CrossFit Auckland | Forging Elite Fitness, Established 2008

Hydration: Drink water, have less joint pain

Feb

24

2014

drinking-water-hydration

You need water to regulate body temperature and to provide the means for nutrients to travel to your organs and tissues. Water also helps transport oxygen to your cells, removes waste and protects your joints and organs.

Dehydration occurs when you lose more water than you take in. You lose water through urination, respiration, by sweating, and you lose more water when you’re active than when you’re sedentary.  If you’re interested to find out just how much fluids you’ve lost during exercise, stand on the scales when you arrive at the club, and again before you leave (before you have your post workout snack or shake) – this weight loss allows you to estimate your sweat loss; your fluid intake needs to replenish those losses above and beyond your normal intake.

One very important reason that people don’t generally think of when we talk about staying hydrated is joint pain, maintaining healthy connective tissues or how this may affect your performance.

Drink water, have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine works to reduce joint pain, by aiding in cartilage’s absorption of water.

Click through for 9 more Life Changing Reasons to Drink More Water

The Earth’s surface is 70 percent water. Your body is about 67 percent water. And like the oceans, the salinity of your blood and lymph is approximately the same as sea water.

The average human body contains 38 to 50 litres of water. Your blood is 83 percent water, muscles, brain, and heart 75 percent water, lungs 86 percent. kidneys 83 percent, eyes 95 percent, and bones just 22 percent.

If your body’s water content drops by as little as 2 percent, you will feel fatigued. If it drops by 10 percent, you will experience significant health problems, such as arthritis and back pain.

So how much should you drink?

Because it’s hard to estimate the daily fluid requirements of an individual we recommend drinking a minimum of 2-litres of water a day to 3.5-litres if you exercise.

Your personal need for fluids depends on:

  • Age
  • Exercise
  • Body size
  • Level of sweat
  • Medical conditions or Medication
  • Environment and Climate

The foods we eat also contain water, so our entire fluid intake is not obtained by drinking. Non starchy veggies and fresh fruit contain 90-95% water, meat and fish around 65%.

At room temperature, the weight of water is roughly the same as its volume ie 1000grams or 1kg is about 1litre of water. By estimation 300grams of leafy vegetables, cucumbers, tomatoes, zucchini and capsicum contains about 270mil of water (95%) and 250grams of lean steak about 162mil (65%), accompanied by a serve of kumara or a small serve of fruit – your evening meal may contain equivalent to a 500-600ml bottle of water.

Best tips for making sure you consume enough water each day; carry a water bottle with you always, drink in the car, keep one on your desk and next to the bed. Drink water during exercise. Refill.

Always take a post workout meal and/or drink.

Weigh yourself pre and post workout a few times to get a gauge on your average sweat loss.

Eat real, fresh unprocessed foods.

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3 Ingredient Paleo Breakfast

Feb

21

2014

Auraliza's Favourite Paleo Breakfast.

Auraliza’s Favourite Paleo Breakfast.

Ingredients:
1 banana
1 egg
cinnamon

Instructions:
Peel and mash the banana, in a separate bowl whisk the egg and cinnamon till combined. Add the egg to the mashed banana and mix well. Oil up your skillet/pan (I used olive oil) and then pour the paleo pancakes mix in to the pan. Cook like you would with normal pancakes! 
Top off with your favourite fruit and/or almond butter.

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Supplement Wisely

Feb

19

2014

Supplement Wisely for optimal health

Supplement wisely for optimal health

A dietary supplement is any product that is intended to supplement the diet and that contains at least one of these ingredients: vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, organ tissues, glandulars, metabolites, or a combination of these ingredients. If you choose to take a dietary supplement, read the supplement label carefully. The label will show how much of a specific vitamin, mineral, botanical, or other is in each dietary supplement. The Food and Drug Administration (FDA) and its Center for Food Safety and Applied Nutrition developed regulations for manufacturers in order to help consumers make informed choices when choosing dietary supplements. Manufacturers are responsible for ensuring that their supplements’ facts label and ingredient list are accurate, that the dietary ingredients are safe, and that the content matches the amount declared on the label.

Members regularly ask about supplementation to optimise their health and fitness, and why it is we don’t get these nutrients from our food, particularly if we are eating whole fresh foods based on Paleo prescription. Julianne Taylor suggested this article from The Healthy Skeptic blog. In this article they talk about when to supplement and how to do it wisely.

Supplementation is a huge scientific area and this article points out the intricate interrelatedness between constituents. The combination of these factors and our unique personal variables makes supplementation and nutrition extremely individual. For members convenience we do stock a selection of essentials from the Go Healthy Vitamin & Mineral range and MusclePharm - FDA approved supplements.

We personally take a high quality comprehensive dietary supplement (which covers those mentioned in above article) as well as a high quality Omega 3 concentrate, Vitamin D and  a Probiotic.  I also take glucosamine and chondroitin to aid my knee health and mild arthritis in my hips.  The probiotic is recommended to supplement beneficial gut bacteria – this is a whole other scientific conversation in itself.  If you are interested to know more about the importance of gut flora in the digestion of food and development of our immune system - knock yourself out and visit Mark’s Daily Apple, although I seriously recommend you prepare yourself for a lengthy session if you do!  We also take magnesium and zinc to aid muscle and nervous system recovery and restful sleep. Zinc, magnesium and vitamin B6 when combined before bed will encourage anabolism – positive growth and repair by increasing natural testosterone levels in men and women.

Enjoy the read, and as always – please share to blog comments if you have any great recipes you’ve tried this week, or shopping venues to suggest to other members for high quality foods.

 

Here’s some additional information about what must be on a dietary supplement label:

A descriptive name of the product stating that it is a supplement. The name and address of the manufacturer, packer, or distributor. A list of each ingredient contained in the product, listed in the order of predominance by common name or proprietary blend. Ingredients not listed on the facts panel must appear in the other ingredient statement beneath the panel. The net contents of the product. The manufacturer’s suggested serving size. There are no rules that limit a serving size or the amount of a nutrient in any form of dietary supplements. Information on nutrients when they are present in significant levels, such as vitamins A and C, calcium, iron, and sodium, and the percentage Daily Value (% DV) where a reference has been established–this is similar to the nutrients listed in the Nutrition Facts panel on food labels. The Daily Value is essentially the same as the DRI (RDA or AI). All other dietary ingredients present in the product, including botanicals and amino acids–those for which no Daily Value has been established.

Botanicals Common in High-Potency Supplements:

Common herbal supplements are sometimes found in the formulation of high-potency or a health-benefit specific multivitamin and mineral supplement. Some herbs are used as specifics and are taken for brief periods or only when symptoms are present. Some herbs are used as tonics and are taken long term, sometimes with short breaks in between. For more information on using herbs and their health benefits, read about them from a reliable source and then discuss them with your health practitioner.

Become informed!

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