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Drink warm water
Too many of us are missing out on an important nutrient. It’s not a food. It’s not a vitamin or mineral. But without it, vitamins and minerals – in fact, all the elements of food and nutrition – can’t do their work.
This overlooked nutrient is readily available, often free, and easy to take. The powerful player here is water, and most of us aren’t drinking the eight 8-ounce glasses recommended daily for good health.
Not all liquids are created equal, and not all liquids are water. The average healthy adult should drink the equivalent of about two quarts of this most important liquid asset every day, or about 1 quart for every 1000 calories- worth of food.
Although water is in all beverages, and in all foods, too, it is most beneficial to your body’s thirst cells when consumed without embellishment. To put it simply: Nothing beats a swig of plain, old-fashioned, crystal-clear drinking water, whether it’s straight from the tap or bottled (see “A Bottle in Front of Me”).
It’s easy to draw water into your busy workday. Just follow these eight easy steps:
Seven a.m. Start your day with an 8-ounce glass of water. Your body’s cells need water to provide structure, and the fluid cushions your organs, acting as a shock absorber to help minimize day-to-day stress damage. Water is also necessary for optimum lubrication of the joints. As a reminder to start the day with water, place a glass by the sink the night before.
Ten a.m. Take a breather from your morning workload and drink 8 ounces of water. It will help flush your kidneys and rid your body of toxic substances. Water also helps your body maintain its volume of blood. When you’re dehydrated, blood volume drops and your energy level decreases.
In fact, a drop of as little as 1 percent of body-fluid volume can noticeably reduce your body’s capacity to perform its functions. A 4 percent loss decreases this capacity to nearly a third less than normal. Drinking that midmorning glass of water could help you feel just a little more energetic.
Noon. Drink 8 ounces of water with lunch. Water valances electrolytes (minerals such as sodium, chloride, and potassium), which help regulate body temperature and control blood pressure.
Two p.m. Time for another break. And another 8 ounces of water. The body needs the precious fluid to transport water-soluble vitamins and nutrients, such as protein, minerals, and the B and C vitamins.
Four p.m. Hitting the road to pick up the kids from soccer practice or to run some afternoon errands? Or are you busy wrapping things up at the office? Either way, drink 8 ounces of water in the late afternoon. Don’t wait until you feel thirsty – your body’s feeling of thirst is not a reliable indicator of dehydration.
Six p.m. When you’re settling in for the evening or getting ready for your supper, don’t forget the water. It’s time for another 8 ounces. Water is a significant source of vital ultratrace minerals, such as magnesium, cobalt, copper, and manganese.
Eight p.m. Drink another 8 ounces of water. Before you put the kids to bed, you might want to know this: Younger children have a poorly developed thirst mechanism. Make sure they’re getting sufficient fluids throughout the day, especially water with fluoride.
Ten p.m. End the day with a final 8-ounce glass of water. Water becomes more important as we age. The older you get, the less reliable your thirst mechanism is. After age 65, we start to lose our thirst “trigger” and are more susceptible to dehydration. Older persons should carefully monitor their daily fluid intake.
Five Basic Nutrition Strategies For Healthy eating:
Eat High-Fiber Low-Glycemic Foods:
Low-glycemic foods are carbohydrates that breakdown slowly, releasing sugar into the bloodstream gradually rather than all at once. These foods almost always contain fiber. The fiber is what is mostly responsible for slowing the absorption of the sugars. These foods can provide long-lasting energy. Most vegetables (especially dark green), most fruits, whole-grains and nuts are high-fiber, low-glycemic. For optimal health, get your grains intact from foods such as whole wheat (whole-grain) bread, brown rice, whole-grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur.
Eat More Protein:
Your body requires more energy (calories) to process protein than it does carbohydrates. Eating more protein can increase your metabolism, thereby increasing your bodys ability to burn fat. Protein is necessary for your body to build muscle, and building more muscle increases your ability to burn fat. Good options include eggs, low-fat or no-fat dairy products, lean meat, poultry, seafood and whey protein supplements. Nuts and legumes are also excellent sources of protein; plus you get the added benefit of fiber, vitamins, and minerals. Legumes include black beans, red beans, pinto beans, navy beans, garbanzos, and other beans that are usually sold dried.
Eat Frequent Small Meals Throughout The Day:
Eat 6 smaller meals per day, rather than 2-3 larger meals. This will ensure that you will supply your body with the necessary nutrients to build muscle and burn fat while increasing your metabolic rate. It will also supply a constant stream of energy to prevent fatiguing early and prevents the body from kicking into starvation mode. If this happens, your body will burn muscle for energy increasing your body fat stores as well as slowing down your metabolism.
Eat Balanced Meals:
I eat lots of chicken and fish plus an occasional serving of lean red meat. I love my salads and veggies. Beans, brown rice and whole-wheat pasta are my side dishes. I snack on fruits and nuts and even use them to top whole-grain cereals and yogurt. I drink fat free milk everyday which I use also in smoothies. My meals are simple and nutritious. I balance my meals by making sure I’m eating plenty of protein and fiber in each meal.
NEVER SKIP BREAKFAST:
This is the one meal you cannot afford to miss! Jump start your day with a high-fiber, high protein meal containing complex carbohydrates, avoiding simple (sugary) carbohydrates which trigger hunger and sleepiness a few hours later. Choose whole-grain cereals that are loaded with fiber and protein instead of sugar (i.e. Kashi Go Lean .. or Oatmeal). Top with fat-free milk or soy milk and sliced almonds. Sweeten with blueberries or strawberries for a boost in disease fighting antioxidants. Smoothies are great for breakfast too!
I hope this will help