The Importance Of Hydration. Are You Drinking Enough Water?

"I can't seem to drink enough water - it's so bland and tasteless!"


While water might not be the tastiest choice when it comes to drinks, it's an important component to staying active and healthy!


Considering the human body is composed of up to 60% of water (http://ga.water.usgs.gov/edu/propertyyou.html) it's important to provide your body water.


Benefits of drinking water.
Drinking water flushes toxins out of your body and provides moisture to organs and other body parts. Lubrication makes it easier for the body to perform needed functions.


What happens if I don't drink enough water?
Even the slightest dehydration can affect a person.
Here are some effects of not drinking enough water:

• drain your energy
• make you tired.
• Signs of dehydration: fatigue, muscle aches, dizziness and feeling light headed. 
• Another sign of dehydration is dark urine. When a person is healthy and hydrated, urine is nearly colorless and odorless.

So how much do I need?

The average human body loses 8 cups of fluid a day. This is through normal bodily functions and the amount may be much higher for active adults or those who live in hot environments.

A basic rule of thumb is the "8 x 8" rule or 8 glasses of water at a rate of 8 ounces a cup. This will provide 64 ounces of fluid to replenish lost fluids.

But, according to the Institute of Medicine, it is recommended to drink approximately 3 liters (or 13 cups) for men and 2.2 liters (or 9 cups) for women.

But water tastes gross, are there alternatives?
Sure there are! Here are some beverage ideas to staying hydrated:

• Skim Milk
• Soup
• Watermelon
• Salad (with lots of lettuce which is 90% water)
• Herbal Tea
• Flavored Water

Conclusion

So the next time you're feeling sluggish, hungry, or thirsty think about how much water or liquids you're consuming.

Go on, grab a glass of ice cold water or other alternative and stay hydrated!

If you have questions, please feel free to contact me!

Thanks for reading!

Asif A. Fasih
asiffasih@hotmail.com

Further Reading:

• http://www.ehow.com/about_5380474_important-drink-water.html
• http://www.mayoclinic.com/health/water/NU00283
• http://www.associatedcontent.com/article/74795/hydrate_yourself_with_these_tasty_water_pg2.html?cat=5

Are Carbs Bad For You? The Truth About Carbohydrates.

"Carbs make you fat! Don't eat carbs...just have a low carb diet!"


Such claims were made by diets and experts alike beginning in the 90's when special attention was given to low carb or carb free diet. Remember the Atkins diet? Yes, it's still around and followers adhere to low carb diets (without regard to fats or other group intakes).


The purpose of today's post is to educate you that not ALL carbohydrates are bad and that, if taken in moderate amounts, they can help you achieve your goals.


Premise: Not all carbohydrates are created equal!


What are carbohydrates?
Carbohydrates, also referred to as "carbs" are "one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed." (U.S. National Institute of Health - http://www.nlm.nih.gov/medlineplus/carbohydrates.html)


Why are carbohydrates needed?
Carbohydrates are the human body's source of energy. Carbs are to humans as gasoline is to a car, in other words, your body cannot function without them.


Carbohydrates are broken down into glucose before they can enter the bloodstream. Excess carbs are stored as glucose in your liver and this is referred to as glycogen. Glycogen is used to fuel workouts and other intense activities.


Carbohydrate Classifications
Carbohydrates are classified in two types: simple and complex.


Simple carbohydrates are "sugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, honey, and turbinado sugar—that are quickly and easily absorbed into the bloodstream." (http://medical-dictionary.thefreedictionary.com/simple+carbohydrates)


Examples of foods containing simple carbohydrates include many processed or refined foods including; white bread, soda, white sugar, corn syrup, fruit juice, cake, most packaged cereals, and candy to list a few.


Complex Carbohydrates are "polysaccharides; nutritional compounds composed of multiple monosaccharide (simple sugar) building blocks. Complex carbohydrates include starches, glycogen, and cellulose." (http://medical-dictionary.thefreedictionary.com/complex+carbohydrates)


Example of foods containing complex carbohydrates include whole grain food items, lentils, many vegetables, brown rice, low fat yogurt, and more.


For more examples of each, refer to: http://howtothinkthin.com/instincts2.htm


Which type is better? Why?
Complex Carbohydrates are the better carbohydrate. 


The reason being complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health. (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590)


Simple carbohydrates cause a spike in blood sugar levels and then a crash which can elevate the appetite to want more food and increase the risk of fat storage.


