As we prepare for the new school year, Health and Wellness Wednesday on Rush to Reason brings you valuable tips on organizing efficient meal planning for busy families. Expert guest Shanisty Ireland shares her tried-and-true strategies for managing the chaos with a big family, providing pragmatic solutions to ensure children are ready and nourished for the demands of their school day.
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SPEAKER 20 :
I’m sorry that I’m fat. And it’s Health and Wellness Wednesday. Rush to Reason. Thank you all for listening. KLZ 560, of course, is where we’re at. And those of you that listen to us online, appreciate that as well. Myself, Charlie Grimes. Question of the day from yesterday. Name the common kitchen utensil that was either talked about or seen on these shows. Seinfeld, The Sopranos, The Tonight Show, Johnny Carson, and Saturday Night Live. And I think I actually would have gotten this one right because the answer is the Ginsu knife. The Ginsu knife, which I think all of us as kids, not all of us because some of you are younger, but most people can look back in time and remember watching those. I can remember watching them as a kid or a teenager and always wondering were they as good as they were on TV, which I could get off on an entire different topic here that I won’t, but I’ll touch on it for a moment, and that is all of the things that you see advertised on TV, are any of them as good as what the commercials say? lay them out to be because personally speaking i’ve never found them to be anywhere as close to being as accurate and and doing what the commercial said they would do not that i bought a lot of those items because i was always very skeptical of the ronco whatever and all of these different things and i don’t know that in all of the years of watching those i ever bought more than maybe one or two items and those one or two items i was very disappointed in Oh, but wait, there’s more. And you can do that in, you know, five easy payments of twenty nine ninety nine each. You know, keep that in mind as well. So anyways, I’m digressing. But, you know, I am and I’m not because still in today’s world and this dovetails into the whole Ginzu knife thing. In today’s world, there are still, and I talk about these from time to time, a ton of diet, fad, exercise, you name it. There are still a ton of those things out there being advertised. I would venture to guess, Charlie, and I’m probably not wrong in this, that of all the different things that get advertised, of all of the different gimmicky things that are out there, the food diet industry end of things has to have the majority of those type of ads in today’s world. Maybe I don’t watch enough TV, and maybe there’s other ads that I’m missing, but I will tell you right now, and again, I get that a lot of the ads that we see on TV The Internet, social media and so on is based upon our browsing habits. And for me, because of this hour, I look at a lot of health and wellness things. But I just have to believe that there is a ton of diet type things that are out there. Charlie and I were talking about the other day, even some of the more well-known individuals like Dr. Drew, who Dr. Kelly fills in for from time to time. He does a lot of even ads for different supplemental diet type plans and so on. And not saying any of those are bad. I’m just saying there is, you know, it seems to me like a lot of the old, you know, made for TV items, a lot of that stuff has switched over to the latest craze in whatever the, you know, super beats to whatever you’re going to do to reduce your fat to on and on we go. There’s a ton of those ads out there. And we’ll talk a little bit about some of those things, you know, in, of course, the months ahead, as we always do here on this Health and Wellness Wednesday. Second part of the question of the day is what’s today’s question? During a fight-or-flight response, name the region of the brain that is responsible for ringing the first alarm bell. So during a fight or flight response, name the region of the brain that are responsible for ringing the first alarm bell. I was kind of reminded of this as I was watching some different social media and things last night on the big earthquake that happened right off the coast of Russia, 8.8, I believe it was. Of course, it rang off a lot of the tsunami alarms in Hawaii and even the west coast of California in the U.S., Not much came of that, which is good. Now, I don’t think that one was one of those where somebody cried wolf one too many times. No, they had buoys. They had information that there was a wave coming. It did show up by the time it got to the islands and got to the coast. It wasn’t that much of a wave, very little if any damage was done. Thank God. That’s a good thing, by the way, because that is a huge, huge wave. earthquake off the coast of Russia. And some of you may or may not know this, but I was reminded of this this morning as I was recording the podcast with Bob Duco, that in Golden, we have, is it the seismic center or something, Charlie, that they call it? It’s the headquarters, if you would, for all of the earthquakes that happen all around the world. Believe it or not, all of that information gets fed into a place in Golden as a kid. And even as an early adult, I was invited, I think, at one point, Charlie, by a listener. We had a listener that worked up there that invited some of us up. And I actually was up there even as a middle-aged individual going through that facility and looking. And I’m always fascinated by the things that are there. It’s just amazing to me the things that they can do and what they can record and look at and so on. And I’m sure. National Earthquake Information Center. Thank you, Charlie. Yes, that is in Golden, Colorado. And if you haven’t toured that facility and you get a chance to, I would tell you that, for example, if your kids are going on a field trip or doing something along those lines and you have an opportunity to actually tag along and go, it’s well worth going. I get it, I’m kind of a geek with some of that stuff, but it is well worth going to because the information and things that you get to see and the things that they do and so on and the slightest earth movement that they can detect. I think that’s the other cool thing is there are earthquakes happening literally daily everywhere around