Key West Wellness Center

Category: Skincare

  • Holiday Treats and You

    It’s that time of year again. Back to back holidays squeezed into just a few months each and every year. I too enjoy these holidays just as much as the next person, but from a health standpoint it can be a weight, skin health and overall wellness nightmare!

    People often use the excuse”It’s just once a year. It won’t hurt” While this may be true when enjoying holiday food and drinks in moderation. That may not be the case when consumed in high quantities, it can be damaging on a cellular and metabolic level. The high-spikes and low-lows of our blood sugar can take a toll even on our physical and emotional well being.

    Here are some helpful tips on how you can control your holiday sugar intake.
    First and foremost, remember what the holidays are truly about. We can get a natural high just from the company we keep, the time we share together, the laughter, the joy the holidays bring. We may associate the consumption of over eating and high sugary snacks, drinks or desserts for having a good time, when it is possible to enjoy all in moderation while still having a great time. You know…without the unwanted guilt that may come with stirring off course from your normal routine and usual eating habits.

    Studies have shown there is a euphoric feeling that comes over us when we consume these taste good comfort treats and drinks. No tricks about it! Our minds are just releasing the hormones brought on by what we consume.
    Secondly, be in control. Remember you are in control. Never look at this approach as deprivation, rather moderation. We are in charge of how much we consume and when. Account for your caloric intake for the day. If you know you will be attending a holiday party in the evening then plan your drinks and meals during the hours leading up to the party, have a light meal every so many hours to keep up with your caloric and nutrient needs without starving yourself, but keeping room for those ever so decadent macros you will be consuming that evening. (Carbohydrate, fat, protein found in the total calories per serving) Remember to hydrate, hydrate, hydrate. One leading cause of overeating is to confuse dehydration with hunger.

    Thirdly, ration the holiday candy. If you want to have a piece from time to time, don’t be a miser, ration it out amongst family members, friends or co-workers and be sure to keep some for yourself as well!( This isn’t about deprivation, unless there is a medical reason why you shouldn’t consume certain foods or sugar.) Don’t snack on candy mindlessly either. Be “in the moment” while enjoying the candy, put down the smartphone, turn off the TV and focus on that piece of candy. You are most likely to feel satisfied and less likely to reach for more when you live in the moment.

    Lastly, have fun! If you don’t make it a big deal, it won’t be. With anything it is a matter of how we look at the situation. If you stick with enjoying tasty treats in moderation great and if not and you go a little overboard here or there, don’t waste time kicking yourself in the rear! You are more likely to be successful but having a positive outlook. Just start each day with a fresh clean slate and plan on how you want the day to unravel. That is why it is called a “habit”: regular repeated behavior.

    As long as you make it a point to want to make smart choices each and every day, eventually it will become second nature to you, the trick is to keep going, keep pressing forward. Consistency is key.
    If you already live a healthy lifestyle you are unlikely to find difficulty in getting back to your routine once the holidays are over. Remember however it is never too late or meaningless to continue with your exercise routine or begin a moderate exercise regimen. Even a brisk walk a few days in the week during the holidays will help with holiday stress among a long list of other great benefits, including burning those extra calories you may have consumed by not turning down Aunt Evelyn’s Pecan Pie… I’m sure this even made your sweet tooth perk up a smile.

    Happy Holidays! From Dr. Ashley Hoyt, A.P. and the Key West Wellness Team

    Tag us in your posts; what makes you smile, what exercise routine you may have, what treats have made their way into your life this holiday season, if you are volunteering anywhere, we would love to share these moments with you. Facebook, Instagram @KeyWestWellness
    Twitter Dr_Ashley_Hoyt

    For more information on overall wellness, please contact: Key West Wellness Center – Dr. Ashley Hoyt, A.P. 3420 Duck Ave. Key West, FL 33040 305-296-5358 Contact@KeyWestWellnessCenter.com www.KeyWestWellnessCenter.com

  • Water, Water Everywhere – Are You Drinking Enough? Part 2 of 2

    Earlier we spoke on The Importance of Drinking Water, Path to Improved Wellness, Some of the Reasons for Dehydration and How to Stay Hydrated.

