Showing posts with label water. Show all posts
Showing posts with label water. Show all posts
The importance of water for bodybuilder
Monday, May 12, 2014
Water is essential for athletes, especially in hot and humid. A hard drive in such conditions can easily cause a loss of water up to 2 liters, which will result in a drop of about 10% of the performance. It is at this point that we begin to feel thirsty. Water loss of 3 liters is equivalent to a decline of more consistent performance, about 25%. Naturally, the performance of athletes who do not drink during prolonged and intensive training will be most severely affected.
How the body loses water it?
The elimination of the clearest water is in the urine. A small amount is also eliminated in the stool. Even if you do not sport, it loses almost a daily liter of water through the skin and lungs. Exercise can easily double this loss through perspiration and respiration. It is through the evaporation of sweat that the body dissipates heat that accumulates inside the muscle activity: he can maintain a constant core temperature.
What are the consequences for water loss?
When you do not drink enough water, the body reacts in three ways:
Decrease in plasma volume (blood)
Decrease in interstitial volume (water between cells)
Decrease in intracellular volume (water in cells)
Like muscle contractions require complex reactions between minerals (such as sodium and potassium), decreased volume of water can affect the concentrations of electrolytes, resulting, for example, muscle cramps. In addition, due to the reduction in blood volume, the body is more difficult to remove excess heat and the heart is forced to work harder.
The soft side muscles
You think your big biceps consist entirely of protein dense. In fact, they contain a lot of water. The liquid portion represents approximately 60% of their weight, even if you have arms of 54 cm. Not only gives you the water volume, but it is the essential mechanism of transport of nutrients, metabolites (breakdown products) and internal secretions (hormones, for example) to the tissue recipients. Water regulates body temperature by removing heat to the muscles and conveying to the skin to cool the body through evaporation of sweat.
How do you know if you drink enough water?
A good way to know if you are drinking enough water is to check the color of your urine. Urine pale yellow, almost colorless, can be a good sign, a yellow or brown urine, and a strong-smelling urine indicates that you do not drink enough water. We should all drink at least 2.5 liters of water per day. Even the smallest water deficit can induce fatigue or get sick.
Preparing for training
Athletes often have problems because they dehydrate negligence. A practitioner of bodybuilding needs adequate fluid intake that his kidneys are functioning normally. This should not be a problem for bodybuilders, but the intake is more difficult for runners and runners who must also take into account temperature conditions. Some recommendations:
Drink 2-3 glasses of water two hours before exercise
Drink 2-3 glasses of water 10 to 15 minutes before exercise
Drink regularly during training
Drink 2-3 glasses of water at the end of your workout and 1 hour after training
Sports drinks better than water?
It may be that practitioners of bodybuilding and other athletes per sports drinks to water because they taste better (which means they probably drink more), and they can replenish losses glucose and electrolytes. But do they improve performance? According to numerous studies, water is perfectly adequate for a workout that lasts less than an hour provided with a pre-workout snack rich in potassium and sodium (like a banana and some pretzels). This snack will provide you with potassium, sodium and sugars that the body will need during the effort.
If you exercise vigorously more than one hour per day or in extreme conditions, one begins to lose more electrolyte (mineral) that the body can not afford. Sports drinks then prove to be a good choice in endurance events, they provide the carbohydrates to avoid blood sugar to drop, which creates additional energy and delays fatigue and allows power complete the training. Take a sports drink which contains 6% or less of carbohydrates, so that the absorption is more rapid. Beyond this ratio, the drink will take longer to digest and can cause stomach cramps. Cold liquids are absorbed faster than warm fluids.
Can you replace water with other beverages?
It may be that you are consuming enough water simply because it has no taste. While most of the liquid (as water that contain fruits and vegetables) count in your daily consumption, they also contain components that can slow digestion. Soft drinks tend to fill the stomach and it is theore difficult to drink enough. If you drink coffee, energy drinks or teas that contain caffeine, you take a diuretic that actually leads your body to eliminate more water. Plain water is what works best because it contains no sugar, no caffeine or other compounds that may act on the brain or body. What happens if you drink tea, coffee or an energy drink? You cause excessive stimulation of your nervous system and at the same time, you dehydrate the body because of the powerful diuretic action on the kidneys, which increases the production of urine. It is primarily for this reason that you can drink sodas x cans per day and never thirst.
The crucial role of the amount of water
Wednesday, April 30, 2014
Most people know they should drink plenty of water every day, but how many actually do?
You really if you pay close attention to your water intake maybe youd be surprised how little you actually consume.
What makes the appropriate amount of water so important amazingly?
Well for starters, its the most abundant element in the body. Ranked 2 only to oxygen as essential for life. Can survive your body for weeks without food, but without water you had died within a few days.
% Is made almost 80water of the body is composed of water, the brain is 85% water and lean muscle tissue is 70% water.
Research has shown that being a little dried up can reduce the strength and physical performance significantly. In fact, just a drop in water levels of 3-4% in the body leads to a 10-20% decrease in muscle contractions.
Water will not only increase your strength, but it also plays a big role in the prevention of injuries in the gym. Can be trained very intensely over a long period of time putting more pressure on the joints unwanted and connective tissue, and water helps to combat this tension by lubricating the joints and the formation of protective cushion around them.
Drink Water to Drive Weight Loss Results
Friday, April 25, 2014
(Article first published as Top Tips Can Deliver Weight Loss Results on Technorati.)
You may be surprised to find out that successful weight loss is better achieved by controlling the balance and timing of when you eat, and less about counting calories and working out at the gym. That’s not to say that overeating and developing couch potato characteristics will promote weight loss. It’s important to eat healthy proteins and fats, limit carbohydrates and avoid between meal snacks.
