Category: Health

Water – The Forgotten Nutrient

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Water, the forgotten nutrient

 

Tips for Success

  • Drink at least 8 – 10 glasses of water daily.
  • Develop a timetable for your water intake, e.g. by noon, you should have had 4 cups/1 litre.
  • Flavour water with a slice of orange, lemon or lime.
  • Watch coffee, tea and alcohol – they induce water loss.
  • Remember, for every 2 cups/500 ml of caffeinated beverages you consume, you need to drink an extra 8 oz/250 ml of water.
  • Carry water with you when exercising to avoid dehydration.
  • Drinking water regulates body temperature; prevents constipation and aids digestion; helps your body absorb vital nutrients.  DON’T CHEAT YOUR BODY OF NUTRIENTS.
  • The overweight person needs more water than the thin one.  Larger people have larger metabolic loads.  Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water.  For every 25 pounds you are over a healthy body weight, you need an extra 8-oz/250 ml serving of water.
  • Remember, as the day progresses, your water should be the same colour going out as it is coming in.

 

 

 

 

 

Your body does a good job of keeping water levels balanced, especially if you regularly maintain an adequate intake of fluids.

 

The key to staying hydrated is not allowing yourself to get thirsty.  Thirst does not signal you to drink until after you’ve already lost 2 cups of fluids!

Your Body Needs Water

The overweight, sick, elderly and very young are at greater risk of illness from dehydration.  But no matter what your age or physical condition, when you lack fluids, your blood pressure drops, your heart has difficulty circulating blood through your body, your kidneys have trouble excreting waste, your skin will sag, you will be more apt to suffer from constipation, and your body has difficulty in maintaining proper muscle tone.

Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off.  Although most of us take it for granted, water may be the only true “magic potion” for permanent weight loss.

 

Water and Weight Loss

Water suppresses the appetite naturally and helps the body metabolize stored fat.  Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

Here’s why:  The kidneys can’t function properly without enough water.  When they don’t work to capacity, some of their load is dumped onto the liver.  One of the liver’s primary functions is to metabolize stored fat into usable energy for the body.  But, if the liver has to do some of the kidney’s work, it can’t operate at full throttle.  As a result, it metabolizes less fat, more fat remains stored in the body and weight loss stops.

Drinking enough water is the best treatment for fluid retention.   When the body gets less water, it perceives this as a threat to survival and begins to hold onto every drop.  Water is stored in extra-cellular spaces (outside the cells).  This shows up as swollen feet, legs and hands.  Diuretics offer a temporary solution at best.  They force out stored water along with some essential nutrients.  Again, the body perceives a threat and will replace the loss water at the first opportunity.  Thus, the condition quickly returns.

The best way to overcome the problem of water retention is to give your body what it needs – plenty of water.  Only then will stored water be released.  If you have a constant problem with water retention excess salt may be to blame.  Your body will tolerate sodium only in a certain concentration.  The more salt you eat, the more water your system retains to dilute it.  But getting rid of excess salt is easy – just drink more water.  As it’s forced through the kidney, it takes away excess sodium.

 

Water and Exercise

In an effort to prevent dehydration, some people, particularly those taking part in competitive sports or endurance events like marathons, drink too much water, which can lead to a potentially serious or even fatal condition called hyponatremia.

Hyponatremia occurs when over-consumption of water dilutes levels of sodium in the blood.  Symptoms include nausea and vomiting, muscle weakness, headache and disorientation, as well as bloating and puffiness in the face and fingers.  For some unknown reason, the condition seems more common among women than men.

Drink about 500 ml two hours before exercise, which allows time for you to excrete any excess fluid.  During exercise, start drinking early and at regular intervals – between 150 – 300 ml every 15 to 20 minutes.  Water and other beverages should be cooler than air temperature, which makes them more palatable, and may help regulate body temperature.

 

Make Commitments, Not Resolutions!

