DOES DRINK TEMPERATURE MATTER? (Excerpt ACSM Sports Medicine bulletin, Aug. 2015)

While some studies have indicated that drinking hot water may help cool the body, a recent finding shows that ingesting hot or cold water does not influence body heat storage, and thus temperature regulation during exercise.  In other words, it does not matter whether you ingest hot or cold water during exercise, as the consumption of water is more important than the temperature of the water.

WHAT ARE YOU WORRIED ABOUT?  (Excerpt from Susie Moore, NY writer/confidence coach)

You know the saying, “Worrying is like a rocking chair. It’ll give you something to do, but it doesn’t get you anywhere”? Well, it’s true: Worrying is a complete and utter misuse of our energy, power, and imagination. All of us have fears, “what if’s,” and incessant mental chatter about what could go wrong in the future. These thoughts do nothing but paralyze us.

The good news: The things we worry about, even if they actually happen, wouldn’t be nearly as terrible as we think. Our fear of consequences is always worse than the consequences themselves.  Here are some common worries that plague far too many of us that deserve to be debunked.

1. “I can’t take time off.” – If we take two weeks off work to have a little time out or to travel, so many people think: Catastrophe! Disaster! But what we think might happen is often so far removed from reality.

The truth is, if a bus hit you tomorrow, the company would still go on without you. Taking a break is fine. In fact, it’s better than fine: It restores you and helps you work better. Even top CEOs and the president of the United States take vacation. Don’t let this year pass you by without a break!

2. “People will judge me if…” – …I get a divorce. …Quit my job. …Decide not to have children. …Blog about post-feminism.

Here’s the good news (and the bad news). One third of people will like you, one third won’t, and one third won’t care about you. This applies to your work, your opinions, anything. My advice: Focus on the third that counts! No matter what you can’t please everyone. So stay real and please yourself. It’s your life. What people think about you is not your business. At the end of it all, you only have to answer to yourself. Others judge you way less than you think.

3. “I’m not ready for the next step.” – Success, however you define it, brings responsibility. Becoming a parent, a manager, a business owner—whatever your next step is—will require hard work, self-belief, and strength. Our reservations can be a good thing as they prove to us that we care enough to want to feel prepared for the next step in our lives. But the truth is nothing can truly prepare you for many of life’s experiences until they actually arrive (just ask any parent or entrepreneur!).

I’ll let you in on a little secret. Almost no one feels ready for something new (recall your first kiss, moving out of your childhood home, starting your first job). But we still do it. We feel the discomfort and move forward anyway. And as a result, we become ready. New challenges reveal to us our capacity for growth.

The Bottom Line – In moments of real worry, remember a time in your life when something went horribly wrong. Maybe you were fired, dumped, or harshly criticized. What happened? You probably made it through OK in the end. So let your past experiences inform your current fears. You are stronger than you think. Worry prevents nothing at all—it just robs today of its joy. Use your imagination wisely. Your self-talk and mindset is what deserves your attention.. When you next confront a worry, don’t wonder “what’s the worst that can happen”. Instead ask yourself: “What is the best that could happen?” And be prepared for it to come true.

THE RIGHT FATS ARE GOOD FOR YOU    (From ACE Health E- tips)

Dietary fat has gotten a bad rap in recent decades, but the right fats are essential to a healthy diet and can even help support weight-loss efforts, which make this a nutrition myth to ditch.

Health experts recommend including adequate “good fats” (monounsaturated and polyunsaturated) such as canola oil, olive oil, fatty fish and soybean oil in any healthy meal plan, while also limiting “bad fats” (trans and saturated) such as margarine, commercially baked goods, meats and full-fat dairy. A little goes a long way with this high-calorie nutrient, but the benefits speak for themselves. Adequate fat intake in a healthy diet is associated with:

  • Vitamin absorption: The proper absorption of fat-soluble vitamins A, D, E and K depends on adequate dietary fat.
  • Appetite control: The most effective strategy for managing appetite is to incorporate moderate amounts of fat into balanced meals and snacks as part of a sensible eating plan.
  • Healthy mood: The brain relies on fats to produce feel-good chemicals serotonin and dopamine. Low levels of fats and feel-good chemicals can result in depressed moods, fogginess and the inability to concentrate.

DAIRY IS NOT THE ONLY DIETARY SOURCE FOR CALCIUM    (From ACE Health E- tips)

We’ve all been told to drink milk for strong bones. While it’s true that milk, cheese and other dairy products are rich in bone-building calcium, they are far from being the only sources of this essential mineral, making this a nutrition myth to leave behind.

The Institute of Medicine recommends a daily dietary allowance of 1,000 milligrams of calcium for adults between the ages of 19 and 50, and 1,200 milligrams for women over 50. The best way to meet these recommendations is with a variety of calcium-rich foods including:

  • Leafy greens such as kale and spinach
  • Broccoli
  • Sardines
  • Soybeans and tempeh
  • Low-fat dairy such as milk and yogurt
  • Foods that are calcium-fortified

Including several sources of calcium in your daily meal plan, avoiding excess alcohol and smoking, performing weight-bearing exercises and maintaining a healthy weight can all help support bone growth and prevent bone loss and osteoporosis.