Drinking water right before eating can help you avoid overeating and provide your body with essential hydration to stimulate weight loss. The results of a study published by the American Chemical Association demonstrates that drinking two 8-ounce glasses of water before eating allowed aging participants to lose 44% more weight than those who didn’t follow the regimen. The study authors concluded that the results were due to the stomach filling effect of water that resulted in lower calories eaten at each meal.
One of the most difficult concepts to understand is how sleep can stimulate the release of body fat. Our body remains metabolically active during the overnight hours and needs a constant supply of energy to perform a wide variety of tasks. Anything that interrupts our sleep will slow or halt this critical process and leads to weight gain and disease. The two keys are to sleep in a totally dark room and stop eating at least 3 hours before retiring for the night.
Food choices and meal timing have a major impact on our metabolism and the hormones that are in control of how fat is stored or burned for energy. You’ve made the decision to begin your weight loss journey, and that’s an important first step. The following tips will help you to work in concert with your body to naturally shed excess pounds.
Tip 1: Drink Water Before Meals
In addition, research has shown that drinking water takes the place of other high calorie alternatives such as soft drinks and other sweetened beverages. And there’s another reason that water is so important to weight loss. Our body cells are more than 70% water and this critical fluid provides the primary means of removing toxins. Less water means more toxic buildup and the body responds by creating more fat cells to store our extra calories.
Tip 2: Eat 3 Balanced Meals a Day
Many people make the mistake of restricting calories too much when trying to lose weight. While watching calories is important, restricting calories below your survival threshold will make your best efforts futile. By supplying your body with 3 protein-balanced meals each day you keep your base metabolic rate high so you continue to burn calories evenly throughout the day. Restrict sugar and ined carbs and include a healthy protein option with each meal. And no between meal snacks, as this provides a source of energy between meals that will shut off the fat burning cycle.
Tip 3: Get Enough Sleep
People with the desire to lose weight will need to incorporate an arsenal of tools that will help them to reach their goal. Including water before each meal, making the right food choices and planning to get a restful sleep are important tips that will allow you to reach your permanent weight loss goal.
The Healthy Wonders of Water Water Tips for Efficient Exercise
Friday, April 18, 2014
When trainer Amanda Carlson did a study on college football players preparing for a major NFL scouting event, she found that 98% of them were dehydrated at the beginning of their morning evaluation.
“Your ability to perform athletically can decline with a very small amount of dehydration,” says Carlson, director of performance nutrition for Athletes’ Performance, which trains many of the world’s top athletes. “Just losing 2% of your body weight in fluid can decrease performance by up to 25%.”
Whether you’re an elite athlete or a weekend warrior, drinking water during exercise is essential if you want to get the most out of your workout and feel good while you’re doing it.
The Dangers of Dehydration
“When you’re working out, you’re more likely to be losing water, both through your breath and through sweat,” says Renee Melton, MS, RD, LD, director of nutrition for Sensei, a developer of online and mobile weight loss and nutrition programs. “If you start out dehydrated, you won’t get a good workout. You’ll get dizzy, lethargic, your muscles won’t work as well, you won’t feel as sharp mentally, and you’ll get cramps sooner.”
That’s because water helps your body to exercise efficiently. It lubricates your entire body -- without it, you’re like the Tin Man without his oil. It’s a vital part of the many chemical reactions in the body. “If these reactions slow down then tissues heal slower, muscle recovery is slower and the body is not functioning at 100% efficiency,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville.
The Benefits of Adequate Water
By contrast, a well-hydrated athlete feels stronger and can work out longer and more effectively. “The heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you’re working during exercise,” Nessler says. That means you’re going to have more energy, and the same exercises you struggled with when dehydrated will seem much easier.
But research has found that even experienced athletes don’t do a very good job at estimating their fluid needs. In one study, seasoned runners participating in a 10-mile race drastically underestimated how much sweat they lost and consequently drank too little to stay well hydrated. The runners underestimated their sweat losses by an average of 46% and their fluid intake by an average of 15%, resulting in the runners replacing only 30% of their fluids lost through sweat.
How Much Water Do You Need?
So how much water should you drink before, during, and after a workout? First, make sure you’re well hydrated to begin with. Drink fluids throughout the day before you exercise. Then follow this formula from Melton:
One to two hours before your workout, drink 15 to 20 ounces of water
15 minutes before you begin, drink between 8 and 10 ounces of water
During your workout, drink another 8 ounces every 15 minutes.
You may need to drink more if you’re sweating heavily, especially if you’re exercising outdoors in very hot weather.
Carlson also recommends that you weigh yourself before and after any type of exercise. “For every pound lost, replace it with 16 to 20 ounces of fluid,” she suggests. If you lose weight during the workout, drink a bit more next time.
Many people like to use sports drinks during a workout, but that’s generally not necessary unless you’re working out for an extended period of time. “Most people who are working out for less than an hour at a time can get everything they need with just water,” Melton says.
Can You Drink Too Much Water?
It’s possible to drink too much water, but difficult to do. There is a condition called hyponatremia, usually found in endurance athletes. With hyponatremia, the blood becomes excessively diluted from too much water and sodium levels drop to dangerously low levels. This can lead to nausea, headaches, confusion, fatigue, and in extreme cases, coma and death.
But you’d have to drink gallons of water to suffer hyponatremia -- enough to gain weight over the course of a workout, which is rare.
Just make sure you have a full water bottle handy and drink whenever you feel thirsty. If you weren’t getting enough water during workouts before, you’ll be amazed at how much better you feel.
“Your ability to perform athletically can decline with a very small amount of dehydration,” says Carlson, director of performance nutrition for Athletes’ Performance, which trains many of the world’s top athletes. “Just losing 2% of your body weight in fluid can decrease performance by up to 25%.”
