RDA.

This stuff looked like it was fit for a king for sure. So I was curious to put it to the final 2 tests: taste and performance. I wanted to know if it smelled or tasted anything like what I thought it would and was curious if it'd make a difference for my high-velocity, high-output, high-mileage lifestyle.

A little background: I'm a caffeine junkie by virtue of workaholism. Ever since discovering the "joy" of all-nighter homework sessions in high school, I became keenly aware of the value of being able to work harder and sacrifice sleep. So when the NoDoz, Vivarin, and Mountain Dew lifestyle needed an adult turn after I'd graduated and started writing, teaching, treating patients, travelling, training, and trying to spend time with my family, I dove hip deep into energy drinks like Red Bull, Monster, and caffeinated energy bars like Pit Bull. When I speak well about a nutritional product, it's for one reason: it helps me get my work done while keeping me healthy. Another bit of background: I'm a glutton. I love food, especially food that tastes good. I never met a filet mignon that I didn't like, and never met one that I didn't like better wrapped in bacon, with a side of bacon-wrapped scallops, and mashed potatoes—topped with bacon. If it doesn't taste good, I don't care how good it is for me. I'll STILL probably not like it well enough to be disciplined about taking it.

The Greenberry Shakeology bag that Carl gave me turned my ball of preconceived notions and stood it on its ear. From the moment I opened the bag, the scent was wonderful, like a dessert that you're eager to tear into. So I dumped some ice and water into the blender and dropped a scoop of the bright green powder in with it. I didn't add juice or other fruits because I wanted to know exactly how this tasted by itself, unadulterated. The next sound I heard after taking my first sip was, "Yum!" It passed the taste test.

Next was the travel test. I wanted to see how it kept me going while traveling, so instead of my usual chain-drinking habit of Monster or Red Bull, I tried a shake or two during the day, usually with one in the morning. I brought Shakeology with me to New York, New Mexico, and most recently to Australia to see how I'd do with it, and the results were remarkable. I had sustained, stable energy, but without the jitters, aggression, and hard drops afterwards. When I travel, I travel to teach, and I have to be up, energetic, strong, and focused. My days here in LA revolve around teaching, training, treating patients, and trying to steal moments with my family. So if something doesn't give me the energy to do what I need, I can't waste my precious time or hard-earned money with it.

Shakeology has proven itself to be able to give me all of that on multiple occasions, both while traveling and here in Los Angeles. You can draw your own conclusions about any product you want, but I'm sharing my experiences with Shakeology here openly. And if you think I'm endorsing it only for financial gain, you couldn't be more wrong. I signed up as a "Coach" so I could buy the product for myself! If you want to try it, you know where to find it, and get ready to be surprised how little such high-quality nutrition costs!