Ryan “Baby Face” Benoit got his start at Legacy Fighting Alliance (LFA) 2009-2013 and has been fighting in the Ultimate Fighting Championship (UFC) since 2013. His next big fight is coming up on Saturday, September 8th 2018 at American Airlines Center for UFC 228 against 32 year old, Roberto Sanchez. Ryan has been an EarthWater Ambassador for 2 years and has used FulHum to help him stay hydrated throughout his rigorous training regimes and to help him recover afterwards.
“Baby Face” was kind enough to take time between his workouts for a phone interview with EarthWater HQ to answer some questions for us to share with you!
Tell us about your upcoming fight?
It’s September 8th at Dallas American Airlines Center against Roberto Sanchez. He’s based out of Houston and comes mostly from a jiu-jitsu background which means he’s not a prominent striker, he’s mostly a strangler and takes people down to go for submissions.
How has training been going for you?
It’s been brutal. I’ve been out here in New York for a couple weeks now, but it feels like it’s been a month. It’s been going absolutely great though, because I’m fighting a jiu-jitsu guy who is a talented grappler so I decided to go up to New York to train with the best guys on the planet. The team I’m working with up here consist of literally the #1, #2, #3 ranked in the world. This gym is mostly known as the most dominant jiu-jitsu gym on the planet. In fact, there was a feature on Joe Rogan’s podcast recently where he was asked “who do you think is the best grappler on the planet?” and Joe said “It’s gotta be one of John Danaher’s guys, Garry Tonon or Gordon Ryan”. They call his John’s team the Danaher Death Squad who have been absolutely destroying the competition lately and that’s the team I came to train with and Gary Tonon is the guy that is cornering me and who I’m living with while I’m up here in New York.
Is there anything new that you have incorporated into your usual schedule?
Yeah, like 3 extra training sessions in a day! Usually, I only do 1-2 hard work outs when I’m home, but here I’ve been doing 3-4. Not every session is brutally intense, but I’ll do 2 tough classes one right after the other and then I have a long commute from New York City to New Jersey where I’ll do more strength and conditioning work outs followed by light jiu-jitsu in the night. I’ve really changed up my routine a whole lot with this camp.
What time does your training day start/end?
So typically, it takes me 2 hours to get to the city every day and my first session starts at 10am and I’ll do two in a row. Then I’ll take a break and do two in a row at night. My last session starts at 9pm so it’s a long day of training starting at 10am and ending at 10pm.
I understand that you are having to cut some weight for this fight. How much are you needing to lose by weigh-ins?
Currently I am sitting at about 139-140 and need to weigh in at 126 so I still have 14 pounds to lose. On fight week, they weigh you on Tuesday and you officially weigh in on Friday and usually by this time I weigh about 136-137 so looking at losing 10-11 pounds of water weight in 24 hours.
What does that process look like and how do you recover afterwards?
Up until you’re cutting water, it’s all about a clean eating diet and staying hydrated. I get on a nutrition plan that’s high on carbs and proteins leading up to the fight and that’s so you have enough energy to make it throughout the day, you also need to drink at least one gallon of water each day. Usually on fight week, we cut off most carbs and sodium, however the week before the weight cut I try to sodium load as much I can to retain a lot of water so on fight week it all comes off very quickly, I usually cut about 10 pounds in 1 day. In the process, I use Sweet sweat which is a cream that helps you sweat, and a plastic suit. Then I start my training routine between getting in the sauna and treadmill then step on the scale and hope you’re at 126 pounds flat. It is the most painful process.
I have a Nutritionist that gives me a whole plan. We start off with a certain amount of water before I take Pedialyte or start taking any other supplements or nutrients, then we start with our proteins and sugars. After you have your post weigh in meal you start eating at least every hour and try to gain as much weight back as you can.
How much time do you get to recover before you get in the cage?
If you weigh in on Friday morning, you have a window from 8am-10pm for official weigh in and from there you don’t fight until the following night so usually you get a little more than 24-hours to recover.
What is the most difficult part in your preparation?
It’s all difficult and it all sucks. Finding a balance between training and eating right is really difficult. Being able to stay healthy and not get sick but still be able to push your body. To narrow it down, I would say what sucks the most is the weight cut. You can be planning your whole game plan for weeks and then you get to the weight cut and it’s like nothing else matters. Once you make weigh-in it’s like your first win, you know you’re at least guaranteed your first pay check. After that it’s like switching gears back to fight mode, Weight cut definitely messes with your head the most. How has EarthWater helped you in your training and in preparing for the big fight?
One big thing I noticed is that when I first came out here it was extremely difficult because I really wasn’t used to training this much and this often. After doing it for about a week, my body felt terrible because I was feeling overworked, congested and sick after my training sessions my nervous system just felt shot. Even my team was telling me I was looking sick and wasn’t looking healthy and that I was getting sloppy. After I started drinking EarthWater I started feeling better and wasn’t feeling as sick because my vitamins were absorbing better. After drinking the water, I think my immune system increased a little bit more. Training 3-4 times a day really depletes your nutrients and vitamins and I feel a huge difference using the FulHum water to helfp me recover and absorb my nutrients better.
Any parting words for your fans as well as EarthWater’s?
My body. My health. Stay healthy, stay hydrated and keep training hard! Make sure you keep your eyes open on September 8th UFC 228 cause I’m coming hard man, and I’m the most prepared I’ve ever been for a fight. You’re going to see Baby Face 2.0.
Huge thank you to Ryan Benoit and his team for letting us steal him away for a few moments to answer our questions and provide updates on his training and preparation for the big fight. EarthWater HQ is in the Benoit corner and cannot wait to cheer him on at American Airlines Center, Saturday, September 8th for UFC 228!
Want more EarthWater Fights? Follow us on Instagram @earthwaterfights and @earthwaterhq
Has EarthWater helped you in your path to wellness? Shoot us an e-mail at email@example.com and share your story with us! We would love to hear from you.
#drinkdifferent #mineralsyoucansee #ryanbenoit #babyface #mma #ufc #americanairlines #fights #training #athletics #drinkearthwater #fulhum #health #wellness #fitness #nutrition #UFC228 #robertosanchez #lfa
Garett Thomas is EarthWater’s very own Global E-Commerce/Logistics Manager, aka “Mr. Amazon”. He has been with the company 2 years and has been drinking FulHum ever since. Garett embarked on his weight loss journey in March of 2018 continuing with a consistent exercise regime and eventually moving to a full ketogenic diet.