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If you have made a ‘resolution’ to eat better and lose weight this year, I applaud you.  However, may I encourage you to go the distance – take the approach of “Taking Charge of Your Health!”  Make a commitment to change!  Many people who have decided to lose weight go looking for a ‘diet’ instead of focusing on wellness – a lifestyle change.  Embracing wellness means being pro-active in managing your health.  Educating yourself about proper nutrition so you can eat better, integrating regular exercise, and practicing good behaviours – all designed to prevent illness, increase energy, immunity, and an overall feeling of well-being. 

 If you are already worrying about staying motivated, remember that the main obstacle to long-term success is a short-term commitment to changing behaviour; while looking forward to going back to ingrained habits.  Long-term success demands changing not only the way you eat and exercise, but also the way you think.

 Lifestyle related diseases are on the rise in worldwide, especially in North America.  It is important to remember that our behaviours affect our health, not just our appearance.  Make commitments to:

 Eat Better

  • Poor nutrition leads to weight gain, obesity, diabetes, and high cholesterol – puts you at greater risk for heart disease.
  • Eating well means eating well-balanced meals of ‘real’ foods – not shakes, power bars, herbs, or supplements.
  • If your commitment is to eat better, it means that you need to know what to eat and how to combine foods to maximize nutrient absorption and stabilize blood sugars.
  • You will find it easier to stay motivated by learning how to integrate five healthy meals into each day –avoiding dips in energy and food cravings.

 Lose Weight

Losing weight means sticking to a healthy eating program, as well as incorporating physical activity.

 Weight Loss Tips:

    1. Eat more vegetables, than anything else.  Their fibre content fills you up – reducing your appetite.  They provide many B-vitamins that help your body efficiently utilize carbohydrate, protein and fat.
    2. Get enough calcium – especially from milk products.  More scientific research supports the theory that calcium helps you lose weight.
    3. Get enough protein from Meat/Alternatives (beef, pork, chicken, fish, eggs, legumes).
    4. Minimize your intake of starchy carbohydrates (breads, pasta, rice, potatoes).
    5. Do not overeat fruits. They contain sugar that will stimulate your appetite.  Eat fruits with milk or yogurt – the protein in these products will slow the absorption of the fruit sugar into your bloodstream.
    6. Drink enough water.  You need 8 – 10 cups/2 L – 2.5 L daily.
    7. Control your portions!  You will gain weight from eating too much – even healthy foods.
    8. Minimize your selections of “empty- calorie foods”.

 Exercise more

  • Lack of Exercise leads to heart disease, obesity, and muscular injuries.
  • Try to exercise 3 – 5 times per week for 45 – 60 minutes per session.
  • Find something that you like to do and do it often.  Find a buddy to accompany you if you need help to stay motivated.

 Manage Blood Pressure

  • High Blood Pressure can lead to heart attacks, kidney disease, and strokes.
  • Regular exercise, balanced nutrition, and losing excess weight will help you manage your blood pressure.
  • Don’t forget to take medications as prescribed.

 Quit Smoking

  • Smoking causes cancer and emphysema. 
  • Work hard on quitting.

 Cut back on Alcohol

  • Drinking excessive amounts of alcohol damages the liver, not to mention the depression and personal problems that follow.
  • Drink moderately – one ‘small drink daily’.  If you want to lose weight, no more than two per week.

 

Healthy Holiday Eating Strategies

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Historically, most of us gain weight during the holidays.  The holiday ‘noshing’ season starts when you start snacking on those miniature chocolate bars from Halloween and, sometimes, it doesn’t stop until you’ve licked the red stripes off the last candy cane on the tree.  Everywhere you turn, there are more ‘goodies’ to seduce your taste buds.

 In order to break the pattern of weight gain over the holidays and weight loss in the new year, it is necessary to set goals, look at some of the weight gain pitfalls, and develop some strategies for successfully managing the season.

 Set goals

 Between now and the New Year

  •  I will lose _________ pounds.
  •  I will gain no more than _________ pounds.
  • My goal is to maintain my weight over the holidays.

