Hydration & Exercise

Around 60-70% of the human body is composed of water, so it's fair to say that water is vital for survival. It functions to keep our body temperature regulated, allows us to breathe, is essential in digestion and excretion, assists body movement, just to name a few! Drinking 8-10 glasses of water each day is recommended, but during exercise or when in hot environments, we need to drink more, because we sweat more.

Do you know: 

Studies have shown as little as one percent dehydration can cause major changes in body temperature, while two percent dehydration will drop your performance levels significantly! So to operate efficiently, it's crucial to keep your fluid levels up. But is water enough? Or do you need a sports drink to stay properly hydrated? Sports drinks will keep you well hydrated and give you energy if you're participating in high intensity exercise for more than an hour. However, if you're not exercising to this level, plain water will do just fine.

What defines a sports drink? 

Sports drinks (sometimes called electrolyte or isotonic drinks) are developed to contain the right level of carbohydrates and electrolytes (such as sodium and potassium) to keep you well hydrated, replacing what is lost from the body during exercise.

Other drinks that contain high amounts of carbohydrates (such as Lucozade and Red Bull and soft drinks) stop water being absorbed quickly and therefore can delay hydration, so are not suitable before exercise. So if you're doing a high intensity workout, choose a sports drink. But, if you're not working out to this intensity and drink them as part of your everyday routine you may end up putting on weight because of the extra carbohydrate content. If you don't like the taste of plain water, add a slice of lemon, orange, or a sprig of mint to give your water some flavor without added calories. 

Hydration tips for exercise 

1.    Make sure you're well hydrated before you exercise - start drinking approximately two hours ahead

2.    Continue consuming fluids during exercise

3.    Always remember to re-hydrate after exercise - it's essential for recovery. Try to drink one to two glasses per hour until your urine is pale again

It's easy to forget the importance of staying hydrated, especially during exercise. When possible, complete your workout with a friend so that each of you will have an accountability partner.

How To Beat Emotional Eating

All of us, at some time, have found ourselves eating when trying to deal with emotional issues. When these times come, are you feeding your stomach or feeding your feelings? Often the answer is both. We need to eat to fuel the body, but sometimes we eat to satisfy our feelings. It could be particular foods because we're happy, sad or even bored, but when we eat for reasons other than physical hunger, it's emotional eating.

Eating when we're not really hungry is a sure way to add unnecessary calories weight that can quickly ruin your weight management program. So how do you beat emotional eating? Know the difference and then manage it.

Knowing The Difference:

1.    Emotional eating appears suddenly, but physical hunger comes on gradually.

2.    Even if you're full, you're more likely to keep eating if it's to satisfy a feeling.

3.    If your stomach is growling for food, you'll eat almost anything to fill the gap, especially if you   crave a particular food such as ice cream, chocolate, or potato chips, you're probably eating to feed a feeling.

4.    Emotional eating feels like it you need to eat the food you crave instantly, whereas if it's physical hunger, it can wait.

5.    You may feel guilty after emotional eating, but if you're physically hungry you won't.

Managing Emotional Eating: 

1.    Try to recognize the feelings that cause you to want to eat emotionally.

2.    Take your mind off the craving by doing something else - try going for a walk, do some housework, or talk to a friend.

3.    Find a comfort food that's a healthy alternative, so when the feeling comes you've got an option that isn't junk food.

4.    It's about moderation, not elimination. If you're on a diet, elimination of all unhealthy foods can do more harm than good. For example, if you can't live without chocolate, don't deny yourself completely. Have a small portion, and then put it away.

5.    Sometimes it's just a taste you need. So try eating only a few bites. You're likely to remember the satisfying experience, rather than the guilty feeling after you've finished the whole pack!

If you recognize that you're eating for an emotion, remember that whatever your food choice, learn how to control it and use moderation.

Eating For Energy

Struggle to get out of bed in the morning, can't function without your morning coffee fix, mid afternoon slump sees you reaching for sugary snacks and drinks to get you through the day... sound familiar? We are busier than ever, the generation of do it all - juggling work, home life, relationships, family, and social activities... it's no wonder we feel exhausted!

A good night's sleep isn't the only factor in feeling refreshed and awake; what we eat also has a huge part to play in powering our bodies. Choosing the right foods can have a significant impact on your energy levels throughout the day, but all too often looking after ourselves comes as a last priority in the daily whirlwind. To boost your energy, swap unhealthy quick fixes like chocolate bars and unhealthy sugary drinks for foods that give a natural boost and can send your energy levels soaring!