the world. Most of them we cannot feel. I can’t remember now what the number is of what we actually can feel on the Richter scale, but there are tremors and things that are happening around the world all of the time, and that place is hopping constantly because there’s stuff going on. It’s not like… There’s nothing and all of a sudden there’s an 8.8. No, there are things happening on a daily basis, hour-by-hour basis, literally all around the world, and that center records all of those and keeps a good eye on different things that are happening, volcanoes, different things that potentially could be a problem that could spring up and so on. They’re watching those things continually. Why did that particular wave yesterday or that earthquake and the waves that it created, why wasn’t it bigger and why didn’t it do – Why did it not do more damage? Some of you that are listening are probably a lot more smart in that arena than I am. I don’t have the answers for that. I don’t know whether it’s just because of the distance, how far the waves had to travel, the underground… the underwater, I should say, topography and what the seismic waves might actually run into. I don’t know, folks. That is way beyond my pay grade. I do know this, that there were tsunami warnings. I was watching a lot of live feeds from Hawaii last night. To their credit, they were prepared in case something happened, which it’s good that nothing did, but it’s also good that they had plenty of time to prepare and be ready just in case something did come. Still amazing to me. that within roughly an hour of the wave coming, still people running around on the beach. And I’m just thinking, would I be running around knowing that it’s coming? I mean, granted, they had a pretty good idea of where it was at, but let’s say they’re off a little bit. Would I want to be on the beach, dinking around, doing whatever, taking pictures, whatever, knowing that this thing is potentially coming? Frankly, no, folks. I don’t think I would be. I would be one of those going to, I think they said you need to be four stories or above if you were in a building, or go to higher ground if you were somebody that was local that didn’t have that ability to do that. You needed to go to higher ground, and a lot of them were doing that. So, anyways. That was the news of last night that I needed to squeeze in this morning or today, I should say, based upon the things that I woke up to this morning. And I woke up extra early just to make sure that if there was any real tragedy there, I wanted to make sure we had the ability to cover those things today. Fortunately, not that I got up early and that was a problem. I got up early on purpose and it ended up not being a problem, which I’m very thankful for, by the way. All right, Veteran Windows and Doors coming up next, and the Energy Star ratings may be changing here at the first of the year when it comes to your windows. Find out how that might affect you. Talk to Dave Bancroft at Veteran Windows and Doors today. Just go to klzradio.com.
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And we are back. Health and Wellness Wednesday, Rush to Reason, Denver’s Afternoon Rush, KLZ 560, Shanisty Ireland joining us now. Shanisty, welcome back. How are you this afternoon?
SPEAKER 04 :
Oh, I’m doing great, John. Thanks for having me on today.
SPEAKER 20 :
Always a joy. Before we get going, talk about your blog, your post, your Instagram, all the different things you do that folks can find you at.
SPEAKER 04 :
Yes, they can find me. You know, I’m a food lifestyle influencer, but John, when it really comes down to it, I have five kids. That’s what makes me a quote unquote expert on all of these things. So over on Instagram, it’s just at Shanna C. Ireland. You can find lots of back to school tips. That’s what we’re talking about and kind of end of summer. And then, of course, my blog is she’s becoming domestic dot com.
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Awesome. OK, so let’s get into it. We wow. It seems like school just, you know, really let out for the summer. And now we’re talking about here. Gosh, here in Colorado, it’ll start back up in about two and a half weeks. So it’s not that far out. I think for a lot of folks, it really sneaks up on them. So that’s why you’re here today is to talk about a back to school and be kind of just finishing out the summer, getting ready for fall. Let’s talk about those some of the back to school, you know, basic snacks, breakfast, lunches. How do you make life easier for folks that have kids that are on the run all the time?
SPEAKER 04 :
I think right now is the time to start planning for all of those things. We can pull out the calendar, get a countdown, start preparing your kids now because you don’t want to wake up on a Sunday morning and be like, hey, guess what, guys? We’re going back to school tomorrow. So that also includes just getting out the calendar and even putting meal plans in there, breakfast, lunch, snack, dinner. I know a lot of kids have extracurriculars immediately following school, so making sure – that they have the proper nutrients and a lot of protein packed into their lunches and snacks to help fuel their day.
SPEAKER 20 :
And again, a lot of folks, I think, you know, Shanice, it can become very overwhelming. You know, you’ve got the kids on their way, you know, back to school. And depending upon how many kids, in your case, five, some people might have one, three, four, whatever the case may be. But you’ve got, in some cases, all of them going to school at the same time, depending upon how far they’re apart. Some of them may be going into the early elementary years, and some may be going into junior high or high school, depending upon how your family structure is. Bottom line, you’re running a lot of different directions. Depending upon what your kids do, you could have some fall sports that are starting as well, meaning there’s even more added stress, I guess you could say, when it’s all said and done. So at the end of the day, I think folks need as much help in planning ahead as possible. And I know you and I have talked about this in the past, but this can even come down to take some of your Sunday possibly and do some meal prepping for the rest of the week where you can make things easy on yourself and not have to be running around like a crazy person all week long.
