Warning: Hidden Dangers of Drinking Too Much Water in the Sweltering Heat

 

Down from Heat Exhaustion
Heat Collapse Dangers of Running Without Adequate Fluids & Nutrition in Summer

I originally entitled this post “Hidden Dangers of Sun Poisoning,” but the sun isn’t as poisonous as I thought; so, I took the sweat the route.

The Alarming Incident:

A few weeks ago, I went for a pleasant 9 mile run. Armed with Chia goo and water, I felt fantastic! It was about 80 degrees; so, I was not surprised to be soaked in a brine of my waters as I reached the mile. I was, however, slightly surprised by the army of salt cakes on my arms and legs. But aside from a slight back ache and tender knees, I felt great.

Little did I know that things were about to take a turn for the worse. About ten minutes AFTER my POST RUN stretch and rolling pin massage, a sudden wave of fatigue and weakness knocked me to bed, then, under two sets of covers in 80 degree weather, chills rattled me, then stomach cramps stabbed my guts, and then the punch of nausea almost made me vomit. Suddenly I found myself foggy, tired, and completely out of sorts, I had my phone ready to dial 911.

What’s going on? I thought. I’m not dehydrated because I wasn’t showing any of the telltale symptoms.

I forced myself out of bed, made myself drink some water to eat an apple and an orange. Soon after, the symptoms diminished. After some quick online research, I figured out what had struck me: I was suffering from an electrolyte imbalance.

What are electrolytes and what role do they play in the body?

Electrolytes are the secret power juices for the nerves, heart, and other muscles. Their chemical charge empowers cells to receive and transmit vital electric impulses.

The Symptoms of Electrolyte Imbalance:

  • Weakness/fatigue
  • Stomach/Muscle Cramps
  • Chills
  • Nausea/vomiting (vomiting is serious and may require and IV drip because it will produce more fluid loss, thereby exacerbating the electrolyte imbalance)
  • Confusion/Foggy Brain/Dizziness
  • Slurred Speech

Cause of Electrolyte Imbalance:

Sweating drains the body of electrolytes, shattering the balance of the body’s natural chemistry, thereby leading to post run misery aka post run nasties. The symptoms of electrolyte imbalance are specifically designed to STOP fluid loss. The fatigue, nausea, and cramps keep you on your ass so you won’t  lose more fluids and thereby kill yourself.

Common electrolytes lost during strenuous excercise:

  • Potassium
  • Sodium
  • Chloride
  • Magnesium
  • Calcium
  • Phosphate
  • Bicarbonate
  • Sulfate

Easy Fixes for Electrolyte Imbalance:

Post-exercise is the most important time for electrolyte replacement, especially if you’re unable to consume sufficient amounts of fluid during the workout. Fluid losses can be replaced by plain water only if taken along with a sufficient amount of food, preferably salty carbohydrates.

You can drink your own urine or you can drink Gatorade. Your urine is probably healthier, but not as tasty. In other words, Gatorade and other sports drinks are packed with weird chemical dyes, preservatives, and other harmful ingredients.

Foods contains far more electrolytes than sports drinks. A medium banana contains about 450mg of potassium, whereas Gatorade provides 30mg per 8-ounce serving.

My Electrolyte Post Recovery Snack Pack/Energy Cocktail:

  • A Juicy Orange (Totally hits the spot after a long run.)
  • A Banana (I eat them in small pieces. Very slowly. I’m usually NOT hungry after a run, so I sort of have to force myself to eat small pieces.)
  • Coconut Water (It has lots of super vitamins, it tastes nutritious, and it’s cheap. It’s pretty strong for a post run beverage. My stomach is usually not up for straight coconut water; so, I cut it with some regular water–just enough to dilute the flavor. Sometimes, I even add a pinch of Stevia to make it bit more palatable. I’m experimenting with Coconut Water Chia Goo combo–I’ll post recipes soon.)

The electrolytes in coconut water, especially potassium and sodium, make it a super hydrating beverage. Coconut water contains about 600 mg of potassium and 252 mg of sodium per serving, making it an excellent post exercise recovery drink.
You can buy a coconut, bust a hole in its top, and drink cocnut water raw or you cheat and buy some from Amazon. This pack qualifies for Super Saving Shipping 🙂

SHAMELESS PRODUCT PLUG

 

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5 Easy Ways to Boost Health & Fitness

English: Jackpot 6000 slot machine ‪Norsk (bok...
5 Easy Jackpots to Health & Fitness
What has your cellphone done for your health lately? Probably nothing. Aside from Porn, what has your computer done to raise your heart rate? Same answer.

