10 Ways to Eat Smaller Portions for Health and Weight Loss

Eating big meals full of meat with gravy, lots of pasta and second helpings of dessert can pack on the pounds and affect your overall health. When you save all your calories for one or two big meals a day, you’re more likely to overeat since it’s been several hours since your last meal.

Going up to five hours between meals usually won’t cause hunger pangs for most people. If you like to eat a late dinner, you might be setting yourself for overeatingand your metabolism will slow down.

When your body has to process a large amount of food at once, it can cause your digestive system to become sluggish. You don’t have to forego big meals for good. A big meal with all the trimmings is fine once in awhile, but don’t make it an everyday habit.

Be aware of not only what you eat, but how much of it you eat. The portions of mashed potatoes and gravy you eat at dinner and the slices of pie you eat for dessert can add pounds to your frame before you know it. Here are ten ways you can eat smaller portions during meals and snacks to maintain a healthy weight.

Limit Portion Size

Choose to eat a healthy portion of any food, and you won’t gain weight or suffer any ill effects to your health.

It’s not what you eat, but how much of it that causes problems. If you eat three Girl Scout cookies with a glass of milk, you won’t gain weight. If eat a whole box and wash it down with soda, your waistline (and your teeth) will suffer.      

We know a whole box of cookies can total 2000 calories or more; a few cookies are only about 200. You can’t stay fit and healthy if you splurge on cookies and chips regularly. When you feel like snacking in front of the TV, try eating air-popped popcorn seasoned with cayenne pepper or whole-grain crackers. Even if you absentmindedly eat too much, you won’t gain as much weight as if you’d binged on cookies.

Portion control, however, applies to all foods – even the healthy ones. Learn to plan food portions when you cook, and be aware of how much you eat at restaurants.

Drink More Water and Herbal Tea

Drink more water before meals and between meals to fill up your stomach. You’ll eat less and be well-hydrated. Along with herbal tea, water prevents hunger pangs without the harmful effects (and calories) of soda, coffee drinks and energy drinks.

Here are a few low to no-calorie herbal teas to keep you full between meals :

  • Green
  • Oolong
  • Goji
  • Chamomile
  • Ginger

Be careful when choosing herbal teas. Some teas, like green and oolong, contain caffeine and can cause you to become jumpy if you drink too much of it

Share Restaurant Meals with a Friend or Bring Home a “Doggie Bag”

According this article, 92% of American restaurants serve large portions, resulting in meals that often contain more calories than the recommended daily calorie requirement for an entire day.

Share an order with a friend, or eat half of an entrée at the restaurant and save the rest for later. Instead of ordering an entrée, order a salad or an appetizer. You can even order a children’s meal. Unless you have strong willpower, avoid the buffet.

Most servers will be happy to accommodate special requests, such as putting salad dressing or gravy in a cup on the side. (Putting salad dressing and condiments on the side prevents you from slathering too much on your food.)

Don’t be afraid to ask for a doggie bag for leftovers. Boxing or bagging leftovers makes sense. Restaurant meals, even at causal sit-down chains, are somewhat expensive, especially if you bring the whole family.

Use a Smaller Plate

We’ve been taught to eat everything on our plates since we were kids. It’s natural to feel guilty if we’re in a restaurant or at a dinner party and we fail to eat all the food in front of us. Learn to use smaller plates. With a larger plate you’ll apt to fill it up even if you know you shouldn’t.

Don’t Use Electronics While You Eat

Eat slowly instead of gulping down your meal. You’ll actually enjoy the taste and texture of your food, and you’ll eat less.

Instead of eating in front of the computer, use your dinner table. Family dinners have been shown to foster better relationships between spouses, as well as parents and children. A home-cooked meal, even one made by a beginning cook, is better for you than gulping down fast food in your car or at your desk.

Tip – Don’t lie down after eating as it will tamper with digestive process and may cause acid reflux, especially if you’ve eaten

Eat Smaller Meals throughout the Day

Studies differ on the advantages of eating smaller meals throughout the day, but the longer you wait between meals, the likelier you are to eat more when you do finally eat. Your body burns energy every time you eat to digest food. When you eat small meals several times a day, it boosts your metabolism and you burn more calories.