    In this blog we will touch on Hydration from Other Sources, What Type of Water is Considered Healthier for us to Drink and Tips for Drinking More Water.

    Even in colder months, it is just as important to keep ourselves hydrated. Remember a cup of warm herbal fruit infused tea counts towards our daily water consumption.

    Hydration from Other Sources
    A diet containing lots of fruits and vegetables will supply about 4 cups of water per day, but it is still necessary to drink an additional 6-8 cups of water per day to meet the body’s daily needs. Water can be found in fruits and vegetables like watermelon, tomatoes, lettuce, cucumbers, celery, radishes, bell peppers, spinach, strawberries, broccoli, grapefruit, apricots, grapes, zucchini, and in soup broths.

    What Type of Water is Considered Healthier for us to Drink
    Just about every source of tap water could potentially contain one or more or all of the following; harmful toxins, bacteria, viruses, heavy metals, chlorine and fluoride. Tap water is not rich with the minerals and nutrients and bottled waters are too acidic. Alkaline water hydrates more effectively and enables cells to perform at peak efficiency and with an alkaline diet is an extremely effective way to properly hydrate. This creates an oxygen-rich environment to improve energy, sleep, digestion, heart functioning, nervous system, mental acuity, pain reduction/inflammation, well-being and athletic performance.

    Best Tips for Drinking More Water a Day
    Add your own natural fruit juice or herbs for water flavoring. Adding a squeeze of citrus; lemon, orange or lime can make it more appealing to drink. Many infuse their water with herbs. You can use leaf herbs like mint to enhance the flavor of water.

    Use an App or make a chart. There are some great water apps available for smartphones like Water Logged, to help you track how much water you have consumed throughout the day and send you reminders to keep the water flowing.

    Use a water filter jug. Using a filter will purify your water, making it fresh, clear and tasty.

    Buy a reusable bottle for water and carry it with you. Keeping a bottle on hand will help to keep you hydrated. Always re-fill your glass or water bottle. You are more likely to drink more if you see water in front of you rather than an empty glass. Invest in a really nice re-useable bottle that you will actually use. Using a bottle that you will enjoy using will motivate you to carry on drinking throughout the day.

    Stay hydrated while you exercise. You get thirsty while exercising because you are losing more water through sweat.

    Drink water as your starter. When you are out for dinner a really easy way to drink more water is to have a glass before your meal. This tip could potentially aide in weight loss while keeping you hydrated.. Many times dehydration can be confused as hunger pangs. You are more likely to eat less by drinking more water.

    Eat plenty of water rich foods. These foods are healthy and will keep you fuller for longer. About 20% of your fluid intake comes from foods. (Those fruits and vegetables we mentioned)

    Drink water on your nights out. A really great tip to drink more water is to substitute every other alcoholic drink on a night out with a glass of water. This is much healthier for your body and will save you from feeling horrible the next morning. (You should still have a designated sober driver, drink responsibly)

    Drink a glass of water while your coffee is brewing. This will counteract the effects of drinking caffeine, which can dehydrate you.

    Try different types of water like, spring, mineral, sparking and flavored water. Also look for Coconut water and other plant based waters. Whatever helps to make water more enjoyable for you is best.

    Be sure water is accessible to you while you travel. Driving and travel dehydrates us.

    Swap the sugary drinks, fruit juices and fizzy drinks for a glass of water. Reducing your sugar level will help in weight loss, blood sugar management, hydration and help maintain healthy oral hygiene.