 

Recognize ‘pitfalls’

 Too much alcohol:

  • Dehydrates the cells and suppresses the nervous system.
  • Causes poor attention, an inability to concentrate, and fatigue.
  • Interferes with sleep patterns.
  • Causes imbalances in body chemicals, including blood sugar, serotonin, endorphins, and other hormones and nerve chemicals.
  • Light drinkers – Reduces blood glucose levels for a short time (stimulates the appetite).
  • Heavy drinkers – Experience depression, fatigue, and irritability during withdrawal. Leads to a craving for caffeine, candy, sweets and other carbohydrates.
  • Sugary foods produce a temporary high, but within hours you will experience tiredness, anxiety and irritability again – a cycle/condition called DYSPHORIA.

 Too many extra/empty calorie foods:

  1. Encourages omission of healthier foods.
  2. Causes weight gain.
  3. Leads to cravings.

 

Increased fat intake:

  • Results in a significant increase in caloric intake (1 g fat = 9 calories).
  • Causes weight gain.
  • Increases cholesterol and contributes to increased risk of heart disease and stroke.  (Most of the fat consumed during the holiday season is saturated fat coming from meats, shortening in pastries, cakes and cookies.  Saturated fat clogs arteries – leading to narrowing of the arteries and an increase in blood pressure.)
  • Causes stomach discomfort and heartburn.

     Lack of exercise

  • Fewer calories burned.
  • Decreased ability to manage stress.
  • Causes weight gain.

     

Implement Strategies

 Recognize that healthy eating is a decision, a mindset.

  • Set a goal for after the holiday.
  • Adhere to the healthy eating program set out in The Healthy Options Healthy Eating & Weight Loss Plan.
  • Take time to reflect on the food selections you have eaten or omitted daily.  If you are missing selections, have them.  Do not forego healthy foods for extra calorie selections.
  • Never go to a party hungry.
  • Recognize the stress factor, especially if you tend to overeat when stressed.
  • Drink a glass of water between each alcoholic beverage.
  • Do not eat or drink to please other people.
  • Avoid “black & white thinking” – you have not failed because of one “not-so-healthy” day/meal.
  • Commit to drinking at least 8 glasses of water each day – avoid alcohol dehydration.
  • Do not wear “buffet clothes” to a party – they grow with you.  Wear tailored clothing!
  • Aim for low fat choices; fat has twice the calories of protein or carbohydrates.
  • Do the “fat-pat”.  Place all snack foods on a napkin before eating and watch the fat seep through.
  • Choose crunchy fruits and vegetables for that “full feeling”, before the other goodies.
  • Do not eat to the point of discomfort -Know when to STOP!

Eating to Boost Immunity

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Immune Function

 The immune system is the body’s defence against infection.  The system is needed not only to fight off viruses or bacterial infections, but also to destroy cancer cells in the early stages of the disease.

 Strengthen your immune system with a well-balanced and varied diet of fresh foods.  Getting enough protein is absolutely essential.  Vitamins and minerals also play key roles in boosting immunity.

 The Roles of Nutrients

 The following is a look at some of the nutrients that impact immunity:

  •  Protein:  Re-generates healthy new cells – One of the primary functions of protein is growth and maintenance of muscle or lean body tissues.  Protein is the building block needed for generating healthy new cells.  Protein also plays a key role in the manufacturing of antibodies to fight infection.  Protein-rich foods include lean meats, chicken, fish, soya bean/products, eggs, cheese, and dried beans lentils, and peas.

 

  •  Vitamin E:  Protect your skin – the body’s first line of defense against bacteria – with an intake of essential fats such as Vitamin E, found in vegetable oils, nuts, and seeds.

 

  • Vitamin A:  Keep mucus membranes in your respiratory passages healthy – protect you against infectious organisms you may breathe in.  Ensure that you have enough Vitamin A, found in foods such as liver, spinach, sweet potato, cantaloupe, carrots, and other deep-orange and yellow fruits and vegetables.

 

  • Acidophilus:  Stomach acid and ‘good bacteria’ in the intestines kill disease-causing bacteria that may be ingested with your food.  Special cultures found in some yogurts (acidophilus) can enhance their killer instincts.