Eat oatmeal with blueberries for breakfast instead of bacon, eggs and pancakes. For extra fiber and nutrition, substitute groats for oatmeal. Groats are the whole, unprocessed form of oats. They take longer to cook, but are much more filling than rolled or steel-cut oats.  Follow your breakfast of oatmeal or groats with an apple mid-morning, and eat a tuna sandwich at lunch time. Instead of a sugary coffee specialty drink in the afternoon, drink a sugar-free banana smoothie.  This eating schedule may seem odd at first, like you’re denying yourself food, but all you’re doing is spreading your food intake throughout the day instead of cramming it into two or three meals.

Need more variety in a small-portion diet? Try this delicious 382- calorie Honey Roasted Carrot, Coriander and Ginger Soup with Crunchy Chickpea Croutons soup for lunch or a late afternoon pick-me-up.  Here’s a list of portion-controlled, low-calorie recipes to prevent overeating caused by super-sized food servings.  

Tip- Your body may take up to 20 minutes before you realize you’re full. Slow down your eating by taking smaller bites and thoroughly chewing your food before swallowing. Make sure your mouth is empty before taking another bite of food.  

Get between Seven and Nine Hours of Sleep Each Night

When you’re tired, you tend to crave more carbohydrates and overeat.( Fatigue’s been shown to stimulate production of Ghrelin, a hunger-inducing hormone.) After you eat cake, doughnuts or other processed carbs, you’ll feel energetic for awhile, but it’ll soon fade. Getting enough sleep provides you with more natural focus and energy to get through your day and perform tasks, and it curbs your appetite too.

Choose Whole, Unprocessed Foods

When you replace processed foods with fresh foods, and eat smaller meals several times each day, you’ll lose weight or, at the very least, maintain your current weight. And you’ll feel “lighter” and healthier instead of feeling “stuffed” after each meal.

Eat a salad, low-fat chicken soup or veggies as an appetizer. The fiber helps control your appetite and fills you up fast. Veggies, salad and other fiber-heavy foods travel more slowly through your digestive system. Broccoli, spinach and tomatoes are just a few vegetables that’ll fill you up and add valuable nutrients to your diet. Broccoli is high in Vitamin K, Vitamin C, iron and potassium. It also contains many plant compounds that contribute to better health, including sulforaphane, which protects against many different types of cancer.    

study in the New England Journal of Medicine shows that eating potato chips or French fries regularly leads to a bigger weight gain than noshing on other comfort foods.

If you can’t summon the willpower to stop eating chips and cookies,  then keep your house free of sugary and salty treats until you can exercise self control. Replace high-calorie snacks with fresh fruits.

Diets high in red meat, alcohol, sugary drinks and processed flour also lead to an arthritic condition called gout. Avoid gout by eating more eggs, whole grains, Vitamin C, low-fat dairy products and drinking more water. Also avoid certain food combinations when planning meals. Eating bacon and eggs, or any two concentrated protein sources in a single meal will impede digestion and cause fatigue.

Measure Your Food When Cooking at Home

At home, don’t guesstimate how much salt, flour or butter you’ll need for a recipe – at least until you until become skilled at it. Buy an accurate scale, measuring cups and measuring spoons if you don’t have them already.

When you cook at home, include protein (beans, lean red meat, etc.) and low glycemic index carbohydrates (whole grains, pasta) with every meal. When figuring portions, a half cup of oatmeal or pasta is referred to as a single serving.  Two cups of raw spinach equals one serving; half a cup is the best serving size for cooked or canned veggies.

Serve food from the stove or a separate serving station. If you eat from serving platters at the table, it’ll be easier to lose track of how often you help yourself to more food. You’ll be more aware of going for your third or fourth helping if you have to get up and walk to the stove or counter to get food.

It may seem a little old-fashioned to schedule meals at exact times, but it does help you focus only on eating and prevent you from multi-tasking when you should be enjoying your food. You shouldn’t do anything but eat while you’re at the table – unless, of course you have an interesting tablemate. Talking with a friend or family member may actually make you eat less, while other distractions make you eat more.

You’ll be better able to keep track of how much you eat when you schedule regular meals. When meals are scheduled and just a few hours apart, you’ll be better able to control cravings for junk food and quick trips to the Starbucks.

Distract Yourself When You’re Tempted to Overeat

Although drinking coffee at Starbucks costs more than brewing it at home, many people buy their lattes from coffee shops because of the social outlet it gives them. You don’t need to give up the social aspect of going to Starbucks or another local coffee shop – just order plain coffee instead of sugary coffee drinks with whipped cream on top.