    Always be sure that your water intake is within reason and for health benefits. There is such thing as drinking too much…

    For more information on overall wellness, please contact: Key West Wellness Center – Dr. Ashley Hoyt, A.P. 3420 Duck Ave. Key West, FL 33040 305-296-5358 Contact@KeyWestWellnessCenter.com www.KeyWestWellnessCenter.com

    Sources: WEBmd, Mayo Clinic, Huff Post, Harvard Health, FamilyDoctor.org, Musclemagfitness.com, beautyhealthwellness.org, Healthfutures.nea.org, Self.com

     

  • Water, Water Everywhere – Are You Drinking Enough? Part 1 of 2

    You may have heard the phrase “You are what you eat”, yet rarely does anyone say “You are what you drink”. It’s a very accurate statement as you are composed of 60% to 70% water. Water is second only to air in importance for life. Water is an essential cornerstone of Wellness. Drink up!

    The Importance of Drinking Water
    Drinking water, either plain or in the form of other fluids or foods is essential to your health. Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. Your body uses water to maintain its temperature, remove waste, protect your brain, improve digestion, increase metabolism, rejuvenate the skin and lubricate your joints. Water is needed for overall good health and is the single most important nutrient for our bodies.
    If you don’t maintain a steady supply of water to your organs, tissues and cells, they cannot perform correctly and this can lead to
    illness and disease. Starting your day with water gives your body the hydration it needs after resting from the night before. Sleep is the time of renewal for our body, so by starting off the day with water helps our body work more effectively.
    Most individuals lose between 10 and 16 cups of water per day through sweat, urine, digestive waste, exhaling and direct evaporation from your skin. The loss of water through urination can be greatly increased by drinking caffeinated and alcoholic beverages. These drinks have a diuretic effect by stimulating the kidneys. You then lose more water and vitamins, calcium, magnesium, potassium, sodium, chloride and zinc.

    Water has successfully helped many diagnosed diseases, e.g., peptic ulcers, colitis, hypertension, rheumatoid arthritis, chronic back and neck pain, anxiety, depression, chronic fatigue, high cholesterol, asthma, allergies and diabetes, with just increased and regular intake of water.

    Path to Improved Wellness
    You should drink water every day. Over the years, you have been told you should drink 6 to 8, 8-ounce glasses of water each day. That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. A good rule of thumb for those who do want to measure water intake, is to divide your weight (pounds) in half and drink that number of ounces each day. For example, if you weigh 200 pounds you should drink 100 ounces of water per day. Water is best for staying hydrated. Other drinks and foods can help you stay hydrated. Eating water-rich foods add to the amount of water you get each day. Even caffeinated drinks, coffee, tea, and soda can contribute to your daily water intake however, it’s best to limit caffeinated drinks as it may cause you to urinate more frequently.

    Sports drinks can be helpful if you are planning on exercising at higher than normal levels for more than an hour. It contains carbohydrates and electrolytes that can increase your energy and helps your body absorb water. However, some sports drinks are high in calories from added sugar and may contain high levels of sodium (salt). Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine, sugar and contain ingredients that overstimulate you (guarana, ginseng, or taurine). These are things your body doesn’t need…

    Some of the Reasons for Dehydration
    Even though you know you need to drink plenty of water per day you may not consider situations when you will need more water than usual. People who engage in outdoor physical labor during the summer tend to lose two to three liters of water due to perspiration throughout the workday. It’s also important to note that both children and older adults are more prone to dehydration than healthy teens and adults. People with certain chronic health conditions, such as diabetes, kidney disease, and congestive heart failure are also at risk of dehydration. Older adults often don’t get enough fluids and risk becoming dehydrated, especially during summer when it’s hotter and they perspire more. Older people don’t sense thirst as much as they did when they were younger and that could be a problem if they’re on a medication that may cause fluid loss, such as a diuretic. Which is why it is best to discuss the amount of ounces of water needed per day with the prescribing physician.

    How to Stay Hydrated
    The best way to ensure you stay hydrated is to make water the beverage you drink most often. While excessive consumption is possible, it is very difficult to drink too much water. By making sure you stay hydrated, you’ll feel sharper, perform better, have more energy, get more done, and give your body what it needs to help ensure better health. Not sure on just how much you need? keep a daily log of food and drink intake, makes notes on how you feel on each of these days. This way your log is available the next time you meet with your family physician.