For those of you who are not familiar with this diet, the ketogenic diet (keto) is a low-carb, high-fat diet that can offer many health benefits. Studies have shown that the keto diet can help improve your health and assist in weight loss. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (Mawer 2018).
We took some time this week to sit down with Mr. Amazon and ask him a few questions about his current wellness progress and how EarthWater has helped him to stay healthy and hydrated with his diet and fitness routines.
What do you do to stay healthy and fit?
Dieting properly and hitting the gym regularly. Weightlifting and incorporating "super" or "giant" sets is mainly what I stick with in the gym. That kind of weightlifting really keeps your heart-rate elevated while building muscle, endurance and burning fat. I don't find myself in the gym on the weekends normally. Instead I usually I try and go for a hike or maybe kayak on a lake at least once over the weekend. Then I follow a very strict ketogenic diet while implementing intermittent fasting 5 to 6 days a week.
What health benefits have you experienced from the Keto diet?
I definitely have more clarity and better energy levels: no "2:30 Crash" any longer. I don't have food cravings nearly as much, and when bad food gets put in front of me, I know that I am in control and not the food. But probably the most mind-blowing thing I have witnessed with this diet is that my fiance's migraines have completely vanished since she has been keto. She was someone who had migraines so bad medication, even prescribed "pill cocktails," would NOT help ease the pain. I mean she couldn't function for days when she got them. One of her migraine's even lasted for 2 months. With the keto diet, she rarely gets migraines. She started it around March with me, and I would say she has had 2 very mild migraines that were both treated with over-the-counter migraine medicine. Metaphorically speaking, its night and day for her.
What is the difference between the Keto Diet and Atkins?
Great question that a lot of people ask me. In short, the Atkins diet focuses on phases. Phase 1 is when you eat very little carbs, similar to the keto diet. However, later in the program, they introduce carbs back into your diet. When you start eating a lot of refined carbs and refined sugars (which get turned into carbs) with large amounts of fats, that's when you will harm your body research shows. With the Keto diet, its high amounts of fats, moderate amount of protein, and very little carbohydrates. That stays the same no matter if you are just starting or have been doing the diet for 10 years. In addition, being in ketosis as a result of the keto diet brings a range of benefits to people. Most people seem to have an increase in energy, some have mental clarity and feel much more alert. Then you are also able to control your blood sugar and insulin levels a lot better because you avoid insulin spikes and crashes.
What is the hardest part of the Keto diet? Personally, I think it would have to be the learning curve of the diet. There are so many factors and hurdles that go into reaching a healthy level of "ketosis." Its difficult to switch your body to using fats as a primary energy and fuel source instead of carbohydrates, which is what "ketosis" essentially is. In addition, a lot of people who are new to this diet put too much emphasis on JUST eating low amounts of carbohydrates. While that is equally important, you must eat enough fats throughout your day to achieve the true benefits of this diet.
Is there a food that you miss the most? Honestly, this diet really does well with stopping your cravings. There are also a lot of foods that can be used instead of traditional ingredients that are friendly to my diet. But I would say the biggest thing that I miss though would have to be French Fries, Pizza, and Taco Casa Tacos. But honestly, there is so much good food you get to eat on the keto diet.
What does your current fitness plan look like? My weekdays start everyday at 4:20 AM. I start with running for 5 minutes - even though I hate running - just to get my heart-rate elevated for the duration of my workout. After cardio, I structure my workouts around "super" and "giant" sets, which means 2 to 3 exercises going into 1 set. Furthermore, all my exercises have a minimum of 3 sets. I usually do 2 upper body days and 2 lower body days. I would say my minimum goal is to be in the gym 4 hours a week and at least 1 hour doing a low impact exercise like hiking, kayaking or even yoga with my fiancé.
How has EarthWater helped you in your wellness journey?
When it comes to the keto diet, there aren't many fruits and veggies you can eat early into the diet. In my previous eating habits there were a lot of micro nutrients that I would normally get by eating fruit and veggies. With the keto diet, I mainly stick with dark green veggies, cauliflower here and there, and berries. That still is not enough to get all the micro nutrients your body needs. However, with EarthWater I was easily able to consume those micro nutrients, simply by drinking bottled water. There are so many trace minerals in every bottle of EarthWater. In addition, the keto diet requires heavy water intake and EarthWater is excellent at quick and lasting hydration.
What progress have you made up to this point?
My worst weight I recorded was 222 lbs. I started this diet in March and have done it all the way up to this point, but I am down to 187 - which is lower than my college playing weight AND I am so much stronger now. I feel like my goal is 178 lbs., but once I get there it may change. Once I do get to that goal weight, I will probably focus my diet toward gaining muscle mass. As far as progress in the gym, currently I am burning around 650 calories per workout. I would like to get that to 750 calories per workout.
Who has the best BBQ in Texas? City Market BBQ in Luling, TX is hands down my favorite. Their all-beef sausage is the best with their mustard based sauce.
I want to thank Garett for taking time out of his busy schedule to answer our questions and for sharing his story with us. He has been a huge inspiration to all of us here at EarthWater HQ and we hope that he has encouraged you as well!
Do you have a weight-loss story? Has EarthWater helped you in your path to wellness? Shoot us an e-mail at firstname.lastname@example.org and share your story with us! We would love to hear from you.
#drinkdifferent #mineralsyoucansee #ketodiet #mramazon #drinkearthwater #fulhum #health #wellness #fitness #nutrition
Featured Guest Blog Submission by: Ryan Tollefsen
Making space at home for a wellness studio is becoming more popular in the improvement world. The ease and convenience of working out at home in addition to eliminating the need to pay to attend a studio are some of reasons why people may prefer exercising and continuing a mindfulness practice within the comfort of their home.
Planning and constructing a wellness studio can be an involved and enjoyable journey. Though a wellness studio or exercise activity area can be constructed outside as well, an indoor space may be more preferable as it can be used year-round. After taking into account a few considerations about flooring, ventilation and lighting, the designing of a wellness studio becomes pretty easy when compared to some of the bigger home improvement projects out there.
What Are The Space Requirements?
Studio builders would do best to identify a space that can provide plenty of natural light and offer access to fresh air as-is or with little modification. A guest bedroom or basement are popular locations for a wellness studio. Ceilings should be a minimum of 7 feet for stretching and equipment. Create a plan with the basic equipment planned for the space.
