Monthly Archives: December 2015

How to Stay Hydrated for Optimal Health

We need hydration to be healthy. Many health care practitioners recommend the often cited “eight glasses of water per day†prescription, because it’s easy for people to remember. The reality, however, is that one size does not fit all when it comes to staying hydrated. Our water needs, meaning the amount we need to stay hydrated continuously, vary based on a range of factors, including our daily activities, our geographic location and our muscle mass.

Our Water Needs Differ

Every person has different hydration needs. People living in hot climates—such as we experience in Florida for example—lose more water per hour than people living in cooler climates. Athletes and people who exercise on a regular basis lose significantly more water than those with a sedentary lifestyle. Furthermore, anyone taking medications should be aware that certain prescription drugs work like diuretics and accelerate dehydration. Illness, age, and pregnancy also influence dehydration and the urgency needed to replenish the water in our bodies.

Self-Testing for Dehydration

This do-it-yourself test can help you determine if you’re dehydrated.

â— Stand with your hands at eye level and pay attention to the veins on the backs of your hands.
â— Slowly lower them to waist level, which is below your heart.
â— Notice the way the back of your hands look. If you see obvious changes, such as your veins are standing and protruding, you need to drink more water.

Quality is as Important as Quantity

Pure water is best to keep your body hydrated. If you normally drink tap water, consider using a filter to remove some of the chemicals added during the water treatment process. Some bottled water brands also have chemical additives, so choose spring or artesian water by checking labels before you buy. Avoid the following beverages, which don’t work for optimal hydration:

â— Distilled water is missing beneficial, naturally-occurring minerals due to the distillation process.
â— Vitamin water contains sweeteners and other chemical additives.

Sip Rather Than Gulp

The way you drink water plays an important role in how well it does its job. If you feel thirsty and drink one or two glasses of water fast, you might quench your thirst but your body won’t absorb the water. When you chug water, most of it exits your body by way of urine—almost as fast as you drank it. Sip water slowly throughout the day for the highest absorption.

Every body is different. We all have different needs and capabilities, from nutrition, hydration, and physical activities. These differences affect our health, both positively and negatively. To better understand your optimal nutritional needs, Dr. Forman and his team can provide a more individualized approach through Nutrition Response Testing (NRT). Through analyzing your body and its unique response to various tests, Dr. Forman and his team can help determine your underlying causes of any illnesses or immune deficiencies, offering a customized nutrition program to help you eat and drink better.

The coming New Year is the perfect time to start on a path for better overall wellbeing. Contact Dr. Forman or his staff today to schedule your appointment for optimal health in 2016.

305-741-2102

Healthy Holiday Eating Tips

The vast majority of holiday season activities center around food. Even if we have a lifestyle of eating healthy, organic, non-GMO foods, it’s normal to feel pressure to eat dishes made with ingredients we’ve committed to avoiding at social gatherings. Our decision to eat healthy foods that bolster our health year-round is an important one and shouldn’t be set aside during the holiday season. With a little planning, however, it’s completely possible to enjoy multiple social gatherings and stay true to a healthy eating plan. Follow these tips to eat healthy, nutritious food during the holiday season.

Invitations to holiday feasts and family dinners

Don’t be afraid to peek into the kitchen or dining room to find out what’s on the menu if your host is providing all the food. Then take a minute to plan what you’re going to eat. The following foods usually make it onto most holiday tables and are less likely to contain harmful additives:

• Garden salads with all-natural dressing
• Fruit and vegetable platters
• Homemade salsa
• Baked potatoes
• Steamed rice
• Steamed vegetables
• Nut mixes
• Dark chocolate

Ask your host for olive oil and vinegar to dress your salad and add flavor to other foods on your plate. You should also feel comfortable asking if any of the main dishes, such as the turkey, are organic, and raised without antibiotics or growth hormones. If so, choose low-calorie turkey breast and avoid fatty accompaniments that contain mystery ingredients, such as stuffing and gravy.

How to handle holiday potlucks

The nice thing about potluck holiday gatherings is that you can bring a flavorful dish made with organic, gluten-free or non-GMO ingredients. Even though some of us might hesitate to share our culinary needs with others, don’t be afraid to do so during the get-together’s planning stages. If enough invitees speak up, it might make sense to include nutritious, additive-free appetizers, main courses, and desserts.

Drinks and other libations

Holiday gatherings usually are flush with sugary or alcoholic beverages that can easily throw off our eating program. It’s especially important to avoid drinking too much alcohol at holiday gatherings, as this can lower your inhibitions and inspire overeating. When you can make beverage contributions to a holiday gathering, consider bringing:

• Organic, dairy-free eggnog
• Organic, dairy-free plain or chocolate milk
• Sparkling water
• Sulfite-free, organic wine
• Organic fruit juice with no sugar added

Some rules of engagement worth mentioning

• Have an all-natural, healthy meal or snack before you go to any holiday event. If you’re not hungry, you won’t focus on the food.
• Don’t overstuff yourself. Even if there are healthy, nutritious selections, eat until you’re satisfied and not until you’re bursting at the seams.
• Focus on the party, not on the buffet. Find friends and family you haven’t seen in a while and spend the time catching up. Dance, sing, make new friends, and network when the occasion calls for it.
• Bring something to the table other than food. Contribute decorations or help organize holiday games and activities

If you’re looking for a more individualized approach to nutrition, Nutrition Response Testing (NRT) can provide this. NRT is a process of analyzing the body in order to find out the underlying causes of illness. Dr. Forman and his compassionate team at Total Health Restoration can perform some simple tests, which will help determine if there is an underlying stress or dysfunction in a particular area of your body. Once they’ve determined your specific nutritional need, they can begin a customized nutrition program for you.