If you eat when you’re bored or upset, try doing something else to pass the time and forgot about food. Take a walk, visit a friend or do yoga. You’ll soon be immersed in your new activity and lose the desire to snack.

Eat a cup of low-calorie vegetables before a meal as an appetizer, or add vegetables to casseroles and sandwiches. Adding a low-calorie vegetable to a meal supplies nutrients, and its high water content fills you up to prevent overeating.  

Portions and Digestive Health

Your digestive system consists of your mouth, esophagus, stomach, intestines, liver pancreas and rectum. That’s a lot of body parts for a seven-course meal to work its way through three times a day, everyday. Large meals of processed foods keep you “backed up”.   If you eat three heavy meals daily, your body has to work extra hard to process all that food. It’s much better to eat smaller, more frequent meals. If you must eat larger meals, choose lighter foods – fish, organically-raised poultry, vegetables and whole grains – instead of the usual meat and potatoes.  

The most common digestive problems related to overeating and bad food combinations include upset stomach, nausea, bloating, acid reflux and constipation.

Watching your food portions during meals – and when you’re snacking – helps you stay fit and energetic. It may take awhile to get used to eating smaller portions and saving the rest for later, but once you find out how much better you feel when you eat light, you won’t go back to “stuffing” yourself at dinner.

For extra energy in between meals, take a REVV Instant Energy WaferREVV is made with the superfood wheatgrass, along with periwinkle herb, choline, L-taurine and tasty, healthy cocoa. REVV’s a safe, natural supplement that gives you vigor without the sugar and calories of energy drinks.  

 

 

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10 Tips to Stay Healthy on Vacation

Holidays and vacations are well-deserved breaks from routine. Food and alcohol play a large part in many vacations while other travelers dedicate their free time to sports and hiking. Vacations are a time to relax and discover new cities and cultures. Some of those adventures could end in injuries and illness if you don’t plan ahead. And sampling tasty cuisine in restaurants day after day can pack on a few extra pounds in a short time! Avoid injuries, infections and weight gain by using common sense during your trip.

Follow these 10 tips to stay healthy on vacation.

1. Plan in Advance

Staying healthy on vacation is a lot easier when you plan in advance.

Do research on the restaurants in the city you’re visiting. Check guidebooks, travel articles and forums, and ask friends for advice. Most restaurants have an online menu, so you’ll be able to check out healthy options before you even arrive at your destination.

Eat a big meal before heading out to the airport. You’ll be less tempted to eat at the food court or buy snacks, which will save you money as well as calories.

2. Take a First Aid Kit

Pack a first aid kit before you leave on your trip. Include Neosporin, band-aids and gauze for cuts and scrapes, aspirin or Ibuprofen, Imodium for diarrhea and Benadryl for allergies (and as a sleep aid), tweezers, antiseptic towelettes and sunscreen. It’s a good idea to pack extra prescription medication in case your return home is delayed. Many factors contribute to the items you’ll need in your kit. A vacation backpacking in India requires more items than a kit for taking in Broadway shows in New York City. Resist the urge to skip a DIY first aid kit. Buying these items when/if you need them may be expensive – especially if you buy them at the hotel gift shop.

3. Stay Healthy on Vacation by Supplementing Your Insurance

If you’re traveling abroad, check your medical insurance before you leave. If you suffer a major injury or illness, treatment in a foreign hospital could cost tens of thousands of dollars. Ask your health insurance company if you need to buy a supplemental policy. Many companies provide insurance for people traveling overseas. Travel.state.gov  offers information about securing insurance for U.S. and foreign destinations as well as medical evacuation.

4. Stay Healthy on Vacation by Preparing for Your Cruise

Cruises have been in the news lately for all the wrong reasons. Outbreaks of norovirus, measles, rubella and other diseases have plagued some cruises. Avoid measles, mumps, rubella and similar diseases by making sure your vaccinations are up to date. Some destinations may require certain vaccinations and other health paperwork. Check the CDC’s(http://wwwnc.cdc.gov/travel/destinations/list ) website for details.

Avoid the nausea, diarrhea and vomiting caused by norovirus by washing your hands with soap and water. Wash up after eating, holding doorknobs, railings or items other people have touched, using the bathroom or changing diapers. If soap and water isn’t available, use hand sanitizer. (There are hand sanitizer dispensers throughout major cruise ships.)