SPEAKER 04 :
absolutely i’m a big firm believer in that john taking your saturday or your sunday a day that’s you know quote unquote for rest and just carving out an hour and you know listing out all the ingredients you need really planning out every single meal because there’s nothing worse than even when the kids are coming downstairs at different hours because the school buses come at different times here where we are you know and they’re like what’s for breakfast and i’m like oh my gosh i made breakfast an hour ago i guess just take the scraps that kind of thing So just really planning out the breakfast even ahead of time. Breakfast, of course, is key. I know if people are listening and they’re thinking to themselves, gosh, my kids don’t want to eat a lot for breakfast. My kids don’t personally. But making sure that they have something in their system, be it eggs, protein bites. Even, I mean, my gosh, even a beef jerky stick or a granola bar, something that’s going to be filled with protein that’s going to get their day started because breakfast, of course, is the most important meal of the day. And then really hashing out what you’re going to be putting in the lunches. It does not have to be Pinterest worthy. We just got to make sure that we’re getting some of those really healthy things in there. Lots of protein, getting a little bit of dairy in there, fruits, veggies, and then of course the sweets not going to hurt them. That’s what they want. And then even planning out the snacks. And then the dinners, oh my gosh, don’t even get me started on the dinners. We’re running around like crazy people here. A Sunday is a great time to meal prep. Maybe you can make some of those casseroles ahead of time. Maybe you can at least chop up the vegetables, marinate the meat. Do as much as you can while you can. You will thank yourself later when it comes to Wednesday and you’re like, I don’t want to run to McDonald’s. What do we have in the freezer? What do we have prepared, ready to go?
SPEAKER 20 :
And along those lines, we’ve got folks and we’ve talked about some of these people that we’re going to discuss today, you know, many times in the past from, you know, Southern Recipe, you know, Small Batch to Ray Burns to, you know, we’ve got one new one today that we’ll talk about as well. But those can be fitted into that whole planning sides of things as well, can it not?
SPEAKER 04 :
Absolutely. Rayburn sandwiches are great grab-and-go’s. I know we’ve talked about this brand before on your show, but you can find them in the frozen food section at Dollar General. You pop them into the microwave for 90 seconds, and they’ve got lots of protein in them and their bakery soft bun time on time. Again, I’m not even kidding. My 12-year-old absolutely loves these things. He loves the Philly cheesesteak. They have the ham and cheddar. They also have a breakfast sandwich out there now. So that is just something really easy that you can keep stocked in your freezer ready to go. And then, of course, the Southern Recipe small batch pork rinds. John, I know you’re a big fan of this brand, as I am. Those can easily go into your lunches. They can go for a snack as a dip with hummus or whatever kind of dip you’re going to be serving, and that is going to be the protein I’m talking about. The protein is so key, and I know we hear it, and I know it’s cliche because we see it on our Instagram over and over and over again, but it’s what’s going to fuel our day, and it’s what’s also going to make these kids feel fuller longer. You’re filling their bodies with stuff that is not just empty calories. It’s just going to make them hungry again in 30 minutes. And I’m sorry, you can’t have a snack for another three hours. There’s nothing worse than that.
SPEAKER 20 :
I watched a video last night along these lines. So a lot of you thinking, OK, wait a minute, what’s the difference between getting like a Ray Burns and doing some pork rinds versus, say, you know, going to McDonald’s and getting my kid a cheeseburger, a Big Mac or whatever? Well, I watched a video last night and I’d seen this before, Shanna Stee, but I knew today was health and wellness. I just had to mention this. And with you being here, this is perfect timing. There’s a person that’s out there on social media, TikTok in this case. that is doing a test on all the different fast food burgers. So he’s done, so far, Burger King, Five Guys, McDonald’s, by the way, he started with the Big Mac. And you guys aren’t going to believe this. I’m not sure I believe this. I’ve seen this before and thought, yeah, how true is this? But this guy takes these items, 31 days is what he leaves them, out in the open, in the bag, doesn’t even do anything once he gets them. He just brings them home, sets them someplace, and then opens them 31 days later. This is not a joke. And this is not against McDonald’s. I’m not trying to attack them by any means. But the Big Mac, you can open the lid. And he’s had one that he’s had for more than 31 days. He’s had it several months. I think it’s going on seven months. That, by the way, when you open it, it looks like you could eat it like you just bought it. In other words, it doesn’t have any mold. It doesn’t. have anything wrong with it at all. It looks absolutely perfect. He did the Whopper. It had mold. It was disgusting after 31 days. The five guys, by the way, there was hardly anything left. You couldn’t even hardly tell what food was in there after 31 days, meaning the more mold and decay, the better the food actually is, is where I’m going with this, Shanisty. So those of you that think, hey, I’ll just run by McDonald’s and grab some things for the kids, you’re much better doing it your way, Shanisty.
SPEAKER 04 :
And I wish people would really. And, you know, we think we don’t have time for this. We don’t have expenses. We don’t have the money for this. You can do it fairly inexpensively. And all you have to do is really just carve out the time to do it. If we have enough time to scroll on TikTok and Instagram, let me tell you something. You have enough time to plan healthy. And, you know, hearty and nutritious meals for your family because there is nothing. Because, John, even beyond the back to school, what we are doing with our children especially is we are forming these food habits now.