Whether you’re an elite athlete or a weekend warrior, drinking water during exercise is essential if you want to get the most out of your workout and feel good while you’re doing it.
The Dangers of Dehydration
“When you’re working out, you’re more likely to be losing water, both through your breath and through sweat,” says Renee Melton, MS, RD, LD, director of nutrition for Sensei, a developer of online and mobile weight loss and nutrition programs. “If you start out dehydrated, you won’t get a good workout. You’ll get dizzy, lethargic, your muscles won’t work as well, you won’t feel as sharp mentally, and you’ll get cramps sooner.”
That’s because water helps your body to exercise efficiently. It lubricates your entire body -- without it, you’re like the Tin Man without his oil. It’s a vital part of the many chemical reactions in the body. “If these reactions slow down then tissues heal slower, muscle recovery is slower and the body is not functioning at 100% efficiency,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville.
The Benefits of Adequate Water
By contrast, a well-hydrated athlete feels stronger and can work out longer and more effectively. “The heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you’re working during exercise,” Nessler says. That means you’re going to have more energy, and the same exercises you struggled with when dehydrated will seem much easier.
But research has found that even experienced athletes don’t do a very good job at estimating their fluid needs. In one study, seasoned runners participating in a 10-mile race drastically underestimated how much sweat they lost and consequently drank too little to stay well hydrated. The runners underestimated their sweat losses by an average of 46% and their fluid intake by an average of 15%, resulting in the runners replacing only 30% of their fluids lost through sweat.
How Much Water Do You Need?
So how much water should you drink before, during, and after a workout? First, make sure you’re well hydrated to begin with. Drink fluids throughout the day before you exercise. Then follow this formula from Melton:
One to two hours before your workout, drink 15 to 20 ounces of water
15 minutes before you begin, drink between 8 and 10 ounces of water
During your workout, drink another 8 ounces every 15 minutes.
You may need to drink more if you’re sweating heavily, especially if you’re exercising outdoors in very hot weather.
Carlson also recommends that you weigh yourself before and after any type of exercise. “For every pound lost, replace it with 16 to 20 ounces of fluid,” she suggests. If you lose weight during the workout, drink a bit more next time.
Many people like to use sports drinks during a workout, but that’s generally not necessary unless you’re working out for an extended period of time. “Most people who are working out for less than an hour at a time can get everything they need with just water,” Melton says.
Can You Drink Too Much Water?
It’s possible to drink too much water, but difficult to do. There is a condition called hyponatremia, usually found in endurance athletes. With hyponatremia, the blood becomes excessively diluted from too much water and sodium levels drop to dangerously low levels. This can lead to nausea, headaches, confusion, fatigue, and in extreme cases, coma and death.
But you’d have to drink gallons of water to suffer hyponatremia -- enough to gain weight over the course of a workout, which is rare.
Just make sure you have a full water bottle handy and drink whenever you feel thirsty. If you weren’t getting enough water during workouts before, you’ll be amazed at how much better you feel.
I am Not a Water Lily!
Thursday, April 10, 2014
I think that sometimes we think of “losing weight” as “changing me.” I don’t know how those who lose weight easily, accomplish it. I have lost weight in the past but just kept putting it back on -- plus some. We, as a culture, have somehow tied our self image to the bathroom scale and there is no way we can be happy with that. The best place I have found for self image repair is the Bible and the love of Jesus Christ who did the work for me to be able to be re-united with God the Father!!
I noticed that when I finally gave up on trying to lose weight, I stopped gaining weight and stayed the same weight for quite a few years — but I forgot to turn it over to the Lord and picked it up again about a year ago with not much weight loss success, again — so I got depressed about that. Feeling inadequate and like a failure, once again.
God is so good. He recently gave me the experience of walking into a new space (see previous post) — one where I no longer had to work hard to try to make me into something other than what I am. That was a real weight lifted off of me. In the end it does not matter whether I am one of the thin people or one of the heavy people. What matters is knowing the Lord and growing in His grace and in knowledge of Him.
I’ve also begun to realize that the only people who are bothered by my weight are those who are bothered by their own — or think that heavy people are somehow “not right” -- like it is a character flaw. The poor things are always comparing to see who is on top. Because they are unsure of who they are, they look down on fat people which gives them the momentary pleasure of feeling superior but they lose out on the friendship, which they avoid because they do not want to be associated with a fat person. They are so shallow, that is all they see. And sometimes we are the one doing the looking at ourselves and we come to the same erroneous conclusions!! Truth is: a fat man or a thin man can have a godly character. Character is not based on physical size, but on spiritual faith.
A pastor once said something to me during a conversation we had. I had told him that at that time there was a young girl in the church who just really reminded me of me when I was her age. She was always taller than the others and always weighed enough to make her a little puffy. I shared a little, then he said this: God wanted a big girl so He made _________ (inserting her name.) That was a revelation to me.
God made us the way we are. We are not all going to fit the current “pictures” of beauty that the world paints — that is not even possible. Once we get that, and move on to the important stuff, we live a more productive and satisfying life — simply by walking with Him every single day. It is a gentle and quiet spirit that God loves. Are there not some heavy people that you treasure because of their loving character? There is the proof.
We do need to eat healthy food, but there are many definitions of healthy food. After much reading, searching, testing, and paying attention… my definition of healthy food is boiled down to its simplest terms in this combination: meat and raw vegetables. The Lord told me this a hundred times, and now, finally, I am ready to do that without worrying about changing who I am!
A caterpillar cannot make herself into a water lily, she can only become a butterfly, and not by working hard towards the goal. God makes the butterfly out of the caterpillar — all the caterpillar does is obey the Lord’s directions by cocooning itself with Him. Thank God!
If the caterpillar were to focus hard on working towards becoming a water lily she has set herself up for a lifetime of struggle and no results. In her own eyes she would be a failure — even though everyone else sees the butterfly she has become, she will be unhappy because she is not a water lily. If we look to Christ he makes us a new creation:
Ga 6:15-16 For in Christ Jesus neither circumcision availeth any thing, nor uncircumcision, but a new creature. And as many as walk according to this rule, peace be on them, and mercy, and upon the Israel of God.
Love you,
--Marcia
I noticed that when I finally gave up on trying to lose weight, I stopped gaining weight and stayed the same weight for quite a few years — but I forgot to turn it over to the Lord and picked it up again about a year ago with not much weight loss success, again — so I got depressed about that. Feeling inadequate and like a failure, once again.
God is so good. He recently gave me the experience of walking into a new space (see previous post) — one where I no longer had to work hard to try to make me into something other than what I am. That was a real weight lifted off of me. In the end it does not matter whether I am one of the thin people or one of the heavy people. What matters is knowing the Lord and growing in His grace and in knowledge of Him.
I’ve also begun to realize that the only people who are bothered by my weight are those who are bothered by their own — or think that heavy people are somehow “not right” -- like it is a character flaw. The poor things are always comparing to see who is on top. Because they are unsure of who they are, they look down on fat people which gives them the momentary pleasure of feeling superior but they lose out on the friendship, which they avoid because they do not want to be associated with a fat person. They are so shallow, that is all they see. And sometimes we are the one doing the looking at ourselves and we come to the same erroneous conclusions!! Truth is: a fat man or a thin man can have a godly character. Character is not based on physical size, but on spiritual faith.
A pastor once said something to me during a conversation we had. I had told him that at that time there was a young girl in the church who just really reminded me of me when I was her age. She was always taller than the others and always weighed enough to make her a little puffy. I shared a little, then he said this: God wanted a big girl so He made _________ (inserting her name.) That was a revelation to me.
God made us the way we are. We are not all going to fit the current “pictures” of beauty that the world paints — that is not even possible. Once we get that, and move on to the important stuff, we live a more productive and satisfying life — simply by walking with Him every single day. It is a gentle and quiet spirit that God loves. Are there not some heavy people that you treasure because of their loving character? There is the proof.
We do need to eat healthy food, but there are many definitions of healthy food. After much reading, searching, testing, and paying attention… my definition of healthy food is boiled down to its simplest terms in this combination: meat and raw vegetables. The Lord told me this a hundred times, and now, finally, I am ready to do that without worrying about changing who I am!
A caterpillar cannot make herself into a water lily, she can only become a butterfly, and not by working hard towards the goal. God makes the butterfly out of the caterpillar — all the caterpillar does is obey the Lord’s directions by cocooning itself with Him. Thank God!
If the caterpillar were to focus hard on working towards becoming a water lily she has set herself up for a lifetime of struggle and no results. In her own eyes she would be a failure — even though everyone else sees the butterfly she has become, she will be unhappy because she is not a water lily. If we look to Christ he makes us a new creation:
2Co 5:17 Theore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new.
Ga 6:15-16 For in Christ Jesus neither circumcision availeth any thing, nor uncircumcision, but a new creature. And as many as walk according to this rule, peace be on them, and mercy, and upon the Israel of God.
Love you,
--Marcia
Top Myths About Coconut Water
Thursday, April 3, 2014
If you search of the internet for "health benefits of coconut water " you will get a lot of good information... like Low in calories, naturally fat- and cholesterol free, more potassium than four bananas, and super hydrating - these are just a few of the many benefits ascribed to America’s latest health craze: coconut water. It help with a whole host of conditions, from hangovers to cancer and kidney stones.
But is coconut water capable of delivering on all the promises or is it hype? This “miraculous” hydration drink has exploded in popularity in the last few years. You’ve probably seen it at yoga studios, gyms and even at grocery store checkout lines.
Coconut water companies claim that coconut water is the BEST, all natural way to hydrate. Better, in fact than pure water due to it’s high electrolyte content. Truth or myth? Maybe people get carried away with all the benefits of coconut water, so here we bust a few myths and misconceptions....
They say, Coconut water is an ideal post-exercise drink.
Our verdict: Myth.
You may see gym-goers guzzling coconut water on the treadmill because it contains electrolytes, which you lose when you sweat. But for the average light-to-moderate exerciser, "If youre consuming enough fluids and eating healthfully the rest of the day, having coconut water after a workout is not going to significantly benefit you any more than hydrating with water," says nutrition experts.
When you sweat you lose water as well as essential minerals including sodium, potassium, calcium and magnesium. Coconut water does contain some of these, most notably potassium, and research has found sodium-enriched coconut water can work as well as sports drinks for hydration after prolonged intense exercise.
They say "Coconut water contains lauric acid which helps the immune system"
We say its a myth:
Lauric acid is a medium-chain fatty acid found in mothers milk and makes up about 50% of the fatty acids in coconut oil, some people are mistaken by assuming that its in coconut water also? Unfortunately, coconut water contains less than 0.5g of fat per 100g and theore there will only be a trace amount of lauric acid in coconut water, if any, depending on how it was filtered.
You could even call coconut water fat-free, and some of the websites that do call it fat-free also claim it has lauric acid - thats like saying your ice skates have good wheels.
They say "Coconut water is a good source of fibre"
verdict: its a myth
Dietary fibre comes in two forms, soluble and insoluble, neither of which can be found in coconut water. There is some fibre in the jelly-flesh of the green coconuts from which coconut water is extracted, quite a lot of fibre in brown coconut flesh, and heaps of fibre in coconut flour. Coconut water for fibre?....no; coconut water for electrolytes?....YES.
