Water, Water, Water!

The human body is made up of approximately 70% water. I’m sure you all have heard that in elementary science class at some point. Water is the most important nutrient there is. Without water, our bodies cannot function. Water is one of the 4 macronutrients (Carbohydrates, Proteins, Fats, Water) and is used throughout our bodies for the breakdown of nutrients for energy, creation of new tissues, regulation of body temperature, lubrication of joints and on, and on, and on...
Summer is a great time to discuss hydration because we tend to spend more time in the sun and heat, which can drain the body of water more quickly than normal. But sometimes it’s hard to know how much water to drink and also what counts as “water” in the body.

Adults need 8-10 cups of water per day. (1 cup = 8 oz) This is about 64 oz or about 1900 mL. Now, we don’t get water just out of the faucet, we also get water from the food that we eat, which does contribute to our 8-10 cups per day. However, there are foods that have more water in them than others – can you say fruits and vegetables?
If you don’t eat a balanced diet – meaning moderate amounts of all the food groups – than you probably won’t get enough of your water from food. That would probably put you in the 10 cups a day group.

The funniest thing that happens in my office with clients happens when we talk about water. I laugh every time it comes up. 90% of people begin to count it up in their head like this…

Ashley: “How much water have you had to drink today?”
Client: “Well, I had 1 cup of coffee this morning, and a bottle with lunch, then I had a diet coke and then another bottle before I came to see you. So, I guess about 6 cups so far today.”
Ashley: “Ok…let’s talk a little bit more about that…”

Newsflash – Coffee and Pop DO NOT COUNT AS WATER! In fact, anything with caffeine counts against your water consumption. Think of caffeine as negative water. Caffeine pulls water from the body, which is why you probably have to use the bathroom shortly after your latte in the morning. I use the following as a handy guide:

Anything caffeinated is a 2:1 replacement ratio.
Any vice (cigarette, alcoholic beverage, etc) is a 1:1 replacement ratio.

Example: Tyler needs 8 cups of water per day. He drank 1 cup of coffee with breakfast, and smoked 4 cigarettes throughout the day. How many cups of water does Tyler need to hydrate his body for the day?

Tyler’s Baseline Needs: 8 cups
Replacements: 1 cup coffee = 2 cups water (to break even)
4 cigarettes = 4 cups water (to break even)
Total Needed: 14 cups of Water


Most clients at this point are stunned and tell me that I am crazy if I think they can drink 14 cups of water per day. I say, you gotta pick which one is worth it. Either way, your body needs the water in order to efficiently function. So you either drink 14 cups of water or give up some of the cigarettes and caffeine. It’s your choice.

Dehydration can make you very sick. We lose water all day long when we are active, when we sweat, when we urinate, etc. We need to replace that water.

Signs of Dehydration:

• Thirst
• Loss of Appetite
• Dry Skin
• Dark Colored Urine
• Dry Mouth
• Fatigue / Weakness
• Headaches

Try to drink 8-10 cups of water every day for one week. You may experience increased urination for a short period of time, but your body will adjust I promise. I guarantee that you will feel so much better if you can do that for a week. Then you just have to find a way to keep it up!

Happy Drinking! (Water that is…)

Blessings,
Ashley

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Supplements

Let’s talk about supplements. They are all over the place and most of them are over the counter, so how do you know what to take, what’s a good brand and how to dose them?
Well, that’s kind of the problem. There are all these bottles of pills, liquids and powders available to people that don’t really know what to do with them. But, after reading the bottle, they pop and few and hope to see results. That’s not quite how it works. Supplements, although most are not FDA regulated, should be viewed as medicine. Just because they are natural, have less severe side effects, and don’t come from a doctor does not mean that they can be popped like candy. Supplements are all made differently depending on the company, and also can interact with prescription medication causing adverse health effects if you aren’t careful.

