Hello Again!

First off, we'd like to thank everyone for the positive feedback we have received on Issue 1 of Vibrant Living. It's great to hear from all of you, and we're glad that you liked the information that we put together last month. You have our promise that we'll to try and top ourselves in every issue we put out.

Now that the weather is warming up (finally!), we have to pay particular attention to our most important nutrient -- Water! As the temperature rises outside, our social lives seem to follow suit which can cause us to forget about the importance of staying hydrated in the heat and humidity of a Canadian summer. Dig into this issue for an in depth look at Water by Robin Walsh, ND.

Warmer weather also means that we can finally get off the tread mill, and back to running outdoors. Sarah Heipel, CPT steps you through a 6 week program that will have you running 5KM with ease in no time.

Water is a fundamental part of life. It has been estimated that the human body consists of approximately 75% water, or 2/3 of total body weight. We can exist without food for months, however we can only last a couple of days without water.

Water is part of every cell, tissue and organ in our body and is essential in many body functions which include:

• Regulate body temperature
• Remove toxins and waste from the body
• Cushions joints
• Carry nutrients, oxygen and glucose to body cells for energy
• Provides natural moisture to skin and keep skin toned
• Helps to keep muscle toned
• Helps to prevent constipation
• Has been found to assist weight loss
• Provides the medium for many enzymatic and chemical reactions in the body

Water and Weight Loss

Water is one of the easiest things that you can do to help with weight loss. WHY???

• Naturally suppresses the appetite
• When you get the hunger sensation, it may actually be because you are thirsty
• The kidneys cannot function properly without enough water. When they do not work to capacity, some of their load is dumped on the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidney's work, it cannot work at full throttle. As a result, the liver metabolizes less fat and therefore more remains in the body
• Helps to relieve constipation and fluid retention which can contribute to bloating and weight gain

Signs of Dehydration

• Dry mouth - this is the last outward sign of dehydration, and by the time you get this sign you have already lost between ½-1 quart of total body water
• Decreased energy and fatigue
• Headache
• Dry lips
• Dark or amber coloured urine
• Constipation
• Increased body temperature

Daily Water Loss

• Perspiration - at normal activity levels people lose 2-3 cups of water per day with perspiration, however people can lose up to 1 quart of water during an hour of vigorous exercise
• Urine - via the kidneys
• Water vapor - exhaled by the lungs
• Feces - intestines

Cool Water

Cool water is absorbed much more quickly in the body, and when it is warm outside, cool water may help to prevent overheating.

Caffeine Intake

Caffeine is a diuretic, which means that it causes the kidneys to excrete water. Therefore, coffee, pop and tea actually cause you to lose water instead of hydrating you. So, do not count caffeinated drinks as fluids.

How to Determine your Water Needs

A crude estimate of water needs to take your weight and divide it in half, and this is the amount of ounces that you need to consume each day (this only applies to those over 100lbs).

Usually this is about 2L.

For individuals that would like to lose weight, for every 25lbs overweight you need to add one eight ounce glass of water. If you are hydrated, your urine should be pale yellow and you should be urinating every 2-3 hours.

Water Consumption with Meals

It is better not to consume all of your water with meals, as you dilute your digestive enzymes, which are essential for proper food digestion. It is best to consume the majority of your water intake outside of your meals.

Tips for Increasing Water Intake

• Fill a large water bottle up each day while you are at work and make sure that it is finished by the time that you leave - I usually take a Large 1.5L water bottle
• If you are drinking juice…mix half juice and half water
• Keep bottles of water in the car, and drink one bottle on your way to and from work
• Consume a diet full of fruits and vegetables which are high in water content
• During exercise - it is important to consume fluids throughout your workout
• Spice up your water - and add fresh slices of lemon or lime to the water - lemon water is a great form of detoxification for your liver

These recommendations represent the basic needs for most people. Athletes, people with health issues or critical illness and children will all have specific fluid requirements. If you fit into this category, it is important that you consult with a health care provider before changing your fluid intake.

Naturopaths can provide more information on fluid requirements for weight loss, physical activity, headaches and other ailments or conditions.

This 6 week program will condition you to complete a successful 5km run.

As the seasons change and summer approaches, now is the perfect time to step up your fitness regime and take on the challenge and excitement of training for a 5km run.

The goal is to increase your weekly distance by adding "easy" volume and avoiding injury. This means always running at a pace that allows you to think about what an athlete you're becoming instead of how your lungs are burning! The physical strength and endurance you will build by completing this program will serve as a solid base for injury free interval training and longer distances in the future.

Note: This program is designed for individuals currently comfortable performing 20-30+ minutes of cardiovascular exercise 2-3+ times per week.

Have fun and let me know how you do!

Spring is just around the corner and it's time to do some spring cleaning! After a long winter of dark days, snow storms and frigid temperatures, we all need to feel the sunshine and warm breeze. It's a time of rejuvenation, growth and new beginnings.

Spring is the perfect time of year to focus on detoxification…spring cleaning for our bodies and minds!

The Benefits of Detoxification:

• Increased energy
• Improved sleep
  Improved mental clarity
• A feeling of rejuvenation, peace and calm
• Reduced aches and pains
• Decreased bloating and fluid retention
• Improved digestion

Naturopaths can provide you with a individualized and comprehensive detoxification program.

½ Kg frozen mixed vegetables, thawed
1 med. Piece of ginger root, sliced
1 Tbsp. green curry paste or Tabasco sauce
1 14oz can of low sodium soup base (I like Organics No Chicken broth)
1 Large pkg. firm tofu

Grill ginger slices for 8min on high heat (toaster ovens work great)
Combine all ingredients in food processor and blend until smooth. Depending on the size of your processor, you may need to blend half at a time. Heat and eat!

Have you ever been interested in learning how to cook food that is both nutritious, but also tastes great? How about learning the latest core body strengthening exercises? Why not kill two birds with one stone and come to our first Dinner and a Workout session.

We will start with the workout portion that consists of 1hr of core body strengthening exercises that anyone can do on an exercise ball, whether you're at home, or in the gym. The last hour will be devoted to putting back into your body some of the nutrients and energy that we burned off on the ball, with some nutritious and great tasting food. We will have recipes on hand that you can take home with you after you've finished your full dinner menu. While you are eating, we will deliver a seminar on healthy eating and lifestyle changes.

When: May 25th, 2004 @ 7pm
Where: Homer Watson Zehrs Community Room
Cost: $20 per person (this is a savings of $65 over the cost of a personal training session and meal purchased separately)
What to Bring: Wear clothes that you can exercise comfortably in. If you have your own exercise ball, please bring this along. If not, in your registration email, please indicate that you don't have a ball so we can supply you with one for the session.

If you are interested in registering for this exciting and informative session, please email Robin by clicking this link: robin@robinwalshnd.com

Speakers:

Robin Walsh, ND
Margaret Prange, ND
Sarah Heipel, CPT

Date: Mid June - stay tuned to next issue for exact time.
Location: Uptown Waterloo City Centre
Cost: Donation Waterloo's Christmas Hamper