Technology doesn’t have to be an excuse to sit on your ass. Instead, it can be a goldmine of health of fitness. Herein are five killer resources for runners, athletes, and any one who wants to live healthy and stay fit.

Spark People (Website)

Open Source Weight Watchers. No fees, no pressure, just a fun way to lose weight and feel great.
 

Recipe Calorie Calculator (Website)

A useful Spark People Resource. This easy to use tool extracts the calories and nutritional value from your ingredients. It’s perfect for finding out how much nutritional value is in the foods you prepare for yourself. Find out exactly how many calories are in your Chia Isake.

Cronometer (Website)

This free social health site lets you track your caloric intake and excercise. It’s a great way to see what you’re really eating–it’s a turbo charged food diary. You can join it through Facebook.

Insight Timer (SmartPhone App)

We use this app at Sandy Sangha Set specific meditation intervals.

RunKeeper (SmartPhone App)

The best running app and social running site. Run Keeper is excellent because YOU CAN REMAIN ANONYMOUS and still enjoy the basic Run Keeper APP. It’s  FREE. It’s more stalker proof than Daily Mile because it has privacy setting that actually work. Daily Mile will trick you into thinking that your routes are hidden when they are really public. Run Keeper protects your privacy.

Do you have any “Secret Apps” or Websites that would like to share?
Post a comment.
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4 Epic Mistakes & How to Avoid Them

The mucous sheaths of the tendons around the a...
The mucous sheaths of the tendons around the ankle. Medial aspect. (Photo credit: Wikipedia)

Hey, it’s time for an actual barefoot running related post. Here are four of the most common mistakes barefoot runners make and how to avoid them.

  1. Too much too soon (TMTS–one of the many annoying and lame acronyms barefoot runners use. Another one is TOFP-top of foot pain.)
    The thrill of running with naked feet can be packed with deadly dangers. The  sudden rush of new and exciting sensations seduces the barefoot neophyte into immediate long distance runs and into using words with dorky diction such as “neophyte”. Unfortunately, chronic shoe wearing enfeebles the mighty Achilles tendon.  Arch support and heel raising make the Achilles tendon frail and stunt full extension. A wimpy Achilles will cry out when forced to handle the manly tasks of barefoot running.  As a result, it can become agitated easily. Take it easy on the Achilles. It will smite the sissiness of shoes, but it will need some time to recover from a lifetime of being spoiled by shoes.
    Running without shoes also swings all of the muscles of the lower leg into action, especially the calf.
    For these and other reasons, one should be rather conservative when learning to run barefoot.
  2.  Too much tension and stiffness
    Barefoot running form demands a relaxed and fluid body. The stride for barefoot running is much different from the typical heel strike of the shod runner. The feet land beneath the hips, forming a straight line from head to toe–barefoot running does NOT involve heel striking, the legs do NOT dramatically extend in front of the body. Don’t heel strike in barefeet!
  3. Too much pushing off with the ball of the foot and toes
    You want to lift your feet, not push off on your toes. If you develop the hideous ugly blood blister on the balls of your feet, toward your toes, you are most likely pushing off and thereby placing way too much pressure on your calves and Achilles. When I started running barefoot I had terrible blisters because I had bad form. Since I changed my form, I have yet to get a blister! Here are some excellent videos of the proper barefoot stride.
  4. Too much pain, not enough discomfort
    Separating pain from discomfort can be tricky. To improve performance discomfort is required. That’s just the way the body works, you have to push it past the comfort zone to achieve results–as Jillian Michaels says, “to change your body you gotta put stress on it.. when you put stress on the body, your body’s gonna adapt.” But you have to know when to stop, that is, you must push yourself just beyond your limits to improve, but not too far because pushing too far could mean crippling injury. A dash of discomfort is fine, but PAIN is an alarm signal for injury. Basically, soreness is OK to run through, but SHARP SHOOTING PAINS are NOT.
To learn more about barefoot running safety visit my “how to run barefoot” page. It also helps to eat well.
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7&1/2 Turbo Charged Foods that Ignite Super Powers

Brown Rice, Asparagus and Chickpeas
Brown Rice, Asparagus and Chickpeas (Photo credit: fritish)

Herein find The Copper Scroll of Health and Clean Energy Foods.