SPEAKER 21 :
That’s right.
SPEAKER 04 :
And that is what I keep going back to. I do not want. Now, granted, look, I also don’t want my kids to get to college and go crazy off McDonald’s because mom never let them have it. But at the same time, there’s a healthy balance. You just have to figure out what the healthy balance is. and take the time. And there’s so many resources out there now. There’s Pinterest, there’s TikTok, there’s Instagram. There’s so many resources where you can find easy, effective, inexpensive ways to fuel your family to give them the most success that they need back to school, heading into sports, be it whatever. It’s so critical. I feel like I could write a book on this because it’s so important. Yes, it is. You know, when we were growing up, I mean, and I even was growing up in the 80s, We didn’t have to worry about as much processed food. There wasn’t the junk out there. That’s right. And now it’s just, oh, my gosh, you see these kids are scrolling YouTube and they’re seeing all the influencers eating all this junk. And it’s just like, please stop. You know, so I don’t know. I agree. I think that, you know, if anyone’s listening, thinking, OK, Shanice, like this is what you do for a living, like blah, blah, blah. Anyone can do it. It just takes time. You can. You’re right.
SPEAKER 20 :
No. And you are right, Shanice. I mean, I and I am not a foodie. I don’t do what you do. I don’t have the same background. We my wife and I, we will take one day a week. Sometimes it’s Sunday. Sometimes it’s an evening. And we will cook whatever we need to do, you know, this time of the year, I’ll grill out or do whatever is needed along those lines. And we’ll meal prep for the rest of the week. And yeah, it can get a little bit tiring with the leftover. So you try to mix that up and what you’re actually, you know, preparing so that it doesn’t get old. And for me personally, I could eat the same thing every night anyway. So I’m pretty easy to please, but yeah, At the end of the day, what I’m getting at, Shanisty, is it’s not that hard to meal prep. Yes, it takes a little bit of thought in knowing, okay, these are the things that I need, these are the ingredients I need to do the meal prepping. But, you know, you cook the right things on one day, and the warm-up process, and especially now with air fryers and other things, it’s so easy to do some warm-up that it really isn’t that difficult to meal prep when it’s all said and done.
SPEAKER 04 :
And let me just tell you, I mean, speaking from experience, it is the most satisfying feeling in the world when your dinner is half done when you’re opening stuff up and when the kids are getting off the school bus and when you’re running to baseball practice or be it. I mean, even if you have to do it early in the morning or whenever you have to do it, just do it. Suck it up. Get through it because it’s so satisfying to have. half or three quarters of your meal done before you even, you know, turn on the stove.
SPEAKER 20 :
Okay. One new company that I’m not familiar with that’s in my notes for today is Bakehouse Bread. Talk about them. It’s bakehousebreadcompany.com. And again, this is a new one to me, Shanice, so talk about it.
SPEAKER 04 :
Really delicious. They have the number one zucchini bread, actually, in America. They also have a delicious banana bread. I believe you can pick it up there locally at your King Soopers. That’s correct. This is a new brand for me as well. But let me tell you, John, I have it in my house. The banana bread, the zucchini bread is fantastic. And this is just a really quick, easy thing to serve your kids as they’re running out the door, especially if you don’t have time to make the egg scramble or whatever it is. It’s really fantastic. I really encourage everyone to give them a try. A new brand for me as well, John, but really, really splendid. I’m a big fan.
SPEAKER 20 :
Okay. Good to know. I appreciate that very much. How do folks find you, Shanisty?
SPEAKER 04 :
Head over to Instagram, at Shanisty Ireland, TikTok, and also I have a YouTube channel, John. My 12-year-old and my 11-year-old, they’re trying to help me. They’re like, Mom, your YouTube is really terrible. But if anyone wants to go over there and give me tips, I’d really appreciate it.
SPEAKER 20 :
All right, Shanisty, thank you as always. I appreciate it.
SPEAKER 04 :
Okay, thanks, John. You bet.
SPEAKER 20 :
Have a great night. Again, Shanisty Ireland, always a joy to talk to her. Ridgeline Auto Brokers coming up next, folks. And if you’re looking for a new used car, which a lot of people are, talking about some of the things we talked about with Shanisty, school starting, do you have a teen driver that will be driving this year, what’s the situation, maybe you need to switch cars, move up, move down, whatever the case, Ridgeline Auto Brokers can help you with all of that, whether you’re looking for something that is smaller or larger, you need to trade your vehicle in, you want to sell your car, you name it, they can help you with all of the above. RidgelineAutoBrokers.com.
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This isn’t rage radio. This is real, relatable radio. Back to Rush to Reason.
SPEAKER 20 :
And we are back. Rush to Reason, Denver’s Afternoon Rush, KLZ 560 Health and Wellness Wednesday. Thank you so much for tuning in during this day, during this hour especially. Dr. McConkie joining us now. And Dr. McConkie, welcome to Rush to Reason. How are you?
SPEAKER 12 :
Thank you very much. It is a very toasty day here in Austin, Texas.
