The Fountain of Youth: Water 101

Many historic figures have searched for the elusive Fountain of Youth. If only Ponce de Leon and others had known that the true Fountain of Youth was all around them! Today we can find it in our kitchen faucets. That's right: simple, everyday drinking water.

The health benefits of water are huge and yet some studies show that as many as two thirds of all American don’t drink enough water. About 2/3 of our body is made up of water making water one of the most important nutrients we must get each day. However, with so many other (more interesting) beverage choices out there, many of us simply don’t drink enough water each day.

When we think of being dehydrated we think of crawling through the desert or feeling light headed, but many of us go through the day dehydrated and don’t realize it. Water supports our body’s most basic functions and when you’re dehydrated, your body can’t function properly. Some of the effects of mild dehydration are lack of energy, hunger, inability to focus, and headaches. If you become more dehydrated or are dehydrated on a regular basis, you put yourself as risk for more serious health problems.

Okay, so we know that water is really good for us, but what can we do to drink more water? There are many theories regarding how much water a person should drink each day and it’s important that you find the right amount that your body needs to function properly. Here are some tips for drinking more water each day.

• Buy a re-usable water bottle – This is one of the best methods to increase the amount of water you drink each day (and save a little money too!). You can usually find a good bottle for under $15. It will quickly pay for itself in the money you save not buying bottles of water or other drinks on the go. You will also yourself drinking more water just because it’s readily available. Also, this is the “green” way to go. You can find bottles in a variety of styles--pick one that suites you, and keep it on hand always!

• Limit your drink selection at home – This one is simple! If you don’t have a fridge filled with soda, juice, and beer, you will be more likely to drink water. Again, this not only helps you drink more water, but will save you money was well.

• Keep track of how much water you are drinking – For years I thought I drank enough water because I had no idea how much I was actually drinking. Many of the good re-usable bottles have the ounces that they hold market on the bottle itself. This is a great way to see exactly how much water you are drinking. (Need to know how much water you should be drinking? Try this great tool!)

Water is so important to your body's health, and to maintaining a healthy weight! Because people don't drink enough water, most of our water intake comes from the food we eat. Unfortunately because of this, we think that we are hungry when in fact our bodies need water. Next time, before you eat a huge meal, try drinking a glass of water and waiting 20 minutes. If you're still hungry, eat, but you'll be surprised how often "hunger" is quenched by a glass of water!

Salt, Sodium, and Your Health: Sodium 101

The main sources of sodium in
the average U.S. diet. (Mayo Clinic)

Salt is a favorite seasoning of most people, but too much can lead to high blood pressure and to weight gain.

Some sodium is important to your health-- in small doses it helps maintain the right balance of fluids in the body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles. For an average, healthy adult, the daily intake of sodium should be about 2,300 mg, or about one teaspoon of table salt.

Most Americans consume way more than that, which can lead to health problems. Here are some tips to keep your sodium intake low, both while you're losing weight and after, to maintain a healthy lifestyle.

Avoid:

• Canned vegetables- use fresh vegetable whenever possible. If you can't use fresh, use frozen. Canned vegetables are packed in a lot of sodium, so if you must use them, rinse them very well before cooking/eating. Some companies are coming out with no salt added canned vegetables; keep your eyes open!
• Cheese- Be careful with cheese. Cheeses like Mozzarella or Swiss usually are lower in sodium than others, but always check the labels!
• Canned Soup- Canned soups are very high in sodium, so avoid them. You can easily make your own soup using salt substitutes and salt-free seasonings and herbs. If you must buy canned soup, look for low sodium versions, just make sure you read the labels and don't overindulge.
• Breadcrumbs- use dry oats instead.
• Salted Meat- Avoid bacon, ham, lunch meats unless they are low-sodium.
• Condiments- salsa, soy sauce, ketchup-- keep an eye out for low sodium versions.
• Snack foods- chips, crackers, nuts, fries, pretzels, pickles, olives--snack sparingly, if at all.
• Salt- replace the table salt and salt in recipes with a salt substitute such as Nu-Salt. When seasoning, try Mrs. Dash or other salt free seasoning mixes and herbs.

Check out the MayoClinic for more information about the effect of sodium on health. See below for their helpful guide to reading labels to gage sodium levels.

