Are you aware of the food you are eating, I mean really aware? What it tastes like, how it makes your body feel, are you full, are you just eating for the sake of it?

This article is a little reminder to be more aware of our food and what we are putting into our bodies. With some simple tips you can control your eating and curb overeating and nasty little habits that have crept their way into your daily routine.

Have a read and see if any of these tips would benefit you and your eating habits.

Read me

 

 

(photo care of scrumdillyicious)

 

This article is not intended to give you an excuse not to drink water or to scare you. It’s a topic which I thought was interesting and at an early age thought not possible. Let’s explore.

Is it possible to drink too much water? Ok it’s time to get sciencey!

I still get shocked by the lack of water some of my clients drink. In fact its usually the first thing I get them to improve. I was telling a new client the other day about the imporatance of drinking water and it got me thinking of a question I had about water when I was a teenager.

In high school I remember asking my PDHPE teacher if it was possible to drink too much water. I had heard somewhere that you could and that it lead to some pretty serious problems. “No no no” he said as he shook his head dismissively “you can’t drink too much water”. Well i’m sorry Mr blank but I have to disagree with you.

Drink plenty of fluids, lots more water, keep your hydration up, more more more…
You’ve probably heard one of these sayings before. We know as a fact that water is essential to the functioning of your body. But have you ever wondered if it’s possible to drink too much water. Here’s what you need to know:

Can You Really Drink Too Much Water?

Yes. Drinking too much water can lead to a condition known as water intoxication and to hyponatremia which is a related problem resulting from the dilution of sodium in the body. Water intoxication is most commonly seen in infants under six months of age and sometimes in athletes. A baby can get water intoxication as a result of drinking several bottles of water a day or from drinking infant formula that has been diluted too much. Athletes sweat heavily, losing both water and electrolytes. Water intoxication and hyponatremia result when a dehydrated person drinks too much water without the accompanying electrolytes.

What is Water Intoxication?

When too much water enters the body’s cells, the tissues swell with the excess fluid. Your cells maintain a specific concentration gradient, so excess water outside the cells (the serum) draws sodium from within the cells out into the serum in an attempt to re-establish the necessary concentration. As more water accumulates, the serum sodium concentration drops — a condition known as hyponatremia. The other way cells try to regain the electrolyte balance is for water outside the cells to rush into the cells via osmosis. The movement of water across a semipermeable membrane from higher to lower concentration is called osmosis. Although electrolytes are more concentrated inside the cells than outside, the water outside the cells is ‘more concentrated’ or ‘less dilute’ since it contains fewer electrolytes. Both electrolytes and water move across the cell membrane in an effort to balance concentration. So in theory cells could swell to the point of bursting!

From the cell’s point of view, water intoxication produces the same effects as would result from drowning in fresh water. Electrolyte imbalance and tissue swelling can cause an irregular heartbeat, allow fluid to enter the lungs, and may cause fluttering eyelids. Swelling puts pressure on the brain and nerves, which can cause behaviours resembling alcohol intoxication. Swelling of brain tissues can cause seizures, coma and ultimately death unless water intake is restricted and a hypertonic saline (salt) solution is administered. If treatment is given before tissue swelling causes too much cellular damage, then a complete recovery can be expected within a few days.

It’s Not How Much You Drink, It’s How Fast You Drink It!

The kidneys of a healthy adult can process15 litres of water a day! You are unlikely to suffer from water intoxication, even if you drink a lot of water, as long as you drink over time as opposed to drinking an enormous amount at one time. To calculate the amount of water your body needs take your weight and multiply it by 0.33 and this will give the amount that is suitable for you and your body. For example a petite woman’s amount would be significantly different to a stocky male standing 6 foot 6!

Keep in mind you need more water if the weather is very warm or very dry, if you are exercising, or if you are taking certain medications. The bottom line is this: yes it is possible to drink too much water, but water intoxication is a very uncommon condition. So no more excuses, go fill up your glass. Water is VITAL to the healthy functioning of your body and it’s systems.

p.s coffee, tea, juice and all other fluids do not count as your water intake!!!

 

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(photo courtesy of eftrends)

Vegetarians listen up.

As promised here is a topic I come across quite often but I am not an expert on – is a vegetarian diet actually healthy? I have enlisted the help of nutrition expert Karen Taylor to give you the details you need to know.