It should also be noted that complex carbs provide an excellent source of fiber (which promotes digestive health.)


How many servings per day?
This article provides a great rule structure (which I've included here, http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590)


RULE 1: Include the following in your diet: 

• Fruits: 2-4 servings daily
• Vegetables: 3-5 servings daily
• Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
• Legumes, beans and peas: 1-2 servings daily
• Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily: 

• Fruit Juice
• Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
• White rice
• French fries
• Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion: 

• Sugary desserts, cookies, cakes, pies, candies
• Doughnuts and pastries
• Chips, cola and carbonated beverages
• Sugar, honey, syrup, jam, jelly, molasses

Conclusion
In the proper amounts, complex carbs can help fuel your body and keep you feeling ready for your next workout. Without them, your body could suffer a variety of diseases and shut down!


Eat the right carbs in the right amounts and feel awesome as you continue your active lifestyle!


Should you have any questions, please do not hesitate to contact me.


Thanks for reading!


-Asif Fasih
asiffasih@hotmail.com


Further Reading:
http://howtothinkthin.com/instincts2.htm
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590

What's the hype about organic? Is it REALLY better for you?

On your local trip to the supermarket you see some items marked "organic" - such as fruits, veggies, milk, etc. You think to yourself "WOW! who would shell out 50% more money for a similar item?" 

I never cared about organic until a few weeks ago when I was evaluating my diet and thinking about all the potential pesticides I was ingesting. 

Defining Organic

What is the definition of organic food? In a nutshell it is food "produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation." - USDA (http://www.nal.usda.gov/afsic/pubs/ofp/ofp.shtml)

An interesting point to note is that until the 20th century all food produced was considered organic (as no chemicals or pesticides were widely used).

What happened? 

As the number of farmers and farming families reduced in number, the demand increased for produce and other staples. Consequently, factory farming started in the 1940's. Companies saw a need to produce high yields and reduce the number of pests and insects corrupting the growth of fruits and vegetables. Long story short, a company named Monsanto (creator of Round-Up) started genetically modifying the structure of seeds to withstand it's herbicide - Round Up. Pesticides started being sprayed on crops to kill insects.

Farmers began planting these seeds and saw that the plants withstood the herbicide and began using these seeds. Today, it is estimated that Monsanto owns 90% of all genetically modified plants.

I still don't get it. What's your point?

OK, simply put which would you rather eat?

1. A bowl of strawberries grown in your local farmer's backyard without the use of any chemicals OR
2. A bowl of strawberries grown in some factory farm sprayed with Round-Up or other chemicals/pesticides. Further, the genes of the structure also contain some chemical to prevent being destroyed by Round-Up

Don't like strawberries? Fine, substitute any produce or grain in the above choices and evaluate. 

I don't know about you, but I certainly wouldn't want to ingest a bunch of chemicals.

But why does organic cost so much? Can I cut some corners?

First off, we the U.S. Taxpayer subsidize mass farming and the price we pay for at the grocery store for conventional items seems cheaper because we're already paying the cost in the form of taxes.

Organic costs more because it requires the USDA to inspect each farm and item being produced. Further, the demand for organic foods is higher than the number of small farms and businesses that yield organic items.

If you think it costs too much for your budget to go completely organic, then at least make sure you buy these items organic (http://gourmetfood.about.com/od/slowfoodorganiclocal/a/organicproduce_2.htm):

• Nectarines, Celery, Pears, Peaches, Apples, Cherries, Strawberries, Imported Grapes, Spinach, Potatoes, Bell Peppers, and Raspberries.

These fruits/vegetables can be conventional (http://gourmetfood.about.com/od/slowfoodorganiclocal/a/organicproduce_3.htm):

• Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Corn (However, almost all corn is genetically modified), Kiwi, Mangoes, Onions, Papaya, Pineapples, and Sweet Peas

Also, consider purchasing organic dairy products as these ensure safe and humane farming practices are used and no pesticides or hormones are used in your next cup of milk or yogurt.


Finally, if you can afford it, consider purchasing items with the "USDA Organic" label for all your purchases including: peanut butter, juice, crackers, cereal, bread, etc.

If you can't buy organic at all, go to your local Farmer's market - local produce should be grown with minimal pesticides vs. larger corporation farming.

What are the benefits? I'm shelling out my entire paycheck for this stuff...

Haha, that's what I thought too. It IS expensive, but it's totally worth it! Here are some benefits:

• Organic products have higher nutrition (http://www.organicfacts.net/organic-food/organic-food-basics/health-benefits-of-organic-food.html)
• It leads to better health
• Safer for the environment and the animals

Please be sure to check out the articles listed in the "Further Reading" section for more details!

