According to the CDC, the average American consumes 3,300 milligrams of sodium a day- daily requirement is 1,500mg a day. One reason for this is sodiu hides in many foods that are prepared. These foods account for more that 40 percent of the foods we eat in our diets. Eat more fresh foods and check the labels.
According to the Clinical Journal of Sports Medicine when athletes drank a slushy prior to running the the heat, they lasted 23 percent longer than drinking cold water.
British scientists found that using your senses to imagine a positive workout will give you the right mental images that can help you get to the gym and get a better workout.
THE ULTIMATE POST-WORKOUT ROUTINE
Shake, shower, and… rubdown? Researchers in Canada recommend 10 minutes of massage after exercise to help alleviate soreness and may speed up recovery. How’s it work? Exercise causes proteins called NFkB chemicals to migrate into muscle cells. This triggers the release of inflammatory proteins into your exercised muscles, causing soreness and prolonging recovery. Massage hinders NFkB chemicals from reaching the muscle cells, stopping soreness before it starts and potentially speeding up recovery.
DID YOU KNOW
A higher I.Q. equals more dreams: The smarter you are, the more you dream. A high I.Q. can also fight mental illness. Some people even believe they are smarter in their dreams than when they are awake.
SQUAT FOR SPEED
Researchers in England report that lower-body exercises can help you sprint faster. In an 8-week study, men did up to 4 sets each of four leg exercises two times a week. The results: They improved their sprint times by 8 percent and their squat strength by 18 percent. The reason: Ground based leg exercises improves the force your legs can produce on the ground, which results in better acceleration.
A study in the Journal of Strength and Conditioning Research says if you’re not getting stronger, your metabolism may not be running as high as it could be. Two groups of rats were placed on a 3-day-a-week strength training program, but only one group was given progressively heavier weights. After 8 weeks, the rats with heavier weights had a greater spike in metabolic function.
GOOD NEWS FOR COFFEE DRINKERS
Multiple studies show that the antioxidants, caffeine, caffeic acid, and chlorogenic acid contained in coffee can protect against diabetes, cancer, Parkinson’s disease, gallstones, cirrhosis and liver cancer. Results improved up to 4 cups per day. The kicker is, sugar, syrups, and heavy creamers negate the positive effects. To improve health, consider drinking coffee black (preferably organic), or sweeten with stevia or cinnamon and minimal cream.
NO MAGIC PILL
Just as extensive exercise cannot compensate for an unhealthy diet during weight loss, supplements and herbs cannot compensate for lack of adequate rest! Many people search for the magic pill (supplement, herb, exercise or meditation) that will fix all of their ills, when oftentimes the greatest overlooked magic bullet is rest! If your attempts to feel better are falling short, consider adding naps, rest times, or more sleep to allow time for the body to rebuild and rejuvenate.
MORE ON SPLENDA
Don’t be fooled by the new marketing strategy of Splenda Essentials. Splenda is chemically chlorinated sugar (similar to DDT), designed to make your body ignore the sugar part, although weight gain is a common side effect. The vitamin doses in the product are very small, and do not compensate for the damage the chlorine does in the body. A Duke study has shown that Splenda damages healthy gut flora, changes the p.H. of fecal material, and alters nutrient absorption after just 12 weeks. To maximize health, skip the artificial sweeteners and use real sugar, honey, xylitol, or stevia instead.
SPICE UP YOUR LIFE
Adding spices like ginger, cinnamon, garlic, or even salsa may be a great way to add zesty flavor to foods when trying to limit fats or carbs! Experiment with each one to determine your favorite.
CHEW ON THIS!
Xylitol is safe for sugar replacement in small doses. In addition to tasting sweet, it has the added benefit of being protective of teeth, since it is slippery and prevents bacteria from growing in the mouth, and throat. Many European toothpaste brands include it instead of fluoride, and it is dentist recommended. Consider using xylitol in small doses when sugar replacement is needed.
DID YOU KNOW
Vomeronasal organ: There are tiny (and useless) chemoreceptors lining the inside of the nose.
SLEEP, SLEEP, SLEEP
A study from Yale University reveals one more reason why it is so important to get at least 8 hours of sleep per night, preferably starting before midnight. It appears that disruption in the circadian clock, or mechanism that regulates the 24 hour cycle of sleep and metabolism, can have harmful effects on the immune system, leading to decreased ability to fight off bacteria and viruses. To maximize health and vitality, get your sleep regularly and try not to “push the clock.”
*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.