Hydration: Your Guide to Staying Refreshed and Healthy

Staying hydrated is essential for overall health, particularly during physical activities. Understanding the best options for hydration and how much water to drink can help you make informed choices.

General Hydration Tips

  • Drink water regularly, even if not thirsty.
  • Include water-rich foods like fruits and vegetables in your diet.
  • Be mindful of hydration needs during exercise and hot weather.
  • Limit caffeine and alcohol, as they can cause dehydration.

Coconut Water vs. Sports Drinks

Coconut Water:

  • Natural electrolytes: potassium, sodium, calcium, magnesium, phosphorus.
  • Low in calories and free from artificial additives.
  • Ideal for moderate exercise.

Sports Drinks:

  • Formulated with added electrolytes, carbohydrates, and sometimes protein.
  • Designed for intense workouts to replenish energy and aid muscle recovery.
  • Can quench thirst better during high-intensity activities.

Dehydration and Medical Conditions

Exercising with conditions like diabetes or heart disease requires careful hydration. Dehydration can worsen these conditions, so drink fluids before, during, and after exercise. Recognize dehydration signs like dry mouth and dizziness.

How Much Water to Drink

Your water intake should be based on your size, activity level, and environmental conditions. A general guideline is:

  • Men: On average about 3.7 liters (125 ounces) per day.
  • Women: On average about 2.7 liters (91 ounces) per day.

During exercise, drink:

  • 17-20 ounces of water 2-3 hours before working out.
  • 8 ounces 20-30 minutes before starting.
  • 7-10 ounces every 10-20 minutes during exercise.
  • 8 ounces within 30 minutes after exercising.
  • 16-24 ounces for every pound of body weight lost during exercise

Blog by FitPlan Trainer Erin Womboldt

The Art of Meal Prepping: Simplify Your Life and Stay Fit

The Art of Meal Prepping: Simplify Your Life and Stay Fit 

In today’s fast-paced world, finding time to prepare nutritious meals every day can be a daunting task. This is where meal prepping comes to the rescue. Meal prepping, the practice of preparing your meals in advance, can save you time, reduce stress, and ensure you maintain a healthy diet. By setting aside a few hours each week to plan, shop, and cook, you can enjoy homemade meals without the daily hassle of deciding what to eat and cooking from scratch.  

One of the primary benefits of meal prepping is its efficiency. Imagine coming home after a long day, tired and hungry, with no energy to cook. With meal prepping, you have meals ready to heat and eat. This not only saves time but also reduces the temptation to opt for unhealthy takeout options. By preparing meals in advance, you can control portion sizes and ingredients, ensuring you stick to your dietary goals. Additionally, it minimizes food waste as you plan meals based on what you need, rather than buying on a whim.  

Another advantage of meal prepping is the cost savings. When you plan your meals, you can create a detailed shopping list that helps you avoid impulsive purchases and take advantage of bulk buying. Cooking in bulk means you can use ingredients more efficiently, and you are less likely to spend money on expensive ready-made meals or frequent dining out. Over time, these savings can add up significantly, making meal prepping a financially savvy choice.  

Moreover, meal prepping is a powerful tool for staying on track with your nutrition and fitness goals. When you have a variety of pre-made healthy meals at your disposal, it’s easier to adhere to a nutritious diet and avoid processed foods high in sugars and unhealthy fats. Prepping balanced meals with the right mix of proteins, carbohydrates, and healthy fats supports muscle growth and recovery, which is crucial for those engaged in regular physical activity. By having control over your food intake, you can ensure you are fueling your body with the right nutrients, leading to better energy levels, enhanced performance, and quicker recovery times.  

Finally, meal prepping promotes healthier eating habits. When you have a variety of pre-made healthy meals at your disposal, it is easier to stick to a nutritious diet. You can incorporate a balanced mix of proteins, vegetables, and whole grains into your meals, tailored to your personal dietary needs. This proactive approach ensures that you are nourishing your body with the right nutrients, leading to better energy levels, improved focus, and overall well-being. So, whether you are a busy professional, a student, or someone looking to lead a healthier lifestyle, meal prepping is a game-changer that brings convenience, savings, and health benefits into your daily routine.  