If you have a chronic illness, bring extra medication with you and check with your doctor before your trip regarding any health precautions you should take. It’s also a good idea to get a flu shot before taking a cruise. Respiratory illnesses spread quickly on cruise ships.

When visiting ports of call, eat only cooked food and drink from sealed container. Eat fruit you’ve washed and peeled yourself and avoid using ice.

5. Hydrate

How much water you drink influences your overall health and energy and your digestion. Drink the same amount of water while traveling as you do at home. If you don’t hydrate, you’ll become sluggish and constipated. It’s unpleasant enough to be constipated at home, but traveling makes it even worse. Drink water on the plane instead of alcohol, which dehydrates you. (If you do drink alcohol, consume one glass of water for each alcoholic beverage.) Carry bottled water with you while in transit.

6. Get Enough Fiber in Your Diet

Maintaining proper digestion can be difficult at home if you don’t exercise or eat right. If you don’t take precautions, irregularity will become a bigger problem when you travel. Sitting on long flights or train rides, driving for hours at a stretch and eating leisurely, exotic meals slow down your metabolism and your digestive system.

Order fruit or a side salad with meals and eat it before the main course. This will ensure you get some fiber with each meal. Eating fruit, salad, nuts, seeds and whole grains will help you stay healthy on vacation. Carry a bag of sunflower seeds or trail mix with you on hikes or long days sightseeing.

7. Get Up and Move Around!

Most vacations end to be sedentary – you sit on a tour bus, in restaurants, at a plays or concerts – and you may not get enough exercise. A short session on the treadmill in the hotel gym won’t be enough to fulfill your daily activity quotient, so walk whenever you can. Take the stairs instead of an elevator or escalator, and don’t sit for long periods. You can set your cell phone to vibrate every 30 minutes as an exercise reminder.

Stay Healthy on Vacation with These Exercise Tips

  • Engage in fun physical activities with family and friends instead of taking formal tours and sitting on a bus for hours. Walk or bike through the city or take a “hop on, hop off” tour. These tours combine a formal seated bus tour with several stops that allow tourists to explore on their own and then return to the bus at a scheduled time. Better yet, take a walking tour, and be sure to bring bottled water or healthy snacks with you.
  • Spend more time in the sunshine!  Sunlight is the best source of Vitamin D, the happiness vitamin. If your vacation involves late nights, casinos, museums, restaurants and mostly indoor activities, schedule a few hours every day to go outdoors, weather permitting. The sunshine and fresh air will boost your mood and give you more energy.
  • Pack resistance bands, a jump rope, a foot roller, yoga mat or other light exercise equipment. You’ll be more inclined to exercise if you bring some of your own equipment from home. You may even bring roller blades, a bike or skateboard, depending on where ( and how) you’re traveling.

8. Eat Smaller Portions and Be Mindful of What You Eat

While you want to be mindful of the food you eat on vacation, don’t go overboard asking about ingredients or calorie count. If you’re traveling abroad, declining certain foods may be considered rude! When you eat alone, order healthy foods and eat small portions, but when you’re out with friends or family, it’s fine to indulge. After all, you’re on vacation!  Balance your food intake by sticking close to your at-home diet 80% of the time, and enjoying unusual local food 20% of the time. A few high-calorie meals or treats won’t harm your health or make you gain weight if you eat sensibly most of your vacation.

Vacation Tips for Healthy Eating

  • Use a small plate when eating at a buffet. You won’t be tempted to pile on as much food. If you can’t resist sampling cheesecake, pasta or fried chicken, share the goodies with a friend.
  • When eating in restaurants, limit high-fat items. These dishes are described as being creamy or creamed, fried, buttery, breaded or crispy. Choose low-calorie entrées that are roasted, grilled, charbroiled, stir-fried or poached.
  • If you’re driving to your destinations, plan pit stops around sit-down restaurants or Mom and Pop diners instead of fast food chains. If this isn’t possible, stick to salads (without dressing), veggie burgers, turkey burgers or grilled fast food items. Fast-food franchises list calorie totals of all menu items on their websites and in restaurants. Be safe and check calorie totals on the internet before you leave for your trip.

9. Avoid the Bar and the Mini-Bar

Beware of long nights at the bar. This is a lot easier said than done if you’re on vacation in Las Vegas, but pace yourself if you’re drinking with friends. Set a limit and stick to it. Avoid mixed drinks – they’re high in calories (a Long Island Iced Tea has 780 calories; a Pina Colada 644). Opt instead for red wine, a half-pint of beer or a mojito (without sugar syrup). If you prefer hard liquor straight, a shot of tequila is only 65 calories, and malt whisky is only 75 calories a serving. Drink water before going out to the bar to fill up so you drink less alcohol. Lock up the mini-bar if there’s one in your hotel room and stock up on bottled water instead.

