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The Skinny on Water

5/6/2015

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Water is the fluid in which all life depends upon. Humans must drink water to live! An average person can go nearly two months without eating, but less than a week without water. As important as water is, most of us don’t know much about it, let alone how much to consume? We lose water through breathing, perspiration, urine and bowel movements. For the human body to function properly, we must replenish our water supply by consuming beverages and foods that contain water. Here are some facts I feel are most important to know and understand:

1. Drinking water helps you lose weight.

Fact. Research shows proper water consumption increases the metabolic rate in which people burn fat by approx. 30% in both men and woman. Now some of you clients reading this understand why I push water so hard! Of that 30% increase, 40% of THAT is due to the body trying to heat up the ingested cold water. Guess that doesn’t help me much as I only like room temperature water! Don’t confuse this process of increased metabolic rate to ‘water flushing fat away’…it doesn’t work like that, nothing does unfortunately. Another huge part of weight loss due to water consumption is that proper water consumption does help flush away access sodium that can cause you to bloat and retain water, making you look soft and add water weight on the scale. So if those are two big weight loss secrets from water intake, I don’t know what will make you drink more!!

2. The 8 glasses of water a day rule.

Myth. The 8 glasses of water theory came about due to that’s about how much water and INACTIVE woman (not men) expel throughout the day and the 8 glasses is what it would take to replace the fluids. New studies recommend a minimum of 2 liters a day for inactive woman and 3 liters for inactive men. These amounts greatly increase due to people’s activity levels and even the climates they live in!

3. Drinking water flushes toxins from your body.

Fact. Water doesn’t necessarily neutralize toxins in the body, but the kidneys do use water to get rid of certain waste products. If you don’t drink enough water, your kidneys don’t have the amount of fluid they need to do their job properly, i.e. removing waste and toxins. The body needs to have sufficient water supply otherwise then metabolic wastes will not be removed as well as they should. Plainly, the body would be keeping in toxins instead of expelling them.

4. Drinking water can help keep your skin moist.

Myth. Science says unless you are severely dehydrated, drinking large quantities will not prevent dry skin. That the moisture level of skin is determined more by genetic makeup (some have oily skin, some have dry etc.) oil producing glands and their functioning determines how dry someone’s skin is. Science also states that water consumed internally will not reach the epidermis (top layer of skin). I believe in science; however I do strongly believe staying hydrated will HELP your skin more than doing nothing at all. Water is needed by the body to do every little function, and water is needed for collagen production. Collagen leads to firm, full, youthful skin. So for me anyway…large water consumption for my skin will always be a priority!

A few more health facts about water:

  • Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration.

  • Drinking adequate amounts of water can decrease the risk of certain types of cancers, including colon cancer, bladder cancer, and breast cancer.

  • For a majority of sufferers, drinking water can significantly reduce joint and/or back pain.

  • Water can prevent and alleviate headaches.

  • Water aids in the digestion process and prevents constipation.

  • Water is the primary mode of transportation for all nutrients in the body and is essential for proper circulation.

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Whey Protein for Dummies

4/24/2015

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What is the difference between the Whey Protein out there? 
 
One of the most common questions I get asked from my clients is what is the difference between Whey protein and whey protein isolate?? Is one better than the other, will one build muscle faster than another??

What is whey? Whey is derived entirely from Milk protein. Whey is by far the most popular protein choice of athletes, dieters and just healthy active lifestyle folks. This is because Whey protein contains large amounts of amino acids (amino acids are the muscle building blocks your body needs to build muscle and repair tissues). Compared to the other proteins out there like soy, rice, vegan etc, whey is one of the fastest digesting proteins. 


Whey has an extremely high biological value (BV). A high BV means that the amino acid ratio is excellent for building muscle and that a large majority of the protein digested is absorbed and utilized by the body, and not turned to waste. Whey in its original form contains significant amounts of lactose and fat. (Lactose is milk sugar) The lactose and fats are then removed through processing and filtering. If you look on the back of your whey protein tub you will see the words “microfiltration” or "ion exchange," those are just methods of separating the fat and lactose from the protein. The end product is a more concentrated protein, either concentrate, isolate or hydrolysates.

Protein Concentrates: After the purification process, the whey yields a protein powder that is approx. 70-85% protein and up to 5% lactose. People with lactose intolerance will have trouble consuming this type of whey. This whey contains some varying amount of carbs, sugars, fats….but this is the best whey to use for baking!

Protein Isolates: This is the next step up in purification; the protein is purified again using more filtration or a technique called ion-exchange or cross-flow microfiltration. Protein isolates have very low carbs,fats and sugars. Contains approx. 90-94% protein. All or almost all lactose is removed, so people with lactose intolerance usually don’t have trouble with these whey protein isolates.


Hydrolyzed Whey: This protein is where the larger proteins found in the Isolate is further broken down allowing it to get in your system faster, enabling your muscles to start rebuilding quicker. That's because this whey is made entirely with hydrolyzed whey protein isolates (absorbed and synthesized by the body very quickly, great for post workouts).

I want everyone to understand that just because an isolate is more "pure" doesn’t necessarily mean that it is better or will produce more and greater muscle growth. Whey protein concentrate is still an excellent source of protein and has the high biological values that we spoke about earlier (amino acid building blocks). Because of the extra filtration processes whey protein isolates have gone through, it is more expensive. I personally recommend having at least one of each on hand for different uses. A concentrate I like having to make pancakes or brownies, desserts, and one isolate that can be shot back quickly either post workout or as per your diet plan.


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Success in education, family, careerĀ & fat loss are all the same!

3/31/2015

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My very first ever blog. I have so much I could write about, on so many different topics regarding health, fitness, dieting, science, bodybuilding, all of it. So where to begin!?!? Id be very open to any topics you would me to write about or questions you have on a topic.

One of the things I KNOW FOR SURE when it comes to weight loss and maintaining long term health is this.....Losing weight, keeping it off forever, being fit and happy with your physique and the whole 'life style' thing, can ONLY be achieved if you approach it like all the other aspects in your life that you have been successful at.

To get that diploma or degree or ticket in school, you needed to put in the WORK, lots of consistent work over time. You had to learn and earn that degree or whatever it was. It wasn't just handed to you, it didn't just happen.

Your happy family or healthy marriage for example, that didn't happen over night either! You had to WORK (again) and LEARN (again) things about yourself and partner along the way that lead to that successful marriage and or happy family and kids. It took time, it took patience, it took learnings and hard work over a consistent period of time to achieve didn't it...doesn't it still!?

That job promotion....do I really need to say this again....it took long hard work and learnings, applied over a consistent period of time to achieve and be rewarded that promotion, didn't it.

Weight loss is no different and how you achieve it shouldn't be looked at any differently either. When you can approach your weight loss goals with the same mind set you had with school or that job promotion, you will also be successful in long term weight loss. You must work hard, you must learn and educate yourself along the way. You must have rational patience and earn that weigh loss. HARD WORK AND LEARNINGS OVER A CONSISTENT PERIOD OF TIME EQUALS SUCCESS. If people could apply that same gusto into a healthy lifestyle as they do for their job or school or relationship, we'd probably have a lot less weight issues.
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    I'm not one for long drawn out blogs, so these will be easy reads. Hopefully very insightful, interesting, humorous, and helpful.

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