They say "Coconut water has anti-aging properties."
verdict: Myth.
Being well-hydrated does help you look and feel better, says Nolan, but water works just as well for this. And as to the online claim that coconut water "significantly increases plant cell proliferation without increasing the number of undesirable mutations," and that it theore protects your cells—theres been no research to show that this plant-specific action makes any difference in an actual human being.
They say, Coconut water helps prevent stroke and heart attack.
The verdict: Myth
You may have seen coconut water touted as a heart-healthy beverage. The potassium in coconut water helps counteract the blood pressure-boosting effects of sodium, so in theory drinking coconut water could help prevent heart disease. However, says Thayer, "Your bodys not going to differentiate between the potassium from coconut water, the potassium from a banana, or the potassium from a potato." In other words, potassium is good, but coconut water is not a miracle heart disease cure.
Beyond that, the scientific literature does not support the hype that it will help with a laundry list of diseases. “There is a lot of hype about coconut water, yet the research is just not there to support many of the claims and much more research is needed
But is coconut water capable of delivering on all the promises or is it hype? This “miraculous” hydration drink has exploded in popularity in the last few years. You’ve probably seen it at yoga studios, gyms and even at grocery store checkout lines.
Coconut water companies claim that coconut water is the BEST, all natural way to hydrate. Better, in fact than pure water due to it’s high electrolyte content. Truth or myth? Maybe people get carried away with all the benefits of coconut water, so here we bust a few myths and misconceptions....
They say, Coconut water is an ideal post-exercise drink.
Our verdict: Myth.
You may see gym-goers guzzling coconut water on the treadmill because it contains electrolytes, which you lose when you sweat. But for the average light-to-moderate exerciser, "If youre consuming enough fluids and eating healthfully the rest of the day, having coconut water after a workout is not going to significantly benefit you any more than hydrating with water," says nutrition experts.
Coconut water is notably higher in potassium than sports drinks, but is relatively low in sodium, which is necessary during severe dehydration. Studies that have directly compared coconut water (commercial) to plain water for rehydration after exercise have not found significant differences, however.
On the other hand, some scientists have observed that natural coconut water (raw) is sufficient for hydration even compared to sports drinks. Others have suggested adding a small amount of table salt to pure coconut water for adequate rehydration (for recreational athletes, extra sodium is likely unnecessary).
Unflavored coconut water is low in sugar and calories and is not the perfect sports drink. Sports drinks are meant to replace fluids, supply energy, and replace sodium and potassium lost through perspiration.
Unflavored coconut water is low in sugar and calories and is not the perfect sports drink. Sports drinks are meant to replace fluids, supply energy, and replace sodium and potassium lost through perspiration.
They say "Coconut water contains lauric acid which helps the immune system"
We say its a myth:
Lauric acid is a medium-chain fatty acid found in mothers milk and makes up about 50% of the fatty acids in coconut oil, some people are mistaken by assuming that its in coconut water also? Unfortunately, coconut water contains less than 0.5g of fat per 100g and theore there will only be a trace amount of lauric acid in coconut water, if any, depending on how it was filtered.
You could even call coconut water fat-free, and some of the websites that do call it fat-free also claim it has lauric acid - thats like saying your ice skates have good wheels.
They say "Coconut water is a good source of fibre"
verdict: its a myth
Dietary fibre comes in two forms, soluble and insoluble, neither of which can be found in coconut water. There is some fibre in the jelly-flesh of the green coconuts from which coconut water is extracted, quite a lot of fibre in brown coconut flesh, and heaps of fibre in coconut flour. Coconut water for fibre?....no; coconut water for electrolytes?....YES.
They say "Coconut water has anti-aging properties."
verdict: Myth.
Being well-hydrated does help you look and feel better, says Nolan, but water works just as well for this. And as to the online claim that coconut water "significantly increases plant cell proliferation without increasing the number of undesirable mutations," and that it theore protects your cells—theres been no research to show that this plant-specific action makes any difference in an actual human being.
They say, Coconut water helps prevent stroke and heart attack.
The verdict: Myth
You may have seen coconut water touted as a heart-healthy beverage. The potassium in coconut water helps counteract the blood pressure-boosting effects of sodium, so in theory drinking coconut water could help prevent heart disease. However, says Thayer, "Your bodys not going to differentiate between the potassium from coconut water, the potassium from a banana, or the potassium from a potato." In other words, potassium is good, but coconut water is not a miracle heart disease cure.
They say, Coconut water is healthier than fruit juice.
We say its a Fact.
If youre looking for a drink with some flavor but want to save on calories, coconut water can be a better choice than juice, says Thayer; fruit juice often has double the calories of coconut water. Thayer adds that coconut water has more potassium than many types of fruit juice. Just be sure to opt for unflavored coconut water—once you add sugar, the calories start mounting.
We say its a Fact.
If youre looking for a drink with some flavor but want to save on calories, coconut water can be a better choice than juice, says Thayer; fruit juice often has double the calories of coconut water. Thayer adds that coconut water has more potassium than many types of fruit juice. Just be sure to opt for unflavored coconut water—once you add sugar, the calories start mounting.
They say “Coconut water is high in sugar”
Myth
This misconception comes from fruit juices in general, as many naturally squeezed fruit juices contain 10g-15g per 100g of sugar and weight-management can be hampered by drinking too much fruit juice, due to the high amounts of sugar naturally present in orange, pineapple, apple, pomegranate and other juices. Pure organic coconut water in its natural form contains just 4g to 5.5g of sugar per 100g, most of which is glucose not fructose.
