Hello Hydration

As we start to have more slightly cooler days, it is easy to forget to hydrate. Also all the students heading back to school can forget to stay hydrated during hours of sitting in the classroom. Then students often go to practice sports after school when they haven't hydrated all day, and they have problems. Dehydration can lead to loss of strength and stamina. It is also the main cause in heat exhaustion. This week we are going to talk about easy warning signs regarding dehydration and tips to stay hydrated. 

Dehydration Warning Signs

1. Feeling thirsty
   When you feel thirsty, you are already dehydrated! 
2. Feeling tired/difficulty concentrating
   If you feel tired and sluggish in the early afternoon, one cause could be dehydration! Remember that all that morning coffee you had acts as a slight diuretic (making you pee more and dehydrating you).
3. Headaches
   Many headaches are caused by dehydration, so if you feel a headache coming on, try water first! 
4. Back pains
   The discs in your back rely on water to help with shock absorption. So as you get dehydrated, the little cushions between your vertebrae aren't quite as cushion-y. They can no longer absorb shock as well, and this can alter their function. Overtime this can lead to back pain. 
5. Dark urine color
   Dark urine color is often a sign of dehydration
6. Constipation
   Your body needs water to help things move! From your joints to your bowels, water helps them move. 

Tips to Stay Hydrated

1. Drink enough water for your size!
   We aren't all the same size, so we don't all need 8 glasses of water a day. Many of us need MORE! We recommend aiming to drink half your body weight in ounces of water. Ex: You weigh 200 lb, drink 100 oz of water. You weigh 150 lb, drink 75 oz of water. 
2. Keep a bottle with you at work/school and in the car
   This one is easy - if you have water on you, you are more likely to drink it.
3. Weigh yourself before and after long workouts
   When you have a long workout, weigh yourself before an after. If you have lost weight in the course of your workout, it is likely due to water loss. Half a pound lost is roughly equal to an 8 oz glass of water. 
4. Add lemon for flavor
   Struggle with drinking bland water? Add a few slices of lemons or limes or any fruit really! Adding lemon to your water can also give you a slight boost in vitamin C and help with digestion.
5. Check your urine color
   Don't go for the gold! When you go to the bathroom, take a peek down at the color of your urine. Ideally it is a pale yellow color. Darker yellow color is usually indicative of dehydration. Note: other things can alter the color of your urine. If you supplement with a lot of B vitamins, you may notice your urine is a more neon yellow. Also if you consume a lot of beets, you may notice a pink tint to your urine. 

When You Need More Water

There are some times when you need more water! That's when this handy graphic from Fitness Jockey comes in to play. To learn more about these criteria, click on the photo to take you to their full article. 

Any other questions regarding hydration? Let us know! 

3 Ways to Beat June Gloom

Most people think that we always have perfect weather here in Southern California, but then they visit in June... Meet June Gloom.

June Gloom is the affectionate name for the heavy clouds and cooler weather that we experience most Junes due to some science stuff (cool waters and higher atmospheric pressure). Sometimes June Gloom comes early and we get May Grey. All this dreary weather can really put a damper on your mood. This week we're going to talk about 3 ways to beat June Gloom. 

1. Exercise more
2. Eat better foods
3. Get adjusted

Exercise is a great way to combat the woes of June Gloom. Studies show that exercise can help with treating and preventing depression. Exercise doesn't have to be super intense to get the benefits either. As little as 20-35 minutes a day of low level activities have been shown to help with feelings of depression. Need some motivation to exercise? Call a buddy! Find a group to exercise with! There are lots of free fitness groups around. You can also garden as a form of exercise. The cloudy skies and cooler weather are a great time to get out and dig in the dirt! Or make a deal with your pet to take it on daily walks. 

Eating better foods can also do wonders on your mood. The central nervous system (your brain and spinal cord) interacts a lot with your enteric nervous system (more than 100 million nerve cells lining your gastrointestinal tract from esophagus to rectum).  Older research thought that depression and anxiety could lead to irritable bowel syndrome (IBS) and other gastrointestinal complaints, but new research shows that it could be the other way around! So feed your body whole foods that aren't processed. Go for lean, grass fed meats or wild caught fish. Fill up on vegetables and fruits. Try kombucha for giving your gut good bacteria (probiotics) to help with digestion of nutrients. 

Lastly, get adjusted! Chiropractic adjustments keep you moving well! When you can move better, you feel better! And don't forget to focus on good posture still even though Posture Month is over. 

Summer Kick Off (Nutritious Style)

It's Memorial Day weekend! Some say that's the unofficial start to summer! To me summer always means grilling season. (Although here in Southern California our weather affords grilling year round).  I often forget about the variety vegetables you can cook on the grill. From a nutrition standpoint, I try to fill half of my plate with vegetables every meal. This week I'll go over some vegetable cooking tips and my favorite veggies to throw on the grill.

Grilling Veggies 101

1. Oil them up! Vegetables will dry out on the grill, so the oil helps that a bit. A light brushing of oil or gently tossing the veggies in oil works well. Oil also is helpful with getting any seasonings to stick to the vegetables. (I personally like a gentle sprinkle of salt and garlic powder.) Also - all oils aren't created equally! I usually just use some cold pressed olive oil.
2. Consider cooking times! Not all vegetables take the same amount of time to cook on the grill. If you are grilling bigger denser vegetables, they will take more time! Consider cooking them over a lower heat area of the grill for longer to ensure equal warmth throughout. Smaller thinner vegetables will cook faster, so save them for last. This is also affected by how you may chop up the vegetables.
3. Don't lose the veggies! Some vegetables are small and can fall through the grates. Consider a grill basket (or a fake tin foil basket/packet) or skewers to manage your veggies on the grill. Also when you are cutting up bigger vegetables - cut them into pieces that will skewer well or work well in the grill basket.

Best Grilling Veggies

• Asparagus
• Mushrooms
• Broccolini
• Eggplant
• Bell peppers
• Tomatoes (can work on a skewer in wedges or wrap in tin foil)
• Zucchini (try seasoning them with olive oil and lemon juice)
• Onions (cut in wedges for a skewer or in thin slices for burgers)
• Potatoes (or sweet potatoes)