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| Visiting garden guest |
During these warm spring
days everything needs more water, the garden and it’s visiting guests, our household pets, and ourselves!
Regardless of your current level of activity we require 2.5-3 liters of h20 a
day, this is in addition to the liquid we obtain from the food we consume.
In extreme conditions, your
body can require up to 4,5, or even 6 liters of water a day! Before you start pounding the water, check in and see how you are doing....
HYDRATION TEST – A good rule
of thumb is if you haven’t pee’d in a couple of hours, you "probably" need some
more fluid in your system.
Electrolytes obtained
through oral hydration play a important role in our bodies quest for balance,
also known as homeostasis. Our
cells and blood plasma all require sodium and potassium to achieve healthy
blood PH and blood pressure. Our nerves and muscle function depend upon proper hydration levels to keep organs
and other bodily functions operating normally. Disruptions in electrolytes result in dehydration or hyper-hydration- also known as hyponatremia. Both conditions if not treated require emergency medical intervention, and can be fatal!
SPORTS BEVERAGES: The Sports beverage market
is headed by the Coca-Cola Bottling
company and has grown to represent over $20 billion in sales in the US
alone. These beverages are filled with added dyes, chemicals, and sugars
which overload your kidneys and liver- while delaying any liquid from
quickly rehydrating you!
Stick to natural ingredients w/out
caffine- Freshly squeezed fruit juice consumed in moderation work well. Try these easy recipes for simple electrolyte
replacement drinks to help keep you hydrated.
RECIPES
Simple Electrolyte Replacement Drink Options:
Coconut water-The
balance of electrolytes in coconut water mimics your blood’s electrolyte
balance, * I pour some into our morning smoothies- it is refreshing and delicious too!
FuelingYou
Electro-Juice
Ingredients:
1/2 cup freshly
squeezed orange juice
1/4 cup freshly
squeezed lemon juice
2 cups of filtered
water
2 -4 tablespoons raw
honey, to taste
1/8 teaspoon unrefined salt
(to taste)
Blend all ingredients in
your Nutribullet, and enjoy w/in :20 minutes of completing your last workout.
Green Tea & Lemon
Nectar
Ingredients
3 green tea bags
5 lemons
1/4 cup local honey
1 gallon distilled
water, 4 cups for boiling, the remaining cold water
2 cups crushed ice cubes
1/2 cup fresh mint
leaves, loosely packed
Directions
-Boil the 4 cups of
water and steep the teabags for 5 minutes, squeezing out the teabags into the
water when removing.
-Add the honey to the
hot tea and stir. Squeeze five lemons over a fine mLabelsesh strainer to catch the
seeds and into a bowl.
-Add the ice cubes to
a large pitcher and pour the steeped hot tea over. Add the cold water and the
squeezed lemon juice. Taste your Necter. Don’t add too much honey, just enough
to balance the acidity of the lemons.
Serve with a sprig of
mint, before serving.
Enjoy!
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What others are saying
“I highly recommend Tamra for her sports nutrition counseling. She has real understanding of what it takes to fuel an athlete to improve sport performance and improve health. It takes a special person to nudge you to make changes and she does it in such a way that it’s a gift. With Tamra’s help, I’m on a positive track eating food that is delicious and fueling my needs. I am a true skeptic about many things “food fad” but I believe Tamra has the nutritional, personal and athletic background to back up what she coaches, and in such a positive way!”
Service Category: Sport nutrition
Year first hired: 2014 (hired more than once)
Top Qualities: Great Results, Expert, Creative
-MNovak Former Master National Cycling champion & current competitive athlete!
Since meeting with Tamra Engle, my food choices have changed dramatically and become fuel choices. I have learned how to shop much more effectively for my health and how to make easy recipes work in my busy lifestyle. My energy level has taken a 180 turn for the better! Tamra has changed my life and I hope you will give her an opportunity to change yours!
Nancy McDaniel
Head Coach Women’s Golf
References in this article:
What is a electrolyte? http://en.wikipedia.org/wiki/Electrolyte
bird pic: courtesy of http://healthblog.dallasnews.com/files/2012/07/images-4.jpeg
Zico.com cocoanut h20 pic
Sports and energy drink market: http://www.euromonitor.com/sports-and-energy-drinks-in-the-us/report
Labels: cal womens golf, cocacola, Electrolytes, fueling you, hydration, NutriBullet, us army, zico coconut water