Record how much space is recommended for each piece of equipment, such as 35 square feet for a single-station gym or 20-50 square feet for free weights. Homeowners can then decide how to best arrange the equipment they want and what changes, if any, may be needed in a space.
Which Flooring Material Works Best?
Flooring material for any room is dependent on what what the space will be used for. For many home exercise studios, a hard rubber flooring is a practical flooring choice due to its resilience and ease of cleaning. Those who cannot change their floor covering may want to opt for using anti-fatigue mats that cover the existing flooring in the space.
Avoid working out on surfaces like padded carpets that allow equipment to wobble and create instability. Wood flooring may not be optimal (depending how the space is used) as heavier exercise equipment or weights dumbbells, can crack or scar the wooden planks when moved or dropped.
Why Ventilation Matters
Good wellness studio air circulation is needed to reduce body fatigue. Poor air circulation can also lead to unwanted odors in a space. The installation of an exhaust fan can serve to eliminate unpleasant odors and reduce moisture. Even with the use of a central air conditioner, an oscillating fan may be recommended in order to promote proper air circulation.
Depending on how the space will be used, a homeowner may want to install track lighting or dimmer switches. Dimmer switches may be particularly convenient for those that may need or wish for a softer, suffused light and not a harsh overhead light. Track lighting can generate a focusable and pleasant light with low-voltage options available for those concerned about heat generation.
Homeowners who wish to install new lighting may need to check the electrical capacity of a space and ensure that the combined wattage of the new lighting system with any exercise machines does not exceed wattage limitations.
Where is lighting needed? Depending on how one designs their wellness studio and arranges the placement of equipment, it might be necessary to alter the home’s current electrical system. When it comes to changing the location of an outlet, adding a wall electrical outlet or in any way modifying the existing electrical system of a home, it is best to work with a licensed electrician.
Plan for the Successful Execution of Projects
Before starting the renovation process, take the time to understand which projects may be undertaken when setting up a wellness studio at home. Reach out to a licensed professional when necessary for second or third opinions. A particular project may exceed one’s knowledge base or alter the structure of a home. This may come up when adding in more ventilation to a space or changing the existing electrical system.
The addition or construction of a wellness studio or exercise space is a gre
at way to make a house feel like home for many. With proper planning and care, they can be a great resource for years to come.
Special thanks to this week's guest blog author, Ryan Tollefsen, who is the founder and team leader of Unity Home Group. Ryan believes homes and living spaces should fulfill the needs of their inhabitants â€” mentally or physically.
Interested in writing a guest blog for EarthWater?
E-mail us at email@example.com for your chance to be featured on our website and weekly newsletter!
Naturally, we at EarthWater take our health very seriously, and we’re passionate about helping and encouraging our audience to live their healthiest life possible. Today, we are examining one of the most common ailments in our daily lives: Dehydration.
Many people would not consider dehydration to be a health-impacting factor in their life, especially those who live in developed countries where water scarcity is not an issue. And while we know there is a standard eight 8oz. glasses of water recommended daily intake, it often doesn’t trouble us if we don’t adhere to that recommendation.
However, when we examine the actual signs and symptoms of dehydration, it becomes clear that we should be taking our body’s hydration very seriously, as so many of the most common illnesses and discomforts are cured simply by giving your body the water it needs. More importantly, there are some very dangerous side effects to allowing our body to go thirsty without replenishing it. After all, we are 70% water.
Here are a few Dehydration Facts to get us started:
- Our bodies are made of 70% water; As such, we NEED water to function.
- Dehydration occurs when water intake is less than water loss.
- Symptoms of dehydration can range from mild to life-threatening.
- The young and the elderly are especially susceptible to dehydration.
Individuals with chronic stomach ailments who suffer from frequent urination or diarrhea as well as those who suffer from diabetes are also more susceptible to dehydration. Also, dehydration during pregnancy carries increase risk of complications, according to our friends at Mom Loves Best. In these groups of people, plus the young and elderly, is where we find the more dangerous side effects of the condition.
What are the symptoms of Dehydration?
· Inability to cry / make tears
· Decreased urination
· Dry mouth / decreased saliva
· Dry or cracking lips
· Inability to sweat
· Nausea / Vomiting
· Heart palpitations
What are the dangers of Dehydration?
While the symptoms of dehydration are scary in and of themselves, there are further complications and risks that can occur if these symptoms are ignored.
· Kidney failure
· Heat related illnesses
· Electrolyte imbalance
Pretty scary stuff.
How can we prevent Dehydration?
Preventing dehydration is as simple as following the recommended daily intake of water per your body’s weight. But we can go further to supporting our own hydration and health by drinking purified water that is also fortified with antioxidants, electrolytes, and trace minerals so that we’re not only replenishing our body’s water levels, but also improving our overall health and ability to absorb and use that water properly.
If you believe you may be dehydrated, increase your water intake and talk to your doctor about your health and diet routine. Especially in this record-high summer heat, stay safe, healthy and hydrated!
Earlier this month, the City of Seattle issued an ordinance that prohibits food businesses the “use of plastic utensils, plastic straws, and plastic cocktail picks.” This includes disposable plastic forks, spoons, and knives. Single use straws and utensils made from compostable paper or compostable plastic are allowed. Alternative materials such as steel and bamboo are also permitted, but the city suggests that businesses provide those only upon request. Failure to comply lands the owner a $250 fine. This ordinance is a step towards the city’s move to ‘green’ businesses, and even larger commitment to reduce global waste. The mandate follows 9 years after its ban on polystyrene foam food service packaging, or Styrofoam useage.1
How Much Plastic Do We REALLY Throw Away?
I can only imagine, but according to EPA(Environmental Protection Agency) reports, the U.S. recovery rate for recycled plastics in 2013 was 9.2%, or 3,000,000 tons. This is in proportion to an estimated 32,520,000 tons of total plastic waste. Based on the same report, the national recycling rate for ALL Municipal Solid Waste (paper, food, yard trimmings, etc) was recorded at 34.3%.2 In all, the U.S. generated a combined 254,110,000 tons of MSW in 2013. Major media suggests that plastic straws and other drinking apparatuses make up ~4-7% of all plastics thrown away.4,5
Graph: Advancing Sustainable Materials Management: 2013 Fact Sheet (page 3).2
The public outcry for better recycling practices have been made rampant by social media campaigns such as #StopSucking, #SkiptheStraw, and #StrawFreeCity. This viral video of boat mates removing a straw from a sea turtle’s nose with pliers is absolutely gut wrenching and received >32 million views.
