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Hydration, Why it's so Important: Article 

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Hydration, Why it's so Important: Article 

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Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.

Path to improved wellness

You should drink water every day. Most people have been told they should drink 6 to 8, 8-ounce glasses of water each day. That is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. If you are concerned that you are not drinking enough water, check your urine. If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.

Water is best for staying hydrated. Other drinks and foods can help you stay hydrated. However, some may add extra calories from sugar to your diet. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4, 8-ounce cups of coffee. However, it's best to limit caffeinated drinks. Caffeine may cause some people to urinate more frequently, or feel anxious or jittery.

Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce), and in soup broths.

Sports drinks can be helpful if you are planning on exercising at higher than normal levels for more than an hour. It contains carbohydrates and electrolytes that can increase your energy. It helps your body absorb water. However, some sports drinks are high in calories from added sugar. They also may contain high levels of sodium (salt). Check the serving size on the label. One bottle usually contains more than one serving. Some sports drinks contain caffeine, too. Remember that a safe amount of caffeine to consume each day is between 200 and 300 mg (milligrams).

Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine. Also, they contain ingredients that overstimulate you (guarana, ginseng, or taurine). These are things your body doesn't need. Most of these drinks are also high in added sugar. According to doctors, children and teens should not have energy drinks.

If staying hydrated is difficult for you, here are some tips that can help:

Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.

If you don't like the taste of plain water, try adding a slice of lemon or lime to your drink.

Drink water before, during, and after a workout.

When you're feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.

If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.

Drink water when you go to a restaurant. It will keep you hydrated, and it's free.

Things to consider

Recognizing signs of dehydration is important. They include:

Little or no urine.

Urine that is darker than usual.

Dry mouth.

Sleepiness or fatigue.

Extreme thirst.

Headache.

Confusion.

Dizziness or lightheadedness.

No tears when crying.

Don't wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.

Some people are at higher risk of dehydration, including people who exercise at a high intensity (or in hot weather) for too long, have certain medical conditions (kidney stones, bladder infection), are sick (fever, vomiting, diarrhea), are pregnant or breastfeeding, are trying to lose weight, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration. It doesn't send signals for thirst.

Water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. If you don't replace the water you lose, you can become dehydrated.

Questions to ask your doctor

I don't like water. What's the next best thing to keep me hydrated?

What if I can't consume as many fluids as doctors recommend?

What does it mean if I drink a lot of fluids but don't urinate often?

How does drinking alcohol affect hydration?

Resources
Centers for Disease Control and Prevention, Water & Nutrition U.S. National Library of Medicine, Dehydration

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Hydration: Why It's So Important - familydoctor.org

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Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health. You should drink water every day.

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Keeping your body hydrated is essential to staying alive. Without the proper amount of water your body would shut down. More then 2/3 of our bodies are made of water and anything as much as 2% loss of water in our system can cause signs of dehydration. Signs of mild dehydration include fuzzy short term memory, trouble doing basic math, difficult focusing on small print and nausea. Water helps our body digest food, create saliva so we can eat, lubricate our eyes so we can see, it regulates our body temperature, remove toxins from the body and transport valuable nutrients. Also drinking clean fresh water is just as important as drinking enough water.

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Importance of water and human health | APEC Water

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Since water makes up more than two thirds of our body weight, it's important to stay hydrated with contaminant-free water to maintain health and to prevent disease.

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Water (87%)

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Water (95%)

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Water (92%)

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Water (96%)

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Water (92%)

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The Best Foods for Every Vitamin and Mineral: Article

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The Best Foods for Every Vitamin and Mineral: Article

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There are many vitamins and minerals including

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The Best Foods for Every Vitamin and Mineral

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Want to get your nutrients the natural way, instead of in a daily supplement? Our guide breaks down the best food sources for 20 of the most important

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Our bodies are repairing itself constantly every day and to help it do this it needs vitamin and minerals. Vitamins and minerals are considered essential because the perform hundreds of roles in your body. There is both water and fat soluble vitamins. There is also both macro and trace minerals. All of these categorized vitamins and minerals are needed in your body to do things like prevent sicknesses, keep your bones strong, help you digest food, maintain the water in your body and many other things mandatory to stay healthy.