10. Rent a Room with a Kitchenette and Explore Local Markets

Stay healthy on vacation by sampling local markets in your vacation destination. You’ll save money and learn about local culture. Farmer’s markets have fresh fruits, vegetables, juices and even spices.

Book a room with a kitchenette to cook foods from local markets. It’s a great way to save money and bond with your travel companions. Keep trail mix, fruit, bottled water and leftovers from the meals you’ve cooked in your mini-fridge instead of ordering room service.

Stay Healthy on Vacation with Wheatgrass!

You can take a wheatgrass supplement to get all the nutrients you need, stay regular and burn fat while on vacation. Wheatgrass is 70% chlorophyll. Chlorophyll is sometime called nature’s sunshine – it’s the pigment that makes plants green!

Chlorophyll gives wheatgrass its high value nutrients, which include calcium, Vitamin A, Vitamin E, Vitamin K, Vitamin C, zinc, potassium, selenium and B-complex vitamins. Some wheatgrass supplement tablets contain extra B-complex vitamins, to give you even more energy and boost your mood before, during and after your vacation. Wheatgrass also has digestive enzymes to help you stay regular and all essential amino acids.

You can pack your wheatgrass supplements in their original bottles or a plastic baggie. Wheatgrass tablets are solid, so they aren’t included in the Liquid, Gel or Aerosol (LAG) limits. Liquid-filled soft gel capsules are forbidden under the LAG limits. Carrying a few hard supplement tablets in a plastic baggie in your carry-on luggage should pose no problem. Here’s an article(http://seniorliving.about.com/od/travelsmart/a/medicationsecur.htm ) about carrying prescription medicine, over the counter medication and supplements through airport security.

Zeal O2, REVV and Happy GirlWheatgrass Supplements Help You Stay Healthy on Vacation

Stay healthy on vacation or anytime by taking one of Wheatgrass Love’s wheatgrass supplements. If you’re new to wheatgrass tablets, we recommend taking them for a few weeks before traveling to get your body acclimated to them and to flush any toxins built up in your system.

Zeal O2 Natural Weight Loss Supplement helps flush toxins out of your body and prevents it from absorbing more. It skyrockets your energy and helps you focus by increasing blood and oxygen flow. It keeps your digestive system working efficiently so you avoid travel-related constipation. Zeal O2 has a proprietary blend to further enhance the health benefits of wheatgrass. We’ve added extra B-complex vitamins to the amount already in wheatgrass to keep your energy steady and battle the effects of jet lag. Our herbal blend contains cayenne pepper, green tea extract, ginger, gingko biloba and several other herbs to fight inflammation and give you more energy. Ginger is also great for the respiratory system, offering more protection from illness if you’re taking a cruise. Citrus Aurantium (bitter orange) increases your fat-burning capacity safely so you can maintain your weight on vacation without raising your blood pressure or heart rate. Order Zeal O2here: http://wheatgrasslove.com/products/zeal-buy-now

REVV Natural Energy Supplement gives you energy for sightseeing, hiking and other vacation activities. We take the power of high-grade wheatgrass and brain-boosting periwinkle herb and combine it with cocoa, caffeine, and L-taurine to make tasty chocolate mint wafers. Take REVV wafers as needed to boost your energy and mood on vacation or at home. OrderREVV Energy Supplement here: http://wheatgrasslove.com/products/revv-buy-now

Stay healthy on vacation with REVV, Zeal O2 and HappyGirl!

HappyGirl Natural Mood Enhancing Supplement uses the same high-grade wheatgrass as REVV and Zeal O2 to provide overall health benefits and skyrocket your energy. The additional B-complex vitamins help neutralize mood swings and keep you sharp and focused. That’s important while you’re traveling, especially if you have to stand in long security lines or rush to make connecting flights. HappyGirl‘s herbal blend includes green tea extract, ginger, cayenne pepper, fo-ti, gotu kola and ginseng to boost emotional and mental health and increase physical endurance. Order HappyGirl here:http://wheatgrasslove.com/products/happygirl-buy-now

To place an order or ask any questions about REVV, Zeal O2 or HappyGirl,call us at 877-303-1717. We’re so confident you’ll like Wheatgrass Love products, we offer a 365-day, complete satisfaction guarantee. If you’re not happy with our product, return it for a full refund.