Remember, it's about YOUR health! You have the right to eat clean, nutritious food free and clear of pesticides and other chemicals.

If you have ANY questions, please do not hesitate to contact me.

Thanks for reading and happy eating!

- Asif Fasih

asiffasih@hotmail.com 

Further Reading 

• http://greenopolis.com/myopolis/blogs/aresende/what-you-should-shouldnt-buy-organic
• http://www.menshealth.com/nutrition/organic-food
• http://www.organicfacts.net/organic-food/organic-food-basics/health-benefits-of-organic-food.html
• http://www.whfoods.com/genpage.php?tname=faq&dbid=17

Interval Training - Burn Fat Faster!

"I'm sick and tired of not losing weight fast enough! No matter how long I spend on the stationary bike or treadmill, I can't seem to burn enough calories or fat! Ugh!"

This is the sentiment shared by many individuals in homes, gyms, and fitness centers today. As I expressed in a previous post - we live in a society where we expect everything to happen fast!

So I present you with a proposal that has been around for many years now and is proven to burn more calories and fat than traditional slow and steady cardiovascular exercise. It's called Interval Training.

What is Interval Training? 

Quite simply, it's performing intervals which are a short period of exercise performed at a given intensity for a specific length of time.

Each interval is separated by a short period of rest or lower intensity exercise.

Interval Training focuses on the principle of "quality" not "quantity or length of time"

The intensity of interval training pushes the muscles and causes a "jello" like feeling. This feeling has been traditionally associated with strength training.

It is because of this that one feels the "after-burn" which continues to burn calories and fat, long after a workout is over. This is not obtained from slow and steady cardio methods such as the obnoxious 45 minute walk on the treadmill.

What are some examples?

Beginners may do the following:

Warm-up for 5-minutes.
Work for 30 seconds at an 8/10 level of intensity.
Follow that with "active rest" for 90 seconds at a 3/10 level of intensity.
Repeat for 3-8 intervals.
Finish with 15 minutes of traditional cardio for "transition" and cool-down.

As you become accustomed to intervals, progress to the experienced protocol:
Warm-up for 5-10 minutes.
Work at a 9/10 level of intensity for 30 seconds.
Follow that with "active rest" for 60 seconds at a 3/10 level of intensity.
Repeat for 4-10 intervals.
Finish with 5 minutes of low intensity exercise for a cool-down.

What is High Intensity Interval Training (H-I-I-T)?
High Intensity Interval Training is gaining popularity and you may read about it more at: http://hubpages.com/hub/HIITandFatLoss

So remember, to burn more fat adopt interval training or high intensity interval training! 


You may find sample workouts for free at: http://exercise.about.com/od/intervaltrainingworkouts/Interval_Training_Workouts.htm
Insanity is an example of a program that incorporates H-I-I-T, you can find out more at: http://www.beachbody.com/product/fitness_programs/best_sellers/insanity.do

With a little change in your routine you too can be on the way to burning more fat and calories and end the frustration that comes with traditional cardio!

Please let me know if you have questions and thanks for reading! :-)

- Asif Fasih
asiffasih@hotmail.com

Further Reading:
http://www.menshealth.com/fitness/fat-burning-3
http://ezinearticles.com/?Interval-Training:-The-Fastest-Way-to-Fat-Loss&id=124953
http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm

Cheat Days? The 80% Rule

Often times I've been asked about "cheat days" and if I believe in them.

Yes and no is my answer.

I personally don't prefer the term "cheat day" as this implies you are giving yourself a license to eat whatever you want, no matter the portion size!

Rather, it is possible to eat clean and healthy most days of the week and allow yourself a day, or two, where you eat whatever you want - IN MODERATED PORTION SIZE.

Now, many individuals would argue that this is not a good strategy to follow. 

But, let me offer my perspective and I'll let you judge.

As I've written in my first post, I went through a phase in college where I dropped over 45 pounds in one semester and starved myself of many foods. I watched my calorie intake like a hawk and overexercised.

The result? A 170 pound guy whose mind was looking for a way to justify intake of the foods he had deprived himself of. Those foods which a human has an innate craving for - namely fats and sugars.

I rebounded from that day till my graduation 2 years later - gaining over 80 pounds!