Many food packages include sodium-related terms. Here's what they mean:

• Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
• Very low sodium. Each serving contains 35 mg of sodium or less.
• Low sodium. Each serving contains 140 mg of sodium or less.
• Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.  *If the regular product starts out high in sodium, reducing it by 25 percent may make little difference. 
• Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version.  *If the regular product starts out high in sodium, reducing it by 50 percent may make little difference. 
• Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium.

Remember, check the Nutrition Facts label closely for the serving size — and consider how many servings you actually eat.

Eating Out: Key Words

Going out to eat doesn't have to ruin your diet, and it doesn't take a lot of work! To make it easy for you, here are some key words to look for when you're ordering:

GOOD:

Baked, Boiled, Broiled, Grilled, Poached, Seared, Steamed, Skinless, Roasted, White Meat

BAD:

Alfredo, Au Gratin, Batter-dipped, Battered, Breaded, Butter, Cream, Cream Sauce, Fried, Gravy, Smothered.

In fact, beware of anything that comes with a sauce--if you must have it, order the sauce on the side and make sure to ask what's in it!

Also, remember to avoid protein with high fat content, such as beef, lamb, and pork. Stick to chicken, turkey, seafood, and non-fatty fish (see our program guide for an extensive list!). If you are going to eat fatty meat despite what I say, then at least choose leaner cuts of meat such as loin or flank.

Although it may seem surprising, be especially wary of the vegetables you order. Obviously you'll be avoiding potatoes, rice, risotto, couscous, polenta, etc, but also watch out for what restaurants add to healthier vegetables.

When you order, watch out for the salad dressings that restaurants provide--even the "lite" ones are probably not what you're looking for, and while a vinaigrette may seem better than other dressings since it isn't creamy,  it's packed with oil. My advice is to bring your own dressing (I love Walden Farms to-go packets) or to stick with vinegar.

Also, make sure you ask for your veggies to be steamed or grilled with no added butter or fat.

It is completely alright to specify what you want--don't be shy asking for something! For more on making special requests, see Special Request: Eating Out Without Breaking Your Diet.

Run for your Life!

While this title sounds a little dramatic, it is meant to highlight one of the biggest challenges we face today.  For many people, finding the time and motivation to incorporate some real physical activities into their day has become nearly impossible.  Recently, two studies were released that directly correlate physical inactivity with obesity.  While Trust for America's Health released a study showing Louisiana and Mississippi to have the highest obesity rates in the country, Bloomberg Businessweek released a study ranking Louisiana and Mississippi to have the highest rates of physical inactivity in the country.  We're not trying to pick on these two great states, but the correlation between the results of these studies can’t be ignored.


So what can we do to make sure we are getting enough physical activity in our lives?  Our day to day lives are hectic enough already, but here are some simple tips that will help you to fit some physical activity into your week.


Start Small – For many people, incorporating some physical activity into the lives seems daunting.  For people who simply don’t have the time to exercise, there are many ways to incorporate small amounts of physical activities into your day.  First, start your day with five minutes of stretching.  This will increase your circulation, flexibility, and even give you a little boost of energy to start your day.  Stretching routines vary from person to person, so I recommend talking to your doctor to see what they recommend for you.  Next, ban elevators and escalators from your life.  Take the stairs and walk as much as you can.  Finally, try to set aside 15 minutes of exercise time when you get home from work.  This could mean taking a short walk with your spouse or children to catch up on each other’s day, taking your pet out for a walk, or going for a short run.


Commit Yourself – Join a team or a gym.  We are more likely to stick with something if we are committed to it in some way and joining a team creates a social commitment that will act as motivation on those days when you just don’t feel like doing anything.  This is also a great way to meet new people and have fun while getting some exercise in.  Joining a gym with flexible hours will help you fit exercise into your schedule.  Also, knowing that you have paid for it will act as an additional motivator for you to work out and get the most for your money. 


Set Realistic Goals – Not everyone can spend 2 hours each morning running on the beach, but that doesn’t mean that you should give up on committing to some sort of exercise goal.  Decide what your schedule will allow and what your health goals are.  For many people, incorporating just small amounts of physical activity into their day along with a healthy diet will keep them feeling great.  Having realistic goals will make the overall process seem less daunting and easier to stick with.  Who knows, you may even find yourself enjoying it!


Consult with your Doctor – Finally, it is a good idea to talk with your doctor before making any changes to your routine.  Your doctor will be able to offer advice regarding any health concerns or conditions that you should take into consideration before increasing your level of physical activity.
I hope you guys find this helpful.  Feel free to share any ideas or suggestions you might have on this subject with us.