Natural Hydration for Outside Fitness

In this episode of the Outside Health and Fitness podcast we're talking about hydration and how important it is to stay hydrated when we’re working out. We’ll look at some excellent natural drink and food options for staying hydrated. In the Wayoutside Segment we’ll look at a fresh new way to do Yoga on the water, we’ll learn about a simple easy change we can make to drop some unwanted weight in the Outside Weight Loss segment. Finally I’ll leave you with a fitness challenge to keep you focused and motivated this week.

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The Importance of Staying Properly Hydrated

[caption id="attachment_4274" align="alignleft" width="300"] Image courtesy of mikumistock / FreeDigitalPhotos.net[/caption]

So on Wed I went for a quick little trail run after work. Nothing too extreme but it was hot out. I felt pretty good, got back to the car and drove home. On the way I started to cramp up pretty badly....oh no...I was dehydrated and probably low on sodium!

Why do we need to stay hydrated?

Water is critical for us to survive. In fact, every cell in our bodies require water to function properly. Water flushes toxins from the body and helps deliver nutrients throughout your body.

Dehydration occurs when we lose water and don’t replace it. We lose water everyday when we go to the bathroom and through perspiration. When it’s really hot and / or we’re working hard or working out we sweat more and lose even more water

So how do you know if you’re dehydrated?

It can actually be difficult to tell, especially as we get older but here are some tell tale signs:

• no urine or a small amount of urine


• Urine is dark yellow (with good hydration it’s closer to clear)


• You’re tired


• You have dry mouth


• You’re extremely thirsty


• You feel dizzy, lighthead and / or confused.


• You have headaches

How much water should we be drinking everyday?

Well everyone has heard the 8 , 8oz glasses of water a day number and that is a pretty good guide although it’s important to remember that other factors like your health, where you live and how much your perspire influence the amount of water you’ll need to replace too..

If you modify the rule to say at least 8 - 8oz glasses of fluid should be consumed daily it’s a good start. 8 8 oz glasses of water is about 1.9 liters.

According to the Mayo clinic a healthy adult male living in a temperate climate needs roughly 3 liters (about 13 cups) of total beverages a day and for a healthy women about 2.2 liters (about 9 cups) of total beverages a day.

And when you exercise you lose even more water. Typically short sessions in the 1/2 hour range aren’t so bad and you can usually replace water loss with as little as 2 - 3 cups of water.

However, longer sessions in the 1 hour plus range may require water and the replacement of electrolytes, especially sodium.

Medicinenet.com has a good explaination of electrolytes they say that:

“....electrolytes are substances that become ions in solution and acquire the capacity to conduct electricity. Electrolytes are present in the human body, and the balance of the electrolytes in our bodies is essential for normal function of our cells and our organs."

Common electrolytes include potassium, sodium, chloride, calcium and magnesium dehydration can cause an imbalance of these electrolytes. Likely, this is what caused the leg cramps I was experiencing after my run.

Obviously, there are a lot of sports drinks on the market that promise to rehydrate you and give your body the electrolytes you need. The problem is a lot of them are high in sugar and carbs.

So here are some good, all natural sources for hydrating and replenishing electrolytes after a long workout outside.

Coconut Water

Coconut water is an excellent source of natural electrolytes, vitamins, minerals, trace elements, amino acids, enzymes, antioxidants and phytonutrients. It is low in sugar, but still tastes sweet.

Be sure the Coconut Water you buy is 100 percent pure coconut water, and isn’t artificially sweetened.

Fruits and Vegetables

There are several good fruits and vegetables that contain electrolytes. These all natural sources are a good choice to ensure you know what is going into your body.

All natural sources of Calcium include:

• chia seeds,


• orange juice,


• milk (I prefer almond milk),


• kale,


• broccoli,


• almonds

All natural sources of sodium

• Celery

All natural sources of Potasium

• bananas,


• sweet potatoes,


• avocado,


• dates,


• raisins,


• potatoes,


• oranges


• cucumbers,


• and beet greens.

Smoothies

Green Genie Cooling Electrolyte Smoothie

Electrolyte Replenishing Smoothie

Home Made Sports Drink

(this recipe is from skinnyms.com)

Ingredients:

• 4 cups water


• 1/2 teaspoon sea salt


• 1/4 cup raw honey


• 1/4 cup freshly squeezed of lemon juice


• 1/2 cup dark cherry juice (no added sugar)


• 1/2 cup orange juice (freshly squeezed if available)

Directions: Pour 1/2 cup of the distilled water in a saucepan and heat to boiling, remove from heat, add honey and salt and stir until dissolved. Add the remaining ingredients to a 1/2 gallon pitcher, pour in water with honey and salt, stir and refrigerate. Drink before, during and after long runs of 3 or more miles.