Blog by FitPlan Trainer Erin Womboldt 

 

S U G A R


There are two types of dietary sugar:3
  • Naturally occurring sugars 
    • Found naturally in foods such as
      fruit (fructose) and milk (lactose)
  • Added sugars 
    • This includes any sugars or
      caloric sweeteners that are added to beverages or foods during processing or
      preparation. Added sugars and sweeteners can include natural sugars such as
      white sugar, brown sugar, and honey. They can also contain chemically
      manufactured sweeteners, such as high fructose corn syrup.
Where added sugar is hiding:3
Nutrition facts panels of food
doesn’t make it easy to distinguish how much added sugar is in product. The
line for “sugars” includes both natural and added sugars. Products that contain
milk or fruit will contain some natural sugar (lactose or fructose). Reading
the list of ingredients on a processed food’s label can tell you if it contains
added sugars, but not the exact amount.
Names for added sugar:2,3
  • Brown sugar
  • Corn sweetener
  • Corn syrup
  • Fruit juice concentrates
  • High-fructose corn syrup
  • Honey
  • Invert sugar
  • Malt sugar
  • Molasses
  • Raw sugar
  • Sugar
  • Sugar molecules ending in “ose”
    (dextrose, fructose, glucose, lactose, maltose, sucrose)
  • Syrup
How much is too much:2,3
According to the American Heart
Association, men should consume no more than 9 teaspoons or 36 grams of added
sugar per day, and women should consume no more than 6 teaspoons or 21 grams.
For reference a 12oz can of Coke has 44 grams of sugar or 12 teaspoons.

 
Benefits of Naturally Occurring
Sugars:2
Most naturally occurring sugars
are found in fruits and vegetables, these plants have high amounts of fiber,
essential minerals, and antioxidants. The body digests these foods more slowly,
so the sugar offers a steady supply of energy to the cells. A high intake of
fruits and vegetables has been shown to reduce the risk of chronic disease such
as diabetes, heart disease, and some cancers.

Tips to Decrease Your Added
Sugars:1
  • Choose water, unsweetened tea or
    coffee instead of soda or sweetened beverages
  • Choose fruit as a naturally sweet
    dessert or snack instead of foods with added sugars
  • Choose packaged foods that have
    less or no added sugars such as plain yogurt, unsweetened applesauce, or frozen
    fruit with no added sugar or syrup

Blog post by Erin Womboldt.
References
1. Added Sugars. (n.d.). Retrieved from
https://www.choosemyplate.gov/eathealthy/added-sugars
2. Harvard Health Publishing. (n.d.). The sweet
danger of sugar. Retrieved from
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

Social Distancing & Staying Entertained at Home


Social distancing as described by the Centers for Disease Control
and Prevention (CDC); Social distancing, also called “physical distancing,”
means keeping space between yourself and other people outside of your home.

To practice social or physical distancing:

  • Stay at least 6 feet (2 meters)
    from other people
  • Do not gather in groups
  • Stay out of crowded places and
    avoid mass gatherings (CDC).

Tips for social distancing:

  • Follow guidance from authorities
    where you live.
  • If you need to shop for food or
    medicine at the grocery store or pharmacy, stay at least 6 feet away from
    others. 
    • Use mail-order for medications, if possible. 
    • Consider a grocery delivery service.
    • Cover your mouth and nose with a cloth face cover when around
      others, including when you have to go out in public, for example to the grocery
      store.       Stay at least 6 feet between yourself and others, even when you
      wear a face covering.
  • Avoid large and small gatherings
    in private places and public spaces, such a friend’s house, parks, restaurants,
    shops, or any other place. This advice applies to people of any age, including
    teens and younger adults. Children should not have in-person playdates while
    school is out.
  • Work from home when possible.
  • If possible, avoid using any kind
    of public transportation, ridesharing, or taxis.
  • If you are a student or parent,
    talk to your school about options for digital/distance learning.

Staying connected while staying apart!

Even though we can’t connect in person, it is important to
maintain contact with friends, families and loved ones. Here are some ways to
do so:
  • Phone Calls
  • Video chats
    • Zoom
    • Facetime
  • Social Media

Keeping yourself active and entertained!

Staying at home can grow to be boring, but it doesn’t have to be!

  • Exercise! 
    • Virtual classes
    • Your own home routine
    • Run/walk while maintaining social
      distancing
  • Read 
    • Books
    • Online magazines
    • Research a topic of your interest
      and learn more about it 
  • Cook 
    • Try new recipes 
    • Perfect old ones 
  • Organize 
    • Rearrange your furniture
    • Get an early start on spring
      cleaning 
    • Go through clothing and decide on
      what to keep, toss, or donate
If you still feel
that you are becoming stir crazy at home, try to create a routine to help
normalize your day. Set up a time to do any work from home, time to make calls
to friends, time to exercise, and time to relax.
Stay safe, active,
and healthy!
Blog post by Erin Womboldt.

Water

There
are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.