  1. Blueberries / Huckleberries
    They contain ultra levels of antioxidants, which stop evil free radicals from ravaging the body.
  2. Brown Rice
    Rich in fiber, which means it reduces the risk of heart diseases, evens out spikes in blood sugar levels, and aids digestion. Brown rice is also packed with many excellent nutrients such as, B vitamins, manganese, selenium and iron.
    The image on the right is a brown rice power dish. It’s a WYSIWYG meal: brown rice, asparagus, chickpeas, tomato, bell peppers, & almond slices.
  3. Avacado
    Why is avocado the “alphabet fruit”? Because it provides the body with vitamins A, C, E, K and B6. The unlikely fruit is full of riboflavin, niacin, folate and pantothenic acid. The nutrients in avocados may PREVENT both rheumatoid and osteo-arthritis. Not only that, avacados can reduce the signs of aging, regulate blood sugar and improve vision.
  4. Chia Seeds 
    Did you know that Chia is Mayan for “strength”? These miracle seeds contain some of the highest plant sources of essential fatty acids (omega-3 and omega-6), which support the immune, cardiovascular, nervous, and reproductive systems. But that’s not all chia has to offer: the seeds are a balanced blend of protein, carbohydrates, fats, and fiber. Not only that, they can absorb 7 times their weight in water, which means they are the perfect way to re-hydrate quickly. Read my other post for easy yummy Chia Recipes
  5. Cantaloupe
    Want energy? The unique blends of B complex vitamins with fiber and good carbohydrates will deliver it, WITHOUT the wild swing in blood sugar you get from Cliff Bars and the like.
  6. Raw Oats 
    Another superb food. It lowers cholesterol,  boosts immune response, and has lots of fiber. Even though it has trace amounts of gluten, studies have shown that raw oats are well tolerated by both adults and children with celiac disease.
  7. Raw Almonds
    Soak them in water to activate nutrients and increase gustatory delight. What a tasty, rich source of vitamin E, calcium, phosphorous, iron and magnesium! Almonds also contain EFAs, zinc, selenium, copper and niacin. As a result, they enhance your brain function, your skin tone, and your energy levels. They can be expensive, so they might not be that good for your wallet, but once eat them you’ll be smart enough to figure how to earn more money, thereby buying a newer more expensive wallet with more room for all of your extra money for more almonds.
    1/2. Chia-cholate Delight Energy Bars (Yes, it’s packed with natural sugars–told you it was a 1/2 food; it does have some redemptive fiber in it though.)
    Chia-colate Nut Energy Bars
    Ingredients

    • 1 1/2 cups pitted dates. (Make sure there are no seeds. Date seeds kill weak blenders and make terrifying sounds in good ones.)
    • 1/3 cup raw cocoa powder
    • 1/3 cup whole chia seeds
    • 3/4 tsp vanilla extract (optional)
    • 1 cup raw Almonds

    Directions
    Place dates in bowl of food processor; puree until thick paste forms.
    Add cocoa powder, chia seeds, vanilla. blend until everything is well mixed.
    Add nuts, blend until nuts are finely chopped and well distributed through the mixture.
    Transfer date mixture to wax paper, and press / roll mixture into 1/2 inch thick rectangle. Wrap tightly with the waxed paper, and then with foil. Refrigerate overnight for solid bars or eat warm. Make sure you store them in the fridge, they’ll spoil of they’re left out too long.  Add Stevia or fresh apple fruit juice (juice it yourself, don’t buy it at the store) if you have a sweet tooth.


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Rosey’s Veggie Powered Voyage to Health & Fitness

English: Par cooked brown rice.
Image via Wikipedia

While I was tweeting my  barefoot Bay Area adventures, I discovered Rosey Eutsler. As I read her tweets, I became more and more interested in her story. At the time of this interview (12/26/2011), she has lost the 6.9 spare tires (138 lbs.). She didn’t do it by eating gimmicky caramel candy bars, she didn’t do it by fasting 3 or 4 days a week, she didn’t even do it by watching Richard Simmons videos.

