|
| They are what your
cells use to maintain voltages across their cell membranes and to
carry electrical impulses (nerve impulses, muscle contractions) across
themselves and to other cells. Your kidneys work to keep the
electrolyte concentrations in your blood constant despite changes in
your body. For example, when you exercise heavily, you lose
electrolytes in your sweat, particularly sodium and potassium. These
electrolytes must be replaced to keep the electrolyte concentrations
of your body fluids constant. So, many sports drinks have sodium
chloride or potassium chloride added.
howstuffworks.com
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OMEGA-3
OILS IN FOODS
To ensure you obtain sufficient EFA’s in your diets your should include the following foods:
Fish: Two to three servings of fresh salmon, mackerel (preferably not smoked), herring and sardines per week.
Nuts and seeds: Walnuts, and pumpkin, sesame, and sunflower seeds, one to two tablespoons per day. Mix and store in the fridge, then sprinkle over salad or grind them up and have with yoghurt or cereal.
Oils: Flax, sunflower, corn, evening primrose and starflower oils. One to two tablespoons of flax seed oil daily initially. Use oils on salads or vegetables – but, for cooking, only use olive oil as the others become unstable when subjected to heat.
Vegetables: Green leafy vegetable, particularly spinach and cabbage. Aim to have five different types each day, including a good proportion of dark-green, leafy ones.
beautymagonline.com
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| From: Martha
Vegetarianism |
| "I would advise vegetarians
to do their homework." |
|
Click
Here
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|
"In order of their importance,
oxygen, water, salt, and potassium are the primary elements for the
survival of the human body."
Thirst shuts down when we need it most.
The downward spiral: dehydration
causes stress, and then stress causes further dehydration. We can return
to 95% of optimum in just a day or two, but it can take a year to
completely re-hydrate the body.
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THE TWO TYPES OF
DEHYDRATION
Type A persons eat health foods and
exercise a lot. But they sweat out essential salt and potassium, and
they do not replace the losses because they believe salt and sugar
are their enemies. But the sad fact is that their well-intended
lifestyle can actually undermine their health.
Type B persons do not exercise
much and eat commercial foods (especially bread) more than not.
|
TYPE A
cell walls not dense
enough
cells lose water and essential nutrients
Needed:
more salt! (it's the
"cement" in the cell wall)
blocking foods
olive oil?
red meat
chocolate
|
TYPE
B
cell walls too dense: cells don't take in
enough water and don't eliminate toxins
Needed:
less salt! (less "cement"
in the cell wall)
fewer commercial foods
more exercise
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You can make an inexpensive homemade
rehydration drink.
Measure all ingredients precisely. Small
variations can make the drink less effective or even harmful.
Mix:
1 quart (950 ml) water
½ teaspoon (2.5 g) baking soda
½ teaspoon (2.5 g) table salt
3 to 4 tablespoons (45 to 60 g) sugar
If available, add ¼ teaspoon (1.25 g) salt substitute, such as "Lite
Salt".
from WebMD.com
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|
Nutrition
Data for Electrolyte Drinks
from nutritiondata.com
|
| Athletic
Dehydration
"Sports drinks (10-25 mmol/L sodium and 3-5 mmol/L potassium) may not address the replacement of large electrolyte loses during and after exercise."
Australian
Inst. of Sport
|
| Rehydration
Drinks
"Rehydration drinks, such as Pedialyte, Lytren, or Rehydrate, replace fluids and electrolytes. Sports drinks, such as Gatorade or Powerade, are good rehydration choices. Plain water doesn't provide any necessary nutrients or electrolytes." WebMD.com
"Where a claim is made on an electrolyte drink that it is isotonic, it must have an average osmolarity of between 250-340 milliOsmol/L and may include words on the label to the effect that the product is designed to promote the availability of energy and to prevent or treat mild dehydration as a result of sustained strenuous exercise. Note, the claim that an electrolyte drink is isotonic is not considered a nutrition claim for the purposes of Standard 1.2.8. Where a claim is made that an electrolyte drink is isotonic, hypertonic or hypotonic, the osmolality measured in miliOsmols/L must be declared on the label. Standard 2.6.3
foodstandards.gov.au
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|
Symptoms of early or mild dehydration include:
flushed face
extreme thirst, more than normal or unable to drink
dry, warm skin
cannot pass urine or reduced amounts, dark, yellow
dizziness made worse when you are standing
weakness
cramping in the arms and legs
crying with few or no tears
sleepy or irritable
unwell
headaches
dry mouth, dry tongue; with thick saliva.
In severe dehydration, these effects become more pronounced and the patient may develop evidence of hypovolaemic shock, including: diminished consciousness, lack of urine output, cool moist extremities, a rapid and feeble pulse (the radial pulse may be undetectable), low or undetectable blood pressure, and peripheral cyanosis. Death follows soon if rehydration is not started quickly.
