Top 10 Benefits of Staying Hydrated
Water has an abundance of functions and it’s very important to keep your hydration up to prevent and fight off a variety of different ailments. Here are 10 great reasons why you should be paying attention to the water going in your body each day (we recommend at least 6-8 glasses a day)!!
1. Higher Endurance- Nothing makes it easier to keep going on a workout than a nice big glass of water! Water acts as a fuel for all your cells and muscles to keep them doing their job and keep you moving.
2. Healthier Skin- Drinking water enhances capillary circulation to help moisturize, regulate body temperature and give skin a healthy color. Circulation is important to ensure proper skin repair and cellular hydration. Without water, your face will wrinkle and you’ll age prematurely.
3. Lose Weight- Water is especially important if you’re trying to curve your appetite and eat less. Not only does it help make you feel fuller, but it is involved in breakdown of proteins and carbohydrates which in turn neutralizes and burns fat molecules.
4. Immunity- Water can help fight the flu, kidney stones, heart attack and many other ailments. Adding lemon juice can give your water an extra kick in flavor and may also aid in keeping your immune system strong.
5. Reduced Cancer Risk- Water normalizes the blood-manufacturing system which aids in cancer prevention. Treatment of leukemia and lymphoma can also be achieved through drinking water. Cancer has become an increasingly large disease, so it’s important to start thinking of ways to prevent it while you’re young and it’s not too late!
6. Brain Function- Drinking more water can aid in many brain related maladies including depression, sleep disorders and attention deficit disorder (ADD). Water helps reduce depression through replenishing the neurotransmitter serotonin. Hydration also helps produce melatonin which regulates the sleep cycle. Energizing the brain through hydration also enables you to take in new information and pay attention more effectively. This is especially important for college students when you’re cramming for your exams!
7. Reduces Headaches- Whether your headache was originally caused by dehydration or if it’s unrelated, water often alleviates some of your pain and relaxes the muscles around your scalp. If you experience routine headaches, give drinking more water a try and see if you notice a reduction in the amount or severity of your headaches!
8. Reduces Cramps- Supplying water to your muscles is important to keep the muscles lubricated and prevent tightening which leads to painful cramps.
9. Healthier Joints- If you’re exercising or doing any activity that requires muscle movement, the function of your joints should be a definite concern. Water helps all ages with cushioning the joints and supporting the stress you’re putting on your body.
10. Energy Level- Water helps to increase your energy throughout the day through generating electrical and magnetic energy within the cells and providing a natural power boost!
Indicators of dehydration: darker colored urine, dry skin, hunger due to empty stomach, fatigue, migraines.
Be Healthy
By Lauren (Campus Dining and Shops Intern)
Sunday, March 28, 2010
Monday, March 15, 2010
Fad Diets
With warmer weather just around the corner, you may be thinking about trying to drop a few pounds. But before you pick your diet, here are a few things to consider about “fad diets.” A fad diet is a popular diet that usually promises big results with small effort, such as a 15 pound weight loss in just 3 weeks
What’s wrong with a diet that sheds pounds so fast? Well, for one thing, fad diets are usually so restrictive in what you can and can’t eat that they’re not sustainable—in other words, when you get tired of counting calories and avoiding your favorite foods, you’ll quit, and the pounds will come right back on. Here are some other common problems with fad diets:
* Rapid weight loss usually means water weight was lost. On a low carb diet, when your body burns off your carb stores, the water that is stored with the carbs is also lost, not fat. This means your body becomes chronically dehydrated! What a headache. Diuretics, such as energy drinks with a lot of caffeine, can also make you lose a lot of water weight.
* Fad diets often limit certain foods or food groups, which means you don’t get enough of the nutrients that are in those foods. For example, carbs are necessary to fuel your brain, give you the energy to exercise, and to preserve your lean body muscle (muscle). Beware of these diets, and instead eat a variety of foods and colors, including plenty of fruits, veggies, whole grains, low-fat dairy, and low-fat meats! See www.mypyramid.gov for more about variety.
* Fad diets often require special pills, drinks, products, or powders. It’s all about the money! Some dietary herbs and supplements may actually be harmful. Check out the current research about a supplement first, at the National Center for Complementary and Alternative Medicine’s website, http://nccam.nih.gov/health/supplements/wiseuse.htm.
* Some fad diets have you skipping meals or replacing them with specific foods or products. Again, think long-term—are you going to get tired of eating the same bar twice a day for the next six months? That takes the pleasure and enjoyment out of eating. And enjoying eating is a big part of life! So whatever diet changes you choose, make sure they fit with a normal and healthy eating plan that includes your favorite foods.
