How many ways can you keep your body moving without “exercising”? Learn about what alternative activities that YOU can ENJOY that will still help you live a fit lifestyle.

In our last post we learned about the dangers of drinking diet sodas, and when it comes to low calorie drinks, water is always the best option. The human body is made up of between 55 and 75 percent water so it requires constant replenishment.

When it comes to water loss, there are a variety of culprits. Your lungs expel between two and four cups of water each day just by breathing normally. Sweaty feet and palms can cost us another cup of water. The average person goes to the bathroom 6-8 times a day, costing us around 8 cups of water. All of these are natural causes of water depletion and don’t include the added perspiration that you should be experiencing from your daily exercise.

A person would have to lose 10 percent of their body weight in fluids to be considered dehydrated, but as little as two percent can affect athletic performance, cause lethargy, and dull critical thinking abilities. Dehydration poses a particular health risk especially for the very young and the very old. Signs and symptoms of dehydration include excessive thirst, fatigue, dry mouth, and muscle weakness.

Water is crucial to your health because every system in your body depends on water. Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu, and help prevent constipation. The average person needs about 8 glasses of water a day. Remember, though, it is important that your water be filtered. Basic water from the tap can contain high levels of chemicals and contaminants that can be harmful to your health. While drinking water is always your best option to fight dehydration, you can also find water in certain foods, especially fruits and vegetables. For example, oranges are 87 percent water and cucumbers are 95 percent water, making them an excellent hydration option.

Our digestive system is a complex series of organs that help the body break down and absorb the foods and liquids we consume. Digestion is a vital process because our bodies cannot directly extract the nutrients from the foods we consume until they are broken down into smaller molecules of nutrients. Once this process occurs, the nutrients can be absorbed into the blood stream and carried to cells throughout the body for nourishment and energy.  Also keep in mind that quick meals to curb your hunger may be lacking the nutrients your body needs because of the way they are processed, thus degrading any nutrients the unprocessed form held.

Inside your digestive organs is a lining called mucosa that contains tiny gland that produce juices like hydrochloric acids that break down our foods. Additionally, there exists a layer of muscle that helps break down foods as it helps move it along the digestive tract.

The entire digestive process begins by swallowing food or liquid. The food will be pushed into the esophagus which is connected to the stomach. Our stomachs begin to mix the food, liquid, and digestive juices together to break down the foods before entering into the small intestine. In the small intestine, enzymes break down the carbohydrates, fats and proteins in foods.

When consuming liquid, it is important to remember that cold drinks effect our body differently than hot drinks.

So, how do cold drinks inhibit your ability to process food and fluids?

Here’s a simple analogy…

When you put water on the stove, it moves faster… there’s more activity.
When you put water in the freezer, it slows down (freezes)… there’s less activity.

Cold decreases activity. Heat increases activity. We hurt the warm process of digestion (cold negates heat). The LAST thing we want to do is SLOW DOWN digestion. The result is poorly digested food which leaves sludge in the intestinal tract. This sludge is often a cause for weak immune systems, weight gain, fatigue, cysts, allergies, sinusitis and certain types of headaches.

The important thing to remember is that you want your body to focus on breaking down the food you’ve just eaten, not warming up the cold drink! It’s energy better spent!

Instead of reaching for ice water or other cold drinks, while you are eating, opt for room temperature water and give your body the help it needs to focus on the breakdown of foods.

The truth is that most of us crave a snack between meals. We find ourselves consuming sweet treats like cookies or craving other junk foods like chips. But the problem lies in the fact that snacking on the wrong foods means unnecessary calories without the perks of consuming nutrients vital to your body’s health. The more of these unhealthy snacks you consume, the more likely you’ll experience unwanted weight gain.

For instance, while chips are a common go-to snack, they are high in fats, salts and preservatives. The process of frying them degrades any nutritional value which translates into empty calories for your body. As for sweet treats, be aware that their primary ingredient is sugars. White flour and white sugar are refined carbohydrates that have lost much of their nutritional value through the refining process and are packed with sugars. Remember, when carbohydrates are digested they become sugar in your system. Sugar is a primary source of energy for our bodies and is converted to glycogen for future use. However, the more sugars your body produces, the less storage space available for glycogen, thus forcing your body to store the sugars as body fat.

