my-fit-weight-coaching

Water: Don't "Cell" Yourself Short

dan@myfitweight.com (Dan Ingram) — Tue, 07 Jun 2022 21:51:15 GMT

Over the years we have been told about the importance of drinking water. Our bodies are made up of about 60% water, with some cells in organ systems containing even more. Simply put, water is vital to life. Most health experts agree that how much water you take in depends on certain variables. For example, when active or exercising you should be hydrated beforehand and replenish with water during and afterwards.

But many people (almost half of America according to some studies), fall short on the intake of water. When you are less than fully hydrated you are likely missing out on the many health benefits of water.

Water works in your body to…

Keep kidneys functioning properly
Maintain healthy skin
Detoxify
Aides in energy and weight loss
Temperature regulation
Prevents cramps, headaches
Keeps you regular
Muscle endurance (and recovery) by replacing fluid loss
Keep histamines at healthy levels potentially lessen the severity of some allergies

…and that’s the short list!

Hot weather, high altitude, exercise, temporary illness (especially gastor related), and wind requires even more water. Clothing is a factor, too. Wear moisture wicking light clothing and/or have as much skin exposed as practical. Older individuals are more susceptible to heat injury, however anyone (at any age) performing activity in very hot weather should take breaks and listen to their body. When the heat becomes so unbearable, you need to stop and seek shade, water, and any method to cool yourself.

So, exactly how much water should we drink each day? A recent article in the “HUFFPOST” made sense of this question with the following explanation:

“…our needs are based on who we are, how much activity we do, what climate we are in and how many water-rich foods we take in… usually from fruit and vegetables.” ...There are other factors too, adequate rest, pregnancy, medications, and other health conditions.

There are some general guidelines to follow and then you can adjust to your own personal situation. The Institute of Medicine says men over 19 years should take in at least 3.7 liters of water (about a gallon) and women at least 2.7 liters (almost 3/4 of a gallon). The amount includes water from food, which is usually less than 20% of your total intake. A sensible test is to make sure your urine output is light in color. If you are taking in enough water throughout the day you should see the results.

Here are some helpful tips on staying hydrated:
(1) Get yourself a really nifty reusable water bottle and keep it with you.
(2) Use a water reminder app such as Aqualert.
(3) Add a splash of lemon, mint or ginger to your water.
(4) Drink water as soon as you wake up and before every meal.

(5) If your cold, try drinking warm water (we don’t think about water consumption as much in cooler weather).

Food & Sustainability

dan@myfitweight.com (Dan Ingram) — Tue, 07 Jun 2022 21:51:12 GMT

�� & ��- I am pleased to share my recently gained knowledge from eCornell about emerging and reimagined methods for growing and raising food, while still caring for our planet. �� Here are a few:
1. Biodynamic Farming- Is the use of local, natural ecosystems to promote biodiversity. Vegetables, herbs, fruits, nuts, and grains are crops that may be grown in conjunction with the existing natural landscape. The method utilizes natural hedgerows surrounding the various crops to encourage pollinators that already exist in the ecosystem. �� 2. Conservative Agriculture- Focuses on keeping soil and the living ecosystem together to be more resilient to droughts and floods. The practice includes minimal tillage (or soil disturbance), use of organic matter rather than fertilizers, soil coverage with crop residue and live mulches. (Looks messy - but saves the earth!!)��⛅ 3. Regenerative Agriculture- "Don't Hate, Regenerate" Yes , you can get the Tee Shirt from Rodale Institute! This combo method of agriculture brings together Organic Farming, Agroecology, Holistic Management, and Agroforestry. There is a gigantic commitment to soil health, animal welfare, and social fairness... and a new certification available since 2018 (Regenerative Organic Certified™, or ROC).
Mother Nature loves us when we all get along!! ��
If a �� who believes in a food system that stewards our environment sounds extra special (or interesting) to you, then check out my bio! ��
#smallfarm #organic #agroecology #foodforest #biodiversity #notill #regenerativeagriculture #pollinators #mothernature #regenerativeorganic #compost #ethicallysourced #ecornell #precisionnutrition

Change The View

dan@myfitweight.com (Dan Ingram) — Tue, 07 Jun 2022 21:51:09 GMT

Change the View- I admit to getting distracted easily, and sometimes miss seeing positive changes and forward momentum. It is all around if we look. For instance, today at my preventive care checkup in Springfield, MA there was a big sign in the waiting room for fresh organic produce. Turns out, one of the docs literally bought the farm! For more about fresh produce and CSAs go to: MassGrown and click on the CSA map.
What else? Well, my immediate family creates sustainable décor, Daisy's Designs, LLC- (Liz), natural pet treats and wellness products, Simba's Sweets and Treats- (Dominique), a longtime friend is expanding locations for Bumpy's Natural and Organic Foods (Bumpy), a friend of the family owns her own Sustainability Consulting business and produces a podcast "Make Climate Cool Again" (Sara), we also have EV's in the family and close friends, too... heck even Springfield has two Electric PVTA buses!
What do you see?

