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.



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
      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
      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
-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.


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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!
Making changes for life!

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
Cal Woman's Golf Coach McDaniel 

 References in this article:
Urine test poster: courtesy of the US Army
What is a electrolyte?
bird pic: courtesy of  cocoanut h20 pic
Sports and energy drink market:

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