SPEAKER 20 :
We are a little cooler here today, but I have warmer weather coming back in here as we get back into the weekend, and it has been hot. That’s our topic today, by the way, and you are somebody that knows this topic very well, the extreme heat. How do we handle that? What are our best measures? What are some of the myths, by the way? I want to go through some of those as well because I think there’s things that at times Dr. McConkie people may do that at the end of the day may not be helping them in the heat.
SPEAKER 12 :
Absolutely. So heat injury, when you think of heat exhaustion and even the more serious heat stroke, can sneak up on you. So people feel like, oh, I can catch up on my fluids later if I’m starting to feel exhausted or those temperatures start to rise, those internal body temperatures. I can just drink some fluids and everything will be fine. That is definitely a big myth. You need to be addressing that all day long and starting early.
SPEAKER 20 :
And for those of you listening, you know this very well. You’re a decorated Air Force colonel, combat physician as well, so you’re an expert in this. So you have seen things most likely that most others have not.
SPEAKER 12 :
I have seen a tremendous amount of the heat. We call them heat casualties in the military, but when you look at heat exhaustion and heat stroke, a lot of the 12-mile ruck marches in the summers in North Carolina, I’ve seen a lot of heat injuries over the years.
SPEAKER 20 :
Okay, a question I have with Which is, I think, again, where maybe some of these myths kind of come into play is, is this the same for all? In other words, does age, does weight, does overall physical condition have anything to do with this? Or is it pretty much a one-size-fits-all when it comes to staying hydrated and fighting the heat?
SPEAKER 12 :
Definitely not a one size fits all. The extremes of ages, very young, you know, below seven or eight years old. And then the elderly above the age of 60 or 70 have a much higher risk. And those that are acclimatized that live and work in those environments, you know, several weeks into these summer type of temperatures, your body does adjust. But for those that aren’t acclimatized, if you’re out on vacation or you’re just visiting, it is extremely dangerous.
SPEAKER 20 :
So, and you just told me something that, I mean, I guess if I were to think through it, it would make sense. So if you’re somebody that, you know, you work outside, you’re used to being in the heat, you know, this summer I’ve done a lot of things outside on the weekend. So I’m kind of, I shouldn’t say used to the heat, but, you know, I’m probably, even though I’m older, I’m 60 years of age, but I’m pretty acclimated to working outside. I, you know, I, I, think i know how to stay hydrated we’re going to talk about some of that today but you know trying to stay in as much shade as i can but you know i’m you know i sweat a lot i’m kind of used to it i know how to stay hydrated to your point since i’ve done that pretty much every weekend this summer i’m a little more acclimated to it than somebody that stayed indoors all summer long is that right yeah potentially absolutely okay so let’s get into that for just a moment since i just mentioned the whole staying hydrated what are some of the myths about hydration
SPEAKER 12 :
People, you know, just number one, staying away from caffeine and alcohol are incredibly important. You see people out on fun. They’re out on the lake. They’re out on the water, out on the beach. You’re up in the mountains, those very higher altitudes. They don’t drink enough fluids. They’re pounding the beers. Alcohol is horrific and really lends itself towards higher risk for heat casualties and injuries.
SPEAKER 20 :
Does, and this is what I’ve read, and you’re the expert here, doesn’t alcohol actually contribute to being more dehydrating than hydrating?
SPEAKER 12 :
It does. It does. It actually releases a chemical in the body that causes you to urinate more, and so it decreases the overall blood volume. In addition to, it dilates the blood vessels around the skin, so you actually sweat a lot more as well. So on two different fronts, it’s robbing your body of that moisture.
SPEAKER 20 :
I agree. I was not. I mean, I knew that it had an ill effect. I didn’t know exactly how that worked or why that was an ill effect. Thank you, by the way. I guarantee there’s people listening that didn’t know that either, because, again, I think the misconception is as long as I’m drinking something, Dr. McConkie, I’m OK. Alcohol is not your friend in the heat. OK, so I’m guessing that good old H2O is our best is our best our best defense, right?
SPEAKER 12 :
Yeah, water is incredibly important. When you’re drinking large volumes, if you’re out in the heat for any length of time, the electrolytes are really important as well, whether it’s Gatorade or Powerade, or a lot of times I’ll mix Pedialyte half and half with some Gatorade.
SPEAKER 20 :
Those electrolytes are really important. There’s even, as you know, there’s electrolyte powders. A lot of you listening, there’s all sorts of ways to do that. Pick your poison, I guess you could say. Pick your flavor and do that. Now, when it comes to, you know, we’re talking about some folks that are older, but when it comes to young, and this is one for me where I just sometimes, I’m not trying to be judgmental, but I’ll look at parents at times, and I watch the kids. They’re out running around doing things, and I think to myself, you know, I can tell from watching your kid and looking at even his appearance that he needs some fluids, and you didn’t bring any. I mean… Is it more important? And I guess what’s the rule of thumb for those younger kids when it comes to staying hydrated? Because they’re sweating and doing a lot more activity than you and I are.