She did it by changing her lifestyle, by discovering that some foods nourish while others damage. Anyone can follow her journey by visiting her Blog, Rosey’s  Getting Fit. Enjoy my interview with this inspiring, happily married mother of two.

I read on your blog that you like Nichoals Cage. So, I have to ask, what is your favorite Nicholas Cage movie?
Con-air would have to be my favorite. I love all his movies but that is definitely my favorite.

Con-Air was a great flick. Face-Off was another Nick Cage movie I liked. It’s all about changing identity. Speaking of complete about-faces, what lead to your lifestyle change?
I got all the way up to 399lbs and started to have a ton of health issues that were making me feel like I was dieing. I tried all kinds of Standard American Diets and would lose weight and regain it over again getting sicker all the time.

What kind of health issues plagued you?

  • Irritability, Moodiness
  • Joint pain, Muscle cramps, Tingling and numbing in the legs, feet, arms and hands.
  • Weight Loss & Gain
  • Digestive Disorders
  • General weakness and fatigue
  • Hair Loss
  • I had a rash all over my body, Blisters in mouth, and Brittle nails
  • I bruised easily
  • I had Severe Insomnia–no more than 2 to 4 hours sleep.
  • Asthma, and other respiratory problems
  • I suffered from Ear infections, Allergies
  • There was severe swelling of my hands, legs and feet.
  • Heart arrhythmia, High Blood Pressure
  • Calicium deposits just under skin, age spots
  • Fatty tumor in my back
  • Curled toes
  • Arthritis in hip, knees and shoulder
  • Sharp pains in heels of feet after long walks
  • Panic attacks
  • and Migraines [to name a few.]

Wow! You must have been miserable. Before you realized that you had to live healthy to be healthy, did you try any of the weird fad diets, such as grapefruit only, or any of the wacky weight-loss concoctions on the market?
Let’s see I tried a few weird diets. The grapefruit one I did not try though. I tried fasting 3 to 4 days of the week. I tried diet Ayds which was like a little caramel candy that was suppose to make you not hungry. Slimfast: Gained weight instead of losing. Atkin’s: I lost weight but I got so sick I ended up in the hospital and doctors told me to quit that diet. When I did I gained back all the weight plus more.

I also tried Richard Simmon’s diet and exercises. I still love his videos. But didn’t keep weight off with his diet either. Weight Watchers: Didn’t lose hardly anything on it and put it right back on.

All of the fad diets made me feel sick and didn’t keep the weight off because they were diets not lifestyle changes to me.

My new lifestyle is making me feel so much better that it is here to stay.

I read on your blog that you eat vegan. How did you discover vegan eating?
Very first time was through a friend giving me

Dr. McDougall’s book. “The Mcdougall Program for Maximum Weight Loss“.

That is the Program I have been following… But I’ve learned a lot from others…like Dr. Esselstyn, Dr. Colin T. Campbell, Chef AJ and the Dietician…

Do you have any favorite dishes?
Favorite dishes almost anything that has brown rice in it.

I love to have brown rice in my frig. pre-cooked at all times.

That way, there is always something quick and easy to fix. A lot of times I take the brown rice, steamed greens and frozen veggies. Throw them in the microwave add salsa and seasonings when done. You can spice it up just by adding different seasonings.

Since you’ve been eating vegan and learning about healthy eating, what benefits have you enjoyed?

Since I went vegan and Barefoot/Minimalist, I’ve been enjoying not only feeling 100% healthier from head to toe but also losing the weight easily: 399lbs to 261lbs at moment.

I still got a ways to go. But I know I’m going to make it. [And nearly all of the problems I mentioned earlier have either improved or gone away and I’m loving it.]


How has your relationship to food and eating changed
My relationship is so much better.

Food used to control me and make me really sick.

I am feeling healthier and fitter as a vegan.

Earlier, you said you went barefoot/minimalist. What part has bare-footing or minimalist living had in your change?
I’ve noticed that since I’ve went bare-footing and minimalist that my whole body is loving me. Not near as much pain as I was having before I started doing so. Amazing how going back to natural helps the whole being not just the feet.

Do you listen to music or audio when you run?
I use my ipod when I’m running but only put it in one ear. I’m using couch to 5K podcast to get myself running. I also like to listen to running and walking podcasts when I’m walking. I don’t really listen to music when doing so because I have found that seems to make me not pay as much attention to my posture and I end up with blisters and hurting again.