Often the most overlooked macronutrient. Our bodies are a large
majority water and it isn’t something we should deprive ourselves of.


Myth: If you are thirsty you are already dehydrated


Facts: There are numerous reasons we feel thirst: Hunger, side effects of
numerous medications, being in a hot or humid climate, exercise, and
dehydration.


It is suggested that we drink roughly half our body weight (pounds) in ounces. So,
if I weighed 180lbs I should drink about 90 oz of water a day.

Some modifications to this can be made depending on your exercise
level/intensity, and the climate you are in. Generally, if you are working out
at a high intensity, or sweating a lot you will be losing water, therefor you
should be drinking more than that starting 90 oz. If you live in a very hot
climate, or a humid one, you will also want to increase your water intake to
account for it.

Everyone’s body reacts differently on how we divide our intake between the
macronutrients. For some eating more carbs than fat and protein may cause them
to lose weight, where that could cause another person to gain weight. Finding
the right balance for your own body is about knowing what you are putting into
it and adjusting the balance between your macros. It may take some trial and
error but a healthy body is a happy one!

Tips & Tricks:
  • Try and drink 1/2 of your body weight (pounds) in ounces per day
  • Bring a water bottle with you to work and the gym to have on hand
  • Get an app for your phone to remind you to drink water throughout
    the day
  • Switch out a sweetened beverage for a glass of water instead
  • Try and drink a glass of water when you first get up in the
    morning to kick start your day!

ICYMI
Blog post by Erin Womboldt.

Fats

There
are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.

Fats
are a main source for energy in our bodies. Exercise bouts longer than 20
minutes use fat as the main energy source.


Myth: Eating fat will make me fat.


Facts: Fat is an essential part of the human diet. there are different types of
fat that effect the body differently.



Saturated Fat
Typically, solid at room temperature, like a stick of butter. Most
saturated fats come from animal products. 


Unsaturated Fat
Typically, in liquid form at room temperature, like oils. This
type of fat can help decrease LDL cholesterol in the body.


Trans-fat
This is not a natural form of fat and was originally made as a
“healthier” substitute for saturated fat. Through research trans-fats
have been linked to an increase risk for heart disease and it is suggested by
the USDA to limit the intake of any trans-fats in our diets. Trans-fats are
commonly found in fast foods and highly processed “junk” food. Tip:
look on the label for “hydrogenated and
partially hydrogenated oils”.


Tips & Tricks:


  • Avoid
    Tran- fats. Check labels for “hydrogenated and partially hydrogenated oils”.
  • Try
    and use high fat foods that are also packed with nutrients. Such as avocados or
    nuts!
  • Worried
    about cholesterol? Try switching to vegetable fats such as olive oil in your
    cooking!
  • No
    one nutrient makes us “fat” on its own, it is the combination of
    these nutrients in our diets and how much of each we consume that create the
    complex equation that leads to weight gain, weight loss, or weight maintenance. 

ICYMI
Blog post by Erin Womboldt.

Proteins

There
are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.

Proteins are comprised of amino acid chains that are the basis of
many compounds in our bodies.


Myth: protein can only be found in meats and protein bars.


Facts: Vegetarians and vegans do not just have to get their protein from
powders or bars. Foods made from meat, poultry, seafood, eggs, beans and peas,
nuts, seeds, and processed soy products are all considered part of the Protein
food group.
Protein is highly important in our muscle function and muscle growth. Protein
is the building block of our cellular structure.


Tips & Tricks:

  • Protein rich snacks can include: yogurt, mixed nuts, seeds, and
    protein bars.
  • When choosing a protein bar look for one low in sugar content.
  • Iron found in many red meats can be absorbed better by the body
    when paired with vitamin C (like a glass of OJ!).
  • Try and have a protein within 20 minutes of exercise to aid in the
    healing of your muscles.

ICYMI
Blog post by Erin Womboldt.

Carbohydrates

There are four Macro Nutrients; Carbohydrates, Proteins, Fats, and Water.

Carbs are foods based upon carbon compounds and one of our body’s main sources for energy. Carbohydrates are the initial energy source for exercise bouts.

Myth: all carbs are bad for me and will make me gain weight.

Facts: Carbohydrates can be further separated in to simple or complex carbs.

Simple carbohydrates are more easily broken down in the body into sugar. These carbs are mostly found in our highly processed foods such as white bread, cakes, muffins, donuts, bagels, etc. Tricks to finding out which products these are would be too look at the nutrition labels and if you see “enriched flour” it is a simple carb. The ease of digestion for this type of carbohydrate creates a fasted spike in blood sugar levels and often do not keep your body feeling full for that long, which can lead you to consume more.