OMG-N Oh My Good Nutrition

dan@myfitweight.com (Dan Ingram) — Sun, 06 Mar 2022 20:21:49 GMT

More Fun with Nutrition Month

OMG-N (Oh My Good Nutrition)
Sorting out all the food choices you encounter every day can be a bit mind-boggling. If you always push yourself to only the "best" choices, that can wear you down. Instead try being okay with “good” enough. Going all in, or making huge sweeping changes, is not a recommended course of action when it comes to improving nutrition. In fact, even a handful of small changes can make a significant impact on improving health, energy, recovery, or digestion. The key is making sure you maintain your efforts. Perhaps there are some small adjustments you can make to plan out your shopping better? (FYI Please remember to shop local and small when you can).

So, when you think about better nutrition, start with “good” – you’ll likely adhere to healthier habits and choices when you don't put too much pressure on yourself.

Happy Nutrition Month to everyone who eats! ��
#nutritionmonth #foodchoices #healthyhabits #wholefood #healthycommunity #precisionnutrition #healthyfoods #healthypeoplehealthyplanet #shoplocal

Nutrition Month

dan@myfitweight.com (Dan Ingram) — Wed, 02 Mar 2022 18:51:40 GMT

Celebrating Nutrition Month in March

NUTRITION MONTH- It is officially underway! I'm feeling both excited and honored to play my part. Let me share my thoughts with you about selecting a Nutrition Coach, based on my decades of experience (full disclosure - I am one).

�� A Nutrition Coach is awesome when... >every client ranks as number one priority. >whole-person & whole-life is considered throughout. >experience, certification, and education all provide for the skills needed. >everyone is welcome and will be truly respected. >sessions and check-ins are 100% personalized. >the highest ethical standards are upheld. >the teaching of skills are reinforced, and a client's efforts are praised. >collaboration and communication is ongoing. >any and all styles of eating are recognized without judgement. >clients are fully supported as they become happier and healthier, with more zest to thrive in life.

��Please feel free to visit my website. I am serving up savings of 20% off select packages, with no long-term commitment during Nutrition Month. You can cook up some questions for me on the contact form.��
#precisionnutritioncertified #foodandsustainability #tcolincampbell #ecornell #healthycommunity #fitnessandnutrition
#fitnessandwellness

New Program with Bumpy's Natural and Organic Foods

dan@myfitweight.com (Dan Ingram) — Tue, 22 Feb 2022 16:26:07 GMT

Bumpy's Healthy Choices

I am thrilled to start working with the customers of Bumpy's Natural and Organic Foods! @bumpysnaturalorganicfoods My new role as the official Nutrition Coach and Healthy Lifestyle Advisor is to direct our new program: Bumpy's Healthy Choices . The program provides customers free access to the latest health, nutrition, fitness, and wellness information. Bumpy's is also providing two free nutrition coaching sessions to every customer. Together we will strive to optimize health through improved nutrition, better food choices, keeping active, and focusing on selfcare. Bumpy's Healthy Choices will also look at the connections we can make through better food choices and how they affect the community, local businesses, food system workers, the health of our planet, and our personal health. I look forward to meeting Bumpy's Natural and Organic Foods customers and sharing my 30 plus years of experience in the local Health & Wellness Industry. - Coach Dan, PN1-NC, Food & Sustainability Certified Instagram: @dan1myfitweight Facebook: @myfitweight Email: dan@myfitweight.com

Sustainable Souper Bowl Sunday

dan@myfitweight.com (Dan Ingram) — Sun, 13 Feb 2022 22:05:45 GMT

SUSTAINABLE SOUPER BOWL SUNDAY

It has a ring to it, right? It is game day so let's break down the odds:

Cincinnati coming out hard in the first quarter scoring with "80 Acres", one of the largest sustainable, automated, pesticide free indoor growing facilities. LA putting points on the board after a yardage "FEAST"- Food Education Access Support Together; great sideline calls from the LA team. Cincinnati after the half-time break scrambles back turning yards into miles with "Last Mile Food Rescue", wasting nothing and scoring big with people power to reduce food insecurity and help the environment, too. LA not backing down in the final quarter with their eyes on the trophy with "SEE-LA." After breaking huddle, their strategy works for sustainable foods in underserved communities, while supporting small farming and local markets.

Who wins? We all do when we make sustainable food systems a priority for all!

The Sweet Charade

dan@myfitweight.com (Dan Ingram) — Thu, 27 Jan 2022 19:06:39 GMT

Many Food Manufacturers are Sweet on Sugar

It is not surprising that food companies use a lot of research and science to add taste. To maximize sales, many food companies hide sugar in other forms. An alternative, yet common practice, is to replace natural sugars with artificial sweeteners that haven’t been studied enough to understand their long-term effects. Some foods contain an inordinate amount of added sugar like regular soft drinks, which can tip the scales at 65 grams or more (approximately 16 teaspoons of sugar in one serving)!