Symptoms of moderate to severe dehydration include:
low blood pressure
fainting
severe muscle contractions in the arms, legs, stomach, and back
convulsions
a bloated stomach
heart failure
sunken fontanelle - soft spot on a infants head
sunken dry eyes, with few or no tears
skin loses its firmness and looks wrinkled
lack of elasticity of the skin (when a bit of skin lifted up stays folded and takes a long time to go back to its normal position)
rapid and deep breathing - faster than normal
fast, weak pulse
source:
rehydrate.org
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|
USDA National Nutrient Database:
Top Foods Containing Potassium
Tomato products, canned, paste, without salt added
1 cup
Orange juice, frozen concentrate, unsweetened, undiluted 6-fl-oz can
Beet greens, cooked, boiled, drained, without salt 1 cup
Beans, white, mature seeds, canned 1 cup
Dates, deglet noor 1 cup
Fast foods, potato, french fried in vegetable oil 1 large
Milk, canned, condensed, sweetened 1 cup
Tomato products, canned, puree, without salt added 1 cup
Raisins, seedless 1 cup
Potato, baked, flesh and skin, without salt 1 potato
Grapefruit juice, white, frozen concentrate, unsweetened, undiluted 6-fl-oz can
Snacks, trail mix, tropical 1 cup
Potatoes, au gratin, home-prepared from recipe using butter 1 cup
Soybeans, green, cooked, boiled, drained, without salt
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 1 cup
Potatoes, scalloped, home-prepared with butter 1 cup
Fast foods, potato, french fried in vegetable oil 1 medium
Fish, halibut, Atlantic and Pacific, cooked, dry heat 1/2 fillet
Potatoes, hashed brown, home-prepared 1 cup
Squash, winter, all varieties, cooked, baked, without salt 1 cup
Plantains, raw 1 medium
Soybeans, mature cooked, boiled, without salt 1 cup
Milk, canned, evaporated, nonfat 1 cup
Nuts, chestnuts, european, roasted1 cup
Spinach, cooked, boiled, drained, without salt 1 cup
Lettuce, iceberg (includes crisphead types), raw 1 head
Tomato products, canned, sauce 1 cup
Plums, dried (prunes), stewed, without added sugar 1 cup
Sweetpotato, canned, vacuum pack1 cup
Papayas, raw 1 papaya
Fish, rockfish, Pacific, mixed species, cooked, dry heat 1 fillet
Milk, canned, evaporated, without added vitamin A 1 cup
Beans, baked, canned, with pork and tomato sauce 1 cup
Beans, baked, canned, plain or vegetarian 1 cup
Spinach, canned, drained solids 1 cup
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,
without salt 1 cup
Sauce, pasta, spaghetti/marinara, ready-to-serve 1 cup
Lentils, mature seeds, cooked, boiled, without salt 1 cup
Fast foods, taco 1 large
Plantains, cooked
Beans, kidney, red, mature seeds, cooked, boiled, without salt
Peas, split, mature seeds, cooked, boiled, without salt
Prune juice, canned
US
Dept. Agriculture Database
|
| |
USDA National Nutrient Database:
Top Foods Containing Salt
Soup, onion mix, dehydrated, dry form 1 packet
Bread crumbs, dry, grated, seasoned 1 cup
Miso 1 cup
Salt, table 1 tsp
Cornmeal, self-rising, degermed, enriched, yellow 1 cup
Fast foods, submarine sandwich, with cold cuts 1 sandwich, 6" roll
Wheat flour, white, all-purpose, self-rising, enriched
Sauerkraut, canned, solids and liquids 1 cup
Fast foods, shrimp, breaded and fried 6-8 shrimp
Pie crust, cookie-type, prepared from recipe, graham cracker, baked 1 pie shell
Potato salad, home-prepared 1 cup
Fast foods, submarine sandwich, with tuna salad 1 sandwich, 6" roll
Tomato products, canned, sauce 1 cup
Leavening agents, baking soda 4.6 1 tsp
Fast foods, taco 1 large
Cheese sauce, prepared from recipe 1 cup
Breakfast items, biscuit with egg and sausage 1 biscuit
Pork, cured, ham, whole, separable lean only, roasted3 oz
Beans, baked, canned, with franks, 1 cup
Beans, baked, canned, with pork and tomato sauce, 1 cup
Bread, indian (navajo) fry 160 10-1/2" bread
Fast foods, cheeseburger, large, single patty, with condiments and vegetables 1 sandwich
Soup, chicken noodle, canned, prepared with equal volume water, commercial, 1 cup
Fast foods, pancakes with butter and syrup, 2 pancakes
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter 1 cup
Soup, chicken vegetable, canned, chunky, ready-to-serve 1 cup
Potatoes, au gratin, home-prepared from recipe using butter 1 cup
Macaroni and Cheese, canned entree 1 cup
Pasta with meatballs in tomato sauce, canned entree 1 cup
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables
sandwich
Soup, cream of chicken, prepared with equal volume milk, commercial 1 cup
Sandwiches and burgers, cheeseburger, large, single meat patty, with bacon and condiments
sandwich
Chili con carne with beans, canned entree 1 cup
Sauce, pasta, spaghetti/marinara, ready-to-serve 1 cup
Snacks, pretzels, hard, plain, salted 10 pretzels
Soup, beef broth or bouillon, powder, dry 1 packet
Soup, vegetable, canned, chunky, ready-to-serve, commercial 1 cup
Pork, cured, ham, whole, separable lean and fat, roasted 3 oz
Beans, baked, canned, plain or vegetarian 1 cup
Fast foods, chili con carne 1 cup
Soup, clam chowder, new england, canned, prepared with equal volume milk, commercial
1 cup |
| quizzer |
| Rehydration Links
webmd.com
watercure.com
rehydrate.org
|
| Dehydration Links:
Medline
kidshealth.org |
|