The Real Impact of Plastic Waste on Aquatic Ecosystems
Much of the push to clean up microplastics from the environment stems from the impact that it’s had on the aquatic ecosystem. In 2016, the Office of Water and the Office of Science and Technology at the EPA published a summarized scientific report on the “potential chemical toxicity of ingested plastic and associated chemicals on aquatic organisms and aquatic-dependent wildlife.” Please Read.
Plastic straws have been around since the 1950s, and to many people’s advantage. But, its detriment to other biological environments is not only being exposed but widely broadcasted. Starbucks has announced that it will rid the use of all plastic straws globally by 2020. American Airlines, Alaska Airlines, McDonalds, Royal Caribbean, and Bicardi have made similar statements.6
Will plastic straws go away? Will more plastics be banned? If so, what will they be replaced with? Only time will tell.
Please also check out the EPA’s Trash-Free Waters webpage, which offers conclusive scientific reports, specific case studies, and ways that you can help reduce global waste.
Remember the Food Pyramid? If not, it looked something like this:
The above nutritional diagram was introduced in 1992 by the US Department of Agriculture with the intention to provide science-based dietary guidance to the public on healthy eating habits. For example, as indicated by the largest section and base of the pyramid, one should eat twice as many serving of bread, cereal, rice & pastas as one should of vegetables. Similarly, the top of this pyramid says that fats, oils & sweets should only be consumed ‘sparingly’. Despite its popularity, this diagram contained significant inaccuracies. Nutritionists now know that carbohydrates, which make up a lot of breads, cereals, rice and pastas, get metabolized quicker in your body, and therefore stores more easily as unwanted fat, especially if given a sedentary lifestyle. Similarly, not all types of fats and oils are bad for you as previously conceived. Many of the oils found in vegetables, nuts, seeds, seafood, olives and avocados, contain essential fatty acids as well as vitamin E. These new discoveries pave the way for popular diet trends such as the Atkins and Ketogenic.
What Happened to the Food Pyramid?
In 2005, the USDA restructured its nutritional guidelines and introduced MyPlate. The new food guide(below) divides nutrition into 5 main food groups: Fruits, Vegetables, Grains, Protein, and Dairy. It suggests that fruits and vegetables should make up half of your diet, and grains and protein make up the other half. It also says that the majority of your diet should consist of vegetables and grains.
Below are Myplate definitions on what each food group actually includes:
Fruits: Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
Vegetables: Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.
Grains: Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel – the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grans a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
Protein: All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.
Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.
Dairy: All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.
Oils: Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in the USDA food patterns.
Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like nuts, olives, some fish, and avocados.
Next week, we will go more into the USDA dietary guidelines for Americans and dive deeper into fats, oils, and added sugars.
Please check out https://www.choosemyplate.gov/ to read more about Myplate, popular nutrition topics, as well as access online tools for weight management and healthy living.
Also, check out Harvard Medical School’s version of MyPlate, called the Healthy Eating Plate: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
#MyPlateMyWeight #MyPlateMyWins #RIPfoodPyramid
A few weeks back, we went over some basic facts when it comes to losing weight, e.g., what’s ideal, what’s safe, and the fundamental science behind balancing your caloric intake. We learned that losing weight ultimately takes burning more calories than is consumed. Simply put, in order to lose weight, we need to eat less and move more on any given day. At this point, you might be saying to yourself, ‘OK, that’s fine, but how? Am I going to have to eat salads every day? Am I going to have to starve myself?’ The answer is no.
For this week, we’re going to look at some common types of diets out there and touch upon the theoretical basis’ behind those diets, as well as provide you some useful insights on the subject.
High protein-low carbohydrate diets
The theory behind this common dieting trend is that since carbohydrates get processed more readily and at a faster rate in the body than do proteins or fats, it gets metabolized quicker and also is more likely to be stored as fat. As it takes your body more time to process proteins and fats, these are considered more sustainable sources of energy. Thus, it makes people feel fuller for longer, less get stored as fat, and ultimately total calorie intake is reduced. Popular diets that center around this idea are the Atkins diet, which requires high-protein, low-carbohydrates, and a daily intake of ~2,000 calories; and the Ketogenic diet, which requires high-fat, low-carbohydrates, and limited protein. Disadvantages of such diets can be that they can contain high amounts of fat and cholesterol. Some experts also argue that prolonged consumption of high-protein diets may cause harm to kidney function, especially in older adults. Very low carbohydrate diets can also increase a person’s risk for ketosis, which may lead to nausea, fatigue, bad breath, and potentially more serious symptoms.
If you do decide to try out this type of diet, expect large amounts of weight loss during the first week or so, as the body uses up its carbohydrate reserves. During this period, the body will also excrete large amounts of water, adding to the weight loss. However, after this period, the body will begin to metabolize fats for energy, and as fats burn at a slower rate, weight loss will also slow down. It is important to keep in mind that a single gram of fat contains > twice the number of calories than in one gram of carb or protein. Therefore, it is important to monitor or even restrict your fat intake, especially if there is cardiovascular risk(s).
This is a good idea for those primarily concerned with cardiovascular health. Lowering the amount of saturated and trans fats help to lower cholesterol levels, therefore reducing cardiovascular risk. 10 grams of fat also contains about 90 calories, which again is double that of carbs or protein. Keep in mind, regardless of the diet followed, to lose weight, you must consume fewer calories than the body uses.
Some individuals may look to lose weight by replacing food items, or even a whole meal or two, with liquids. The idea behind this is that since liquids have a lot of volume, it will expand the stomach and curb your appetite. Also, depending the drink, liquids can contain little to no calories. This dieting method may be effective, but one must remember to not deprive the body of essential nutrients.
To learn more about diets, please visit Merck Manuals
EARTHWATER TIP ON DIETING: Replace some of your high-carb, high-fat foods with fruits, vegetables, and seafood.
Click HERE to find some nutritional data and downloadable posters on raw fruits, vegetables, and fish from the FDA.
Picture of Bo Marchionte running
Meet Bo, a guy who just loves to run and loves his EarthWater. In fact, he loves running so much that he’s been doing it every single day, straight, since 1998. We think that’s pretty cool, so we asked him some questions.
1. It's obvious that you love running, which is why you’ve done it every day since 01.04.98. So, I can’t help but ask, Why? How did this start and what has kept you going every day for more than 20 years now?
