Volume 3, Issue 4 ... ... April, 2008
Water and Hydration Critical to Weight Loss Success
by Chris Corcoran, MS, RD/LD, of WeightWise of Edmond, Okla.
Water and hydration is a very common topic discussed with patients at WeightWise. A recent review published ahead of print (June 2008) from the Journal of the American Society of Nephrology suggests there is no reason for a healthy person to drink as much as 64 ounces of drinking water a day. This study has been highlighted on various morning and evening news programs. Consequently, many patients have been asking about their water needs and hydration.
Water is one of the body’s essential nutrients, meaning we need to drink water in order for the body to function properly. In addition, water aids in treating fluid retention and relieving constipation. Staying adequately hydrated can also help one to avoid unnecessary snacking. More specifically, one may think he/she is hungry, but in reality, the body is sending a signal to drink more water.
The average adult may lose up to 8-10 cups of water per day without doing any type of strenuous activity. Other factors that may increase the amount of water needed by individuals include: exposure to extreme temperatures, strenuous work or exercise, exposure to re-circulated air (airplane), and during sickness (fever, diarrhea, vomiting).
Despite the recent review suggesting that one does not need to drink 64 ounces of water per day, the nutrition staff at WeightWise encourages all our clients to maintain adequate hydration. We suggest drinking a minimum of 64 ounces per day since water is one of the body’s essential nutrients. Remember, individual needs may vary slightly based on body size and other factors discussed above. In addition, weight loss surgery patients need to drink adequate amounts of fluid due to the decreased size of their stomach and decreased food intake, thus a decrease in the rate at which water can be consumed and a decrease in water obtained through food.
The following list provides examples of fluids that are acceptable water substitutes. So if you have difficulty getting in 64 ounces of water, reach for one of these beverages to help you reach your goal!
- Crystal Light
- Coffee (decaf)
- Tea (decaf)--hot/cold
- Tang (sugar-free)
- Diet Snapple Tea
- Flavored waters (e.g., Walgreen’s, Sam’s Club)
- Arizona Diet Green Tea
- Tropicana Sugar-Free Orange Ade or Lime Ade
- Tropicana Light Lemonade
| - Kool-Aid (sugar-free)
- Diet V-8 Splash
- Ocean Spray Diet Cranberry or Orange Citrus Spray
- Propel Fitness Water
- Fruit2O
- Sam’s Slim Lite
- Aquafina, Dasani flavored waters
- Country Time Lemonade (sugar-free)
|
Dan Negoianu and Stanley Goldfarb, Just Add Water
J. Am. Soc. Nephrol., first published on April 2, 2008 as doi: doi:10.1681/ASN.2008030274WeightWise of Oklahoma Sets New Fitness Challenge
by Somer Thompson, NASM-CPT, Exercise Physiologist of WeightWise of Oklahoma WeightWise Fitness Team of Edmond invites you join a walk around J.J. Mitch Park on Saturday, April 26. Fitness leaders and patients will meet at 10:00 a.m. at the MAC and Senior Center Parking lot with the walk starting shortly afterwards at 10:30 a.m. J.J. Mitch Park is located at 1501 W. Covell Road in Edmond.
- Come dressed for walking (comfortable athletic shoes and loose-fitting, breathable clothing).
- Bring a water bottle and some sunscreen.
- This event is free and open to everyone, so invite family and friends.
- Children may attend along with parent/guardian.
- This hike is along a well-marked trail that is primarily level with some gentle slopes in a few areas.
- The main trail is 2.8 miles; however there are inner trails that equal up to 1.8 miles.
- Be sure to wear your heart rate monitors, so you can tell if you are in your fat burning zone.
- If there is bad weather, the hike will be postponed to a later weekend (date yet to be determined).
Completing this challenge will jump start your points for our new fitness challenge that will run from April 28 - July 26.
For additional information, please contact your exercise physiologist Somer Thompson or Lauren Wilburn at 405-359-2472.