 

  • Vitamin C:  Include Vitamin C rich foods such as citrus fruits, kiwi, strawberries, red peppers, and green vegetables, in your daily diet.  They improve antibody and T-cell function.  T-Cells are the bloodstream’s immune-specific cells.  They destroy invaders that have managed to get past the primary defences.  These cells require nutrients such as Vitamin C and the mineral Zinc in order to work effectively.  Ensure that you include foods such as oysters, shrimp, red meat, whole grains, and seeds, rich in the trace mineral Zinc needed for all immune functions.

 

  • B-Vitamins:  Be sure to get enough ‘stress-busting’ B-Vitamins, found in whole grains, rice, meat, yeast extract, vegetables, fruits, and milk.

 

  • Anti-oxidants:  Protect your body against cancer-causing and cholesterol-boosting ‘free radicals’, by having a good supply of the antioxidant Vitamins A, C and E, and the mineral selenium (found in meat and fish).

 

  • Iron:  Iron’s role in immune function covers every aspect of how the system works.  Iron is a vital component of a number of substances lethal to bacteria that are found in saliva and tears.  Iron is also needed to produce antibodies and to maintain the white blood cell (immune-cell) count.  Iron promotes the activity of “natural killer” immune cells, which are responsible for destroying cancer cells.  Iron-rich foods include liver, red meat, dried beans, lentils and peas, whole grains (bread, pasta, cereal), darkly coloured fruits and vegetables such as raisins, figs, spinach and turnip or beet greens (cooked), baked potatoes with the skin, and eggs.

 

  • Essential Fatty Acids (Omega 3 & Omega 6):  Essential Fatty Acids help to build the immune system & work together with co-factor vitamins – B-6, A, C, & E, and minerals – magnesium, zinc, copper, and selenium to regulate the activity of the white blood cells – T-cells and B-cells of the immune system.

 

SUPER-FOOD ALLIES

 

Garlic – May enhance the ability of T-cells to kill invading bacteria.  T-cells are the first line of cellular defence against disease.

Cod liver oil – Provides fatty acids and vitamin A to enhance overall immunity.

Yogurt (especially with acidophilus cultures) – May suppress carcinogens (cancer-causing agents) in the colon.

Cabbage and other cruciferous vegetables – May help increase enzyme activity that triggers detoxifying molecules.

Your Waist-to-Hip Ratio Affects Your Health

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Waist to Hip Ratio ChartIf you are more than 30 pounds/13.5 kg overweight, you are at higher risk of heart disease and stroke.  Shape is also an important factor.  Excess weight around your middle (waist, abdomen and upper body) puts you at even greater risk than if you are generally overweight.  Your risk can be determined by your waist-to-hip ratio (WHR). Losing excess weight can help control other risk factors such as high blood pressure, high cholesterol and diabetes.

Here are some of the things that you can do to better manage your health:

  •  Achieve and maintain a healthy weight through healthy eating and physical activity
  •  Calculate your WHR:

To determine your ratio, divide your waist measurement by your hip measurement

(For example, waist 34 ÷ hips 38 = 0.89)

Healthy WHR for women is less than .85, and for men less than 1.00.

Managing your weight = Managing your health!

  •  Lose weight slowly.  Make your goal of obtaining a healthy weight a long-term commitment.
  •  Drink 8 – 10 cups/2L – 2.5L of water daily.
  •  Eat healthy foods such as fruits, vegetables, more complex carbohydrates (whole-wheat pasta, brown rice), and more fibre (whole grain breads and cereals).
  •  Reduce fat in your diet, especially saturated fats.  Choose lean meats and low-fat dairy foods.
  •  Watch your portion sizes.  Divide your dinner plate into four sections.  Fill ½ with vegetables; ¼ with meat/alternatives; and the other ¼ with complex carbohydrates (breads/grains/cereals).
  •  If overeating is your way of coping with stress, identify the source of your stress and learn new ways to cope (i.e. instead of reaching out for more food, go for a walk or take a hot bath).

