What's Eating You? Day 6 Water: The Life Sustainer

Proper hydration is critical for sustaining life. Since the human body loses water daily through urination, defecation, expired breath, sweating, and evaporation, it is very important to monitor fluid intake. The average adult requires 96 ounces (3 quarts) of water per day at a minimum. Level of physical activity, diet, climate, and health condition may require the body to increase or decrease fluid intake. Drinking adequate amounts of water has the following positive effects on the body:

• Endocrine gland function increases
• Fluid retention is alleviated
• Liver function improves
• A higher percentage of body fat is used for energy resulting in weight loss
• Natural thirst returns
• Appetite decreases
• Metabolic functions improve
• Nutrients are well distributed throughout the body
• Body temperature regulation improves
• Blood volume is maintained

Any of the following factors may lead to dehydration:

• Inadequate fluid intake
• Exercise in hot/humid climates
• Consuming beverages high in caffeine content
• Excessive protein intake
• Alcohol consumption
• Consuming excess sodium
• Use of laxatives/diuretics
• Prolonged physical activity without fluid replacement

Read more about hydration in chapter 6 of Making the Fast!

Dehydration has the following adverse effects on the body:

• Decreased blood volume
• Increased heart rate
• Decreased performance
• Sodium retention
• Decreased blood pressure
• Decreased cardiac output
• Decreased sweat rate
• Decreased blood flow to skin
• Increased core temperature
• Increased perceived exertion (feeling the need to put forth more effort when performing the same activities)
• Water retention
• Increased use of energy stored in muscles

In addition to maintaining proper water intake, consuming foods with high water content will help to prevent dehydration from occurring. These foods include fruits, vegetables, milk, fresh juices, soups, smoothies, and shakes. Foods and beverages to be avoided include caffeine, green tea, excess protein, excess sodium, alcohol, diuretics, laxatives, and soda. Exercise in cooler temperatures and be sure to drink 16-24 ounces for every pound lost during exercise.

Be good to yourself! More next time...

Tying the Knot

Life offers many challenges on the road to self-discovery. Every individual is presented with a unique set of circumstances. The way that these challenges are handled will determine success or failure, happiness or sadness, growth or stagnation, and more. I remember many years ago hearing the following quote: "When you find yourself at the end of your rope, tie a knot and hold on tight." Just when you think that your situation couldn't get any worse and you have tried everything to make things better, a little faith and a little patience will go a long way. Easier said than done, right?

The key to receiving your blessings and rewards in life is perseverance. Perseverance is fueled by a clear vision. It is critical to focus on the big picture. Be clear about why you have embarked on a certain path. Consider what the ultimate goal is. Take your attention away from drama and distractions. Focus on what you are striving to achieve. If the goal is worthwhile, then tie the knot. If it isn't, then let it go.

My point is that we only get one shot at this life. It is precious and special and has much to offer if we don't give up on it. Disappointments are inevitable. So-called friends will come and go. Even our families will give us grief from time to time. But the simple joys in life will always outweigh the hard times if we just cherish them.

So, when the finish line is in sight, but your legs are about to give out, Tie the Knot.

When your best friend "does you dirty", Tie the Knot.

When your spouse takes you for granted, Tie the Knot.

When your children rebel, Tie the Knot.

When your boss is breathing down your neck, Tie the Knot.

When your faith is a little shaky, Tie the Knot.

When you are struggling to break a habit, Tie the Knot.

When your grades just aren't cutting it, Tie the Knot.

When people try to take advantage of your gifts, Tie the Knot.

When someone breaks your confidence, Tie the Knot.

When someone slanders you, Tie the Knot.

When you lose a loved one, Tie the Knot.

When your money is too funny, Tie the Knot.

When others are critical of your success, Tie the Knot.

When you are down and depressed, Tie the Knot.

When you faced with a hard decision, Tie the Knot.

Tie the Knot. Hold on tight. Don't give up. Persevere. Fight through the rough times. Know with a certainty that no mistakes were made in your creation. You are alive for a distinct purpose. Figure out for yourself what that purpose is. Now, go forward, live your life, and be great at it! No one can do it for you and no one can do it better!

Be good to yourself! More next time...

Choose to Live 100 Years

"The difficulty of life is in the choice." George Moore

"Statistics are no substitution for judgment." Henry Clay

It is difficult to fathom that man once lived to be hundreds of years old. The oldest living person in the U.S. died recently at 115 years of age. Was it luck? Was it modern medicine? Why is it now such a challenge to live long, productive lives? Well, I believe that it has everything to do with the choices that we make in shaping our lifestyles. I believe that statistics are a direct result of judgment.

In a previous post, I offered to you the six dimensions of wellness. These are the areas of life that must be maintained and balanced to ensure an overall sense of good health and well-being. Here they are again: mental, physical, emotional, spiritual, psychological, and occupational. The degree to which we are considered "well" is a direct result of the choices that we make in each of these six areas of our lives. One key aspect in achieving balance comes through understanding that no one dimension operates independently of another. For example, students cannot focus solely on their coursework at the expense of proper diet, exercise, social outings with friends and family, proper rest, and/or meditation. Every dimension feeds the others.

At the start of the new year, many of us made resolutions to set new goals and/or to address some deficiency in our lives. We are almost two weeks in now--are you progressing? Ninety days later, our efforts may dissipate: If we choose to settle back into comfortable routines laden with tasks that don't necessarily fit with our plans we will lose sight of the big picture. How does this happen? We fail to be present in the moment. Many of the decisions that we make are mindless. We do what we have always done without studying the impact. We don't take a personal inventory of our activities and then actively find ways to correct imbalances. Many of us don't know how to assess ourselves, but where do we start?

I took an online assessment this morning called "The Living to 100 Life Expectancy Calculator" by Thomas Perls, M.D., M.P.H. that measures the wellness dimensions in some detail. It will only take about 10 minutes to complete the survey and you will be provided with a projected age calculation with personalized feedback and tips to add more years to your life. http://livingto100.com (See you own physician for a complete health assessment.) Overall, you will come away with some action plans that will help you make more informed decisions about how will live your life. According to my assessment, I could make 8 simple changes that could make it possible for me to live to see 101 years old! Think that you can live 100 years? I challenge you to make the choice today!

More next time...

Choose to live your best life!

How different would your life be if you really considered your options before making a decision? Too often we walk through life mindlessly following what everyone else has accepted as standard practice. Our blueprints of behavior are created when we are very young. We did as we were told: "Clean your plate!" or "You have to go--everyone is expecting you". From our clothes to our choice of college to what we eat, too often we just go with the flow. Consider this: Each of us has a unique, specific genetic code that sets us apart from everyone who has ever lived or ever will--so why would you do anything other than what is BEST for you? Have you taken the time to figure out what BEST means to you?

Let's face it-- we get one shot at this. At the end of the day, it all rests with you. Your successes and your failures are wrapped up in the decisions you make from moment to moment. Give each moment its full attention--you may not get another!
Peace.