Cal Ripken Jr. had his consecutive streak in baseball back in the 90’s and it kind of coincided with that. During that time, he was as iconic as any athlete in sports today. I knew I was never going to be the fastest and run the farthest but figured this would be an accomplishment if I could reach his consecutive game streak by running at least three miles per day. I would go a few days, maybe like 13 days in a row then then miss, but I finally decided to get serious about it and go after Cal, which luckily, I reached and surpassed, thankfully.
2. Do you ever get tired of running or perhaps think about switching exercises?
Ironically no, my love has never been more intense. It is an addiction. The day before I’m already engaging in my head when and how far I plan on running. It is comical and maybe just sad how antsy I can get if I get with back-to-back three-mile days. I get nuts!
In regard to other sports I love them all but I’m a little reluctant to do some for the fear of getting hurt and not being able to run. Plus, I did some indoor soccer leagues when I was young, and guys were out there trying to dismantle your body. Wasn’t worth it.
3. Do you run even when you’re injured or sick or out of town?
Yes, I’ve been sick just like everyone else, thanking the big man above that he has allowed me to avoid anything catastrophic. An ankle twist years ago, brought me to tears I thought I broke it. Arrived home my wife took me to the emergency and they took x-rays that came back negative. I told the doctor about the streak at that time and he shrugged his shoulders and said something along the lines, “you’re going anyway so what is the use of telling you to stay off it.”
When I’m out of town, I preplan routes and places I can go from where I’m staying. It is always one of my favorite things because you get a lay of the land that is avoided by cab or treadmill (which I never use). Love seeing a cool restaurant or shop on my run. Then after I clean up I know that around the block or up the road is a cool place I want to visit.
The one run I get scorched about the most is the day our first born arrived. The doctor gave my wife an epidural and was informed that it would be a few hours before delivery. Laced up the shoes and out the door I went. Looking back might have been the best idea but in the moment she was napping and really just sitting there was all I was gonna do. Twenty minutes and bing, bang boom and it is done.
4. You look like you’re in incredible shape. Is that just from running or do you also do other stuff? Have you always been physically fit?
Thanks for the kind words. Far from incredible shape trust me on that. The passion is running and I do some sit-ups and push-ups. Never had a gym membership or lifted. I just like the freedom to lace them up and go out the front door and boom I’m in instance workout mode. Played soccer growing up and like most kids growing up, you are usually made to run when you mess up so I did not like running growing up at all. It was viewed as a punishment. Around 19 or 20 years old I began to tinker with it. It would be like two in the morning I’d be watching ESPN and decide to go running. Maybe half a mile but it was sporadic. Eventually a routine was developed. A little over three miles each day but not every day. Then finally I wanted to go streaking.
5. What is your resting heart rate?
No idea to be honest. I tell people all the time, I absolutely love running but I’m not what most people call a ‘runner’. People will say their glutes are tight and honestly, I’m like where are my glutes. Embarrassing to admit but it is the truth. I just run.
6. What is your typical running regimen? (average distance per day, max & min, time of day, etc.)
The goal each day is 8-10 miles, which doesn’t happen every day. One day might be three miles and the next day 14 miles. The least amount I go is three miles or 30 minutes. I keep a running calculator in my head that lasts seven to ten days, so I meet my goals of 60 to 80 miles per week. Typically, in the morning but not too early is when I run. It does vary from day to day. One day might be 9am the next 2pm.
7. What's your favorite place to run at? Where do you dream of running?
Every day running it is Mill Creek Park in Youngstown, Ohio. About an hour away is the Cuyahoga Valley National Park, which host the Burning River 100 Endurance Race, which is rooted deep in my heart. Places I have on the Bucket List is The Behind the Rocks Ultra in Moab, Utah and the Great Wall of China Marathon is right up there. Following the No. 23 Earthwater racing car driven by Gray Gaulding on Instagram, gets my imagination thinking some running laps around Daytona or Talladega would be an ideal way to spend my running day.
8. What is the longest time/distance you’ve run in one go?
Fortunately, I’ve been able to finish four out of the five 100-mile races I signed up for that remain very dear to me for so many reasons. Those type of races allow you to meet so many wonderful people via the other runners and volunteers. The bonding and encouragement from total strangers when you are at your lowest point are memories that so special. The next race I have is a 30k or 18.6 miles and I’ll have plenty of Earthwater on hand for when I hit the aid stations.
9. What advice would you give those who are training to run for long distances?
My advice is if you can run a 5k then you can run a 10k. That means you can run a half-marathon and that means you can run a full marathon. I tell everyone the farther you go, it just means the pain is worse and most likely your average pace will slow dramatically (lolol). I’ve witnessed so many friends and family members who never dreamt of running a 5k and finishing. Then they eventually have a wonderful medal placed around their neck after running 26.2 miles. It takes most people time to build up to those distances, but it can be achieved.
10. Lastly, if you would, how do you like Earthwater?
Love it! Came across it after a run about a year ago and was interested after I saw the bottle. When I asked the other runner about it, he gave me one of his own to try and I really enjoyed it. Loved the fact that is wasn’t packed with sugar and I believe most people truly love the taste of water after a workout. We drink other things besides water after a workout because of what is in the particular drink. Earthwater taste great and has those natural supplements our bodies crave after a workout. I’m confident in saying this because I’m literally running every single day that I feel better before, during and after my runs. A little extra appears to resonate in your performance once you have been drinking it for extended time (few days). Truly feel that anyone who is serious about diet or exercise should use and feel the benefits of the product. I joke about it, but I feel like Popeye getting his spinach when I open an Earthwater bottle.
Follow with us on his inspirational journey @bo_loves_running.
It seems like wherever you turn these days, somebody is talking about self-care. You nod along as they dole out tips, but there’s a problem. You don’t know what self-care actually is. Now you don’t have to worry. This post is designed to help you understand the fuss around self-care without feeling foolish for asking.
What Is Self-Care?
Self-care can be defined as engaging in activities for the express purpose of improving our lives. That improvement can be mental, emotional, spiritual, physical, or social. Some types of self-care even engage more than one of these types. Actual self-care activities can be anything from meditating to exercise to calling a friend to chat. Naps can also count as self-care. Not every kind of self-care is going to work for everyone, so it’s important to experiment with different activities. That’s the best way to figure out what restores you the most effectively.
Why Is Self-Care Important?
The adverse effects of stress are numerous and obvious. Stress can harm your health, strain your relationships, and keep you from accomplishing your goals. Self-care is an excellent way to de-stress, so it’s become increasingly important to practice self-care. It’s also important to practice self-care so that we can have the best possible relationships with the people we care about. After all, half of each of your relationships is you. If you work on improving your life through self-care, you can give your best self to the relationships that matter most to you.