SPEAKER 12 :
So continuously drinking every single hour. If you’re going to be out for any more than 30 minutes, have eight ounces of water. You should be going through, for an adult, as much as 64 ounces of water or more per day. And if you’re out in those temperatures, it can be even more than that. Just make sure you’re drinking those electrolytes along with that.
SPEAKER 20 :
Okay, I’ve got a caller with a question, but I have one more along those lines as well. And that is, again, one of the rules of thumb, I guess people would say is, okay, if you’re urinating and you’re not urinating very often, but if you are urinating and it’s not very clear, that means you’re developing some dehydration. Is there any truth to that? And how often should we be going to the bathroom when we’re outside and it’s hot?
SPEAKER 12 :
Well, I mean, there’s no rule on how much you should be going to the bathroom. Now, you should be urinating at least a few times a day. If you haven’t been urinating all day long and you have really dark urine, that is very, very dangerous. Okay. So the lighter the color of the urine, generally the better hydrated you are. Now, you can drink a bunch of beers and have some very clear urine. Good point. Good point. But you’re not replacing the volume. So just the color of the urine itself is not as important as the amount that you’re replacing. But generally, the darker the urine gets throughout the day, the more dehydrated you are.
SPEAKER 20 :
Good to know. All right. Ken and Bertha, you’re on with Dr. McConkie. Go ahead.
SPEAKER 14 :
Yeah, thank you for taking my call. I’m really thinking about, you know, because I was born with a salt shaker in my hand, I really have controlled sodium in my life. I just feel like I have to. So I’ve always heard that when you’re outside, if you’re perspiring, you should lick your sweat and see if it tastes like salt because sometimes I’m low on sodium. Can you discuss that?
SPEAKER 12 :
Well, that’s a fantastic question, very fascinating question. Now, the amount of sweat that you’re putting out, generally most people are going to lose a similar amount of salts with that. Now, your ability to kind of recognize that or, quote, taste that salt coming off your skin, I would not use that as a marker for replacing electrolytes. Some people just might not have that same sense of taste that you do, but generally people are sweating a tremendous amount of salts out with that sweat. Got it.
SPEAKER 20 :
Makes sense.
SPEAKER 14 :
So what’s the best source? You know, you’ve talked about various fluids, but you just say electrolytes in general. I’m sure, you know, you would say this one’s better than this one or this is the ideal.
SPEAKER 12 :
You know, for me, I don’t endorse any specific products. There’s a lot of the powdered solutions that I think people use a lot more. If it tastes good to you, if you are comfortable drinking a lot of that, then stick with it. But there’s lots of different powders that you can add to your fluids and to your water that generally most people really enjoy those. There’s several different products out there.
SPEAKER 14 :
Okay, so when I drink it, Is it what I drank yesterday that’s affecting today, or does today affect today?
SPEAKER 12 :
Yeah, so that’s a great question there. Your overall body hydration, what’s in your blood volume, what you’re sweating out for that day, isn’t necessarily reflective of the cells inside your body. So that hydration, it’s important to meet that every single day. What you drank one day ago or two days ago is just as important as what you’re drinking today. So if you’re in the heat for an extreme length of time, a few days or a week, the couple of days before are making up just as much difference as what you’re drinking today.
SPEAKER 14 :
So let’s talk about like what John said. John said he works in the yard on the weekends, and that’s a lot of what I do. So when does John need to start drinking this?
SPEAKER 20 :
I’ll give you my answer really quick, Dr. McConkie. Daily. Daily.
SPEAKER 12 :
Absolutely. If you’re going to be that weekend warrior, if you’re out there all day Saturday and Sunday, you should really be thinking about Thursday and Friday, making sure you’re drinking plenty of fluids. Thursday night is not the time to go on a bender. It’s not a time to hit the bar and drink a bunch of beers. If you know you’re going to be out in those temperatures and it’s going to be reaching 90 degrees or 100 degrees with that heat index, it’s Thursday and Friday before that you need to be preparing as well.
SPEAKER 21 :
Makes sense.
SPEAKER 14 :
So this is electrolytes and all. So not just water. I need electrolytes.
SPEAKER 20 :
Ken, really quick, and just to give you my example, and I use some of the powders that Dr. McConkie is talking about, and I’ve got one that’s great. I like the taste. It works well. It keeps me from having any kind of leg cramps, anything along those lines at all, because you can just tell that it works. And to his point, if I know I’m going to be heavy on the weekend, I’ll start taking that Thursday and Friday. I didn’t know that, but that’s what I’ve been doing in the past. So that’s what I do, and it works.
SPEAKER 14 :
So you’re putting this on your website?
SPEAKER 20 :
I can. Yeah, well, actually, everything that we do today and all of our notes and everything, yes, that will definitely be up on the website later tonight, Ken, absolutely.
SPEAKER 14 :
Thank you.
SPEAKER 20 :
Thank you, Ken. No, appreciate it very much. Great, great call. I had another question that came in on our text line to Dr. McConkie, and that is, can you ask the doctor his thoughts on coconut water, such as an electrolyte deficiency? Is there any validity to coconut water?
