Mint Condition Daily

I would like to thank Kris from Mintcondition Daily, for writing a super sweet article about my story and I strongly suggest anyone to check out their awesome blog!

Here is a bit about MINTcondition:

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What is MINTcondition?

MINTcondition promotes the benefits of mindful lifestyles: health, wellness, whole foods, clean living, activism, compassion, adventure, sustainability, and an enlightened society. We offer practical life conditioning support, tips, advice, and awareness with a dash of fun and humor without being preachy or judgmental. We want to help break the stereotype that clean and mindful lifestyles are bland and boring, because we know that they’re anything but. (Seriously. There’s never a dull moment.)

We are not doctors, life coaches, gurus, or therapists, and we’ve never had the luxury of backpacking through India to find the answers to the questions we all have. Most importantly, we don’t claim to be perfect or to have achieved ultimate health; this is an ongoing process. We simply want to help others through their journey by sharing ours, and we encourage readers to share theirs with us as well. Together, maybe we can learn a thing or two about getting our bodies, minds, and this world in MINTcondition.

Read our first “Letter From The Editors” for more on how MINTcondition came to be [here].

– See more at: http://www.mintconditiondaily.com/about-page/#sthash.SwmdlYSC.dpuf

You can check the super sweet article with a dash of humor by clicking on the photo below:

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We’re all dealt different hands in this game called Life. Some of us are more blessed than others, but we’ve all had our share of heart break, turmoil, and mountains to climb. But it’s how we play those hands that determines how good the game is going to be.

Grief, hardships, and taking care of everyone else around us can often set us back on our journeys. When so much time and effort goes into just trying to stay afloat and taking care of others, it often feels like there’s very little left for the one you’re neglecting most – you. And sometimes, you’re the one who needs it the most.

– See more at: http://www.mintconditiondaily.com/2013/10/18/ordinarily-extraordinary-2/#sthash.tF5aXVJG.dpuf

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Giving Intermittent Fasting a try…

clockif   Intermittent fasting (IF) is the name given to the practice of occasionally going for extended periods without eating.  I have spent a great amount of time reading about Intermittent Fasting.  There is a lot of fitness and nutrition gurus out there that I respect and on this topic I found a lot of controversy. I believe it is safe to say that most trainers and nutrition coaches suggest not skipping breakfast…  eating every 3 to 4 hours etc…  which I believe in long-term is the ideal scenario, specially if someone has tendencies towards eating disorders. So why I decided to try IF?  I enjoy trying new methods, as long as there is some scientific research on it and it makes sense.   Dr. John Berardi spent 6 months testing the most popular Intermittent Fasting (IF) protocols,  which If you have any interested in trying Intermittent Fasting, I suggest you to read Dr Berardis’ free e-book .    You will find detailed information on his studies, including emotional and mental challenges. Some of the suggest possible benefits include:

  • Reduction of blood lipids, blood pressure, inflammation, oxidative stress and risk of cancer.
  • Improved blood glucose levels and insulin sensitivity
  • Increased on cellular turnover and repair
  • Encourage fat oxidation
  • Increases HGH
  • Improved cardiovascular function (by offering protection against ischemic injury to the heart)
  • Increased HDL levels (good cholesterol) and decreased triglyceride levels (bad)

Intermittent Fasting also focus on food quality and regular exercise routine, so IF it is just another option and a matter of personal choice. I will make a follow-up post with my detail experience on IF.  I am currently on my third day, my option was the daily fast, which is an 8-hour feeding period followed by a 16-hour fast.   My goal it is to get leaner, while preserving muscle mass as much as possible. Here is the protocol for the daily fast in detail right from Dr John Berardi’s e-book. You eat during an 8-hour feeding period and fast during a 16-hour fasting period. But there are other key principles as well:

  • High protein & vegetable intake: During the 8-hour eating window, eat a ton of protein (meat, poultry, fish) and vegetables (think green growing things). Err on the side of eating too much of these foods.
  • Fasted training: Do intense resistance training 3 times per week, right before you eat your first meal. In other words, you’ll be training on an empty stomach.
  • Carb cycling: On training days, add carbs (quinoa, rice, whole grain bread, fruit, etc.) to your base diet of protein and veggies.
  • Nutrient timing: On training days, eat as much of your food as soon after training as possible. Your biggest meal should come right after your workout.
  • Consume 10 grams of BCAAs (branched chain amino acids) during training.
  • Your biggest meal should come right after exercise.

See more at: http://www.precisionnutrition.com/intermittent-fasting

See more at: http://www.leangains.com

It Fits Your Macros… but still no fat loss?