How Can Self-Care Affect Your Life
Self-care, when practiced regularly, can make a significant impact on your life. It can improve your health by decreasing stress. And if your method of practicing self-care includes exercise, you could have weight loss or muscle conditioning benefits too. Self-care often involves meditation or mindfulness. Both of these practices can calm your mind and make you feel very peaceful even in unpleasant situations. As mentioned above, self-care can improve your relationships too. When you are your best self, your relationships are maximized too. Becoming the best version of yourself doesn’t just strengthen your relationship with others, it can improve the way you see yourself. This is especially true with some of the techniques that focus on a positive outlook like body positivity and gratitude.
The Negative Side of Self-Care
If self-care is all about improvement, are there any downsides to it? Very, very few. A common self-care practice is to say “no” more often to activities that would overwhelm you. So instead of increasing stress by spending time doing things you don’t like, you can just say no instead. While this certainly reduces stress, it also skips out on opportunities to grow. Some people view self-care as selfish, but this isn’t completely true. Self-care enables you to have better interactions with everybody because you are investing time and effort into your self.
The abundance of lists and articles giving self-care tips can make self-care seem intimidating. But now you can see that self-care doesn’t need to be complicated. Just take care of your needs, and you’ll be a self-care expert in no time!
There are millions of self-care ideas out there. Different activities make different people happy and give them the feeling they desire. I might think that going for a swim will rejuvenate me and keep me fresh for the week. My mom, on the other hand, would love to cook for her grandkids and to take care of others is the kind of attention she needs.
There is no one list of ideas that make self-care what it is for an individual. This is not a cookie-cutter where everyone can use the same activities. For this reason, this self-care list will be split into different categories giving you ideas you can use to get you to that place where your mind and body feels like they have been cared for.
The 7 Vital Types Of Self-Care
I compiled a list of self-care ideas that may resonate with you. Look for the ones you can apply and start right away! Others are not so in tune with what you do. Just remember that this is a big list for everyone, so you will have to look for your personal favourites.
The ideas are broken down into 7 types. These 7 types of self-care was taken from PsychCentral and expanded upon. The categories are:
If you already know what kind of support you are looking for, you can browse through the sections and look for them. Have fun hunting! 🙂
Physical Self-Care Ideas and Activities
The physical side of self-care is basically the part that involves our body. Things, like exercising, eating right, and just getting fresh air, are the kind of things we are discussing here. Keep in mind that the body and our physical self connects to our mind and spirit resulting in a balance when done right. Thoughts can heal the body, like how a placebo cures an illness, so the physical aspects are always linked to the others.
Our bodies are built to be active. It wants to be move, grow and in turn, be healthy. Regularly being engaged in physical activities can help the body stay healthy and this keeps the mind sharp and active as well.
Being physically active is not just about your body. It gives great mental stimulation which helps you get through the week or even tough times. Here are the ideas you can use today:
- Take a walk around your neighbourhood.
- Go to the park in the morning.
- Walk the dog or take a walk while watching other pets.
- Go outside and take a deep breath (For some fresh air).
- Drink a big glass of water (Right Now).
- Stand up and stretch your whole body. (From head to toe)
- Organise a hike with your family.
- Head to the waterfalls and enjoy a light swim while relaxing.
- Join a running group around your neighbourhood (Or start one with friends).
- Try Yoga.
- Play some music and dance. Or just move to the beat.
- Walk up or down the stairs and back.
- Go for a massage.
- Cycle to a nearby shop.
- Sit in the sauna/steam room to sweat it out.
- Sleep in this weekend.
- Take a 20 minute nap.
- Spend some time out in nature. (Take a drive to a place away from your home/city)
- Join a gym.
- Take a free martial arts class.
- Take a run by the beach.
- Go for kayaking.
- Look for an archery range and try it.
- Take some friends out bowling.
- Go for indoor rock climbing.
- Take the kids to a theme park and have fun.
- Grab a healthy fresh juice.
- Take an ice cold shower.
- Play catch with someone.
- Go outside and enjoy the sun (for a few minutes).
Emotional Self-Care Ideas and Activities
Emotions have a huge part to play in our daily lives. One moment can make or break our long-term relationships. Exploring and feeling emotions can be vital to self-care. In times of stress, instead of using our minds, we tend to let our feelings make the decisions.
Emotional self-care activities can help us take control and release anything stuck inside of us. These ideas and activities will help you deal with emotions and control them better when the time arises.
- Take deep breaths and focus on breathing, nothing else.
- Read a positive quote to start your day, everyday.
- Spend less time on social media. Limit yourself to 1 hour a day or less.
- Write out your thoughts on a journal.
- Wake up in the morning and be grateful for the things you have.
- Put up a positive wallpaper on your desktop.
- Write down some goals.
- Talk to a friend about what’s troubling you.
- Cry every once in a while.
- Watch a sad movie or listen to some sad songs. But come back stronger after.
- Unfollow negative people/friends on your social media.
- Spend less time with toxic people in your life.
- Stuff yourself with your favourite food, but only occasionally.
- Read old letters or messages from loved ones that will make you feel better.
- Draw or paint. Be creative and let your emotions out.
- Tidy up your room and work place. This will help declutter your mind.
- Do something that makes you very happy today.
- Take a quiz about yourself.
- Look yourself in the mirror for 5 minutes and start pondering.
- Eat some dark chocolate. It increases dopamine.
- Go for a movie in the cinema all by yourself.
- When you’re in the car alone and no one is around, scream and let everything out!
- Read a fictional book.
- Read about people who overcame adversity.
- Visit an old folks home.
- Carry a baby.
- Take a day off from work on a weekday and spend time alone.
Spiritual Self-Care Ideas and Activities
When you think of spiritual, religion always comes to mind. But it is not always the same. It’s not just about religion. It’s about connecting with the universe, being in balance with nature and having a higher purpose than yourself.
Our values are relevant here. It is different from emotional self-care, but the spirituality helps to keep emotions in check. Here are some activities to help give you a better perspective and calmness to your life.
- Attend a church, temple, mosque or anything religious.
- Read thoughts and quotes from spiritual leaders.
- Meditate with thoughts on the goodness of the world.
- Give to a charity.
- Do something nice in secret. Eg. Pay for a random table’s meal at a restaurant and keep it a secret.
- Ask the universe/higher being for forgiveness.