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What is Paddleboard Yoga?

Chances are good you are familiar with Yoga but just in case....it’s a practice that originated in ancient india that combines mind body and spirit. Yoga consists of challenging and relaxing poses that build strength, flexibility and balance.

Paddleboards also known as Stand Up Paddleboard or SUPs are kind of a cross between a surfboard and a kayak. The look like a surf board in that they are flat and wide and float on top of the water.Like a kayak they are propelled using a paddle but unlike a kayak the rider stands up to paddle across the water.

Both Paddle boards and Yoga practice rely on a strong sense of balance.

PaddleBoard Yoga allows you to practice in a serene, marine environment. It’s literally practicing yoga on a paddle board. (as if yoga on a stable surface wasn’t challenging enough)

What are the benefits?

Because the poses are being performed on a moving surface, you engage muscles that you wouldn’t normally. Also the poses have to be aligned perfectly for even weight distribution on the paddleboards so it can take your yoga to a whole new level.

...and.....you get to practice on the water in a serene all natural and relaxing environment...what could be better?

How do you get started?

There are several excellent resources available on-line to get you started with more information on paddle board yoga:

Paddleboard Yoga Facebook Group

Yoga Aqua



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[caption id="attachment_4281" align="alignleft" width="279"] Image courtesy of arthur84 / FreeDigitalPhotos.net[/caption]

This week in the Outside Weightloss segment we're looking at a small change you can make outside your normal routine that can result in significant weight loss over time.

This week we’re going to “HOLD THE MAYO”. Mayonnaise is a staple on sandwiches and salads but it’s high in fat, calories so it’s not helping us keep the pounds off.

Alternatives to Mayo

There are several good healthy alternatives to mayonnaise

Greek Yogurt is an excellent substitute for Mayo on salads and even on sandwiches...(just make sure it’s low fat, unsweetened and plain). With protein and calcium it’s healthier and contains fewer calories per serving than mayo.

Another good alternative is mustard. Obviously it tastes different but a ham sandwich with mustard instead of mayo still tastes good but with fewer calories!

Calorie Reduction

1 cup of Mayo contains about 950 calories. If you consume 1 - 2 cups a week, between sandwiches and salads you’re putting on an extra 1 -2 pounds a month from mayonnaise alone. That’s right almost 25 pounds a year...WOW!

1 cup greek yogurt contains only 130 calories saving you between 820 - 1640 calories a week and over a pound and a half a month.

1 cup of yellow mustard contains only 165 calories saving you between 785 - 1570 calories a week and over a pound and a half a month.

While losing a pound and a half per month may not sound too exciting all of it adds up and a series of little changes can make a big difference in how you look and feel.

So next time you’re asked tell ‘em “Hold the Mayo”

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This week’s fitness challenge is the Triple Crown

Select three cardio activities and do them all in one day! Check out the challenge here and don't forget to hydrate!
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 Image Credits:

• Special thanks to José Manuel Suárez for use of the image "A Water Drop" used as the feature image for this post. This file is licensed under the Creative Commons Attribution 2.0 Generic license.


• Special thanks to Benoit Mouren  for the image "Yoga on Stand Up Paddleboard" used in the Yoga segment of this post.  Some rights reserved by widiwici

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Healthy Barbecue Tips and Working Out in The Rain

In this episode of the Outside Health and Fitness podcast we're looking at 5 tips to make your summer BBQs healthier than ever before! Then from the “Will it Ever Stop Raining” department we’ll take a look at some reasons why it’s fun too workout in the rain and we’ll wrap the show up with a fitness challenge to keep motivated and focused this week.

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Healthy BBQ

[caption id="attachment_4169" align="alignleft" width="300"] Image courtesy of Brian Holm / FreeDigitalPhotos.net[/caption]

BBQs are a summertime staple....Burgers, Dogs and fun and not that there’s anything wrong with traditional BBQs but if you’re on a diet, watching your carbs or working to stay healthy BBQ season can be tricky to navigate....but it doesn't have to be.

Here are five tips for having a Healthy BBQ this summer:

Sauce

BBQ sauce can really make the meal and you need something to keep moist on the grille. The problem is that a lot of the BBQ sauces on the market are pretty high in calories and carbs...and I’m sure the vast majority if high fructose corn syrup....but don’t get me started on that!

Low Carb BBQ Sauce

I found an interesting low carb BBQ sauce over at sparkpeople.