To start this post, the most important fact here is that it is not all about Calories in/Calories out and not all Calories are made equal.   There is still a lot of misinformation, that make most people believe that all calories are created equal.

This is absolute false.  Off course that managing your calories and  macros is very important to achieve your physique goals also, but…it is way more complex than that, if you have any desire in optimizing your long-term metabolism, hormonal balance, digestive system, and overall health, you should most definitely favor quality food choices to optimize hormones.  Your hormones are crucial and way more important than be counting your calories.

The calories from carbs don’t have the same effect on your body as calories from protein  and different kinds of food will also have a different effect on your body.

GMO foods (virtually everywhere), chlorine and fluoride in tap water and pesticides are all shown to weaken your gut flora, contributing to excess inflammation in your body, slower recovery and smaller muscle gains and as we all know, the more muscle you have, the more fat you burn.

Excess fructose (from sugary carbs) disrupt your leptin hormone and ultimately impact testosterone production.

Food, personal care products, cosmetics, pharmaceuticals, pesticides, plastics, water and soil are all sources of endocrine disruptors (BPA, dioxins, etc.), which compound to disrupt estrogen, androgen, thyroid function and metabolism to some degree.

Processed foods also break down much faster and can throw your hormones into chaos, while whole foods require more energy to process. Overly processed foods not only lack nutrients, but it also hurts our body functioning; such as increasing cholesterol, increasing triglycerides, increasing inflammation, decreasing brain function, impairing important muscle building hormones and increasing cortisol levels.

Cortisol promotes fat storage, especially around the midsection. Stress and insufficient or irregular sleep also contributed significantly to increased cortisol in the system.

Different macros cause different hormonal changes, which can have a dramatic effect on your fat loss efforts. The more carbs will result in more insulin, having a detrimental effect on your thyroid and cortisol profiles.  A low carb (NOT no carb) diet is ideal.

And last but not least, you really shouldn’t be counting calories from your vegetables towards your macros, I personally consider vegetables to be “free foods”, because it actually requires more calories from your body to break down vegetables.

If you feel something is not working, change it until you get better results and read as much as you can.

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How I discovered my love for a healthy lifestyle…

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Hello, I am Caroline!  Born and raised in Brazil and mother of three beautiful children and partner of Diniz Fitness.   I started ballet and other style of dances as a toddler and dance has always been my passion.  My family has always been involved in sports, soccer, swimming, Triathlon and the list goes on. So my family has always been an inspiration to me.   I had an amazing childhood in general.   Unfortunately, life took an unexpected detour…

When I was 10 years old my brother passed away and I had a very hard time in dealing with his death…  about 9 months later, I started having strange symptoms, I no longer was able to dance, swim, to lift my arms was almost impossible,  was struggling to eat and walk…  after going to several Drs looking for an answer, which lasted about a year, I was diagnosed with Myasthenia Gravis.

Myasthenia Gravis is a chronic autoimmune disease characterized by general fatigue and fluctuating levels of muscle weakness that improve with rest.  It is caused by the body producing antibodies that mistakenly interfere with and prevent the normal communication between nerves and muscles. The body’s immune system essentially attacks itself.    The possibility of MG is often overlooked by physicians because it is rare, symptoms fluctuate and vary in severity and can occur individually or in many combinations.

When I first started medication (Mestinon) my body responded right the way and I could manage basic daily activities almost without any trouble.   With time, my body was no longer responding to the medication and I was once again under a MG crisis.    The next step would be the surgery or treatments with cortisone, which neither was guarantee that any progress would occur.    It was when I decided to read and research about health, human body,  nutrition and natural treatments.    I cleaned up my diet drastically.   My meals were based on Fish, organic fruits and vegetables only.    I also started sessions of acupuncture, yoga and meditation.   About two years later I got into pretty much a remission.

I started playing tennis and competing!!   After tennis, I decided to take a venture in triathlon, I remember when I first completed a marathon swim, getting out of the water I had tears of pure happiness streaming down my face, I felt like anything was possible again… and not too long after I went back to my passion, dance.  And this is how I found my passion for a healthy lifestyle, fitness and nutrition.

About two years ago my father passed away and once again I found myself in trouble dealing with the loss of a loved one.   I lost my focus on eating healthy.  Not too long after another MG crisis started.     This time I knew what to do and remind myself the power that nutrition has over our bodies.

I never really talked openly about my condition, but I decided to share my experience in hope to help others with any health issues.   I am not a Dr and I don’t imply that anyone should’t look for medical help.    But I strong believe the eating ‘clean’ is one of the best possible things you can do to start healing your body and getting your health back.