Myth
This misconception comes from fruit juices in general, as many naturally squeezed fruit juices contain 10g-15g per 100g of sugar and weight-management can be hampered by drinking too much fruit juice, due to the high amounts of sugar naturally present in orange, pineapple, apple, pomegranate and other juices. Pure organic coconut water in its natural form contains just 4g to 5.5g of sugar per 100g, most of which is glucose not fructose.
Coconut water is fine for recreational athletes -- but so are plain water or sports drinks. In general, most adults don’t exercise strenuously enough to need sports drinks or coconut water because good, old-fashioned water works just fine.
There are some health benefits to consuming coconut water. It’s an all-natural way to hydrate, reduce sodium, and add potassium to diets. Most Americans don’t get enough potassium in their diets because they don’t eat enough fruits, vegetables, or dairy, so coconut water can help fill in the nutritional gaps.
If you enjoy the taste and your budget allows it, coconut water is a nutritious and relatively low-calorie way to add potassium to your diet and keep you well-hydrated.
If you enjoy the taste and your budget allows it, coconut water is a nutritious and relatively low-calorie way to add potassium to your diet and keep you well-hydrated.
In conclusion, coconut water could well be a valuable and hydrating addition to your lifestyle and diet, especially if youre active and on-the-go, but with all the hype around its always worthwhile researching the facts before choosing which one to spend your $s on.
Does coconut water help in diabetes
Monday, March 24, 2014
This post is dedicated to one of my friend +Ben Erl , he asked me how coconut water can benefit in diabetes?
Diabetes mellitus is a chronic disease caused by the inability of the pancreas to produce insulin or to use the insulin produced in the proper way. Diabetes is the 7th leading cause of death among Americans; over 15 million Americans suffer from one form or another of this disease.
The coconut “water”, inside the nut, is sterile, and safer to drink than the often microbially-infested surface waters. The mineral profile of the coconut water (not coconut “milk”, which is made with pulp) is almost exactly the mineral electrolyte profile your cells need for health — potassium, calcium, sodium, phosphorus, iron, zinc, manganese, copper along with vital amino acids. Although “fatty”, coconuts contain no cholesterol.
Coconut water, that delightful clear liquid extracted from green coconuts extremely healthy. Fresh coconuts are an alkaline pH food, and so they can help combat the modern acid-producing life-style which eats away at your circulatory system and organs. Coconuts are also a high-fiber, low-glycemic food and they have a low carb profile along with their protein. Every ounce of shredded coconut contains about 5 grams of fiber. Your quota of fiber should aim to be around 30 - 35 grams, daily.
It has a lot of nutritional properties that can help in the treatment of various ailments. Among these nutritional benefits of coconut water, is the control of diabetes. Yes, coconut water is good for diabetics because it is rich in a lot of nutrients that are required by diabetics to keep their sugar levels in control. Let us discuss it here, how coconut water is good for diabetics.
Improves your blood circulation
Due to improper blood circulation in their body diabetic persons generally experience some discomforting symptoms like numbness in their feet, kidney failure and even loss of vision. Consumption of coconut water, has the ability to improve the blood circulation within the body. It helps to widen the blood vessels (which get constricted due to the formation of plaque within them), and thus helps the blood to flow smoothly through them. This, in turn, gives relief from some of the symptoms and helps to fight against atherosclerosis.
Helps Controlling your weight
Drinking coconut water has the ability to satiate your hunger, and prevent you from eating in excess. Not just that, it has tremendous nutritional values of minerals, salts, good fats and absolutely no cholesterol. One important thing that diabetics are always required to keep a watch on, apart from their sugar intake, is their weight. Plus, its extremely palatable. So you can relish the goodness of a glass of coconut water as a midday snack when your stomach grumbles in hunger.
Improves Metabolism
Coconut water can be included in diabetics diet plan as it has some properties that enable a faster metabolic rate in your body. When your metabolic rate increases, your body is digesting and burning the sugars fast. As a consequence, the insulin in the blood is also getting burned faster. This means you have more energy in your body. So, coconut water
is a favorable inclusion that diabetics can make in their diet, at least twice a week.
It is Low in Carbs and high in fibre
Coconut water is the perfect example of a food item that qualifies as a low carb and high fiber one, especially for diabetics. You can enjoy a glass full of coconut water and also indulge yourself in the super soft and delicious flesh of a young coconut.
Provides vital nutrients
Coconut water, in addition to the above-mentioned uses, also contains minerals, anti-oxidants, omega-3 fatty acids, etc. all of which are necessary for diabetics to control their sugar level and also their weight. When you drink coconut water, and your metabolism rate increases (as mentioned above), your blood also begins to carry oxygen more efficiently. When your blood has enough oxygen, you have more energy and you can carry out your daily activities with ease.
Naturally anti viral
Coconut is a potent anti-viral food and it is proving to be helpful in combating yeast-infections and the Epstein-Barr like virus which is associated with Chronic Fatigue Syndrome, too. Lauric acid and caprylic acid are the most effective, active anti-virals.
Those were some of the major advantages that the consumption of coconut water by diabetics can lead to. It is a delicious cold beverage that you can enjoy at any time of the day. However, remember that anything taken in excess can cause problems later on. So, even if you know that coconut water is good for diabetics, drink it in moderation, and after the consultation of your doctor to reap its many benefits.
