Should You Give Into the Coconut Water Fad?

Some parts of the world are moving into the warmer months and the heat is on!

This means more sweating and fluid loss if exercising outside.

Instead of an unnatural sports drink like Powerade or Gatorade, why not try natural coconut water?

Afterall, it’s everywhere and there’s good reason to give into the coconut water fad.

Nutritional Benefits

* Excellent electrolyte source: Over 500 mg potassium per serving (more than a banana), and also contains sodium, magnesium, calcium, and phosphorus. 2000-3500 mg of potassium is recommended daily.
* No added sugar: Naturally occurring sugars
* Lower acidity
* Detoxifying
* Prevents dehydration
* Heart healthy: Due to the high levels of potassium
* Prevent or helps improve kidney stones

Just because this beverage sounds like a natural health elixir doesn’t mean you should drink it all day long. More is not always better. Those with any kidney conditions or concerns should never consume high potassium drinks or foods without discussing with their doctor first.

Watch the Calories

Even though the beverage is labeled as a type of “water” this does not mean low calorie. One 8.5 oz. serving is about 45 calories, and 15 g carbohydrate (11 g sugar).

It is recommended to drink a “sports beverage” only after 60 minutes of exercise. Any duration that is shorter is considered not long enough to lose enough calories/fluid/electrolytes to consider a supplemental beverage.

Coconut water is ideal for higher sweat activities like Bikram yoga, cycling, or high heat exercise.

Brand to Buy

Vita Coco sent me a few free samples of their coconut water to try. I like their brand because it is all natural and made with pure coconut water and some vitamin C to keep it fresh. They also have some flavors with some fruit puree added. This adds about 9 grams of sugar per serving.

There are other brands out there like Zico or O.N.E. coconut water that are very similar. It just depends on your personal preference.

Have you tried coconut water for your sport’s beverage?

Are Fiber Supplements Necessary?

A common question I get is about the importance of fiber in the diet.

Should you take extra fiber for heart health? Or, how about for healthy digestion?

Fiber also helps to keep you full, _right_?

Here’s some important tips about fiber supplements to keep in mind.

Plenty of Fiber in Fruits and Vegetables

The average healthy diet should contain 5 to 9 servings of fruits and vegetables per day. This would give us a hefty serving of fiber for the day. Plus, if we add the fiber from whole grains, legumes, and nuts, this would give us an even higher fiber intake.

So, the answer is no, most people following a healthy diet do not need to take a fiber supplement.

Fiber for Digestion Problems

Special medical conditions like high cholesterol, diabetes, or some irritable bowel diseases can benefit from a fiber supplement, but those individuals would need to check with their doctor or personal dietitian.

Others who feel like their digestion is not regular could supplement. Or, perhaps, you are taking a new medication that slows your digestive system. A fiber supplement may help.

Stay Feeling Full

Many like to maintain a high fiber diet for better weight control. This is smart, but it is not necessary to eat an excessive amount of fiber.

* 25-35 grams of fiber per day is ideal for adults

The most important thing is to make sure you eat fiber-rich foods with every meal like fresh fruits, vegetables, beans, peas, whole grains, nuts, and seeds. This will have the same effect in keeping you feeling full.

Brand to Buy

Evitamins.com sent me a free sample of Garden of Life Raw Fiber to try.

I liked this powder because it was made from flax, quinoa, chia, coconut, beans, lentils, and seeds.

* All natural, and a good combination of soluble and insoluble fiber
* Perfect to add to oatmeal in the morning or to a smoothie.

One Last Caution

It is important to never increase your fiber intake suddenly. You need to allow the body to adjust slowly, and gradually increase your fiber intake. Drink plenty of water while eating a higher fiber diet as well.

Do you supplement with fiber?

Should You Give Into the Coconut Water Fad?

Some parts of the world are moving into the warmer months and the heat is on!

This means more sweating and fluid loss if exercising outside.

Instead of an unnatural sports drink like Powerade or Gatorade, why not try natural coconut water?

Afterall, it’s everywhere and there’s good reason to give into the coconut water fad.

Nutritional Benefits

* Excellent electrolyte source: Over 500 mg potassium per serving (more than a banana), and also contains sodium, magnesium, calcium, and phosphorus. 2000-3500 mg of potassium is recommended daily.
* No added sugar: Naturally occurring sugars
* Lower acidity
* Detoxifying
* Prevents dehydration
* Heart healthy: Due to the high levels of potassium
* Prevent or helps improve kidney stones

Just because this beverage sounds like a natural health elixir doesn’t mean you should drink it all day long. More is not always better. Those with any kidney conditions or concerns should never consume high potassium drinks or foods without discussing with their doctor first.

Watch the Calories

Even though the beverage is labeled as a type of “water” this does not mean low calorie. One 8.5 oz. serving is about 45 calories, and 15 g carbohydrate (11 g sugar).

It is recommended to drink a “sports beverage” only after 60 minutes of exercise. Any duration that is shorter is considered not long enough to lose enough calories/fluid/electrolytes to consider a supplemental beverage.

Coconut water is ideal for higher sweat activities like Bikram yoga, cycling, or high heat exercise.

Brand to Buy

Vita Coco sent me a few free samples of their coconut water to try. I like their brand because it is all natural and made with pure coconut water and some vitamin C to keep it fresh. They also have some flavors with some fruit puree added. This adds about 9 grams of sugar per serving.

There are other brands out there like Zico or O.N.E. coconut water that are very similar. It just depends on your personal preference.

Have you tried coconut water for your sport’s beverage?

Are Fiber Supplements Necessary?

A common question I get is about the importance of fiber in the diet.

Should you take extra fiber for heart health? Or, how about for healthy digestion?

Fiber also helps to keep you full, _right_?

Here’s some important tips about fiber supplements to keep in mind.

Plenty of Fiber in Fruits and Vegetables

The average healthy diet should contain 5 to 9 servings of fruits and vegetables per day. This would give us a hefty serving of fiber for the day. Plus, if we add the fiber from whole grains, legumes, and nuts, this would give us an even higher fiber intake.

So, the answer is no, most people following a healthy diet do not need to take a fiber supplement.

Fiber for Digestion Problems

Special medical conditions like high cholesterol, diabetes, or some irritable bowel diseases can benefit from a fiber supplement, but those individuals would need to check with their doctor or personal dietitian.

Others who feel like their digestion is not regular could supplement. Or, perhaps, you are taking a new medication that slows your digestive system. A fiber supplement may help.

Stay Feeling Full

Many like to maintain a high fiber diet for better weight control. This is smart, but it is not necessary to eat an excessive amount of fiber.

* 25-35 grams of fiber per day is ideal for adults

The most important thing is to make sure you eat fiber-rich foods with every meal like fresh fruits, vegetables, beans, peas, whole grains, nuts, and seeds. This will have the same effect in keeping you feeling full.

Brand to Buy

Evitamins.com sent me a free sample of Garden of Life Raw Fiber to try.

I liked this powder because it was made from flax, quinoa, chia, coconut, beans, lentils, and seeds.

* All natural, and a good combination of soluble and insoluble fiber
* Perfect to add to oatmeal in the morning or to a smoothie.

One Last Caution

It is important to never increase your fiber intake suddenly. You need to allow the body to adjust slowly, and gradually increase your fiber intake. Drink plenty of water while eating a higher fiber diet as well.

Do you supplement with fiber?