Karen, I have had quite a few clients who have been vegetarian. Could you please explain what exactly the vegetarian diet involves?
A vegetarian diet is a plant-based diet which limits foods from the animal kingdom.  There are several categories of vegetarians, as outlined below:

Semi-vegetarian  – Dairy foods, eggs, chicken and fish, but no other animal flesh
Pesco-vegetarian – Dairy foods, eggs and fish, but no other animal flesh
Lacto-ovo-vegetarian – Dairy foods and eggs but no animal flesh
Lacto-vegetarian – Dairy foods but no animal flesh or eggs
Ovo-vegetarian – Eggs, but no dairy foods or animal flesh
Vegan –  No eggs, dairy, fish or meat

The biggest challenge I have with my vegetarian clients is their protein intake. How can vegetarians get the necessary protein?
It is certainly more difficult for vegetarians to optimise their protein intake.  This is a problem for all vegetarians but even more so for those looking to speed up their metabolism, lose weight and get the most out of their training regimes.  Along with protein deficiency, deficiencies in key nutrients including vitamin B12, iron and several other vitamins and minerals are common for vegetarians.

The good news is that vegetarians can get the necessary protein in their diet by combining plant protein sources.
Combining Plant Protein Sources

Animal sources of protein contain all eight essential amino acids which means they are a “complete” protein.  Plant sources of protein, on the other hand, generally don’t contain all eight essential amino acids, thus they are termed “incomplete” protein sources. For optimal protein intake, a vegetarian must “combine” their protein sources to ensure they are getting adequate “complete” proteins each day.

The following combinations will provide a complete protein.

•    Grains with legumes
•    Grains with eggs or dairy
•    Legumes with nuts and seeds
•    Legumes with eggs and dairy
•    Nuts and seeds with grains
•    Nuts and seeds with eggs or dairy

Following are some examples of these foods.

Item & Healthy Sources
Legumes – Lentils, all types of beans, peas, chickpeas, sprouts, peanuts
Grains – Wheat, rice, corn, rye, oats, barley, buckwheat, spelt, quinoa (all available as a whole grain, flour,  bread,      pasta or noodles)
Nuts – Almonds, cashews, walnuts, brazil nuts, pecans, pistachios, hazelnuts, macadamias
Seeds –  Sesame seeds, sunflower seeds, pumpkin seeds (pepitas), linseeds

When clients don’t eat any red meat, chicken, seafood or even eggs, I find it challenging to give them nutrition advice. Their simple carbohydrate is usually through the roof and their body fat quite high. What type of healthy and nutritious meals would you suggest?
Following are some meals which are quick and easy and provide a complete protein in the one meal.

•    Brown rice with lentil dahl
•    Wholemeal toast with a poached egg
•    Stir fry tofu with sesame seeds and cashews
•    Chickpea curry with yoghurt
•    Almond spread on spelt bread
•    Seed/nut mix sprinkled onto fruit and yoghurt

Processed foods, especially simple carbohydrates, can be quite addictive (ever tried to stop eating those chips or lollies once the bag’s open?).  This leads to excess calorie consumption and ultimately an increase in your fat stores.
Alternatively, one of the golden rules of healthy eating is to avoid processed foods.  Unprocessed foods tend to have more fibre for satisfaction, and if you add some protein, this will contribute further to satiety and reduce those cravings.   In this way, you will keep your metabolism firing and be able to achieve and maintain your goal weight.

Do you believe a vegetarian diet is healthy?
I believe that a vegetarian diet has the potential to be one of the healthiest diets on the planet.  Unfortunately, the majority of vegetarians get it wrong and the lack of protein and nutrient deficiencies from their diets result in fatigue, low muscle mass and excess body fat.

For a vegetarian to be healthy, they need to invest their time into ensuring that they are getting the nutrients they need.  The importance of protein combining cannot be overstated.  It involves some work and preparation but the hard work will be more than worth it when you are firing on all cylinders and burning fat like a champion!

 

Karen Taylor is a nutritionist and naturopathic herbalist and is the owner of Taylor-Made Nutrition, a busy nutritional consultancy providing advice on diet, health issues and methods to achieve optimal health.  

 

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