Diabetes mellitus is a chronic disease caused by the inability of the pancreas to produce insulin or to use the insulin produced in the proper way. Diabetes is the 7th leading cause of death among Americans; over 15 million Americans suffer from one form or another of this disease.
 |
| Coconut water |
The coconut “water”, inside the nut, is sterile, and safer to drink than the often microbially-infested surface waters. The mineral profile of the coconut water (not coconut “milk”, which is made with pulp) is almost exactly the mineral electrolyte profile your cells need for health — potassium, calcium, sodium, phosphorus, iron, zinc, manganese, copper along with vital amino acids. Although “fatty”, coconuts contain no cholesterol.
Coconut water, that delightful clear liquid extracted from green coconuts extremely healthy. Fresh coconuts are an alkaline pH food, and so they can help combat the modern acid-producing life-style which eats away at your circulatory system and organs. Coconuts are also a high-fiber, low-glycemic food and they have a low carb profile along with their protein. Every ounce of shredded coconut contains about 5 grams of fiber. Your quota of fiber should aim to be around 30 - 35 grams, daily.
It has a lot of nutritional properties that can help in the treatment of various ailments. Among these nutritional benefits of coconut water, is the control of diabetes. Yes, coconut water is good for diabetics because it is rich in a lot of nutrients that are required by diabetics to keep their sugar levels in control. Let us discuss it here, how coconut water is good for diabetics.
Improves your blood circulation
Due to improper blood circulation in their body diabetic persons generally experience some discomforting symptoms like numbness in their feet, kidney failure and even loss of vision. Consumption of coconut water, has the ability to improve the blood circulation within the body. It helps to widen the blood vessels (which get constricted due to the formation of plaque within them), and thus helps the blood to flow smoothly through them. This, in turn, gives relief from some of the symptoms and helps to fight against atherosclerosis.
Helps Controlling your weight
Drinking coconut water has the ability to satiate your hunger, and prevent you from eating in excess. Not just that, it has tremendous nutritional values of minerals, salts, good fats and absolutely no cholesterol. One important thing that diabetics are always required to keep a watch on, apart from their sugar intake, is their weight. Plus, its extremely palatable. So you can relish the goodness of a glass of coconut water as a midday snack when your stomach grumbles in hunger.
Improves Metabolism
Coconut water can be included in diabetics diet plan as it has some properties that enable a faster metabolic rate in your body. When your metabolic rate increases, your body is digesting and burning the sugars fast. As a consequence, the insulin in the blood is also getting burned faster. This means you have more energy in your body. So, coconut water
is a favorable inclusion that diabetics can make in their diet, at least twice a week.
It is Low in Carbs and high in fibre
Coconut water is the perfect example of a food item that qualifies as a low carb and high fiber one, especially for diabetics. You can enjoy a glass full of coconut water and also indulge yourself in the super soft and delicious flesh of a young coconut.
Provides vital nutrients
Coconut water, in addition to the above-mentioned uses, also contains minerals, anti-oxidants, omega-3 fatty acids, etc. all of which are necessary for diabetics to control their sugar level and also their weight. When you drink coconut water, and your metabolism rate increases (as mentioned above), your blood also begins to carry oxygen more efficiently. When your blood has enough oxygen, you have more energy and you can carry out your daily activities with ease.
Naturally anti viral
Coconut is a potent anti-viral food and it is proving to be helpful in combating yeast-infections and the Epstein-Barr like virus which is associated with Chronic Fatigue Syndrome, too. Lauric acid and caprylic acid are the most effective, active anti-virals.
Those were some of the major advantages that the consumption of coconut water by diabetics can lead to. It is a delicious cold beverage that you can enjoy at any time of the day. However, remember that anything taken in excess can cause problems later on. So, even if you know that coconut water is good for diabetics, drink it in moderation, and after the consultation of your doctor to reap its many benefits.
15 Signs bodies of water shortage
Saturday, February 1, 2014
15 Signs bodies of water shortage - Be caul when the body is deprived of water, as many emerging diseases. Sign the body is less able to know if the water in your mouth while eating dry food and urine color is not white and often feel constipated. Especially when the weather is hot, you are at the recommended drink plenty of water. Quoted from Boldsky.com, see 15 marks the body lacks a lot of water.
1. Thirsty
People drink an average of thirst, but before the body really thirsty you shall drink water.
2. Dry mouth
If your mouth feels dry, then it is a sure sign that you need to drink more water.
3. Dark urine color
Color of urine is pale yellow or clear showing you have sufficient water intake. Dark color or strong odor is a sign that you need to drink more water.
4. Tears dry
You cry, but the tears coming out very little until your eyes feel pain, its a sign that you are dehydrated and need to drink more water.
5. Fatigue
Since water is a source of energy, feeling tired is a sure sign you need to drink more water.
6. Hungry
Hunger does not mean you need food. It could be that the body gives the signal to drink more water.
7. Dry skin
Skin is an organ that needs a lot of water to avoid dehydration. Dry or scaly skin is a sign of a lack of drinking water.
8. Lack of sweat
Sweat is mostly composed of water. So when the body is dehydrated, it also stops producing sweat.
9. Dizziness
Dehydration can cause us to feel dizzy or faint. If the headaches do not limit your water consumption.
10. Muscle spasms
An electrolyte imbalance that can lead to ongoing muscle cramps or spasms.
11. Heart palpitations
If there is decreased blood flow and changes in electrolyte concentration due to dehydration, heart will be pounding than usual.
12. Skin is not elastic
Skin elasticity is reduced by dehydration. If the skin is slowly returning to normal after being pinched, it is a sign you need to drink more water.
13. Constipation
Lack of water causes the digestive tract to the dirt became dry and hard. So that makes you constipated.
14. Body feel the heat
Water has the function of regulating body temperature. When the body begins to heat, it will sweat. Conversely, if not sweating, your body will feel the heat.
15. Migraine
When the body is dehydrated, it causes migraines. Headaches are a sign that you need to drink more water.
