We need to refresh and replenish

I drink a lot of water—it’s my favorite drink. But every now and then, I need a boost—something that will enhance my water habit as well as keep me refreshed and replenished.

A few years ago, I found this great product. It’s packaged so conveniently that I can always take with me. I use it for workouts and I will even add it to my water in restaurants.

The reason why I like Sustain® Sport is because it packs four electrolytes into each serving to give me what I need the most: proprietary complex of calcium, magnesium, sodium, and potassium. That’s twice as many as Gatorade® Thirst Quencher Original Orange!  

I’ve found using this regularly on workouts, walks, or on hot summer days when I want a flavored drink. It helps to rehydrate and convert carbs into energy for school, work, activities, or sports. I’ve also noticed my walks and workouts last longer without fatigue and muscle cramps.

Even though it comes in five flavors, my favorite is the Ruby Red Grapefruit!

Children’s nutrition and health

Today’s children, for the most part, do not eat well — they are overfed and undernourished. They commonly choose foods that are high in fats, sugars, and salt that have little, real nutritional value. The top choices among kids are hot dogs, chicken nuggets, French fries, pancakes, pizza, cookies and ice cream. It doesn’t sound like an optimal menu for growing children and it’s not conducive to good health.

This creates a domino effect that results in 97% of children suffering from some form of malnutrition. One out of every three children ages 2 to 19 is obese or overweight. That’s triple the rate of just a generation ago! Believe it or not many in this age group suffer from high blood pressure. Plus, diabetes in this group has increased by 21% in the last 10 years because of poor nutrition and 75% of these children do not get 60 minutes of exercise each day. The result? Childhood obesity health costs are $14 billion a year.

The article below will further explain some guidelines and strategies for ensuring that your child is well-fed and healthy. Supplementation can replace some of the vitamins and minerals missing in your children’s and grandchildren’s diets. Make sure to choose supplements that are safe and effective.

www.precisionnutrition.com/all-about-nutrition-for-kids

Today is National Eat Your Vegetables.

Today is National Eat Your Vegetables. June is National Fresh Fruit and Vegetables Month, and National Eat Your Vegetables Day reminds everyone that vegetables are an essential part of a healthy lifestyle.

As part of the main meal or as a snack, vegetables can be enjoyed in a variety of ways.  Each vegetable has its own nutritional content though generally, they contain a little protein or fat and varying proportions of vitamins such as Vitamin A, Vitamin K and Vitamin B6, provitamins, dietary minerals and carbohydrates. They also contain a variety of other phytochemicals, some of which have antioxidant, antibacterial, antifungal, antiviral and anticarcinogenic properties. Many vegetables also contain fiber which is important for gastrointestinal function. Another benefit is the essential nutrients that vegetables contain that are necessary for healthy hair and skin.

When eating a diet consisting of the recommended amounts of fruits and vegetables, it may help lower the risk of heart diseases and type 2 diabetes.  These diets may also help to decrease bone loss and protect against some cancers. The potassium provided may help prevent the formation of kidney stones.

It is recommended by the USDA Dietary Guidelines for Americans, to consume 3 to 5 servings of vegetables per day.  This recommendation may vary, however, depending on age and gender. For most vegetables, one serving is equivalent of 1/2 to 1 cup and can be eaten either raw or cooked. Make sure you consume your recommended daily allowance of vegetables.

It’s National Smile Power Day

From the good morning greeting and the first “How may I help you?”, National Smile Power Day urges everyone to share the power of a smile.

No matter where you are employed, job seeking, retired or looking for new horizons starting the day with a smile is certainly more empowering than a pout or grump.  Besides, starting with a smile, is so much easier; because, when you smile at someone, you are telling them that they are valued. Smiles are morale boosters and confidence builders.

Research has proven that smiling really does increase attractiveness and likability between humans.  Smiling creates a greater trust and increased interpersonal cooperation. Smiling at someone can help them to relax and relieve their stress while at the same time, it will make you feel right.  Smiling (even if you do not feel like it) will lift your mood and can make you a happier person. So challenge yourself to smile more often today. Use a smile to disarm a tense situation, or simply smile during your daily tasks.

Walking as a workout

It’s good to speed up during everyday activities like grocery shopping or taking your dog out, but you should also incorporate power walking into your official training plan. That’s because walking makes a routine full of HIIT, sprints, and other demanding sessions more well-rounded and, unfortunately, athletes don’t do it enough. That’s important: working your heart rate at varying intensities on different days is crucial for improving performance, avoiding plateaus, and dodging injury for all athletes.

A new study shows that metabolically, moving at a cadence of 100 steps per minute (or 3 mph) counts as moderate intensity training. Raise your pace to 130 steps per minute (about 4 mph), and researchers say you’re likely logging a vigorous workout.

Try to swap one or two steady-state runs or active recovery workouts per week with a power walk of 30 to 60 minutes each—aim for up to 4 mph on the treadmill or a heart rate between 130 and 150 if walking outside.