• 1 c Tomato Sauce


• 3 T Worcestershire Sauce


• 1 T Cider Vinegar


• 6 packets Splenda


• 1 T Chili Powder


• 2 t Tabasco Sauce


• 2 t Garlic Powder


• 1 t pepper


• 1 t liquid smoke

Nutritional Info

• Servings Per Recipe: 8


• Amount Per Serving


• Calories: 47.6


• Total Fat: 0.3 g


• Cholesterol: 0.0 mg


• Sodium: 270.7 mg


• Total Carbs: 6.0 g


• Dietary Fiber: 0.9 g


• Protein: 0.8 g

Try a Dry Rub

Here are some ideas I found over at 3 Fat Chicks

Lose the high-carbohydrate sauces; add the flavor using a dry rub. A dry rub is a great way to make your grilled food delicious without all of those carbs.

Smear a mixture of tomato powder, garlic powder, salt, basil, paprika and cayenne pepper into chicken and grill, for a Mediterranean twist.

Try mixing spices you don’t usually think of:

• rosemary and nutmeg for lamb


• mace, turmeric, cinnamon and paprika for a Moroccan-style chicken grill

Beer Can Chicken

Here’s an idea from delish.com for a healthy Beer BBQ Chicken

A word of caution Maine has a 6 chicken limit ...over that and you shouldn’t be operating heavy machinery. You probably want to check in with your local government too.

Here's a spin on the roast-a-chicken-on-top-of-a-can-of-beer technique that's popular with barbecue aficionados. To simplify things, pour some beer inside a chicken as it cooks. The beer keeps the meat juicy and by adding a smoky-flavored spice rub both under and over the skin it will have extra flavor. Barbecuing poultry with the skin on helps keep the meat moist but to keep calories and fat in check, be sure to remove the skin before serving.

Ditch the Buns

Did you know that hamburger buns can pack as many as 30g of carbs? Yup....and while I love a good burger I’d like to find an alternative to the traditional bun.

Here are a couple of ideas:

1. Surround your burger with lettuce. It’s healthy, easy to hold on to and tastes great!


2. Try Arnold's Select Sandwich Thins. They are another great choice and at just 100 calories each they are a healthy alternative to traditional hamburger buns.

Try Turkey Burgers

Turkey burgers are a healthy alternative to traditional beef and when sauced on the grill....it can be tough to tell the difference. Turkey burgers are lower in fat and calories.

According to the USDA National Nutrient Database, a 100g serving, roughly 3.5oz of 85 percent lean ground turkey, contains 180 calories, much lower than the 215 calories in a 3.5 oz serving of 85 percent lean ground beef.

Take advantage of the nice weather while it’s here and have some friends over for a healthy BBQ. Do you have some tips or recipes for healthy BBQS? Please leave a comment below or drop me an email at steve@outsidehealthandfitness.com and I’ll share them!

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Exercise in the Rain

[caption id="attachment_4187" align="alignleft" width="300"] Image courtesy of Lisa McDonald/ FreeDigitalPhotos.net[/caption]

Will it ever stop raining? It’s official June of 2013 was the 5th wet-est on record for Maine. It seems like there hasn’t been a day in several weeks where we haven’t had rain. So I started thinking about outdoor fitness option for bad weather and why it might be an advantage to workout in the rain.

So here are ten advantages to running, swimming, biking or walking in the rain:

1. It’s not crowded


2. You move a little faster to stay warm or.....you enjoy it more because you stay cool


3. You don’t even notice you’re sweating


4. You don’t cheat and stop as often


5. The warm, after workout shower feels even better!


6. People think you’re insane


7. It keeps your bike and shoes clean


8. It’s softer than hail!


9. It’s refreshing!


10. It makes you appreciate a sunny day even more than you do now!

If you get a chance to run, bike, swim, hike or walk in the rain take it and see for yourself why there are advantages. Do you like working out in the rain? Is there a reason for doing it that I left out here? Let me know and leave a comment below or visit outsidehealthandfitness.com/feedback to send a voicemail right from your computer.

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Weekly Fitness Challenge

This week’s fitness challenge is to perform 50 crunches a day for seven days.

[caption id="attachment_1638" align="alignleft" width="300"] mage courtesy of photostock/ FreeDigitalPhotos.net[/caption]

Your core is important for almost every outdoor sport there is and a strong core starts with crunches.

To perform a crunch:

• lay on your back with your feet flat on the floor


• put your hand behind your head for support and raise your shoulders off the floor while looking at the sky.


• Use your ab muscles to lift and be careful not to pull your head forward or put too much stress on your neck.

If you can't do 50 at a time try 25 in the morning and 25 at night. Or if you’re new to crunches see if you can do 10 a day for 7 days.

Whatever your current level of fitness I hope you take the challenge and get in some good crunches this week.

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Image Credits:

• Special thanks to Frank J. (Frank John) Aleksandrowicz, 1921-, Photographer (NARA record: 8452210) for use of the image "COOKOUT AT HUNTINGTON BEACH ON LAKE ERIE" used as the featured image on this post.

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