10 Energy Boosting Foods:

Oats - Oats are high in calcium, potassium and magnesium, as well as energy boosting B vitamins. Magnesium plays a key role in converting the food we eat into energy, and a shortage of magnesium in your diet could leave you lacking in energy. Oats are also low on the Glycemic Index so they give your body a steady release of energy. Try muesli, porridge, or oatcakes for a healthy breakfast or snack.

Nuts - Packed full of protein, vitamins and minerals as well as good fats, nuts are a great snack when you're lacking in energy. Almonds contain energy boosting minerals magnesium and calcium. Walnuts are rich in potassium, zinc and energy boosting iron, while peanuts are a good source of vitamin B6, which aids the body to use and store energy from protein and carbohydrates in food. Whichever you choose, be careful not to overdo it as nuts have a high calorie and fat content - a small handful or two tablespoons is an ideal portion.


Fruits - Full of vitamin C, antioxidants, and fibre, fruit is the perfect energy boosting snack. Vitamin C is crucial for the production of carnitine, a molecule that helps your body burn fat for energy. Being deficient in Vitamin C will not only leave you feeling lethargic but can also cause your body to store in your muscles the fat it is not burning. Oranges and other citrus fruits are packed with Vitamin C; bananas are also a great choice as they are a rich source of carbohydrate - the body's preferred energy fuel, and full of potassium an element essential for the body's growth and maintenance. There's no such thing as a bad fruit, so eat an assortment for a varied diet and for maximum nutrients.

Vegetables - Iron is an important mineral for energy. Choose broccoli, spinach, asparagus, and sprouts, all high energy foods full of key vitamins and minerals your body requires. Sweet potatoes are also a great choice as they are high in carbohydrates as well as Vitamins A and C.


Whole grains - Swapping white rice, bread, and pasta for their wholegrain counterparts will help stabilize your blood sugar levels. Refined carbohydrates contain very little fiber and are heavily processed, whereas unrefined carbohydrates are rich in fiber which slows the rate at which the sugar from carbohydrates is released, reducing the sudden spike and crash of blood sugar and energy levels. Fiber also expands in your stomach, leaving you feeling fuller for longer. Brown rice and whole-wheat breads are good sources of Pantothenic acid (better known as vitamin B5) which helps the body extract energy-giving nutrients from food.

Fish - Fish is a great source of protein,vitamins, and minerals. Oily fish such as salmon, mackerel, trout, herring, fresh tuna, and sardines are all high in vitamins B6, Niacin (B3) and B12, which are important in converting food into energy. Fish is also rich in magnesium, another key mineral for energy production. Oily fish also contain omega-3 healthy fats, which are good for your heart.


Lean red meat - Red meat sometimes gets bad press but eating lean red meat can help your body top off its protein and iron levels - both of which are vital for energy. Low iron levels can lead to iron deficiency anemia, the main symptoms of which are tiredness, lethargy and general lack of energy. Meat is also one of the main sources of Vitamin B12, which is key in releasing energy from the food we eat.

Beans and lentils release energy slowly and are full of fiber, which slows digestion and provides a more steady supply of energy. Kidney beans, lentils, and baked beans are rich in iron, an important mineral for maintaining energy levels.

Eggs - One of the few foods to be called a complete protein, eggs contain all 9 essential amino acids - the building blocks of protein in your body. These amino acids are vital for building new muscles and repairing tissue damage. As a rich source of protein, eggs are great for an energy boost, and you'll feel fuller for longer as they provide a slower release of energy.

Garlic - Eating lots of garlic might not make you popular on account of its odor, but its health benefits have been known for centuries. This powerful herb can help to reduce fatigue and boost energy levels. It has also been linked to improved heart health and regulating blood sugar levels - and it adds great flavor to dishes!

Obesity

Obesity is the major health problem all over the world. Fatty food, excess intake of oil and high-calorie food are the main reasons for this problem.

How to calculate Body Mass Index:

Calculate BMI using the below simple formula.

                    Body Mass Index = Wight in Kg. / (Height in Mt * Height in Mt)

If the BMI is less, your weight is less, If the BMI is more, your weight is more.

• If BMI is <19 = Gross Underweight
• If BMI is between 19-22 = Underweight
• If BMI is between 22-25 = Normal Weight
• If BMI is >25 = Overweight

Below is a sample BMI chart for your reference.

How is Obesity Classified:

Grade I Obesity:  

People with BMI ranging between 25 to 29.9 come in this group.

Grade II Obesity: 

People with BMI ranging 30 to 39.9 come in this group. They should consult wellness coaches. These people are at increased risk of diabetes, hyper tension, fatty liver, gall bladder disease etc.

Grade III Obesity: People with BMI > 40 come in this group. These people are in pathetic condition. They are more susceptible to diseases mentioned in Grade II.