Many food manufacturers use creative writing skills when naming and describing their products. For example, the terms “All Natural” or

"Naturally Sweetened" are not subject to much regulation. However, some more righteous food companies are literally upfront about the sugar content in their various products by placing the grams of total sugar on the front of the package. Recent legislation in effect by the US FDA requires both Total Sugars and a subcategory of sugars that are included but added during the food process. Look for " Includes xx g (grams) of Added Sugars on most labels of foods that are not a singular ingredient.

So how much is too much and how can we avoid added sugar in foods? According to health.gov the average American gets 17 teaspoons of Added Sugars daily, which equates to over 270 calories. Here’s what the American Heart Association recommends: No more than 6 teaspoons of added sugar for women (about 100 calories) and 9 teaspoons for men (about 150 calories) . That amount might vary slightly for size and activity, but not noteworthy. The number is much lower for children. To limit added sugar, start by simply eating a variety of mostly whole foods that are minimally processed and avoid sugary beverages, baked goods, overly sweetened cereals, and snacks (even if they say energy bar - still look at the label). Of course, if you have health concerns, certainly check with your healthcare provider, and collaborate with a qualified nutritionist or dietitian before making changes.

Sugar and related forms: Sugar, honey, cane sugar, h igh f ructose c orn syrup ( HFC -most health experts say, stay away), brown sugar, fruit juice, agave, maple syrup, molasses, malt syrup/solids, rice syrup, raw sugar, maltodextrin, carob syrup, fructose, dextrose, coconut sugar, maltose, rice syrup, sucrose, glucose, galactose – there are more believe it or not.

Many individuals have chosen to reduce sugar to prevent illnesses, diseases, and conditions. There are naturally occurring sugars in fruit and eating the whole fruit gives you the combination of fiber, enzymes, and phytonutrients you just won’t get from fruit juices. Bonus, there are no added sugars in fruit such as an apple, just look at the label (kidding about the label - apples don't need labels). Sugar also occurs naturally in dairy, grains, and some vegetables (yep veggies, but not much)… so why add more sugar? Perhaps it is a combination of taste and convenience. You are not as likely to see a super busy person slowly chewing on a bunch of asparagus or broccoli, right? Just use your head, not so much your sweet tooth, make reasonable best efforts, and READ THE LABEL!

This article is intended to be provide knowledge of general health, nutrition, fitness, and wellness principles and is not medical advice. Please consult with a physician or healthcare provider if you have questions.

Food Ingredients: Good Versus Questionable

Thu, 10 Jun 2021 16:25:51 GMT

Do you know that if you search “limited ingredients” on the web in the hopes of finding a good nutrition article, you will get pet food instead?! (Note: This article is for humans –not pets). There is so much information about extreme diets, and ready-made concoctions, but very little advice about keeping food real. So how do you limit the ingredients to include the healthiest possible for you and your needs?

Absolutely avoid fast food, drive through type eating whenever possible … (unless the farmers market has a drive thru)!
Read both the food label AND the ingredient list when shopping. If you need to go back to school for chemistry class to read the list, then maybe that food doesn’t go in your cart!
Limit snacking – most snacks at the gas station or local corner store are likely not healthy even if the manufacturer says, “All Natural”, “Light” or “No Sugar”. Real ingredients are often replaced with additives, preservatives, artificial formulas and fake sugars which can lead to difficulty with digestion and inflammation problems. Of course, too much sugar isn’t great either.
Cook your food from ingredients that occur in nature without major interference. Here’s an example of cooking versus buying:

Sushi homemade Ingredients: Seaweed sheets (nori), sticky rice, oil, vinegar, your choice of veggies such as; carrots, avocado, cucumber, radishes. Options: sesame, ginger, wasabi. Insert more veggies, fish (can be barbecued if you are concerned about raw sushi fish. Note: Need a sushi roller.

Sushi sample label from store bought:

Sample 1

Sample 2

Make a humongous salad. Add a small amount or seeds nuts and a dash of shredded cheese to up the protein. Make your own fresh dressing.
Select real fish and meats (if you are a meat eater), not premade and packaged. Then cut your meat portion size down and make your healthy, fresh, whole food sides and salad the main show and your meat a side act.
Plan your shopping and your menu. This will help you avoid eating packaged food in a panic.
Utilize farms and farmer markets, which are most active from May to November in New England, and also check out their websites for healthy and fresh recipes.

No matter what you call it – “clean eating”, “strictly nutritious”, “eat like a champion”, just remember to avoid the artificial and unnatural ingredients and boost the healthy whole foods you can pick, catch, squeeze, or hunt from nature.

This article is intended to be provide knowledge of general health and fitness principles and is not medical advice. Please consult with a physician if you have questions.