A better alternative to these unhealthy snacks are vegetables. A healthy snack can not only curb your hunger and calories consumed, but also boost your immune system. Vegetables are a great source of vitamins, minerals, and fiber. And unlike snacks with refined carbohydrates, their nutritional values aren’t degraded in processing. Vitamins are essential to our health and our body cannot produce them on its own.

Another important fact is that vegetables contain Chlorophyll that is beneficial for supporting the production of red blood cells, reducing cholesterol and blood pressure. It will also boost your immune system and has been known to produce enzymes in your body that protect against cancers. Consuming vegetables that haven’t been degraded by food processing means a higher chance of ingesting the nutrients required to ensure that your body is in a healthy balance. So help your body out by grabbing veggie tray instead of a bowl of chips at your next holiday party.

With the wide array of holiday events you’ll be attending this year, chances are you’ll be eating more than usual. We are lost in being surrounded by friends, family, and delicious snacks; so it is no wonder we overeat during this time of the year. While these party foods may look and taste great, they tend to be full of empty, unhealthy calories. An overconsumption of foods during the holidays can result in unwanted calories around the middle.

If you consume too much, especially for a holiday meal, your body will use what it needs immediately and store rest. After consumption, the food that is needed to fuel your body will be sent to your muscles and liver and stored as glycogen. If your glycogen levels are already at peak due to the high consumption of carbs in previous days, those excess carbs will be stored as fat. The proteins will be broken down into amino acids and are used to repair and maintain body tissue. Any remaining excess will be stored as fat. Fatigue as well as in increase in blood pressure and cholesterol levels can result after binge eating. If continued the lasting effects of binge eating can lead to joint pain, type 2 diabetes, gallbladder disease, heart disease and even a risk of cancer.

Some tips to avoid over eating:
1. Eat a high number of high fiber fruits and vegetables

2. Eat high calorie foods in moderation

3. Do not eat foods with high saturated fat and sodium content.

4. Take in consideration how much is on your plate and moderate.

5. Know when enough food is enough for the night.

6. Take supplements that help metabolize food, curb your appetite and block starches

No matter what party you’re at, there are always a variety of food snacks for you to munch on. But be careful, your choice in snacks will be affecting your health! This video will go over the good and bad of cheeseballs, nuts, and potato chips. Plus, get some helpful suggestions on other snacks to look for!

It’s December and chances are good that you’re caught up the holiday spirit. Whether you’re doing some last minute shopping for your friends, bouncing from party to party, or feeling the pressure of the upcoming year, this holiday season is bound to take a toll on your body. While the holidays are often describes as the most wonderful time of the year, they can also result in a dramatic increase in stress.

Stress is the response in your body triggered by all of the demands that you put on it. So it’s only natural that a hectic holiday season can only mean more stress in your body. This surge in stress levels can cause increased heart rate, breathing, and sweat production. It can also cause your muscles to tense and your metabolism to slow down, something no one needs during a time where snacks seem to be around every corner.

Here are a few tips to help fight holiday stress, allowing you to fully enjoy this holiday season:

1. Having good Nutrition: This time of the season often means a mass consumption of carbohydrates which the body can’t convert nutritionally. That means more fat around the middle from too much sugar in the blood, and significant energy loss. Cutting back on your holiday intake, especially that of the dessert variety, and increasing the consumption of fruits and vegetables can have a positive effect on your body.

2. Exercise: Winter time often means a decline in exercise for most, and with exercise as one of the primary stress reducer it is important to get at least 30 minutes of exercise most days to help combat the rigors this holiday season. If you can’t fit a workout into your busy holiday season, a simple walk can work wonders on your body and mind.

3. Set priorities and plan accordingly: Holiday seasons can be hectic because of the number of responsibilities added on to our daily routine. Setting up a list to help delineate what is most vital and considering what is truly important this holiday season can be a quick and easy solution to cut down on stress.

4. Get the right amount of sleep: Once you have started to create your list of things to do, don’t forget to add sleep. Getting that recommended 8 hours of sleep can do wonders for your body, and during a stressful holiday season it can keep us relaxed and more focused on what’s important this holiday season.

5. Positive Mindset: It is the holiday season after all and having a negative attitude can only hinder your holiday experience. Having a positive attitude is not only the catalyst for the 4 steps above but it is also the groundwork for having a fantastic holiday with your family and friends.