What would you say to someone who struggles with his or her weight?
I’d tell them to give the McDougall program a try for a month and go for walks and build up to other exercises. Never give up you can do it!!!

 

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The 3 Worst Thanksgiving Dishes of all Time

Tomato Aspic

Worst Thanksgiving Food Tomato Aspic

Nothing I have eaten or heard of being eaten prepared me for the arrival of this gelatinous profanity. It looks like an egg casing to some endoparasitoid extraterrestrial species and tastes like what I imagine a baby’s heart would taste like if it were drenched in  lemon jello. This recipe must have been created by a hive of starving vampires. But according to legend, it was really just bad LSD kicking through Betty Crocker’s 1970s brain.
One spoonful will haunt you for the rest of your life: a magnificent culinary disaster for the human tongue.

Sweet potatoes with marshmallows

Second Worst Thanksgiving Dish Sweet Potato Marshmellow

The food of choice for the family’s the socio-path. Anyone who is willing to eat something that looks like it was rejected by someone else’s stomach deserves the lip burns from the white molten marshmallows. 

Turkey Cake

Third Worst Thanksgiving Food Turkey Cake

Topped with marshmallows, stuffed with meat, frosted with potatoes, you can have your cake and freak it too. I think a secret government agency created the turkey cake.  Who else would want to disguise dinner as dessert?  It’s probably full of nano robots. One bite fully installs a big brother surveillance system.

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5 Easy Chia Recipes for Stamina & Vigor

Chia-Seeds-Presoak-9510
Image by graibeard via Flickr

 

  1. SUPER EASY CHIA GEL
    Ingredients

    (Less water, makes a thicker “gel”. You can also replace the water with apple juice, orange juice, or other sweet juices for a flavorful treat.)
    Directions
    Mix the chia seeds and water with a spoon or electric mixer.
    Wait about 15 minutes , then give the mixture another stir.
    Uses for the SIMPLE CHIA GEL:
    The Gel can be eaten raw; it has NO flavor whatsoever.
    It can be used as a thickener in raw soups, fruit smoothies and fresh jams.

  2. The rind of a lemon is exceptionally bitter, w...
    Image via Wikipedia

    EASY Ancient CHIA ISKIATE (Traditional Chia Energy Drink)
    Ingredients

    Directions
    Stir the chia seeds into the water; let them sit for about five minutes.  Stir again to bring out more gel.  The longer, it sits, the more the seeds release the gel.  Add the lime or lemon juice. Then pour in the agave nectar to taste.
    (Did you know that Agave is also used to make Tequila?!)
    Uses for THE ANCIENT CHIA ISKIATE:
    Drink before a run or before mutually consensual activities that require high levels of friskiness.

  3. Chiller Chia
    Ingredients

    Directions
    Mix the gel, fruit juice and pulp together and place in freezer for 1 hour and serve.

  4. Chia Lemonade
    Ingredients:

    • 1 Tablespoon chia seeds
    • 1 cup natural apple juice
    • 2 tablespoons lemon juice
    • Some Ice (4 to 5 ice cubes)

    Directions:
    Combine chia seeds and apple juice and let soak 30 minutes until it thickens. Add the lemon and ice.
    To turn it into a refreshing slushy, blend everything together in a Good Blender(Buy a Good Blender at Amazon)

  5. Chia-colate Nut Energy Bars
    Ingredients

    • 1 1/2 cups pitted dates. (Make sure there are no seeds. Date seeds kill weak blenders and make terrifying sounds in good ones.)
    • 1/3 cup raw cocoa powder
    • 1/3 cup whole chia seeds
    • 3/4 tsp vanilla extract (optional)
    • 1 cup raw walnut pieces or your favorite nuts. Almonds are a nice substitute.

    Directions
    Place dates in bowl of food processor; puree until thick paste forms.
    Add cocoa powder, chia seeds, vanilla. blend until everything is well mixed.
    Add nuts, blend until nuts are finely chopped and well distributed through the mixture.
    Transfer date mixture to wax paper, and press / roll mixture into 1/2 inch thick rectangle. Wrap tightly with the waxed paper, and then with foil. Refrigerate overnight for solid bars or eat warm. Make sure you store them in the fridge, they’ll spoil of they’re left out too long.

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