A lifetime of healthy eating involves obstacles, parties, and bad foods. In order to sustain such a lifestyle where most days you don't eat high fat or high sugar/refined foods is to allow yourself a day or two where you eat what you want.

I like to call this the 80% rule. An "all or nothing" strategy will get you nowhere other than frustration and potential rebound.

Here are some tips:

• Plan ahead as to which day or days will be your day to eat whatever you want.
• I don't recommend more than 2 days!
• Avoid foods with trans fatty acids
• If you can, limit the number of meals that day where you will eat whatever you want.
• Try to only eat those foods which you really crave
• Example: if you love Cheesecake, then eat cheesecake - but don't eat a chocolate cookie along with it if you don't care for the cookie much.
• Remember portion sizes matter! 
• Don't go crazy and overindulge!
• Drink plenty of iced water and do some physical activity to counter the effects of guilt.

Remember, eating healthy is a lifelong commitment! Don't be a victim of "fad" diets that count points, calories, or other metric - only to be frustrated and switch to another diet (a.k.a. "Yo-Yo Dieting")

One final thing to remember - if you are a binge eater and have a problem with controlling what you eat, have an accountable friend help you control your portion sizes for those foods you can't control yourself on.

Feel free to comment or contact me if you have any questions and thanks for reading!

- Asif

asiffasih@hotmail.com 

I don't have time!

There are several reasons why many individuals don't workout. To examine each reason may take days and we might not even cover all of those reasons.


Today, let's examine one of the top excuses for not working out, namely, "I don't have time!" This excuse is related to "I'm too busy!"


Let me state the following: I'm not here to say you're not busy. Quite truthfully you might be the busiest person in America. I'm not going to argue or criticize you or your lifestyle.


Rather, I'm here to provide some tips I've learned to incorporating workouts in my life, even when life is super busy.


First, you don't have to workout 20 to 40 minutes a day all at once. You are allowed to split workouts into 10 minute segments. Doing so will provide you some leniency and you'll feel good about yourself while still getting your workouts in!


It has been proven in one study (http://www.ncbi.nlm.nih.gov/pubmed/8963358?dopt=Citation) that individuals who worked out in short bouts everyday, versus those who worked out 20 to 40 minutes straight, were more likely to maintain a consistent workout schedule.


But where can I find the time?


You have time waiting to be found. Are you presently watching 2 hours of TV after work? Cut that time down to 1 hour or 1:30 and you have time to workout!


Do you spend lots of time browsing the internet? Find some time by cutting back on that activity.


My point is, you CAN find time if you look hard enough.


Make exercise a priority!


If you really care about something, you'll make it a priority to make it happen! The same goes for exercising and your well being. Investing a little time now will pay off in the long run!


No, I still can't find time! Help!


Relax, even if you're the busiest guy or girl out there you CAN find time! How you say?


If you really have no time when you're juggling 2 jobs, taking care of many kids, dealing with family and friends, and having to pay bills, etc - stop!


Pause and think - what if I asked someone to help me with some of my tasks? Would that give me time? Everyone can ask someone for help, it's just a matter of taking the first step!


Lastly, here are some sample ways to workout in short bursts:

• Morning :
• 1 minute warm up
• 2 minutes crunches (max reps)
• 2 minutes pull ups (max reps till failure)
• 2 minutes push ups (max reps)
• 2 minutes run in place (as fast as you can)
• 1 minute cool down. 
• (Time: 10 Minutes)
• Lunch Time (or near it):
• 1 minute warm up
• 2 minutes high knees (run in place with knees near chest)
• 2 minutes jump squats (squat and then jump high)
• 2 minutes jumping jacks (as many as you can)
• 2 minutes lunges
• 1 minute cool down 
• (Time: 10 minutes)
• Evening: 
• 1 minute warm up
• 2 minutes tricep dips (max reps)
• 2 minutes bicep curls (2 sets/10 reps)
• 2 minutes ski jumps (as many as you can)
• 2 minutes plank run (in a plank position run in place) (max reps)
• 1 minute cool down 
• (Time: 10 minutes)

With the sample workouts you get 30 minutes of exercise in without having to commit to a specific block of time! For more ideas visit: http://exercise.about.com/cs/cardioworkouts/a/10minute.htm, http://exercise.about.com/cs/cardioworkouts/a/10minute_2.htm, and http://exercise.about.com/cs/exerciseworkouts/l/blvacworkout.htm


No matter how busy your life is, I hope you find some time to get a workout in and feel good about yourself!


If you have any comments or suggestions, please leave them below and thanks for reading!


