HYDRATE! HYDRATE! HYDRATE! Our brain is about 70% water and the body is about 60-65%; we cannot live more than 2 days without it!

Water provides the following benefits:
• Quenches Thirst.-The body reacts to loss of water by giving you the feeling of thirst and dry mouth.
• Carries Nutrients to all body cells.
• Aids in digestion.–helps move food through our body.
• Reduces risk of kidney stones.
• Flushes out waste products.
• Promotes healthy skin; moistens eyes, mouth and nose.
• Satiety.-When the stomach fills to a certain point, the appetite response is suppressed. Filling the stomach with fluids can be a low calorie way to suppress appetite.
• Blood pressure management-helps keep blood pressure in normal zone.
• Lubrication-keeps our body moving.
• Protects against heat exhaustion-In hot temperatures (i.e. Bikram Yoga) or when the body is overheated, the body perspires to reduce heat and cool itself down. This requires a steady and adequate supply of fluid throughout the day to prevent dehydration.

  TIP: START YOUR DAY WITH ONE GLASS OF ROOM TEMPERATURE WATER AND ONE TABLESPOON OF FRESH LEMON – AN EXCELLENT DETOX!

  
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  PERFORMANCE NUTRITION FOR RUNNERS

  
  

  As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how you feel, work and think! A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, minerals and water. Here are some basic guidelines for a nutritious, healthy balance:

  
  

  CARBOHYDRATES Complex Carbohydrates are the best source of energy for athletes. A healthy balance of slowing burning complex carbohydrates including fibrous carbohydrates should make up about 50% of your diet. Great sources of slow burning carbohydrates are steel cut oats, 10 grain pancakes, long rain brown rice, rice pasta, quinoa, yams, baked potatoes, and sprouted grain bagel/sprouted grain wraps. Fibrous carbohydrates to include in your diet are fruits such as apples, berries, oranges, and vegetables such as tomatoes, carrots, and broccoli.

  
  

  PROTEINS Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15%-20% of your daily intake. Runners, especially those doing long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources such as eggs, fish, poultry, wild game meats, whole grains, legumes, nuts, nut butters, seeds, and whole food/whey protein smoothies.

  
  

  FATS Not only are fats a ready source of energy for the body, but fat is also necessary for the absorption of vitamins A, D, E, and K which improves the absorption of calcium in to the body. 30% of your total diet should come from fats. Foods such as raw milk, coconut/coconut milk, fatty fish, eggs, animal saturated fat, nuts, seeds, butter, ghee, oils (flax, fish, olive, and Udo’s Choice) are excellent sources of fat.

  
  

  MINERALS Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance. Include Himalayan Salt and sea vegetables such as dulse or arame in your diet for high doses of minerals.

  
  

  ELECTROYLTES Always replenish electrolytes (potassium along with calcium and sodium) after a run longer than 1 ½ hours or in hot weather. Foods that are high in electrolytes are carrots, banana, cantaloupe, kiwi, avocado, apricots, lima beans, meats, poultry and fish, winter squash, tomatoes and spinach.

  
  

  WATER After a workout, water helps in recovery by "flushing out" waste products through urination and defecation. It is very difficult (but not impossible) to "overdose" on water. A reasonable starting place would be to have a liter/hour during exercise. Don't rely on thirst; drink before, during and after any physical activity!

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