Don’t give up!!  Changing the way you eat and feeling better doesn’t happen over night.   Read read read, be curious, if you stay curious, you go after information!  Start applying little by little into your life the changes necessary to feel better and heal your body.

And take care of your mind!!!

Live your life “Living in the moment”, don’t obsess about the past, don’t worry about the future!

“There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live.”  — Dalai Lama

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More Water

Dehydration
Benjamin Wedro, MD, FACEP, FAAEM & Melissa Conrad Stöppler, MD

Dehydration facts:

The body needs water to function.

Dehydration occurs when water intake is less than water loss.

Symptoms range from mild to life-threatening.

The young and the elderly are especially susceptible to dehydration.

What is dehydration?

Water is a critical element of the body, and keeping the body adequately hydrated is a must to allow the body to function. Up to 75% of the body’s weight is made up of water.  Most of the water is found within the cells of the body (intracellular space). The rest is found in the extracellular space, which consists of the blood vessels (intravascular space) and the spaces between cells (interstitial space).

Dehydration occurs when the amount of water leaving the body is greater than the amount being taken in.  The body is very dynamic and always changing.  This is especially true with water in the body.  We lose water routinely when we:  breathe and humidified air leaves the body (this can be seen on a cold day when you can see your breath in the air, which is just water that has been exhaled);  sweat to cool the body; and eliminate waste by urinating or having a bowel movement.

In a normal day, a person has to drink a significant amount of water to replace this routine loss.

The formula for daily fluid requirements depends upon an individual’s weight. If you would like to calculate your body weight and daily fluid requirements using the metric system, please use this formula.

For the first 10kg (kilogram) of body weight the daily fluid intake required is 100cc (or mL) per kg.

For the next 10kg of body weight, the fluid required is an additional 50 cc/kg.

For every additional kg of body weight, an additional 10cc/kg is required.  This is the basic body requirement. More fluid would be needed to replace excess sweating from exercise or fever, fluid loss from vomiting, and diarrhea or increased urine production.

What causes dehydration?

Dehydration occurs because there is too much water lost, not enough water taken in, or most commonly, a combination of the two.

Diarrhea: Diarrhea is the most common reason for a person to lose excess amounts of water. A significant amount of water can be lost with each bowel movement. Worldwide, more than four million children die each year because of dehydration from diarrhea.

Vomiting: Vomiting can also be a cause of fluid loss. Not only can an individual lose fluid in the vomitus, but it may be difficult to replace water by drinking because of that same nausea and vomiting.

Sweat: The body can lose significant amounts of water in the form of sweat when it tries to cool itself. Whether the body temperature is increased because of working or exercising in a hot environment or because a fever is present due to an infection; the body uses water in the form of sweat to cool itself. Depending upon weather conditions, a brisk walk may generate up to 16 ounces of sweat (a pound of water) an hour to allow body cooling, and that water needs to be replaced by the thirst mechanism signaling the person to drink fluids.

Diabetes: In people with diabetes, elevated blood sugar levels cause sugar to spill into the urine and water then follows, which may cause significant dehydration. For this reason, frequent urination and excessive thirst are among the early symptoms of diabetes.

Burns: The skin acts as a protective barrier for the body and is also responsible for regulating fluid loss. Burn victims become dehydrated because the damaged skin cannot prevent fluid from seeping out of the body.   Other inflammatory diseases of the skin such as toxic epidermal necrolysis, also may be associated with significant fluid loss.

Inability to drink fluids:   The inability to drink adequately is the other potential cause of dehydration. Whether it is the lack of availability of water, intense nausea with or without vomiting, or the lack of strength to drink, this, coupled with routine or extraordinary water losses can compound the degree of dehydration.

What are the signs and symptoms of dehydration?

The body’s initial responses to dehydration are thirst to increase water intake, and decreased urine output to try to conserve water loss. The urine will become concentrated and more yellow in color.

As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration.

  • Dry mouth
  • The eyes stop making tears
  • Sweating may stop
  • Muscle cramps
  • Nausea and vomiting
  • Heart palpitations
  • Lightheadedness (especially when standing)
  • Weakness
  • Decreased urine output

The body tries to maintain cardiac output (the amount of blood that is pumped by the heart to the body); and if the amount of fluid in the intravascular space is decreased, the body tries to compensate for this decrease by increasing the heart rate and making blood vessels constrict to try to maintain blood pressure and blood flow to the vital organs of the body. The body shunts blood flow away from the skin to internal organs, for example, the brain, heart, lungs, kidneys, and intestines; causing the skin to feel cool and clammy. This coping mechanism begins to fail as the level of dehydration increases.

With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. Finally, coma, organ failure, and death eventually will occur if the dehydration remains untreated.

This article and more here

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