Adamson's Peak Performance

Nutrition 101 (A-Z) "W" for Water

I think we need a slogan for water. Like "Water, it's not just for breakfast anymore." But that wouldn't work because many people barely eat breakfast let alone think about drinking a glass of water as the very 1st nutrtitional step for each morning.  How about "Water the 4^th Macronutritient."  But that would be assuming that everyone knew that proteins, fats, and carbohydrates were the other 3 macronutrients. So lets look and all that water can do for us and maybe you can help me make up a water slogan!

Water can:

1. Detoxify the body- Water intake is especially important when you follow a higher protein diet –protein breakdown results in the production of ammonia, which is toxic to the body in high amounts so it's converted to urea in the liver and filtered through kidneys and must be excreted.
   
   
2. Control Appetite- Water helps suppress hunger by filling up your stomach, which activates satiety-inducing stretch receptors.  Those receptors in turn send signals back to the brain indicating a sense of fullness.
   
   
3. Reduce Water Retention- when you are dehydrated the body senses a threat to its survival and tries to hold on to every last drop of water. The posterior pituitary gland is signaled to secrete antidiuretic hormone which acts on the kidneys causing them to reduce their output of urine and reabsorb fluids back onto circulation. The end result is an increase in water retention, leaving you puffy and bloated.  So drink more water to not be puffy and bloated.  The real culprit in water retention is sodium intake. The body only needs 500mg of sodium but Americans consume as much as 10x this quantity!  When too much sodium is ingested, fluid is drawn out of the cells and into the spaces between the cells causing the body to retain water.
   
   
4. Keep Your Liver Healthy- Without adequate supply of water, your kidneys start to “back up,” causing an accumulation of metabolic waste.  So your liver has to work overtime to neutralize these waste products.  This compromises your liver’s ability to metabolize fat into usable energy-which is one of the liver’s primary responsibilities.  The end result being less fat burned for fuel, which increases the potential for increased fat storage. Keep the liver healthy and happy, too little water can actually inhibit the liver’s function- and when your liver is not doing its job, it may be more likely to store more fat.
   
   
5. Plus water helps keep energy up, helps regulate body temperature, reduces chances of a coronary events, bladder and colo-rectal cancers, and keeps the skin looking healthy.

Water it does the body good! Ok I know that is "Milk's" slogan but maybe water can share it too! Until next time-Drink your water! -Amy

 

Nutrition 101 (A-Z) "V" for Vitamins

I could do a whole alphabet blog on just vitamins and minerals alone because there are so many!  That's actually a good idea!  But in this blog today, the main point I want to make is that I absolutely believe in supplementation for support of optimal health.  And despite the fact that it has been proven that multivitamins are extremely effective for health, only 2 in 5 people actually take them. So here is my quick recommendation of the basics:

1. Take a multivitamin specifically designed for your gender and age.  Multivitamin mixtures generally provide A through E as well as some base minerals.

2. Add omega 3's to your diet by either adding 4oz of fish (like salmon, mackeral, sardines) 2-3x/week, 3-6 walnuts/day, or 1-2 tablespoons of an omega-3 supplement.

3. Add a B-complex to combat stress, help with energy levels, and aid with digestion of macronutrients.

4. If you are a women I STRONGLY recommend  a calcium with magnesium and D.

While whole and healthier foods contain many of the vital nutrients we need, our hectic schedules, and the high costs and limited availability sometimes prevents us from having healthy food at our fingertips.  So consider supplements as a way to augment your health, like a kind of insurance for your cells! 

Our DotFit supplement line can meet all of your needs!   Come in and check it out!  Next time "W" for Water. Until then stay healthy, stay fit, and stay active! -Amy