- Fast for a day and use the time to reflect.
- Take a weekend off social media.
- Take a weekend of technology.
- Volunteer at a charity.
- Read parts of the Bible (Even if you’re not a Christian).
- Read about the Buddha and the Dalai Lama.
- Look at a different religion from their perspective (Don’t judge them).
- When there is a quarrel, stop and say sorry even if you know you are right.
- Learn to and practice relaxing mentally and physically.
- Leave an exceptionally big tip to a nice waiter.
- Learn breathing techniques to relax.
- Physically give things to the needy and see the look on their faces.
- Volunteer at an animal shelter.
- Visit random people at a hospital with gifts.
- Try being a vegetarian for a week.
- Learn about the law of attraction.
- Spend a weekend away in silence (Silent retreat).
- Take up Tai chi.
- Try Bikram yoga.
- Go on a shamanic journey.
- Take a spiritual discovery trip.
Intellectual Self-Care Ideas and Activities
Intellectual self-care involves how you think and what makes you develop intellectually. It is about expanding your mind and intelligence to be a smarter you. It could be career development or any of your creative pursuits.
If you want to better yourself and be more successful in life, this is the place to develop.
- Read thought provoking books.
- Play Sudoku.
- Play brain developing games.
- Stop watching television.
- Regularly exercise your mind with any of these activities (Regularly!).
- Get enough sleep.
- Do math questions.
- Read book reviews. Try Blinkist.
- Take deep breaths and get some fresh air.
- Eat brain foods like nuts, essential oils and vegetables.
- Organize your thoughts with diagrams and charts.
- Reduce mindless activities (Those that involve passive thinking(.
- Play with a rubik’s cube.
- Limit your sugar intake.
- Learn a musical instrument.
- Be thoughtful of your activities. Focus and avoid letting your mind stray too much.
- Listen to classical music like Mozart and Beethoven.
- Talk to smarter people.
- Watch TED talks.
- Listen to podcasts that are relevant.
- Learn history.
Social Self-Care Ideas and Activities
Self-care can also mean building relationships with others. Making sure those relationships stay healthy can be the key to your own happiness. We as humans are social beings. We need to be around people a lot. Friendships provide that. They provide the support necessary and the variety we need in our lives.
Social self-care is a vital part that we still rely on others to contribute to. Friendships are especially important in difficult times, and that is where we feel the most secure. Having good relationships will surely lead to a better self and a better life.
- Call a close friend to say hi.
- Talk to a stranger at the supermarket.
- Organize activities every month with your friends.
- Find a new hobby that involves people.
- Have a chat with the waiter or cashier when you’re out eating.
- Look for an online support community and start supporting troubled people.
- Bake cookies and give them to your neighbours.
- Send a postcard to an old friend far away.
- Head to a bar or party and talk to someone.
- Organize or attend an old school/group gathering.
- Take your kids out to the playground and chat with other parents.
- Host a movie at your place and invite friends over.
- Have a picnic with loved ones.
- If you’re single, try speed dating once.
- Take a friends dog out for a walk and say hi to other dog walkers.
- Join a book club.
- Join Toastmasters.
- Organize board game night.
- Attend networking events.
- Travel the world and get to know people.
- Do something you used to do with a group of your old friends (The thing that brought you all together).
- Post an old funny picture of yourself with or without your friends on social media and respond to the comments.
- Smile at everyone you see today even if they are strangers.
- Greet everyone in your path today with a simple ‘hi, how are you’.
- Take a road trip with some old friends.
- Ask a friend for some personal advice.
Relational Self-Care Ideas and Activities
Relational self-care is about strengthening relationships with our family members. This includes our significant others, siblings, parents, kids and other family members. Having a close family can do wonders for yourself.
This is not just about being social, it is also about getting closer to the ones that matter. Even if you’ve had a rough time with one of them, it is always reconcilable. Whoever’s fault it is, the winner will still be the one who makes up first. So whether you’re a tight-knit family or one thats falling apart, keep these ideas in mind.
- Have dinner with close family at least once a week.
- Call your parents up just to say hi.
- Organize family activities that the young and old can participate in.
- Make it a point to bring everyone together, maybe for a meal.
- Invite everyone’s kids over to your place for a kids day.
- Go on short trips together.
- Take a drive to the old house or grandma’s house where you all used to play when you were little.
- Have kids birthday parties together.
- Organize a pizza night for all the kids.
- Take the kids out for ice cream once a month.
- Tell your brother or sister about your problems.
- Have a date night at least once a month.
- Celebrate Christmas and Thanksgiving together.
- Surprise your parents with a gift.
- Spend a day with just your brother or sister in law.
- Volunteer to help a charity with your family members.
Safety And Security Self-Care Ideas and Activities
Safety is essential and often overlooked when it comes to self-care. What is self-care if you don’t keep yourself safe? Whether it’s financial, physical or mental, we need to keep ourselves safe from any dangers that could potentially harm us. Here are some ideas of how you can do that:
- Keep simple personal budgets on your finances.
- Take short courses on safety like fire hazards, etc.
- Buy insurance.
- Always be in touch with a loved one.
- Take a self defense class.
- Keep important phone numbers around.
There you have it. A long list of self-care ideas for everyone and everything. Did you enjoy reading it?
If you have any ideas that are not included, drop a comment and I’ll add it to the post!
Remember to take care of yourself and please share the post 🙂
A Special Thank You and Shout Out to the people at www.selfdevelopmentsecrets.com for sharing this blog with us!! Visit their website to find a mountain of articles, tips and ideas to personal care and development.
The egg. It is, has been, and most likely will remain a staple food item in all of our lives. Records dating as far back as 1400 B.C. show fowl birds laying eggs for man in Egypt and China. Hens have been domesticated in Europe since 600 B.C. Today, we add it to dishes, baked with it, use it as batter, and throw it at the occasional house. A million questions have been asked about it. Should we eat the yolk? Should we eat the white? Should it be included in the vegetarian diet? Did it come before or after the chicken? More importantly, its nutritional value remains heavily debated over.
A recent, long-term study involving the analysis of almost 500,000 Chinese adults found that increased egg consumption (up to <1 egg/day) can significantly decrease cardiovascular risk (Cardiovascular disease, Ischaemic heart disease, major coronary events, haemorrhagic stroke as well as ischaemic stroke). Specifically, the results showed that daily consumers had an 18% lower risk of cardiovascular disease related death and 28% lower risk of haemorrhagic stroke death compared to non-consumers. Statistical analysis attempts to take into account potential co-factors such as age at recruitment, sex, education level, household income, marital status, alcohol consumption, physical activity, BMI, waist to hip ratio, prevalent hypertension, use of aspirin, family history of cardiovascular disease, intake of multivitamin supplementation and dietary pattern. Excluded from the study were individuals reporting a history of cancer, heart disease or stroke, and diabetes. READ THE FULL REPORT HERE1.