The other thing you have to remember is that natural supplements, along with more eastern-minded medicine, is not meant to work like prescription medication (fast and furious). They work on a much milder level, taking a longer period of time to reach the same goal. However, they can do this in a much gentler way which doesn’t put as much stress on our bodies.

There are supplements for anything and everything out there ranging from a basic multivitamin to root extracts that help stabilize your mood or blood sugar levels. There are several important keys to keep in mind when you are looking at supplements.

1) Reputation. You need to choose your supplement brand very carefully. Do NOT buy cheap. In the world of supplements you get what you pay for. Some are very expensive because of the extensive purification processing that the company goes through to ensure there aren’t toxins left in the product. Would you really want metals in your fish oil tablets? If you don’t, then you probably shouldn’t buy your fish oil in a gallon bottle from a warehouse grocery store…

2) Absorption. Look on the bottle at the serving size. Most people assume that you just take one or two tablets once a day and that does the trick. Not likely. The human body can only absorb a certain amount of a specific vitamin/mineral/nutrient at a time (unless it’s a water-soluble vitamin, in which case your body just excretes the stuff it doesn’t need in your urine. Which is also why your urine is neon colors when you start taking supplements – don’t worry, it’s not a bad thing). The best example of absorption is with Calcium. I work with lots of young females in my practice and I prescribe high calcium doses for a lot of patients. However, the human body can only absorb 600mg of Calcium at a time. I prescribe anywhere from 1200mg-1800mg per day. That means they’ll need to take several tabs multiple times per day in order for the body to absorb it all. Also, there are lots of different kinds of Calcium…carbonate, citrate, malate, etc. You need to discuss with your dietitian which type is best for you. But if you don’t look at the label and just buy the cheapest one, you might be taking 4 huge pills 5 times per day…I’m serious!

3) Ingredients. Just like with food, you want there to be as short a list of ingredients as possible. Hopefully you’ll be able to read most of them. When you start getting into long chemical names you don’t understand, it’s likely very processed and not from a natural source. Ideally you want your supplements to be whole food based and organic. If you’re putting in very isolated forms of nutrition in your body, you don’t want a ton of toxins and chemicals attached to it do you?

4) Interactions. Always, always, always check for interactions!!! Food interactions, supplement interactions and medication interactions. There are lots of supplements – even though they are natural – that you CANNOT take with certain medications or certain foods.

Check out these websites to look up supplement interactions:
Bastyr Center for Natural Health: http://tinyurl.com/lysqqs
Vitamin&Herb University (by NatureMade): http://www.vitaminherbuniversity.com/


In my practice I work with a couple of brands primarily…

1. Standard Process: http://www.standardprocess.com/
These supplements are not sold in stores and are only available through health practitioners. They are organic, whole food supplements backed by extensive research and development. These supplements are meant for specific nutritional deficiencies and health issues, which is why you need them prescribed to you by a dietitian. They also have basic calcium and multivitamins. You need a specific prescription from me for these supplements.

2. AdvoCare: https://www.advocare.com/0901138
These supplements are for the general population and are available through
independent distributors that may or may not have a degree in healthcare. I like these supplements because you can order them online easily, and they are backed by scientific research, a medical advisory board with MD’s and PhD’s from Universities like Berkeley, Harvard, Yale and Cornell and also certified by Informed Choice, World Anti-Doping Agency guidelines assuring them safe to use for professional and college athletes. You don’t need a prescription from me for these, and they can be purchased from me at the website above.

3. Nordic Naturals: http://www.nordicnaturals.com/
This company specifically produces fish oil supplements. They are the purest
brand out there and have the strictest of requirements (pharmaceutical grade) in the processing of the fish from Norway. In my opinion, everyone needs to be taking fish oil every single day. Just email me or call me and I can help you with which kind would be best for you. You don’t need a prescription from me for these supplements (maybe just a little guidance) and you can buy these at any natural grocery store like PCC or Whole Foods.

Blessings,
Ashley

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