Drink More Water For Better Health

by NeeBooFit | Jul 27, 2016 | Nutrition

Cheers! To Water!

There’s nothing new about the fact that drinking more water helps you lose weight and improve health. In a study, led by Brenda Davy, PhD, RD, associate professor in the department of human nutrition, foods and exercise at Virginia Tech, researchers found that “middle-aged and older people who drank 2 cups of water right before a meal ate 75–90 fewer calories during that meal. In this recent study, they found that over the course of 12 weeks, dieters who drank water before meals three times per day lost about 5 pounds more than dieters who did not increase their water intake” (Webster 2010).  If you fill your stomach before a meal, you will eat less. And if you’re drinking water, you’re probably not drinking sugary/high calorie beverages.  All of this helps us along the path to weight loss.

Dehydration Can Lead to Health Problems

In spite of the fact that we know drinking water is good for us, most of us have trouble taking enough in. This can lead to kidney stones, difficulty with weight loss, headaches, poor nutrient absorption, constipation, and a slower metabolism since water is the medium for most chemical reactions in the body, especially those involving energy production. Because of its numerous and diverse functions in the body, water is often regarded as the most important nutrient.

Vitamins & Water

Taking vitamins and herbal supplements is a great opportunity to have a full glass of water and if you’re not taking any vitamins, you probably should be! Have your doctor do a blood test to determine what you may be low in. Surprisingly, many of us – male and female alike – are deficient in vitamin D. I found out that I was, so now I get outside as much as possible! If you are feeling stressed, you may need to take a B complex. If you’re having any pain issues associated with inflammation, turmeric is a great herbal supplement in a capsule form that can help relieve pain when taken regularly. Vitamins C and E are great for the skin, and fighting wrinkles from the inside is just as important as treating them on the outside. And of course, a multiple vitamin can be beneficial for most people since we may not eat enough fruits and vegetables (5-9 servings per day).

Flavors Make It More Enticing

If you’re still not excited about water, maybe you’re not drinking the right kind. Maybe you need to filter your water, or change the filter on the water dispenser in your refrigerator. If you want a little flavor in your water, squeeze in some fresh lemon, lime, orange, or cucumber wedges. Even making a batch of mint tea, or other herbal tea, hot or iced, can count as a water serving, just don’t over-sweeten! Use honey or agave nectar to sweeten it if you want a little sweetener.

Make Opportunities to Drink More Water

How many times have you been offered water and you declined? Or, when in a restaurant, did you forget to ask for water at a place that doesn’t automatically pour it and you just ordered another kind of drink? Whenever you are offered water, take it, and drink it! If you are in your car frequently, try to take it with you. However, don’t drink from a plastic bottle that sat in the heat.

All Fluids Count, But Water’s Best

Of course, water is the preferred beverage to replace the fluid you lose each day, followed by beverages that contain little to no calories. But all daily fluids you consume do add up. The Institute of Medicine recommends that men get about 14 cups of fluid daily, while women should aim for 10 cups per day. Pregnant women and those who are breastfeeding may need more. Here’s a basic rule: if the color of your urine is pale yellow, you’re probably getting enough fluids. If it is dark yellow, probably not.

Now, if you don’t already have a glass of water beside you, go get one! Cheers!

Sources

Webster, Sandy Todd.  IDEA Fitness Journal (Oct 19, 2010).

How To Read a Nutrition Label

by NeeBooFit | Sep 28, 2015 | Nutrition

Learning to read nutrition labels can be an extremely effective tool as you strive to reach your health goals. It’s not enough to know what you’re eating – you’ve got to pay attention to how that food will affect your body. Sure, you can read all the slogans on the packaging: “Fat Free!” “All Natural” “Contains No Trans Fats!” But, if you can learn how to quickly scan and understand a nutrition label, you’ll be better equipped to decide if that food really is healthy, or if it’s all marketing. Here’s what you should pay attention to:

Serving Size

There’s a reason it’s at the top: serving size may be the most important piece of information on the nutrition label. Each label indicates a portion of food that is considered one serving, like 1 cup, 5 cookies, or 1 bag. All the measurements on the rest of the label refer back to a serving, not the entire package. That’s where it can get tricky. One bag of candy might seem like a reasonable size, and when you glance at the calorie count, it may say 150 calories. But look again: how big is a serving? If the serving size is 1/3 of the package, then all of sudden, that reasonable bag of candy will set you back 450 calories – almost an entire meal! Always check the serving size first.

Calories

Technically, a calorie is a measurement of the amount of energy in a food.  More practically speaking, they’re a great way to get a handle on the overall amount of food you’re consuming.  A moderately active woman might aim for 2,000 calories per day, while a moderately active man might need closer to 2,500 calories per day.  If you’re tracking your calorie intake to help you with a weight loss goal, be sure to calculate your entire calorie intake based on the number of servings you consume.

Fat

Nutrition labels give an overall fat measurement, as well as breaking it down into the types of fat.  If there are any trans fats, put that product back on the shelf!  Try to look for foods that contain unsaturated fats, as these can improve your heart health.

Cholesterol

Cholesterol is a fat-like substance that is an essential building block of your body.  However, elevated cholesterol levels can raise your heart disease risk, so try to avoid consuming more than 300 mg per day.  However, in recent years, research has shown that dietary cholesterol may not largely contribute to an individual’s blood cholesterol level, so pay attention to developing research in this area.

Sodium

Sodium is the dietary term for salt.  While sodium is a crucial nutrient and you should never avoid it completely, it is virtually impossible to consume levels of sodium that are too low.  Instead, be sure not to consume too much sodium, which can raise your blood pressure and increase your risk of heart disease.  While the Recommended Daily Allowance for sodium is 2,300 mg, many nutritionists recommend consuming a far lower level, closer to 800 mg.

Carbohydrates

Carbohydrates have been much maligned in recent years, but they are essential to maintaining a fuel source in the body.  Look for high levels of fiber, which are slower to digest than simple carbohydrates.  Fiber-packed foods will keep you full longer and will keep your digestive system in good working order.  Try to avoid large servings of sugars, which are simple carbohydrates.  Sugars are burned by your body very quickly, causing a peak and crash in your energy levels.

Protein

Protein is a macronutrient that provides your body with a source of amino acids, the building blocks your body needs to repair cells and make new ones.  Protein is slow to digest and will keep you full longer than simple carbohydrates.  An average person needs about .45 grams of protein per pound of body weight – that’s about 74 grams of protein for a 165 pound person.

Vitamins and Nutrients

Each vitamin and nutrient listed will have a percentage that goes with it.  This isn’t the percentage of the food, but rather the percentage of your Daily Recommended Allowance that food fulfills.  For instance, in the example above, the label isn’t saying that this food is 10% Vitamin A.  Instead, it says that one serving of this food will give your body 10% of the total amount of Vitamin A you need each day.