Complex carbs contain the whole part of a grain, also listed as whole grain on most boxes. these carbohydrates naturally contain more fiber and take longer for the body to digest. The longer digestion time of these carbs allow the body to sustain a more normal rise in blood sugar and the fiber will help your body feel full longer. Complex carbs can also be found in vegetables and are often used in recipes as lower carb options.

Tips & Tricks
  • Look for Carbohydrates high in fiber. Whole grain should be listed as one of the first ingredients on the label
  • Going “low carb”? Swap out regular pasta for spaghetti squash or zucchini noodles!
  • Avoid added sugars. Try and limit the amount of added sugar in your diet by checking labels and trying to keep to natural sugars such as those in fruit.

Blog post by Erin Womboldt.

Diet is Not a Bad Word


As defined by
Merriam-Webster’s Dictionary diet is habitual nourishment; food and drink
regularly provided or consumed.
The United
States Department of Agriculture provides daily recommendations for the dietary
intake of Americans. These are guidelines for designing your diet and will vary
based on each person’s individual needs and activity level.
Carbohydrates
(Sugars, grains, Fruits, Vegetables) should make up 45% – 65% of your
caloric intake
Lipids (fats,
butter, oils) should make up 25% – 35%
Protein (beef,
poultry, pork, fish, tofu) should make up 10% – 30%

How to
calculate


Total
calories x Percent recommended intake
Example:         2000 Cal x 0.45(Low) = 900 Calories
2000 Cal x 0.65(High) = 1300
Calories
Carbohydrate intake should be 900
– 1300 Calories per day

Serving size vs Portion size

A serving is the recommended amount eaten at a time.
Portion size is the amount you actually consume.

Recommended
Serving Sizes:
Vegetables: 2 Cups
Fruits: 1 Cup
Protein: 3-4 oz
Grains: 1 Cup
Oils: 1
teaspoon

Daily
Water Intake

Recommended
to drink half of your body weight (lbs) in ounces.

How to
calculate:
Body weight
in pounds / 2 = Ounces of water you should drink a day
Example: 110 lbs / 2 = 55 ounces of water per day

Next week
look for more information on the Facts & Myths about Carbohydrates!
Blog
post by Erin Womboldt.

Sun Safety

Now that the
weather has warmed and the sun is shining people tend to spend more time
outside. But before you bask in the glory of the sun, here are some things to
think about to keep your skin safe.

Did you know?

On average it
takes just 15 minutes of unprotected time in the sun to cause a sunburn.

Facts about
skin cancer:

  • Melanoma, the
    deadliest form of skin cancer, is the most common cancer for 25 to 29 year olds
    and the second most common cancer for 15 to 29 year olds.
  • Melanoma is
    increasing faster in females 15 to 29 years old than males in the same age
    group. In females 15 to 29 years old, the torso/trunk is the most common
    location for developing melanoma, which may be the result of high-risk tanning
    behaviors.
  • Exposure to
    tanning beds increases the risk of melanoma, especially in women aged 45 years
    or younger.

What to look
for in a sunscreen:

  1. SPF 30 or
    higher
  2. Broad
    spectrum protection (UVA/UVB)
  3. Water
    resistant

Sunscreens
containing all the above have been shown to reduce the risk of skin cancer,
sunburn, premature skin aging, precancerous skin growths, and dark spots1.  Once you have
found your sunscreen, make sure you are applying it correctly. Always reapply
sunscreen every 2 hours when you are outside, even on cloudy days!


Is my
sunscreen from last year still good?

The FDA
requires that sunscreen last for 3 years. Some sunscreens have a printed
expiration date on the bottle. If your bottle does not have an expiration date,
and you are not sure if it was from last year or longer, check for visible
signs1. If a sunscreen has a change in color or consistency are
signs that it’s time to buy a new one.
While
sunscreen is the most commonly used skin protectant, some clothing brands offer
special clothes with higher SPF protection. Hats can keep the sun off of your
face, wide brimmed hats are suggested better for use over baseball caps as they
cover the back of the neck and the ears as well as the face.

           
But what
about my summer glow?

Any change in
the skin color caused by exposure to the sun or tanning beds is considered skin
damage. Although that tan may fade in the winter, the damage underneath is
still there.  A skin
healthy alternative is self tanner or a sunless tanning salon.
For tips on
how to apply self tanner like a pro:


Sources:
Blog post by Erin Womboldt.

Heart Health Month

Did you know that February is Heart Health Month?