Everything You Need to Know about Hydration

Staying well-hydrated is important to stay healthy and alert. Dehydration impairs short-term memory, fatigue and reduces cognitive performance. Even mild dehydration interferes with critical thinking skills. Busy, preoccupied or athletic folks may not get enough fluids. But how much water is enough, and when (and how) should we get more fluid in our diets. Check out these facts for everything you need to know about hydration.

Water, Body Weight and Everything You Need to Know about Hydration

Your body consists of one half to two-thirds water. Women tend to have a lower percentage of water in their body weight (52%-55% to a 60% average for a man) because they usually have more fat than lean tissue. (Fat tissue contains less water than lean tissue.) Water accounts for 70% of body weight at birth and during early childhood, and is at its lowest percentage in old age. Obese people have a lower percentage of water in their body weight than people of average weight. A 150 pound man has ten gallons of water in his body – 6 to 7 gallons inside cells, 2 gallons in the space around cells and about a gallon in the blood.

Everything You Need to Know about Hydration – How Much Water Should I Drink?

You need water to replace fluids you lose through sweat, bodily functions and exercise. The eight glasses of water a day rule can be adjusted depending on your circumstances.  People who exercise a lot may need more than eight glasses a day, while others need less. You consume water through fruits and vegetables and other foods, and there’s water is part the other liquids you drink. The water in food and other beverages counts as part of your daily water total.

Drink when you’re thirsty – that’s the only rule you should follow. If you’re hydrating enough, your urine should be a pale straw or light lemonade color. Colorless urine means you’re drinking too much water and dark, slightly green urine means you’re not drinking enough water. If your urine is consistently another color, you should check with your medical provider to make sure nothing’s seriously wrong.

Water hydrates you, but it has lots of other benefits you’ve probably never considered. Drinking enough water is a great way to maintain your weight or even lose weight.

Everything You Need to Know about Hydration – and Dehydration

Dehydration occurs when you don’t drink enough fluids. You can lose fluid from sweating too much from playing sports in hot weather, a fever or other illness, vomiting, diarrhea or urinating too much. Excessive urination is caused by diabetes, diuretics and certain medications. Lack of thirst can be caused by a sore throat, nausea or mouth sores. People with diabetes and older adults are at a greatest risk of dehydration than younger adults. Anyone suffering from a fever or diarrhea should drink plenty of fluids to prevent dehydration.

Drinking coffee and tea won’t dehydrate you unless you drink cup after cup throughout the day. Coffee and tea do contain water, after all. To prevent dehydration, curb alcohol consumption and increase fluid intake if you’re on a high-protein diet. Eating lots of protein causes you to urinate more, so replace the water you’ve lost by drinking more fluids.

Signs of mild to moderate dehydration include headache, muscle cramps, dry mouth, dark yellow urine, thirst and cool dry skin. Symptoms of severe dehydration are dark yellow or amber colored urine or inability to urinate, rapid heartbeat, dizziness, confusion, sunken eyes and listlessness. When examining people for signs of severe dehydration, doctors look for low blood pressure, skin that isn’t elastic (it won’t spring back right away after being pinched) and rapid heart rate.

You can correct most cases of mild to moderate dehydration by drinking water or sports drinks with electrolytes, eating fruit and other foods containing water, or sucking on ice cubes. If you suffer severe dehydration due to a heat emergency, you may need to be treated with an IV of fluid through a vein.

Everything You Need to Know about Hydration – Can I Drink Too Much Water?

It’s possible to overhydrate, but it doesn’t happen as often as dehydration. An electrolyte and sodium imbalance is called hyponatremia. Drinking too much water during a marathon or endurance sports causes this sodium imbalance. Kidney disease and using antidepressants and pain medications can also cause hyponatremia. .Symptoms of overhydration include confusion, nausea, fatigue, headaches and muscle spasms. Treat mild and moderate hyponatremia by cutting back on fluids. Severe hyponatremia is treated with IV fluids and medication to increase sodium levels in the body.

The best way to prevent dehydration and overhydration is to listen to your body, drink when you’re thirsty, and adjust the amount of fluid consumed to your particular situation. You’ll need to drink more fluids when the weather’s hot and humid than when it’s cool. Drinking more fluids is important when you participate in intense sports or workouts, but don’t overdo it.

