Tag Archives: diet

School Lunches, Most are Gross!

appleIt is truly horrible… They just showed a NYC school lunch on tv… Not one fruit or vegetable. It’s so sad they will not make the lunches more healthy. And it probably would not cost any more than that crap.

Young kids DO like fruit and vegetables. I have seen kids share and enjoy healthy foods, including those kids whose parents claim their kid will not eat anything healthy. The parents are often shocked their child enjoyed something healthy.

It is a moment of sharing healthy foods between kids that can change some family’s eating habits for the better. Kids are often willing to try new foods they see their friends eating and enjoying. And they often enjoy that new food too! Unfortunately, it is the ADULTS that claim kids do not want to eat better simply because the adult does not enjoy healthy foods.

Please give your kids fruits and veggies at home every day, it will pay off in the long run.

Enjoy your fall season… And let me know how I can help your kids…


Wellness Professionals are Often Just Sales People

Wellness Professionals are Often Just Sales People…

fruit-clipartSo sorry, but you are NOT a “wellness professional” if you cannot spell the word wellness and you are very out of shape. You are most likely a network marketer/sales person selling vitamins or health related products!

This problem is getting worse, people who are not qualified are taking your health in their hands. And their wallets are getting fatter in the process! With many of these network marketers, their ONLY goal is to grow their income, not to make people more healthy. And they will follow the sales script in order to get YOU to buy their products. Some will go as far as say they use the products. Really, are they the spitting image of health? Do they really lead a healthy lifestyle? With many of these network marketing companies there is no education or certification necessary to sell products that can drastically effect YOUR health. So not only is your wallet at risk, your health could be at risk too!

Why does this bother me? Because people trust that you have the education and experience necessary to SAFELY and EFFECTIVELY guide you to better health. They “they say” form of advice is often not the best advice and often not backed by science. That advice often becomes popular with good marketing, not necessarily good science or safe results. I saw one coach forcing the athletes to use a network marketing product that was not designed for kids in an effort to increase her income. They were not allowed to train on the team unless they used these products. The amount of protein (and likely chemicals) in the product was very high, much too high for a ten year old’s kidneys and liver to process on a daily basis. Some parents reached out to me telling me of their child’s digestive upsets and issues shortly after they started using the products. That is just one example of a network marketer pushing products rather than really helping a person with specific dietary needs. There are so many stories like this one and some people not realizing the damage until much later.

When you put your trust in someone to guide you to better health ask them what college they attended, where they got their training, what certification/license they hold, how long they have been guiding people in wellness, references of past/successful clients, and what their college degree is in BEFORE you trust their SALES PITCH.

The two people I trust for nutritional advice are Dr Joe Kasper and D Fred Bisci. Google them and you’ll find a wealth of science based and accurate information. I am pretty sure both still do phone consultations. Be sure to tell them that I recommended them!

Best of luck reaching your health and fitness goals… And be careful who you trust with YOUR HEALTH!

Karen Goeller, CSCS

Dehydration-It will happen.

Feeling sluggish, irritable, light-headed, or even weak? You will not believe what can cause these symptoms…  DEHYDRATION…


58231674-cartoon-illustation-of-a-water-plastic-bottle-mascot-character-waving-waving-for-greetingDid you know that by the time you are thirsty you are already dehydrated? Dehydration, as little as a 2% loss in fluid, negatively impacts your body and your mind. Dehydration can cause confusion, irritability, constipation, drowsiness, fever, and thirst  More signs and symptoms of mild to moderate dehydration include dry, sticky mouth, muscle weakness, stiff joints, headache, dizziness, lightheadedness, nausea, cramping, decreased urine, cool extremities, slow capillary refill, and sunken eyes. You can usually reverse mild to moderate dehydration by increasing your intake of fluids.

For athletes or those with physical jobs, the inability to perform and focus as a result of mild dehydration may increase the risk of injury. Athletes and those with physical jobs may suffer a loss of performance of up to 30%. They may experience flushing, low endurance, rapid heart rates, elevated body temperatures, and rapid onset of fatigue. It is imperative that you drink enough fluid before, during, and after your workout or work shift.

Severe dehydration is the loss of 10-15% of body fluids and is a life-threatening condition that requires immediate medical care. The signs and symptoms of severe dehydration include extreme thirst, irritability and confusion, very dry mouth, dry skin and mucous membranes, lack of sweating, little or no urination, any urine that is produced will be dark yellow, sunken eyes, shriveled and dry skin, rapid heartbeat, fever, coma, and even death. Dehydration of any kind will not correct itself

How much fluid should you drink? It is recommended that you drink the number of ounces in fluid that is equal to half your body weight each day. For example, if you weigh 100 pounds, your hydration goal would be approximately 50 ounces per day with normal activities. You would adjust accordingly for days that you exercise intensely, drinking more.

Most active individuals have some level of dehydration at the end of a workout or work shift. Here is another hydration tip… It is recommended that you drink enough fluids to replace approximately 150% of the weight lost during exercise.

Other than the symptoms of dehydration, how do you know if you are dehydrated? One easy way to detect dehydration is to check urine color. It should be clear or very pale yellow. If it begins to darken in color, fluid intake should increase. Another way to check for dehydration is to weigh yourself immediately before your workout and immediately after your workout. It is important to use a scale at the gym to be sure your weigh in occurs at the correct time. If you have lost weight during your workout, you are dehydrated. If you have gained weight during your workout, you may have taken in more than enough fluid. If your weight is unchanged, GREAT JOB! You likely drank an appropriate amount of fluid.

It is important to replace fluids lost when exercising, but drinking pure water exclusively isn’t always the safest choice for those who participate in very strenuous or long-duration exercise. When significant amounts of fluid are lost through high-intensity exercise, just replacing water can lead to a chemical imbalance in the body and deficiencies in electrolytes (hyponatremia). Sports drinks, like Gatorade, can help restore electrolytes. These drinks should contain carbohydrates, sodium, and some potassium. The electrolytes in our body include sodium, potassium, chloride, calcium and phosphate, but sodium is the substance of most concern when replacing fluids lost through exercising. Electrolytes are essential for proper organ function. The loss of electrolytes may contribute to dehydration headaches. It is imperative that you take in the proper balance of water and electrolytes, especially during exercise.

How do you prevent dehydration? Drink plenty of fluids, especially before, during, and after exercise. Sports drinks can encourage active people to drink more fluids because they are flavored and are higher in sodium. Avoid caffeine and alcohol because both will cause dehydration. Avoid carbonated beverages because the carbonation may cause bloating or a feeling of fullness and prevent adequate consumption of fluids. For most of us, being aware and prepared is the easiest way to prevent dehydration from occurring.

By Karen Goeller, CSCS
















Get out there, have fun, and stay hydrated!
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