SPEAKER 12 :
Coconut water is a wonderful replacement. I do drink some of that myself. You know, it has sodium. It has some potassium in there as well. So just, you know, in extreme quantities of that, I don’t know how much you could drink of that over an entire day before you’re probably getting tired of coconut water. But coconut water is a great source of hydration in some of those electrolytes.
SPEAKER 20 :
Perfect. We have another call coming in. Mark, you got a question for Dr. McConkie. Go ahead, sir.
SPEAKER 08 :
Yeah, good afternoon. So you guys are talking about hydration. And I was always told that, you know, having electrolytes is super important because of the, you know, the pH and the salt and electrolytes and other things that the water needs to do or have in order to do. But I was told years ago that Gatorade or any kind of like Powerade or anything like that that has electrolytes with sugar in kind of counteracts the whole point of having the Gatorade in the first place.
SPEAKER 20 :
Great question.
SPEAKER 08 :
Is that true?
SPEAKER 12 :
Yeah, there is some validity to that, which is why I myself will mix that either half and half with water or Pedialyte. That much sugar, all of that sugar, when you drink that, it actually pulls more water out of your cells as well, and it will trigger a lot of urination just to rid your body of that sugar. So a lot of those sugary drinks, they can be very helpful in the short term, but on a long-term basis, like all day long, I wouldn’t be drinking nothing but Gatorade. You’re absolutely correct.
SPEAKER 08 :
Yeah, we were told the military to not drink Gatorade. They told us if, like, we’re having a long hike or a physical exam the next day, which requires, like, a three-mile run, they would say, you know, hydrate two days in advance. You know, start way early. Not the morning of, but way early so, like you said, the cells – are all getting, you know, hydrated. So the day of, you need to take a couple of swigs in the morning, but you’re not downing it because then you’re going to get sick.
SPEAKER 21 :
Yeah, you won’t see any Gatorade on ruck marches. I can assure you that. Yeah, great point, Mark.
SPEAKER 08 :
Yeah. So as far as, like, real quick, with, you know, Gatorade type of, like, powder mixes, how do you find something that’s with, you know, in a powder form that, That doesn’t have sugar. Do you just have to look at every single package, or is there like a brand?
SPEAKER 12 :
Yeah, yeah, just look at those products. They tell you how many grams of sugar are in there, and just reading through there, just trying to find one that isn’t just loaded with sugar. There’s lots of different commercial preparations. Yeah, I don’t officially endorse any one product, but, yeah, if you go just look at the back of those, they’ll tell you exactly how much sugar is in them.
SPEAKER 20 :
And some of them we’ll use. I use a particular product called Ultima. That’s the stuff I’ve been taking, Mark. And I don’t know, back in the day, I did a little bit of research on it. I can’t remember now exactly why I chose that over something else. It could be some of the things that we’re talking about right now. And some of it for me is, and I think this is true, and I was going to ask Dr. McConkie this, if it tastes awful, you’re not going to drink it. So at the end of the day, you still need to make sure you enjoy it. Otherwise, you’re not going to drink it.
SPEAKER 08 :
Right. That’s a great point. so how much is too much sugar then i guess you say like you know not gobs of it but what is what is gobs i mean how do we know as consumers when we’re when we’re looking good point good question by the way what yeah you know i guess so what what is that number that’s too much versus yeah yeah i don’t keep it memorized off the top of my head but if you look at the back of that gatorade bottle not the gatorade zero or like the like the low calorie or low sugar just look at a bottle it tells you how much sugar is in there
SPEAKER 12 :
Definitely way less than that. So, you know, if you look at that standard amount of sugar that’s in a Gatorade bottle, that’s too much. You want like half or less of that.
SPEAKER 20 :
Really quick, Mark, I know now why I chose this particular product is because it doesn’t have sugar in it. It has stevia, which is a sweetener, but it comes from, you know, it’s a natural, comes from the leaf. It’s a leaf extract, and I think that’s why I chose that, and it actually tastes pretty good. And it’s U-L-T-I-M-A, Ultima, and that’s exactly the stuff I was talking about using even prior to this past weekend for the very things that Dr. McConkie’s talking about.
SPEAKER 08 :
That’s interesting, because I always thought, and maybe there’s a misconception, that stevia was the sugar that gave rats cancer or something.
SPEAKER 20 :
No, you’re thinking of saccharin.
SPEAKER 08 :
Saccharin, okay.
SPEAKER 20 :
Which is sweet and low. Yeah, yeah, big difference. Big difference. Yeah, huge difference between those two.
SPEAKER 08 :
Oh, sorry. I guess I just ignorantly thought they were kind of the same thing.
SPEAKER 20 :
I guess at some point, side note, maybe at some point I should do a little segment on all of the different, you know, quote-unquote artificial sweeteners. Now, stevia is not artificial because it comes from a natural plant. It’s just a much more sweet plant than what sugar would be, and so that’s why it’s got the same sweetening ability, but you use a lot less of it.
SPEAKER 08 :
Got it. Okay. I did not know that. Yep. Awesome. Well, thank you so much.
SPEAKER 20 :
Mark, thanks very much. No, I appreciate that. As you can tell, Dr. McConkie, we hit a hot button here with all the listeners. This is a great topic. I appreciate you being here. Got a few more minutes left. What do you want to close out with and let folks know?