Everything you need to know about hydration isn’t limited to water and other fluids, some fruits and vegetables contain a substantial amount of water. Watermelon, blueberries, cucumbers, strawberries and plums are between 80 and 92% water.

What are Electrolytes and What Do They Do?

Electrolytes, minerals in your body with an electric charge, are found in your urine, blood and body fluids. Magnesium, potassium, calcium, chloride, sodium and phosphate are electrolytes. These minerals help your body run at peak efficiency. Electrolytes regulate blood pressure, blood pH, rebuild damaged tissue and ensure proper muscle and nerve function. Muscles need these electrical conduits to contract. Heart, nerve and muscle cells sustain voltage across membranes with electrolytes.

You get electrolytes from food and beverages. If you don’t eat the right amount of nourishing foods or drink the right amount of water, it results in an imbalanced electrolyte level. This causes weak muscles, or muscles that retract too much.

Electrolyte level in the blood can be high or low. Electrolytes in your body go up or down depended on how hydrated you are or how much water you drink.

Hormones produced in the kidneys and adrenal glands keep your electrolyte level constant during body changes. When you sweat during exercise, your body loses sodium and potassium. You can keep your electrolyte level healthy by eating fresh fruits and vegetables. Drinking enough water every day is important, especially after you exercise or when it’s hot outside. The kidneys filter out excess electrolytes in the blood, so there’s little chance of having too many electrolytes.

Everything You Need to Know about Hydration and Exercise

You’ll need to hydrate often while hiking, biking, jogging or participating in outdoor sports. Water is your safest, healthiest choice, though some intense athletes benefit from sports drinks with little or no caffeine. Consuming too much caffeine during heavy exercise can have a diuretic or laxative effect. Soft drinks aren’t a good choice either, as they don’t replace electrolytes.

When you have an intense workout, you lose salt and water as you sweat. Gatorade and other sports drinks may be better for some people after grueling exercise or in extreme weather because they contain electrolytes. Sports drinks contain potassium, magnesium, sodium and calcium to replace the electrolytes you lose during exercise. Electrolyte balancedsports drinks should be used sparingly, even if you exercise heavily in hot weather. Protein drinks or drinks containing creatine or other extras aren’t necessary. Filtered tap water works just as well in most situations and it’s cheaper! You can drink bottled water if tap water isn’t available, but tap water hydrates just as well.

Everything You Need to Know about Hydration – Electrolytes and How to Get Them

Here’s some specific information about electrolytes, and what they do for your body and brain.

Sodium (Na)

Sodium sparks electrical signals in the body, helping your muscles and brain work. It is found in your bloodstream, in the plasma outside the cell. Water and sodium are found together in the body. If you have too much salt in your diet and it causes your body to retain excess sodium, the kidneys excrete it.

Sodium imbalance causes cells to function improperly. This may result in weakness, confusion, seizures and swelling. Too much sodium in the body causes dehydration. If you drink beverages with too much salt or sweat profusely from illness or too much exercise, you’ll become dehydrated. Drinking too much water causes hyponatremia, which dilutes sodium in the blood. Low sodium may be caused by antidiuretic hormone secretion from brain diseases, cancer or certain medications.

Potassium (K)

Potassium is found inside the body’s cells. It’s essential for generating electrical impulses that regulate brain and muscle function. Excessive sweating, vomiting and diarrhea cause potassium deficiency called hypokalemia. This is often a result of using too many laxatives or diuretics. Magnesium deficiency is also connected to hypokalemia. There are plenty of delicious potassium-rich foods, such as sweet potatoes, tomato sauce, white beans, halibut, prunes, carrot juice, bananas and orange juice.     

Calcium (Ca)

Calcium binds to protein in your blood, and the amount of calcium is dependant upon calcium in the diet and your nutrition. Calcium and magnesium levels in the body closely affect each other. The magnesium level in your body needs to be balanced before low calcium levels are treated. Hypercalcemia, a condition caused by too much calcium in the body, is characterized by abdominal pains, kidney stones and depression. Having too much Vitamin D or A in your system, breast cancer and kidney failure cause hypercalcemia. People who have too little calcium in their bodies suffer from hypocalcemia, which cause muscle spasms and weakness. Hypocalcemia is usually caused by eating disorders. Foods rich in calcium include cheese, yogurt, seafood, legumes, almonds, oranges and leafy green vegetables.

