Martial Arts for Life

On A Quest To Be The Best!

How To Drink More Water!

Courtesy of Coach Bronek of Extreme Fitness Bootcamps London.

Most people don’t get enough water. Though inadequate water intake doesn’t always present with obvious symptoms, an increase in water intake can resolve symptoms that you’d never connect to insufficient hydration.

For instance, do you struggle with regular elimination? Increase your water intake. Do you often feel faint when rising from a seated position? Drink more water and see if there’s an improvement.

How much water a day you should drink is open to debate. Many exercise enthusiasts swear by one gallon a day. The average person does not need more than this amount. Crystal clear or very light yellow urine means you are well-hydrated. Dark yellow or yellow-orange urine means you’re dehydrated.

Ways to Increase Water Intake

#1. Have a tall glass with your main meals. Deciding you’ll drink a glass before meals is less inviting,
since drinking water with no food, and without thirst, isn’t always easy. Ideally, you should drink before or after your meals. However, sometimes, it’s better to have something than nothing at all. And since eating
triggers a need for fluid; a tall glass of water will go down quickly when it’s consumed with meals.

#2. Place a small covered glass of water by your bed stand before going to sleep. In the morning before you exit the bed, drink the water.

#3. If you’re at a desk for long periods, keep an icy glass of water with you and sip periodically.

#4. Get a water purification system. This will improve the taste of tap water, and encourage you to drink
more water since you’ll know that toxins are filtered out.

#5. Drink homemade lemonade. Squeeze fresh lemons into a glass—filling about 3-6 ounces (we
squeeze a half of lemon into 1.5l bottle of water). You can add a few drops, or tablets of the natural
sweetener Stevia (you can also find it in a powdered form AND you can get it in some super markets and
health stores). Mix very well. Add chilled water. Or add ice and keep this with you while working at a desk.

#6. Use a straw. Fluid intake goes very rapidly when you drink with a straw. A tall glass of room-
temperature water can be gone in seconds, thereby eliminating any drudgery of having to take many sips to finish the glass.

#7. Remind yourself that chilled water makes the body expend calories to warm it to body temperature. Knowing this fact will motivate you to drink more water.

#8. Fill a pitcher with water every morning and place in the refrigerator. Make sure that by bedtime, the pitcher is empty.

#9. Create water milestones. For instance, have paper cups handy in the bathrooms of your house.
Every time you finish using the facility, fill the cup half-way or all the way with water and drink.

At the workplace, if you must pass a drinking fountain on the way to your department, commit to getting in
a few gulps every morning, and every evening on the way out, even if you’re not thirsty.

#10. Eat watermelon, tomatoes and cucumbers, which are water-rich. Coffee, soda and juices do
not count towards your daily water quota. In fact, carbonated drinks have a dehydrating effect.

#11. Order water with your restaurant meals. Get a slice of lemon with it – it will go down even easier.

#12. If you take supplements or prescribed drugs, drink water to swallow them. Fill a glass with more
than what you’ll need. After the last pill goes down, take the extra gulps.

Drinking eight glasses of water a day (the standard recommendation) is easier than you think, once you put these practices to use. To find out more about why water is so important for good health, call us today.

Martial Arts for Life New Providence, NJ

Making our community healthier & safer, one family at a time.

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

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June 7, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

Soda & Heart Disease

By J. Yaworski – originally featured by Men’s Health.

You already know soda is a big fat problem for your waistline. But new research finds that it’s not too sweet for your heart, either. Just one sugary drink a day increases a man’s risk of a heart attack by 20 percent, according to a study in the journal Circulation.

Harvard researchers analyzed 22 years of data gathered from almost 43,000 men. During that time period, 3,683 men suffered from heart attacks. The men who consumed the most sugary beverages—like soda, sports drinks, and energy drinks—were at a higher risk of having a heart attack compared to non-drinkers. This increase persisted even after the researchers accounted for other risk factors like smoking, family history of coronary heart disease, and physical inactivity.

“The sugar-sweetened beverages and coronary heart disease is probably due to the large amount of easily digested sugar in these drinks,” says study author Lawrence de Koning, Ph.D. These cause higher levels of inflammation and harmful lipids in the blood, which are both indicators of heart disease.

The more you consume, the more your risk increases. For each additional serving of sugary beverages per day, the associated risk of heart disease increased by 19 to 25 percent. And that’s a problem for Americans. According to the American Heart Association, sugar-sweetened drinks made up 3.9 percent of our daily calories in the late 1970s to 9.2 percent in 2001 in the United States.

Don’t ditch all sugar, though. Natural sugars found in foods like fruit and milk are fine, since these foods offer plenty of nutrition (plus, in the case of fruit, fiber to blunt blood sugar spikes).

“Sugar-sweetened beverages should be treated as a rare treat,” says de Konig. Having a sugary drink less often—such as twice weekly or twice monthly—didn’t increase the participants’ heart attack risk, researchers found. Diet versions weren’t linked to cardiovascular disease either. (But choosing no-calorie diet over the regular sugary soda might not be the smarter choice. Research shows that diet soda drinkers have larger waistlines than non-drinkers.

Martial Arts for Life

Making our community healthier & safer, one family at a time.

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

March 27, 2012 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment