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Showing posts with label Healthy Foods. Show all posts
Showing posts with label Healthy Foods. Show all posts

Why You Need To Drink Plenty Of Water

Posted In: , . By photo malang

By now, everyone has heard that you're supposed to drink 8-10 glasses of water a day. We've all heard it, but how many of us actually do it?

Very few.

Today, I'm going to cover why drinking enough water is so important for your health and why it's absolutely essential if you want to lose weight.

First, let's cover the basics. Your body is 60-70% water. Your blood is almost all water. Your muscles contain water. Heck, even your bones contain water. Water is essential to proper body function. Your body uses water to regulate its temperature, transport nutrients, build body tissue, digest food, breathe, lubricate joints, and a whole host of other tasks.


Basically, without water you die.

When you're dehydrated, exercise becomes more difficult.

Studies have show that even mild dehydration of just 3% of your body weight can decrease your strength by 10%. And if 10-12% of your body's weight in water is lost, death can occur. So before, during, and after exercise, be sure to drink water.

Water Is Essential For Weight Loss

I know that some people are afraid to drink too much water or they think they'll get bloated and start retaining water. Actually, the opposite is true. When your body is dehydrated, even a little bit, your body starts to retain water to survive. When your body starts retaining water, your kidneys stop eliminating waste through urine so your body starts building up waste. Once your kidneys stop doing what they're supposed to, the liver steps in and tries to help out. However, when the liver steps in to get rid of waste, it starts to neglect its other jobs, one of which is burning fat. So when you're dehydrated, you're not going to be burning fat. If you want to burn more fat, drink more water.

How Much Water Should You Drink?

The number you hear thrown out most often is that you should drink 8 8oz glasses of water a day (64oz). However, for many people, especially active people, your needs may be a gallon of water or more.

The National Research Council recommends 1-1.5 ml of water for ever calorie (kcal) you use each day. So, if you typically expend 2000 calories a day, then you should drink 66-100 ounces of water a day. If you expend 3000 calories a day, then you should drink 100-149 ounces of water each day.

It may seem like a lot of water, but keep in mind that once you feel thirsty, you're already in a state of mild dehydration. Your goal should be to never be thirsty.

Hungry Or Thirsty?

It's been said that the thirst mechanism is so weak in most people that it's often mistaken for hunger. So next time you think you're hungry, drink a glass of water first and wait 15 minutes. In many cases, you won't be hungry anymore, but if you're still hungry, then by all means eat. So just by drinking water you can stop yourself from overeating and this process alone may help you lose a few pounds.

Can I drink anything besides water?

Yes, but you should still make it your goal to drink mostly water. If you want to enjoy a sports drink after a workout, go ahead. If you want to have your morning cup of coffee, that's also okay.

However, soda doesn't count (you really shouldn't drink soda except on special occasions) and alcohol certainly doesn't count – alcohol actually dehydrates you and stops fat loss dead in its tracks.

Can I Drink Too Much Water?

It's hard to, but yes. I was actually tempted not to even include this section since I don't want to encourage people to avoid drinking water.

So yes, it is actually possible to drink too much water. It's called water intoxication (or hyperhydration and water poisoning) and it happens when you drink more water than the body can remove (i.e. you drink too much too fast). It can also happen if you're drinking a lot of water but not replacing electrolytes during heavy exercise (i.e. you’re running a marathon).

However, this is very rare, and almost everyone doesn't drink enough water, so don't be afraid to drink water. If you're really concerned after a workout that you don't have enough electrolytes, then have a sports drink (gatorade or powerade are acceptable) or eat a banana.

What kind of water should I drink?

I don't like the idea of there being chlorine and fluoride in my tap water, so I don't drink tap water if I can help it. I usually just buy spring water by the gallon at my local supermarket for about 60cents/gallon. However, if you prefer using a water filter or if you enjoy plain ole tap water, then go ahead. There are certain types of water that are slightly better for you than others, but for now, I would just concentrate on drinking the water rather than worrying about any of the other small details.
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Choosing Healthy Foods Easily

Posted In: . By photo malang

We all know how important it is to eat a healthy, balanced diet. But eating well takes more than simple knowledge; it takes dedication, commitment and hard work.

Choosing healthy foods seems like a simple enough concept, but after a hard day at work it's just so much easier to stop for drive-thru burgers or, worse yet, sit down with a comforting tub of cookie dough ice cream. You need to educate your mind before feeding your body. Understand what you'll get from good nutrition, and you'll find it much easier to make healthier choices.


Healthy Foods

Vegetables
The earth provides us with a huge assortment of delicious vegetables that should be the basis of every healthy diet. Choose a variety of vegetables, and eat no less than 2 1/2 cups per day. Select an assortment of dark, leafy vegetables including spinach and broccoli. Carrots and sweet potatoes are excellent choices as well. Dry beans including kidney, lima, pinto beans and chickpeas are loaded with nutrients. Pass up the French fries for a leafy spinach salad, skip the chips and grab a bag of baby carrots, and you will easily meet your daily recommended vegetable intake.

Grains
Nutritionists recommend that we consume six ounces of grains everyday. To give you an estimate of just how much six ounces can be, consider that an average slice of bread contains one ounce. A cup of cereal also contains an ounce of grain. Of course, choosing whole grain products will boost your intake. Rice, crackers and pasta are also good grain choices.

Fruits
Sweet, delicious fruits make choosing healthy foods so easy. Try to eat two cups of fruit each day. That's about the equivalent of an apple and a banana. Toss a handful of grapes into a salad, or slice a banana over a bowl of cereal. Fruit salad is a great way to get a variety of flavours in one sitting. Fruits can be canned, frozen or dried, but fresh is always the best choice. A glass of fruit juice can also count toward fulfilling your daily intake, although fruit juices should be consumed in moderation.

Dairy
Calcium is necessary for healthy teeth and bones, and is a vital requirement at any age. Children from two to eight years of age should have a calcium intake totaling about two cups of milk. Older children and adults need three cups. When choosing dairy products including milk, cheese and yogurt, go for the low-fat options. If you are lactose intolerant, there are lactose-free products on the market, as well as a variety of calcium-rich fortified foods and beverages.

Meat and beans
The food guide suggests that we eat five ounces of protein-packed meat or beans every day. This doesn't necessarily mean that sitting down to a ten-ounce strip loin or a half-pounder at the burger joint is a wise idea. Remember, you should be choosing healthy foods. Meat should be baked, grilled or broiled to prevent grease from spoiling your diet. It's easy to vary your protein intake with options like nuts, peas, beans and fish.

Fat
Certain fats are necessary for the body to function normally, but for the most part it's smart to limit fats wherever possible. Choosing healthy foods is only part of the equation. You also need to be smart in your preparation methods. Instead of loading your skillet with butter, margarine, lard or shortening, sauté your food in a little broth, or just use a non-stick pan. Seasonings and fruit juices can add flavour to your food without loading it up with fat. Foods that are high in fat will raise your weight and your cholesterol, so avoid them whenever you can.

Processed foods are packed with salt, fats and additives, so try to limit your shopping to the fresh meat and produces aisles. If you must choose some pre-packaged foods, make sure to read the nutrition facts and ingredient labels before you buy. This is an important step to limiting your intake of sodium as well as saturated and trans fats.

It really is amazing how choosing healthy foods can literally change your entire lifestyle. When you fuel your body with a nutrient-charged diet, you'll have more energy and a brighter overall outlook. Where you used to lie on the couch after consuming an eight-slice pizza, you'll find you have enough energy after your healthy dinner to enjoy an evening stroll around the neighbourhood. Choosing healthy foods can be hard work, but you'll receive a lifetime of good health for your efforts.
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