Everything You Need to Know about Hydration and Magnesium

Magnesium (Mg)

Magnesium is an often-neglected electrolyte that relaxes muscles and is essential for many metabolic processes in the body. You get magnesium in your diet from seeds, nuts, dark leafy greens, fish, yogurt and dark chocolate, among other foods. Studies indicate that nearly half of Americans don’t get enough magnesium in their diets, so most people can benefit from taking a magnesium supplement.

A Wheatgrass Supplement Contains Important Electrolytes and Other Nutrients

Wheatgrass is one of the best sources of magnesium. This superfood is mostly chlorophyll – the green pigment that makes plants green. And chlorophyll is loaded with magnesium, calcium, chloride, sodium and potassium – electrolytes necessary for many metabolic processes. You can take wheatgrass as a convenient tablet supplement, just like you would take any vitamin. The chlorophyll in one wheatgrass tablet contains the electrolytes listed above plus the following nutrients:

Vitamins –Vitamin C, Vitamin A (beta-carotene),Vitamin B1(thiamine),Vitamin B2 (riboflavin),Vitamin B3 (niacin),Vitamin B5 (pantothenic acid),Vitamin B6 (pyridoxine)

Vitamin B7 (biotin),Vitamin B9 (folic acid),Vitamin B12 (cyanocobalamin),Vitamin K

Minerals – Zinc, Selenium, Iodine, Nickel, Cobalt, Chromium, Manganese, plus electrolytes – Magnesium, Calcium, Sodium, Chloride, Potassium

Amino Acids – Wheatgrass contains all essential amino acids, including isoleucine, histidine, leucine, lysine and tryptophan. Amino acids are necessary for breaking down food, repairing tissue and performing other vital body functions.

Enzymes – Wheatgrass has hundreds of enzymes, proteins that are catalysts to body functions. Enzymes make chemical reactions in cells possible. They help break down fat and sugar, aid digestion and perform other vital functions.

Wheatgrass flushes toxins out of your body and prevents it from absorbing more poisons – from the air, water and the environment. It enhances digestion to keep you regular and helps build red blood cells. It boosts your immune system and gives you more energy. Taking a wheatgrass supplement enhances the effects of a proper diet and hydration to give you a healthier life.

Zeal O2, HappyGirl and REVV from Wheatgrass Love Contain Magnesium, Potassium and Other Electrolyte Minerals

Once you’ve researched everything you need to know about hydration, you won’t need to wonder about the how many fluids you should take in each day. Eating a balanced diet of fruits, veggies, fish and whole grains, along with good hydration, will improve everything from your skin and hair to your immunity and digestion. Safeguard your health even more by taking a wheatgrass supplement tablet from Wheatgrass Love.

Zeal O2 Natural Weight Loss Supplement is an appetite suppressant, weight management tool and nutritional supplement. It’s made with high-grade wheatgrass (with additional B-complex vitamins). Its proprietary blend contains the natural appetite suppressant Citrus Auranthium (bitter orange) and metabolism-boosting green tea extract, cayenne pepper, ginseng, ginkgo biloba, damiana and gotu kola. This herbal blend offers nutrients to suppress your appetite and increase your energy during and after a diet. Read about Zeal 02 here: http://wheatgrasslove.com/products/natural-weight-loss-supplement

To boost energy during workouts or anytime , use REVV Natural Energy Supplement. These delicious chocolate mint wafers are powered by high-value wheatgrass with added B-complex vitamins, caffeine, L-Taurine and periwinkle herb to ramp up your energy. The nutrients in REVV can help you maintain good digestion, clear toxins from your body, and give you the endurance and energy you need for sports, school or work.  Learn more about REVV here: http://wheatgrasslove.com/products/natural-energy-supplement

Wheatgrass Love’s Happy Girl Mood Enhancement Supplement combines wheatgrass power with a proprietary blend of happiness-boosting herbs including green tea extract, citrus auranthium (bitter orange), gota kola, hawthorne berry, ginseng, gingko biloba, cayenne pepper and ginger.Happy Girl can be used daily for nutritional support. It’s not just for women –men and seniors can use it, too! Learn more about Happy Girl here and order your first bottle!http://wheatgrasslove.com/products/mood-enhancement-supplement

Call us at 877-303-1717 to order Zeal O2, HappyGirl or REVV. We’re here to answer any questions you may have about our high-value wheatgrass supplements!