SPEAKER 12 :
Just the dangers when you have heat stroke kills. So when you’re feeling tired, you’re feeling fatigued, when you reach the point where you’re either getting confused or you feel like some pretty severe muscle cramps, those are signs of impending danger of heat stroke. So get out of the heat, get nice cold drinks, and seek medical attention immediately because heat stroke kills people. I see a lot of it.
SPEAKER 20 :
Okay, good to know. Before we close, one thing that’s in my notes, which I always want to make sure I highlight that as well, you’re the founder of the Weight Behind the Spear Foundation. That’s a North Carolina-based nonprofit that provides disaster relief and recovery support to local communities and delivers critical aid to those that are impacted by hurricanes, flooding, and other crises that come up. Can you talk about that for a moment, let folks know how to help with that if needed?
SPEAKER 12 :
Yes, thank you very much. Specifically, we’ve been working more with the floods, and we’ve seen a lot of flooding in North Carolina and, of course, in Texas as well. So if you go to weightbehindthespear.com, that’s W-E-I-G-H-T, weightbehindthespear.com forward slash foundation, you can learn how you can contribute in your community, get engaged. What you do every single day really matters.
SPEAKER 20 :
I am putting that in my notes right now, weightbehindthespear.com. And what was the page itself? Yeah, forward slash foundation. Foundation. Okay, I’m putting that in my notes for all of you listening. Ken, for you and others, I’ll put this all in my notes so Producer Ann can get this up on the website a little bit later. tonight. This has been very informative, Dr. McConkie. As you can tell, great listeners we have here in the Denver, we actually cover several states, so Denver, Wyoming, Nebraska, Kansas, and I appreciate you so much. We have listeners, by the way, listen online all over as well. So thank you so much. If they want to find you outside of the foundation, how do they find you directly?
SPEAKER 12 :
Yeah, they can find me on social media. It’s JoshMcConkieMD on Instagram, and on Twitter is McConkie007.
SPEAKER 20 :
McConkie007. Again, I appreciate it. This has been very informative. Hang on, I’ve got one more text message that just rolled in. Let me make sure I don’t have any other questions. Yep, somebody’s asking if I can text them that electrolyte I use, which I will do in a moment. So, again, Dr. McConkie, thank you so much. It’s been a joy having you, and I appreciate it greatly. I know our listeners do as well, as you can tell.
SPEAKER 12 :
Absolutely. Thank you and stay cool out there.
SPEAKER 20 :
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SPEAKER 19 :
Stay up to date with Rush to Reason after the show on Twitter at Rush to Reason.
SPEAKER 20 :
All right, in closing, because it was asked, I did a little bit of research during that last break on stevia. And I only use stevia in the raw because there are, just like sugar, there can be stevia that is processed a little bit differently. And so I only use stevia in the raw. And you can buy that either in bulk or you can buy it in little packets like you see other sugar substitutes. But it is a brushy shrub native to northeast Paraguay. Brazil, and Argentina. So it’s not grown here in the U.S. It is a known natural sweetener, and it is 200 to 300 times sweeter than sucrose sugar, meaning you don’t need very much of it to sweeten something. So there’s folks even that can, there’s stevia recipes, for example, where you can replace regular sugar in cookies and things like that. Now, here’s the catch. Not everybody likes it. I have had it for so long now and have used it as a substitute for so long that it doesn’t bother me at all. I’m used to it. I don’t mind the taste at all. I personally don’t see any difference in the taste whatsoever. But my wife, on the other hand… She’s not a fan. So it is not her favorite by any means. So what I will tell you is for some of you, you may like it. Others may not. It’s one of those things where, you know, before you go out and buy a gob of it, try a little bit of it and see if you actually like it or not. But in my opinion, this is me. I’m not a doctor, but I did a bunch of research on some of these things. Again, losing, you know, well over 100 pounds back in 2010. I did a lot of research on some of this stuff yesterday. And that’s where, for me, the Stevia kind of came about, and I realized that it is much better than sugar, and it’s not a chemical like saccharin and some of the other brands of sugar substitutes are that are out there. There are still some ongoing studies on stevia where some people will tell you that it’s harmful for gut health and this, that, and the other, although none of those have been proven to be harmful. And for me personally, I just had all of my blood work done with Dr. Scott. You guys have heard me talk about that. And I had no issues with anything at all. regards to some of the things that they some would claim that stevia does so again everything in moderation you know you wouldn’t want to use stevia and put the same amount in it that you would normal sugar and you know you just wouldn’t want to do things so again use common sense but yeah for me personally stevia works very well and I do my best to find products that are made with it because I know in my case it’s gonna work for me but again you need to do your own research when it comes to some of the quote-unquote sugar I’ll try to do a show on that in the future, maybe find an expert that knows more about this than I and get them on and talk about that. But that’s it for this Health and Wellness Wednesday. And we’ll be back. Two more hours coming up. Rush to Reason, Denver’s Afternoon Rush, KLZ 560.
SPEAKER 09 :
Bye. Bye.