Cardio
Recommendations

20
minutes of walking a day can lower the risk of a heart attack and stroke
  • Tips:
    Park farther away
  • Choose the stairs over the escalator

150
minutes of exercise per week
  • Trouble
    keeping track?  Just try to move more! Get up from your desk/couch and
    just walk around the room every once in a while

Heart
Healthy Nutrition

Cholesterol:
Adding more fiber to the diet can help naturally lower your body’s cholesterol
levels
Squash
is a great winter vegetable that is high in fiber
“Eat
the rainbow”: When choosing fruits and vegetables try and get multiple colors.
Different colored vegetables contain different nutrients, the more variety the
better!

Heart
Health and Wellness

Sleep:
Recommended that you get 7-9 hours of sleep
  • Tips
    for a better night time routine: Set an alarm to go to bed, lowered the
    brightness on your phone/tablet, turn your phone on “Do not Disturb” so
    notifications don’t wake you
  • Stress:
    Lowering your stress helps lower blood pressure, boost your motivation, and
    help you sleep
  • Things
    to try: Positive self-talk, meditation. Count to 10 before reacting. Take a
    break by reading a book, drawing/coloring, exercise, or listening to music.  

Talk
to your doctor!
  • About
    old concerns, new concerns, or more tips on how to keep you and your heart
    healthy!

Source: American Heart Association
Blog
post by Erin Womboldt.

Planks!

While data on
exercise changes as new studies are done, one thing that remains constant is that planks
are great… but only when you do them properly!


The traditional plank (shown above) targets more than just your
abdominals. It requires contraction of the quads, glutes, shoulders, biceps and
triceps. It is a stabilizing exercise that can lead to improvements in other
exercise moves.


3 Common Plank Form Mistakes



Arched Back

Note: In this position your abs will be inactive. This also put a lot of strain on your lower back!

Hips Too High

Uneven Hips



Other Plank Variations



On Hands



Side Plank



Taking Your Plank to the Next Level

Alternating Leg Lifts
Up, Up, Down, Down

Side Plank with Rotation

Side Plank with Hip Dips


Physioball Planks


TRX Plank



Planks can assist in many other areas!


Balance
The core
stability provides and increases in your overall stability and balance.  Example: if you are
bumped into while walking, having a stronger core can assist you in regaining
your balance faster.

Maintain Proper Running Form
A stable core helps a runner’s body stay in proper alignment, rather than twisting mid stride.
Maintain Form in Many Other Lifts
One of the first steps in many lifting exercises is to
engage your core. Having a stronger core can make it easier to keep proper form
in many activities and can prevent injury to the back. 



Happy Planking!

Blog
post by Erin Womboldt.

Don’t Drink Your Calories

It’s
summer, it’s hot, and you’re thirsty. While those sports drinks and
“Zero” thirst quenchers look tempting, think twice before packing
your gym bag full of them.
While
they taste great the drink you reach for could have more calories than you
think. Sugars, sugar substitutes, and food dyes are all too common in the
drinks we choose to cure our summer thirst.
All
calories add up, the ones you eat and the ones you drink, but there is a
difference in how our bodies react to them. Calories you eat from your meals,
protein bars, and other snack help cure hunger and give our bodies a feeling of
fullness. The calories that come from beverages on the other hand may make you
feel refreshed, they have little to no impact on the feelings of hunger or
fullness. This is a calorie over look that can cause us to add hundreds of calories
to our daily intake without even realizing it and it could be why your summer
diet of lean proteins and lots of salads may not be showing results. 
Some
common beverages to watch out for:
  • Gatorade
    = 34 g sugar, 130 cal
  • Minute
    Maid Lemonade = 67g, 260 cal
  • Snapple
    Iced Tea = 46 g sugar, 200 cal
  • Coca-Cola 12oz = 39g sugar, 140 cal
  • Vitamin
    Water = 33g sugar, 125 cal
  • Apple
    Juice = 52g sugar, 240 cal
  • Red
    Bull = 27g sugar, 108 cal

https://dailysuperfoodlove.com/
Sweeteners
have many names, be familiar with them!
  • High-Fructose
    Corn Syrup (equivalent to 10 teaspoons of table sugar)
  • Aspartame
    (Asp)
  • Acesulfame
    (A.k)
  • Steviol
  • Saccharine
    (Sac)
  • Dextrose
  • Maltose

Hydration
is an important part of our diets and fitness routines, just be aware of what
else your drink may be adding to your diet. When in doubt stick to what’s
natural to our bodies… water!
Blog post by Erin Womboldt.