Being overweight increases your risk factors for many diseases, such as:

High Blood Pressure

According to The Heart and Stroke Foundation of Ontario, high blood pressure (hypertension) damages blood vessel walls.  It leaves scars that promote the build-up of fatty plaque on artery walls.  It also puts extra strain on the heart and eventually weakens it.  Very high blood pressure can even cause blood vessels in the brain to burst.  High blood pressure is a leading cause of stroke and increases the risk of heart disease up to four times.

 Monitor and manage your blood pressure:

  1. If you smoke, work hard on quitting.  Smoking increases blood pressure.
  2. If you are overweight, lose the excess weight.
  3. Participate in regular exercise, e.g. walk, dance, skate, just start moving and stay active.
  4. Drink little or no alcohol.  If you do drink alcohol, limit yourself to one drink per day.
  5. Check your blood pressure regularly and keep a record of the date, time, and the reading.
  6. If you have been prescribed medication for high blood pressure (e.g. a water pill), take it exactly as prescribed.
  7. If you have high blood pressure or have a family history of high blood pressure, your doctor may suggest that you cut down on the amount of salt you eat.  Excessive salt may increase blood pressure.  Blood pressure increases as the volume of fluid in the blood increases.  Salt exacerbates water retention.  Every cell in the body is bathed in a salty fluid – the more salt in that fluid, the more water the body needs to dilute it to maintain a balanced sodium concentration.

 Watch your intake of salty foods such as pickles, luncheon meats, cheese, canned fish, soups, and vegetables.  Of course, fast foods and processed foods such as prepackaged frozen dinners, are usually high in sodium and should not make up much of your meal selections.

High Blood Cholesterol

Cholesterol is a group of blood fats.  It includes LDL (“bad”) cholesterol, HDL (“good”) cholesterol and triglycerides (TG).  LDL promotes the build up of fatty plaque inside arteries while HDL protects arteries from plaque build up.  TGs are a blood fat that may be more of a danger for women than men.  High TG levels are linked with excess weight, drinking excess alcohol and having diabetes.  High blood cholesterol contributes to blocked and narrowed arteries.  This increases the chance of stroke and heart disease.  Diet and/or medication can often help balance the body’s natural production of cholesterol.

 Monitor and manage your cholesterol:

  1. Reduce your intake of all fat, particularly saturated fat (solid at room temperature and found in animal sources:  butter, lard, chicken skin, fat on meats, fat in milk, yogurt, and cheese, etc.).
  2. Decrease your fat intake to 30% or less of your daily calories.  (The Healthy Options Program does this for you.)
  3. Eat more grains, high-fibre cereals, fruits, and vegetables.
  4. Use low-fat cooking methods such as baking, broiling, steaming.  Avoid fried foods.
  5. Do not eat more than 2 – 3 whole eggs per week.
  6. If you smoke, quit!  Smoking increases “bad” LDL levels in the blood.
  7. Get active!  Exercise at least 30 minutes, three to five times per week.
  8. If you have a family history of high cholesterol, heart disease, or stroke, or if you are postmenopausal, ask your doctor about having your cholesterol level tested.
  9. If you are on cholesterol-lowering medication, take it exactly as directed by your doctor.

Diabetes

Diabetes is when the body can’t process sugar properly.  Adult On-set/Type 2 diabetes often develops in overweight adults.  This type of diabetes can sometimes be eliminated or controlled by diet and weight loss.  Diabetes results in circulation problems due to blood vessel damage.  Women with diabetes are especially at risk, as high blood pressure and high cholesterol tend to go hand in hand with diabetes in women.

Reduce your risk/Manage blood sugar levels:

  1. If you have a family history of diabetes and/or are overweight, ask your doctor to test your blood sugar levels.
  2. Losing weight, if you are overweight.
  3. Eat a balanced diet, reduce fat and eat more high-fibre foods and complex carbohydrates (whole grains).
  4. Reduce your intake of highly sugared, and highly refined foods.
  5. Get active.  If it is okay with your doctor, exercise at least 30 minutes, 3 – 5 times weekly.
  6. If you are diabetic, monitor your blood sugar at home.  If your doctor has prescribed medication to control your diabetes, take it exactly as directly.

 

Information adapted from The Heart and Stroke Foundation of Ontario.