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Vitamins & Minerals: Are You Getting What You Need?

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It's important to get enough vitamin and minerals in your diet, but you can have too much of a good thing. Learn the facts.

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Vitamin (vitamin b)

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Mineral (iodine)

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Vitamin (vitamin k)

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Mineral (zinc)

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Vitamin (vitamin e)

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Mineral (calcium)

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Vitamin (vitamin a)

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Mineral (iron)

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Vitamin (vitamin c)

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Mineral (potassium)

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Whey protein and fish oil favorably impact muscle - Nutrition Express Articles

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Research shows fish oil supplementation improves the fatty acid profile of skeletal muscle

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Protein is a good thing to make sure is in your diet. Eating protein fills you up and that helps you not crave ad foods as much and can help you lose weight. There are two types of protein complete and incomplete. Any complete protein (contain all 9 amino acids) comes from animals but plant based foods also have proteins as well you just have to consume multiple food to get all 9 amino acids which is what your body needs. It's better to eat lean meats and fish is an excellent source of a low calorie protein.

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Protein (complete)

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Protein (incomplete)

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Protein (complete)

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Protein (incomplete)

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Protein (complete)

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

In this article, we will explain the different types of fats, which are considered good and bad, and what foods they can be found in.

What are fats?

Fats are called a range of different terms:

Oils - any fat that exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.

Animal fats - butter, lard, cream, fat in (and on) meats.

Vegetable fats - olive oil, peanut oil, flax seed oil, corn oil, for instance.

Fats or fatty acids - this refers to all types of fat. However, fats are commonly referred to as those that are solid at room temperature.

Lipids - all types of fats, regardless of whether they are liquid or solid.

Lipids are an important part of the diet of all humans and many types of animals. Fat is stored in the body for many reasons.

Types

There are several different types of fats and we'll take a look at these below:

Saturated fats

Saturated fats are solid at room temperature and are sometimes called solid fat. They are totally saturated, meaning that each molecule of fat is covered in hydrogen atoms. Saturated fats increase health risks if a person consumes too much over a long period of time.

A large intake of saturated fats may eventually raise cholesterol levels, which increases the risk of cardiovascular disease and stroke.
Where is saturated fat found?

Saturated fats can be found in meat, including bacon.

The highest levels of saturated fats can be found in meat (mammals), meat products, the skin of poultry, dairy products, many processed foods, such as cakes, biscuits, pastries, and chips, as well as coconut oil, palm oil, and cocoa butter.

A healthy diet includes less than 10 percent of its calories from saturated fats. That said, research shows it is never recommended to replace saturated fat intake with refined carbohydrates or sugar, as this worsens health.

Examples of healthy replacement foods would be nuts, seeds, avocado, beans, and vegetables.

Unsaturated fats

Unsaturated fats, which include monounsaturated and polyunsaturated fats, are liquid at room temperature. They are mostly derived from plant oils and are classed as "good" fats:

Monounsaturated fats

Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has only the space for one hydrogen atom.

Monounsaturated fats may lower LDL (low-density lipoprotein - bad) cholesterol, and keep HDL (high-density lipoprotein - good) cholesterol at higher levels. But, unless saturated fat intake is reduced, cholesterol levels may remain unchanged.

Many health professionals, however, say that these fats might still reduce a person's risk of developing heart disease. For instance, the Mediterranean diet, a well-researched and chronic disease-risk lowering diet, is full of monounsaturated fats.

Where are monounsaturated fats found?

Monunsaturated fats are found in olives and olive oil.

Olives, olive oil, nuts, peanut butter, and avocados.