SA2OK: Staying On Pace
by Megan Thiedeman, Bariatric Fitness Program Coordinator, WeightWise of San Antonio at Huebner 
On March 17, the Foundation Fitness Centers in San Antonio launched another Community Fitness Event which links San Antonio to Oklahoma and is appropriately termed “SA2OK.” SA2OK ties both San Antonio WeightWise facilities to Oklahoma City’s “This City is Going on a Diet” challenge.
With Foundation Surgery Affiliates and WeightWise Bariatric Program
TM being major corporate sponsors for this challenge in Oklahoma, our San Antonio members want to show our appreciation and support for these efforts.
As a part of the SA2OK Community Fitness Event, the San Antonio fitness staff also coordinated the SA2OK Fitness Challenge – a group fitness class focused on cardiovascular endurance training as well as muscular endurance training. A total of 22 participants are over halfway through the SA2OK Fitness Challenge that ends on April 27.
One of the highlights of April’s SA2OK events includes weekend hikes at local parks in the San Antonio area. The fitness staff has already completed two of the scheduled hikes and plans to host two more on April 12 and April 19. Each hike includes a short educational seminar on a fitness related topic. Finally, the SA2OK Community Fitness Event concludes on April 27 when the Foundation Fitness Centers of San Antonio send 10 individuals to Oklahoma City to participate in the OKC Memorial Marathon as two, five-person marathon relay teams. The Marathon is one of the major fitness events during the state’s initiative to lose one million pounds during the “This City is Going on a Diet” challenge. Watch for a full summary of our marathon relay teams and their successful trip from “SA2OK” in next month’s newsletter!
For more information about SA2OK or our Foundation Fitness Centers, please contact a member of our fitness team at either our Huebner (210.478.5331) or Sonterra (210.499.6508) location.
Fat Burning Zone for Beginners
By Darin Cabel, NASM CPT, Master Exercise Physiologist of WeightWise of San Antonio at Sonterra 
Some people say there is no “fat burning zone.” Some swear by it. So, is there a Fat Burning Zone? Yes, no and maybe! It depends what you mean by it. The team at WeightWise uses the phrase to indicate the zone where fat is utilized most efficiently, and in the highest amounts. What we do NOT say is that “you can never train in any other zone.” We recognize that training zones are dynamic, meaning that they can and do change.
In fact, our ultimate goal is to become efficient at burning fat throughout a wide range of heart rates and intensities (low, moderate and high). HOWEVER the path to a higher level of fitness takes time and preparation. So we must start at a low to moderate intensity zone called either Zone 1 or the Fat Burning Zone.
Why is it best to begin your exercise program in the Fat Burning Zone? Most people are not efficient at utilizing fat at higher intensities. Beginners tend to be most efficient at lower to moderate intensities. Training around your Aerobic Base will prepare your muscles to increase the utilization of fat relative to carbs at rest. While you won’t burn as many total calories, you will burn more fat calories.
It is easy! High intensity exercise has its place, but if you are just starting out, your body needs time to adapt and prepare for more strenuous activity. The hardest thing about the Fat Burning Zone is that people often say “it feels like I’m doing nothing.” It is difficult to convince yourself that this could do any good at all. In fact, while this is a great place to start, if we only trained in this zone always and forever, we will find out that we will plateau and not experience the benefits of improving other areas of fitness. That is why there is more than one training zone.
Get in touch with your Fat Burning Zone today, with a WeightWise exercise physiologist in your area. It can save you time and improve your results.
You're invited
The WeightWise Bariatric ProgramTM provides several support groups,
seminars and member events each month throughout 2008. At each of our
HealthPlex locations in Oklahoma and Texas, WeightWise hosts these
events with guest speakers and exercise classes to encourage everyone
to succeed and get involved.
Each WeightWise event is open to all members and many are open to
loved ones as well. For more information about our upcoming schedule of
events, visit our events page on WeightWise.com or call us at
1.866.948.9473.
WeightWise News is produced by Foundation Bariatric Affiliates
14000 N. Portland Ave.,
Suite 107
Oklahoma City, OK 73134
1-866-WGTWISE (948-9473)
If you have questions, want to update your e-mail address or
want your e-mail address removed,
contact us at WWeNews@fsamail.com.