Posts Tagged ‘nutrition’

May 12

Krav Maga Worldwide Nutrition: How Much Water Should You Drink Every Day?

Bodyweight-Water-Heatwave

As the weather heats up for summer, and tops out around 100 this week, it is more important than ever to drink your water!

Over 70% of our body is water, and among countless other things, water is crucial for the athlete for joint lubrication, electrical signaling of nerve transmission, and energy metabolism.  Acute dehydration can prevent the breakdown of food, as most digestive processes begin with hydrolysis: chemical breakdown by water.   Short term dehydration can cause fatigue because the final step in energy metabolism requires water, and without it, we cannot produce cellular energy as efficiently. Fatigue, mental fog and sluggishness can also be symptoms of short term dehydration because, without water to carry electrical signals, nerve transmission cannot work, and the messages between the brain and body are not received properly. Long term dehydration can lead to joint damage from dried out joint capsules and soft tissue.
But how much do you need?

Everyone should start with half their body weight in ounces of water daily:

Body weight  

2

= Ounces of water

 

Then, add more water if you drink coffee, soda, alcohol, or any other diuretic. You need to replace the water it causes you to lose:

Body weight

2

 +  oz Coffee x 1.5  =  Ounces of water

 

Then, make sure you are drinking a full bottle of water during your workout (with added sea salt as per my last blog!):

Body weight 

2

+    oz Coffee x 1.5   +    Water during workout   =  Ounces of water daily

 

Example:  Male weighing 160lbs, who drinks 8oz of coffee and workouts.  He needs:

80   +    12   +    20   =  112 ounces of water today

Remember: only water counts towards this total!  Teas and juices are NOT water and do not count!

What kind of water do you need?
Room temperature, filtered spring water, is best.  Electrolyte enhanced water can be easily replaced by sea salt.  Avoid alkaline water during meal times, as it alters the pH of your stomach and disrupts digestion.  Iced or chilled water during mealtimes should also be avoided.  The stomach is a muscle, and drinking ice water during a meal is the equivalent of icing your muscles in the middle of the workout.  Avoid artificially flavored water.  If you have trouble drinking plain water, try adding some fresh lemon, lime, mint or cucumber.  And if you feel dehydrated, or have a headache-just add a pinch of sea salt to your water ☺

Stay hydrated and enjoy the heat!
-Lindsea

1383687_10151806960333141_356348950_n

Lindsea Burns
Nutritional Therapy Practitioner (NTP)
Clinical Nutritionist
Email: lindsea@atlashealthcarecenter.com

________________________________________________

The views and opinions presented in this blog are those of the author and do not necessarily represent the views or opinions of Krav Maga Worldwide™

________________________________________________

Apr 21

Krav Maga Worldwide Nutrition: Unrefined Sea Salt is Healthy for Everybody, Training or Not

Pretty_Girl_Drinking_Sports_Drink

The prevailing medical and political opinion on salt, and the story of what went wrong with this historically precious commodity mirrors our country’s love hate relationship with fat.   Salt was once a trade good that was worth more than gold, and for good reason.  Unfortunately, just like with fat, salt became over processed and under recommended. 

The public health initiative to iodize salt was a great success in that it cured the “Goiter Belt,” but it left our country with questionable table salt.

The processing of salt in our country now goes like this:

Iodize it.  But iodine is purple.  And people don’t want purple salt.

Bleach it.  But bleach smells bad.  And people don’t want their salt to smell like bleach.

Deodorize it.  Now it has iodine, and is clean, white and has no smell, and is ready for human consumption.

Doctors are doing you a favor by telling you to stay away from this processed table salt, but they are doing you a disservice by telling you that all salt is bad and will raise your blood pressure.

Blood pressure is managed via a complex coordinated effort by your adrenals and kidneys.  They use hormones to dictate the movement of minerals across different membranes, and thus put more water in the blood to raise blood pressure, or move water out of the blood to lower blood pressure.  Water follows electrolytes (minerals that have a charge when dissolved in water), so the common misconception is that eating more salt (more electrolytes), will cause more water to be drawn into the bloodstream and blood pressure to rise to dangerous levels. But the electrolytes are simply the tools our body uses to direct water where it needs to go.  Without electrolytes, our body cannot maintain or adjust blood pressure.

So while most Americans are actively avoiding salt, and are being marketed salt-free foods for fear of their blood pressure, athletes are acutely aware of their need for salt and are being aggressively marketed salt in all shapes, sizes and flavors in electrolyte sports drinks.  This contrast is startling and is not helping anyone’s health. The truth is, real, unrefined sea salt is healthy for everybody, training or not.  The minerals in salt help your adrenals and kidneys manage blood pressure, and replace the much needed electrolytes that athletes loose in sweat, while allowing you to avoid the chemicals in table salt, salt-free food, and sugary, colorful sports drinks.

1383687_10151806960333141_356348950_n

Lindsea Burns
Nutritional Therapy Practitioner (NTP)
Clinical Nutritionist
Email: lindsea@atlashealthcarecenter.com

________________________________________________

The views and opinions presented in this blog are those of the author and do not necessarily represent the views or opinions of Krav Maga Worldwide™

________________________________________________

Mar 12

Listen To Your Body and fight food cravings with help from Clinical Nutritionist Lindsea Burns!

nutrition-seminars_3

On Thursday, March 20th from 7:15pm to 8:15pm at KMW National Training Centers®  West L.A., KMW’s own Clinical Nutritionist Lindsea Burns will be giving another great nutrition lecture. Come check out Lindsea’s newest nutritional insight in her lecture titled,  Listen to Your Body: What Your Cravings Really Mean. Learn about your body’s innate intelligence, how to distinguish food addictions from actual nutrient cravings, and how to feed your body what it really needs. The seminar will be full of valuable information that will help you reach your training goals…and this seminar also includes a free demonstration of adrenal fatigue analysis and correction.

Please sign-up with the KMW West L.A. front desk, registration is $10.

Check out Lindsea’s nutrition blogs at kmwtrainingcenters.com