Polyunsaturated fats

In polyunsaturated fats, there are a number of spaces around each polyunsaturated fat molecule - they are not saturated with hydrogen atoms.

Nutritionists say that polyunsaturated fats are good for our health, especially those from fish, known as omega-3 polyunsaturated fatty acids.

Omega-3 fatty acids protect against heart disease by lowering blood cholesterol levels and possibly inflammation. Healthcare professionals say omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases.

The other type of polyunsaturated fats are omega-6 fatty acids. These are mostly found in vegetable oils and processed foods. An excessive intake of omega-6's, which is common in the standard American diet, may lead to increased inflammation.

Where are polyunsaturated fats found?

Polyunsaturated fats are found in oily fish including sardines, pictured here.

Oily fish (sardines, mackerel, trout, salmon, and herring), safflower, grapeseed, safflower, soybean, and sunflower oil. Nuts, seeds, and pastured eggs can also contain omega-3 fatty acids.

Trans fats

Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.

Trans fats are not essential for human life and they most certainly do not promote good health. Consuming trans fats increases LDL cholesterol level and lowers levels of HDL cholesterol; this, in turn, raises the risk of developing coronary heart disease and stroke about 3 times higher than other fats.

In fact, the Harvard School of Public Health estimates that trans fat intake is associated with 50,000 fatal heart attacks each year. They are also associated with an increased risk of developing type 2 diabetes.

Experts say that trans fats from partially hydrogenated oils are worse for your health than naturally occurring oils.

Trans fats have become popular because food companies find them easy to use and cheap to produce. They also last a long time and can give food a nice taste. As trans fats can be used many times in commercial fryers, they are commonly used in fast food outlets and restaurants. Several cities and states, including New York City, Philadelphia, and California, have banned or are in the process of banning trans fats.

Where are trans fats commonly found?

French fries (and other fried foods) are common sources of trans fats.

Fried foods, such as French fries, doughnuts, pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarines, shortenings, packaged foods, fast foods, and many other baked foods.

If the nutritional labeling includes partially hydrogenated oils, it means that food has trans fats.

The American Heart Association says that consumption of trans fats should not exceed 5-6 percent of total calorie intake, though any amount, even if small, increases risk.

The take home message is that not all fats are equal. Staying informed and reading the labels can help individuals make good dietary choices, and replace unhealthy fats with healthy fats and fibrous plants.

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs. Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

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Not all fats are bad for you. The four main types of fats are polyunsaturated, monounsaturated, trans and saturated fat. The good types of fat and that are important to your health are poly and mono unsaturated fats. The ones that are bad and the culprits behind the health issues associated with fats are trans and saturated fats. Omega 3s are good fats for you and help prevent many medical issues. Bad fats like trans fat are hiding in many of your "healthy" foods so make sure to check the label.

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Choosing Healthy Fats: The Good, the Bad, and the Power of Omega-3s

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Everything you need to know about dietary fat, including how to include more healthy fats in your diet.

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Fat (unsaturated)

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Fat (saturated)

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Fat (unsaturated)

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Fat (may contain transfat)

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Fat (unsaturated)

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How carbs can trigger food cravings:  Article

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How carbs can trigger food cravings:  Article

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Are all calories created equal? A new study suggests that in at least one important way, they may not be.

Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows. The findings, published in The American Journal of Clinical Nutrition, suggest that these so-called high-glycemic foods influence the brain in a way that might drive some people to overeat.

For those who are particularly susceptible to these effects, avoiding refined carbohydrates might reduce urges and potentially help control weight, said Dr. David Ludwig, the lead author of the study and the director of the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital.

"This research suggests that based on their effects on brain metabolism, all calories are not alike," he said. "Not everybody who eats processed carbohydrates develops uncontrollable food cravings. But for the person who has been struggling with weight in our modern food environment and unable to control their cravings, limiting refined carbohydrate may be a logical first step."