- Asif 


Further Reading:
http://exercise.about.com/od/fittinginexercise/a/notimeforexerci.htm 

Half Marathon Reflections - Aramco Half Marathon in Houston, TX

Date of Race: Sunday, January 30, 2011
Total Runners in Chevron Houston Marathon and Aramco Half Marathon: 22,000


This past Sunday I ran my second Half Marathon in Houston, TX. This post is intended to capture some of my memories and thoughts about the race experience. Hope you enjoy!


Pre-Race


I woke up around 4:45 a.m. and got ready for heading down to the hotel lobby. As I was getting ready, I felt excited at the prospect of running 13.1 miles for the second time in my life! Not only that, but I was going to do it in the city where I spent 23 years of my life. 


While waiting for the shuttle I was conversing with a few individuals who were running the full Chevron Marathon. Apparently they had run a few marathons before, in Nashville, and other areas. I was intrigued and inspired. Then came the shuttle, which left at 5:30 and I got to the George R. Brown Convention Center by 6 a.m. 


I grabbed a bottle of water and did some stretching. I spent some time talking to another guy who was from out of state (Chicago, IL).


I then made it outside to the start line and took care of business. At 6:45 the Wheelchair participants started out and I was anticipating the start at 7 a.m.


Start to Mile 1.


As with the Rock and Roll Marathon/Half Marathon this race started slowly as we were a large bunch. Within a few minutes we were off running. The first mile had some incline as we were crossing the I-10 overpass (incline is rare for Houston, which is very flat) I paced myself and did well. 
Time: 9:45/mile


Miles 1 to 3.


This part of the race was great because even though I grew up in Houston I still found myself intrigued by the scenery/neighborhoods around Downtown. Some band was playing and I was focused on the run. This was the first time we got a water/Gatorade station too. The crowds were encouraging despite the light rain that began.
Time: 9:08/mile


Miles 3 to 5


I reached the 5k (3.1 mile) marker and marveled (as I had done earlier in the Rock and Roll 1/2) at how far I've come. 2 years ago I could barely run a mile and now I was flying through the 5k marker! We passed under I-45 and continued through the Heights neighborhood. The residents/spectators in that area were VERY supportive! I kept pushing through at a higher pace than I was used to.
Time: 9:03/mile


Miles 5 to 7


My goal was to reach the 10k marker (6.2 miles) in around 1 hour, which I accomplished. It started raining a little more and this was tough but I kept pushing myself. I passed under I-10 and reached Mile 7.
Time: 9:05/mile


Miles 7 to 9


This was my favorite part of the entire race, as we passed through the Montrose area. It was also where the majority of spectators were situated. From high-fives to cheers, you name it, it was present! As us Half Marathoners approached Montrose at Richmond we had to part ways with the braver Marathoners who were off to continue 17 miles. The rain was increasing at this point and I was getting a bit annoyed but kept pushing through. The crowds really provided inspiration!!!
Time: 9:08/mile


Miles 9-11


After the turnaround I continued till the 15k marker (10.2 miles) From that point on we were on Allen Parkway. Allen Parkway is an amazing place to run because it is quite scenic! I started drawing on internal inspiration to keep going faster!
Time: 9:05/mile


Miles 11-13


I kept going and crossed I-45 one last time as I saw the 20k marker in sight. Once I saw that I knew only 1k was left so I kept on going. I was proud of myself for not stopping for even a minute. I saw others stopping and provided some encouragement!
Time: 9:07/mile


Mile 13 to finish line


This was the moment of truth, to find out if I could look pretty while finishing the race! Lots of spectators were on hand to witness the finish and I sped up to the point of 8 minutes/mile. I finished the race at 2:03:30 (unofficial) which was better than my Rock and Roll Half (2:15:30). I was super happy and went to go take my picture!


Final Thoughts


The race was decently organized for it's size and provided some great opportunities to meet other individuals who share the same passion for running as I did. I especially liked the posters individual spectators had created. The support was awesome and if it weren't for the rain I'm sure more people would have come out.

Running the 2nd 1/2 marathon has provided me validation that with a little more work I can conquer the ever prized Marathon distance of 26 miles, 385 yards.


And know this, if you're reading and thinking there's no way you can run just know that I was in your shoes once and went from running 0 miles 2 years ago to 2 1/2 Marathons (13.1 miles)!!! Anything is possible that you put your mind and heart to!


I hope you enjoyed reading my post! Let me know if you have questions and thanks!


- Asif