*The egg also contains essential minerals, specifically Phosphorus, Iodine, and Selenium.3
Happy Friday EW Nation. Eat eggs and drink EarthWater.
Maybe… I don’t know. How can I tell? Well, here at Earthwater, we’re all about keeping YOU hydrated for the summer time. This week, we wanted to remind you of some of the symptoms that could come with being DEHYDRATED:
· Extreme thirst
· Less frequent urination
· Dark-colored urine
Specifically, for Infants or Young Children
· Dry mouth and tongue
· No tears when crying
· No wet diapers for three hours
· Sunken eyes, cheeks
· Sunken soft spot on top of skull
· Listlessness or irritability
When Should You See a Doctor?
· If diarrhea lasts for 24 hours or more
· If your infant Is irritable or disoriented and much sleepier or less active than usual
· If you are unable to keep down fluids
· If you have bloody or black stool
To learn more about potential causes, risk factors, complications, and prevention methods, please visit mayoclinic.org
FULHUM contains 77+ natural trace minerals that help to better rehydrate your body.
Hello, EW Fans! You were probably wondering to yourself this fine Friday morning, “where on earth is it the hottest right now?” Well, we have your answer. Below are 19 cities with the highest temperatures as of 10:00 AM CST.
Here are some easy-to-do tips to help keep you healthy & hydrated throughout the day for Summer time: 1. Keep a bottle of water next to you. Better yet, why not a bottle of FULHUM water. 2. Remember to put on Sun Screen. 3. Eat food and fruits with high water content. 4. Limit intake of potential diuretics such as coffee, teas, and colas.
Summer time is BACK AGAIN!! For some, this means family, friends, fun, and pool season. For others, unfortunately, it can mean fat, fat, and fat. We know how much shade tummy tub can throw on your summer plans, so for this week, we’re going to talk about some basics that involves weight-loss. If you are adamant about losing weight, we’ve collected some research that will help you get on your way. As always, we turn to our trusted resource, MERCK MANUALS, to assist us in helping you merc away those unwanted pounds.
Listed below are some notable points we took from an article on weight-loss, written by Dr. Adrienne Youdim, MD, Associate Professor of Medicine; Associate Professor of Medicine, David Geffen School of Medicine at UCLA; Cedars Sinai Medical Center.
- Weight loss ultimately requires consuming fewer calories than the body uses, so therefore it is important to keep in mind that in order to lose weight, you’ll have to eat less and exercise more.
- As people lose weight, the body starts using energy more efficiently (a mechanism to protect against starvation). This is why weight-loss is always an uphill battle.
- One pound of body fat stores about 3,500 calories
- People are usually advised to consume 500 to 1000 fewer calories per day to lose about 1 to 2 pounds per week
- How much fat and weight are lost, even when the same number of calories is eliminated, varies a great deal from one person to another
- Most conservative weight loss diets involve consuming at least 1,200 to 1,400 calories a day
- When rapid weight loss is needed, fewer than 1,200 calories may be consumed, though this should be used only if prescribed and supervised by a doctor
- Diet should contain enough essential nutrients, including protein, vitamins and minerals!
- Consuming fewer than 800 calories is NOT RECOMMENDED
- Weight loss diets should provide about the same volume of food, but less calories (less saturated fat and sugar and more fluids and fibers)
- Vigorous walking burns about 4 calories per minute. That’s 240 calories in 1 hour.
- Running can burn twice as many calories (about 6 to 8 calories per minute).
- When at rest, muscle tissue burns more calories than fat tissue, which is why weight and resistance training is recommended to increase muscle to fat ratio and maintain weight-loss.
Always remember to consult a doctor before making lifestyle or health related changes, especially if you have medical issues or in an older age group. For the full article, which includes general guidelines as well as analyses on different types of diets, please visit MERCK MANUALS.
Also, have you heard of our Sugar-Free Weight Loss Challenge? We’re giving away a free trip!!!
Hey EW Nation! We are about health! So, as part of health, we’d like to make you aware of National Osteoporosis Month. It’s a campaign headed by the National Osteoporosis Foundation intended to educate individuals on the prevention and management of Osteoporosis. Just take a look at their Jumping Jack Challenge Videos! https://www.nof.org/about-us/building-awareness/jumping-jack-challenge/
To help us learn more about Osteoporosis, CONSUMERSAFETY.ORG kindly offered us some information and resources regarding this topic:
About Medication Use
- “Experts say it is crucial to weigh the benefits of the medicine against the possible negative effect on the bones.”
- “The US National Library of Medicine reports that many doctors are unaware that commonly prescribed medications contribute to significant bone loss and fractures. This is why it’s important for patients to research their medications.”
- “Corticosteroids such as prednisone may be used as a therapy to treat rheumatologic inflammatory conditions such as rheumatoid arthritis and systemic lupus erythematosus. Severe inflammation caused by these conditions can damage critical organs, which is why steroids may be prescribed. Corticosteroids have been shown to cause glaucoma, high blood pressure, and osteoporosis, so it’s essential for doctors to monitor a patient while going through steroid therapy.”
- “The elderly population has the highest risk for drug-induced osteoporosis. Drug-induced osteoporosis occurs when therapeutic agents increase the risk of significant bone loss and fracture.”
- “If you’re concerned about a medication casing bone loss, talk to your doctor to find out if there’s an alternative. Never stop taking a medication without speaking to your doctor first.”
- “A poor diet often consists of high fat, salty foods. Sodium causes calcium loss, which weakens bones over time.”
- Exercise strengthens muscles and improves overall bone health. Experts recommend incorporating weight-bearing and muscle-strengthening exercises into a weekly routine for optimal bone health.”
About Gender and Age
- “Women are much more likely to develop osteoporosis than men, though men do develop the disease”
- “Did you know estrogen helps to protect the bones? This hormone decreases sharply when women reach menopause, which may lead to bone loss. This is why the chance of developing osteoporosis increases as a woman ages."
- “For both men and women, as a result of the aging process, the bone deteriorates in composition, structure, and function, which can predispose people to osteoporosis.”