EXERCISE SCHEDULE
Should I exercise every day?
Yes, it is important to allow for physical activity every day as part of your lifestyle. Some days you may only have time for a 20 minute power walk, however you should try to incorporate a plan to work out at least 3 days per week for one hour to include: cardio, cross- training or weights. Exercising outdoors during the warmer months is fun and gets you out in the sunshine which is good for your body and helps you absorb Vitamin D.
HYDRATION
How much water should I drink each day?
6-8 glasses per day to hydrate your body. Hydration is important in maintaining a healthy life and weight. It will keep your joints and muscles flexible, improves digestion and assists the body in detoxing what it does not need. Your body is 75% water. The average body contains 40 quarts of water. Your blood is 82% water, your brain and muscles are 75% and bone is 22% water. When you wake up every morning you have lost 6-10 glasses of water from just breathing, talking, walking, thinking and living your daily life the day before. Water is essential to a healthy life….drink lots of good, clean water every day.
What happens when I am dehydrated?
Symptoms of dehydration usually begin with thirst and progress as more water is needed. Some signs of dehydration appear when you body has lost about 2% of total fluid. Some of the symptoms are:
Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
Fatigue or Weakness
Chills
Head Rushes
Does juice, soda, coffee or tea count like water?
No these do not count for hydration and actually coffee and tea and most sodas have the opposite effect because they cause dehydration.
SLEEP/REST
How much sleep do I need and why?
Optimal is 8 hours. Just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep will directly affect the quality of your life including your mental sharpness, productivity, emotional balance, creativity, physical ability and even your weight. No other activity delivers so many benefits with so little. As you begin to add more hours of sleep you will notice your energy level starting to improve.
What time should I plan to get to sleep?
Between 9-10 PM. While you rest, your brain stays busy, overseeing a wide variety of tasks that keep you in top condition and prepare you for the day ahead. Lack of sleep will affect how you learn, create, work and communicate. The only time your cells can heal is when you are sleeping and your body has up to 75 trillion cells.
VITAMINS/SUPPLEMENTS USE
How do I take supplements and vitamins?
The general rule is that supplements are always taken on an empty stomach when you start your day and vitamins and minerals you’re your meals. All should be taken with an 8oz. glass of water.
NUTRITION-SUGAR
How much sugar is too much? Are there any recommended guidelines?
Unlike nutrients such as fat, carbohydrates and protein, there is no recommended daily allowance for sugar. Keep in mind that what you want to regulate are added sugars – those found in processed and packaged foods – not those naturally occurring in vegetables and fruit. A good rule of thumb is to eat no more than 32 grams of added sugar daily, which is not as high of a number as it sounds. Take a look at your box of cereal, for example. One serving of your breakfast staple may contain as many as 10 grams.
What are some of the biggest food offenders when it comes to added sugars?
In addition to the beverages listed above, some items to avoid include flavored yogurts, cereals, and many granola and cereal bars. Also, many protein or energy bars are loaded with added sugar. Consider them a treat akin to a candy bar.
In addition to the “ose” words, what are some other common terms for sugar?
Syrups, such as corn syrup or malt syrup, also indicate the inclusion of sugar. Aspartame and saccharin are examples of “non-nutritive” or calorie-free sweeteners, which often have the same negative effects on the body as regular sugar.