To avoid your body from dehydration, drink water immediately if you experience the above symptoms. If no health problems will befall you. Drinking water does not have to wait for the body showed signs of thirst.
1. Thirsty
People drink an average of thirst, but before the body really thirsty you shall drink water.
2. Dry mouth
If your mouth feels dry, then it is a sure sign that you need to drink more water.
3. Dark urine color
Color of urine is pale yellow or clear showing you have sufficient water intake. Dark color or strong odor is a sign that you need to drink more water.
4. Tears dry
You cry, but the tears coming out very little until your eyes feel pain, its a sign that you are dehydrated and need to drink more water.
5. Fatigue
Since water is a source of energy, feeling tired is a sure sign you need to drink more water.
6. Hungry
Hunger does not mean you need food. It could be that the body gives the signal to drink more water.
7. Dry skin
Skin is an organ that needs a lot of water to avoid dehydration. Dry or scaly skin is a sign of a lack of drinking water.
8. Lack of sweat
Sweat is mostly composed of water. So when the body is dehydrated, it also stops producing sweat.
9. Dizziness
Dehydration can cause us to feel dizzy or faint. If the headaches do not limit your water consumption.
10. Muscle spasms
An electrolyte imbalance that can lead to ongoing muscle cramps or spasms.
11. Heart palpitations
If there is decreased blood flow and changes in electrolyte concentration due to dehydration, heart will be pounding than usual.
12. Skin is not elastic
Skin elasticity is reduced by dehydration. If the skin is slowly returning to normal after being pinched, it is a sign you need to drink more water.
13. Constipation
Lack of water causes the digestive tract to the dirt became dry and hard. So that makes you constipated.
14. Body feel the heat
Water has the function of regulating body temperature. When the body begins to heat, it will sweat. Conversely, if not sweating, your body will feel the heat.
15. Migraine
When the body is dehydrated, it causes migraines. Headaches are a sign that you need to drink more water.
To avoid your body from dehydration, drink water immediately if you experience the above symptoms. If no health problems will befall you. Drinking water does not have to wait for the body showed signs of thirst.
Compared to fiber water is more potent prevent constipation
Saturday, January 25, 2014
Everyone would already know that fiber needs is the best way to prevent constipation and keep the bowel movements remained smooth every day. However, a recent study showed that eating large amounts of water more potent than fiber to prevent constipation.
Results of this study emphasize the importance of water for health eating. But that does not mean a person should eat less fiber or other healthy lifestyle, said lead researcher Alayne Markland, of the Department of Veterans Affairs Medical Center in Birmingham, Alabama.
"I think that diet, fiber rich foods, and exercise, along with adequate fluid intake is still recommended," said Markland Reuters Health.
Based on data from the researchers, about 14 percent of the worlds population suffer from constipation. Even so, the definition of constipation for each different experts. Constipation is often seen as a lack of bowel movements, less than three times a week. However, some researchers have found that this could be caused by the movement of the intestines and digestive tract slow. Other researchers argue that constipation is characterized by hard bowel movements experienced continuous.
Markland and her colleagues then analyzed the responses of 8,000 men and women who participated in the National Health and Nutrition Examination Survey in 2006 and 2008.
Based on the consistency of bowel movements, exercise, and eating habits, researchers found that more constipation problems experienced by women and men who are less educated. This disease does not get worse with age.
Interestingly, researchers found that regular exercise and eating fibrous foods is not related to the likelihood that a person is constipated. Constipation is precisely related to the amount of fluid consumed by someone. Approximately three percent of men and eight percent of women who consume more fluid experience constipation. While about eight percent of men and 13 percent of women who drank less constipated.
Previous research suggests that drinking water can indeed prevent constipation. However, this only applies to people who are dehydrated. When the body is sufficiently hydrated, consume more water will only make people urinate more.
Markland believes that more research is needed to determine more clearly the effect of fiber on the prevention of constipation, which is not shown in this study. In the meantime, the recommendation remains the same to fight constipation, which eat fibrous foods, exercise, and lots of drinking.
Results of this study emphasize the importance of water for health eating. But that does not mean a person should eat less fiber or other healthy lifestyle, said lead researcher Alayne Markland, of the Department of Veterans Affairs Medical Center in Birmingham, Alabama.
"I think that diet, fiber rich foods, and exercise, along with adequate fluid intake is still recommended," said Markland Reuters Health.
Based on data from the researchers, about 14 percent of the worlds population suffer from constipation. Even so, the definition of constipation for each different experts. Constipation is often seen as a lack of bowel movements, less than three times a week. However, some researchers have found that this could be caused by the movement of the intestines and digestive tract slow. Other researchers argue that constipation is characterized by hard bowel movements experienced continuous.
Markland and her colleagues then analyzed the responses of 8,000 men and women who participated in the National Health and Nutrition Examination Survey in 2006 and 2008.
Based on the consistency of bowel movements, exercise, and eating habits, researchers found that more constipation problems experienced by women and men who are less educated. This disease does not get worse with age.
Interestingly, researchers found that regular exercise and eating fibrous foods is not related to the likelihood that a person is constipated. Constipation is precisely related to the amount of fluid consumed by someone. Approximately three percent of men and eight percent of women who consume more fluid experience constipation. While about eight percent of men and 13 percent of women who drank less constipated.
Previous research suggests that drinking water can indeed prevent constipation. However, this only applies to people who are dehydrated. When the body is sufficiently hydrated, consume more water will only make people urinate more.
Markland believes that more research is needed to determine more clearly the effect of fiber on the prevention of constipation, which is not shown in this study. In the meantime, the recommendation remains the same to fight constipation, which eat fibrous foods, exercise, and lots of drinking.
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