Regardless of the diet they choose, most people who lose a great deal of weight have a difficult time keeping it off for good. For many people, despite their best efforts, the weight returns within six months to a year. But a few studies of weight loss maintenance, including a large one in The New England Journal of Medicine in 2010, have reported some success with diets that limit high-glycemic foods like bagels, white rice, juice and soda.

In addition to raising blood sugar, foods that are sugary and highly caloric elicit pronounced responses in distinct areas of the brain involved in reward. Earlier imaging studies have shown, for example, that the main reward and pleasure center, the nucleus accumbens, lights up more intensely for a slice of chocolate cake than for blander foods like vegetables, and the activation tends to be greater in the brains of obese people than it is in those who are lean.

But do rich desserts have a select ability to change our longer-term eating habits?

To get a better idea, Dr. Ludwig and his colleagues recruited a dozen obese men and then fed them milkshakes on two different occasions separated by several weeks. In each case, the milkshakes were nearly identical: flavored with milk and vanilla, and containing the same amount of calories, carbohydrates, protein and fat.

But on one occasion, the shakes were made with high-glycemic corn syrup; on the other, a source of low-glycemic carbohydrates was used. "These test meals were identical in appearance and tastiness, and we verified that our subjects had no preference for one or the other," Dr. Ludwig said.

As expected, blood sugar levels rose more quickly in response to the high-glycemic milkshake. But the researchers were especially interested in what happened several hours later, about the time most people are ready for their next meal.

What they found was that four hours after drinking the high-glycemic shake, blood sugar levels had plummeted into the hypoglycemic range, the subjects reported more hunger, and brain scans showed greater activation in parts of the brain that regulate cravings, reward and addictive behaviors. Although the subject pool was small, every subject showed the same response, and the differences in blood flow to these regions of the brain between the two conditions "was quite substantial," Dr. Ludwig said.

"Based on the strength and consistency of the response," he added, "the likelihood that this was due to chance was less than one in a thousand."

Previous research suggests that when blood sugar levels plummet, people have a tendency to seek out foods that can restore it quickly, and this may set up a cycle of overeating driven by high-glycemic foods, Dr. Ludwig said. "It makes sense that the brain would direct us to foods that would rescue blood sugar," he said. "That's a normal protective mechanism."

Christopher Gardner, a nutrition scientist at Stanford University who was not involved in the new study, said that after decades of research but little success in fighting obesity, "it has been disappointing that the message being communicated to the American public has been boiled down to 'eat less and exercise more.'"

"An underlying assumption of the 'eat less' portion of that message has been 'a calorie is a calorie,'" he said. But the new research "sheds light on the strong plausibility that it isn't just the amount of food we are eating, but also the type."

Dr. Gardner said it was clear that the conventional approach of the past few decades was not working. A more helpful message than "eat less," he said, may be "eat less refined carbohydrates and more whole foods."

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Are all calories created equal? A new study suggests that in at least one important way, they may not be. Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows.

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Summary: In a diet it's more important what type of carbs than the amount. Eating whole grain carbs is better than eating refined carbs. You can include healthier and more carbohydrates in you diet by having whole grain breads on your sandwich or as a snack, choosing whole fruits instead of juice or making sure one of the first ingredients in your cereal and other carbs whole grains, etc and low in sugar.

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Carbohydrates: quality matters

What's most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet - high or low - is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. ( 1)

Many people are confused about carbohydrates, but keep in mind that it's more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

What are carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods-bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

The healthiest sources of carbohydrates-unprocessed or minimally processed whole grains, vegetables, fruits and beans-promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates - with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.
Try these tips for adding healthy carbohydrates to your diet:
1. Start the day with whole grains.
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.

2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain -and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.

3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes - which have been found to promote weight gain - choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.

References
1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364:2392-404.
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Carbohydrates: quality matters What's most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet - high or l...

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