When you see a fad diet with these problems, don’t be swayed. Instead, think long-term. Try this for long-term weight loss and maintenance:
o Fewer calories in, more calories out. This means eat fewer or smaller amounts of foods that are high in calories and low in other nutrients (like chips, soda, candy), and instead fill up on foods that are lower in calories and higher in nutrients (like fruits, vegetables, whole grains, low-fat dairy, and low-fat meats and beans). Choose a variety of foods to get all the nutrients your body needs, and to give you energy for the second part: Exercise.
o Exercise. It’s a proven method of losing weight. Whatever you pick, make sure it’s realistic for your schedule and preferences, so that you stick with it. And make sure that it burns calories and gets your heart and lungs in shape. Every little bit counts, so take the stairs! (Check with a doctor before starting any new exercise program.) To make a step-by-step plan for how much you should eat and how much you should exercise to lose weight at a steady, healthy pace, check out: http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html.
o Eat at least three meals a day, including breakfast, to get your metabolism going.
o Aim for slow and steady, about a 1-2 pound loss per week. More than this can be unhealthy.
Remember that losing weight shouldn’t ruin your life or make you miserable (like some fad diets can). If you really want to keep the pounds off for good, then your plan should be realistic and sustainable—a plan for a healthier life!
~Be Healthy
What’s wrong with a diet that sheds pounds so fast? Well, for one thing, fad diets are usually so restrictive in what you can and can’t eat that they’re not sustainable—in other words, when you get tired of counting calories and avoiding your favorite foods, you’ll quit, and the pounds will come right back on. Here are some other common problems with fad diets:
* Rapid weight loss usually means water weight was lost. On a low carb diet, when your body burns off your carb stores, the water that is stored with the carbs is also lost, not fat. This means your body becomes chronically dehydrated! What a headache. Diuretics, such as energy drinks with a lot of caffeine, can also make you lose a lot of water weight.
* Fad diets often limit certain foods or food groups, which means you don’t get enough of the nutrients that are in those foods. For example, carbs are necessary to fuel your brain, give you the energy to exercise, and to preserve your lean body muscle (muscle). Beware of these diets, and instead eat a variety of foods and colors, including plenty of fruits, veggies, whole grains, low-fat dairy, and low-fat meats! See www.mypyramid.gov for more about variety.
* Fad diets often require special pills, drinks, products, or powders. It’s all about the money! Some dietary herbs and supplements may actually be harmful. Check out the current research about a supplement first, at the National Center for Complementary and Alternative Medicine’s website, http://nccam.nih.gov/health/supplements/wiseuse.htm.
* Some fad diets have you skipping meals or replacing them with specific foods or products. Again, think long-term—are you going to get tired of eating the same bar twice a day for the next six months? That takes the pleasure and enjoyment out of eating. And enjoying eating is a big part of life! So whatever diet changes you choose, make sure they fit with a normal and healthy eating plan that includes your favorite foods.
When you see a fad diet with these problems, don’t be swayed. Instead, think long-term. Try this for long-term weight loss and maintenance:
o Fewer calories in, more calories out. This means eat fewer or smaller amounts of foods that are high in calories and low in other nutrients (like chips, soda, candy), and instead fill up on foods that are lower in calories and higher in nutrients (like fruits, vegetables, whole grains, low-fat dairy, and low-fat meats and beans). Choose a variety of foods to get all the nutrients your body needs, and to give you energy for the second part: Exercise.
o Exercise. It’s a proven method of losing weight. Whatever you pick, make sure it’s realistic for your schedule and preferences, so that you stick with it. And make sure that it burns calories and gets your heart and lungs in shape. Every little bit counts, so take the stairs! (Check with a doctor before starting any new exercise program.) To make a step-by-step plan for how much you should eat and how much you should exercise to lose weight at a steady, healthy pace, check out: http://www.mypyramid.gov/STEPS/stepstoahealthierweight.html.
o Eat at least three meals a day, including breakfast, to get your metabolism going.
o Aim for slow and steady, about a 1-2 pound loss per week. More than this can be unhealthy.
Remember that losing weight shouldn’t ruin your life or make you miserable (like some fad diets can). If you really want to keep the pounds off for good, then your plan should be realistic and sustainable—a plan for a healthier life!
~Be Healthy
Friday, March 12, 2010
Breakfast Benefits
Why eat breakfast ?
- Re-Fuel your body after a long overnight fast.
- Rev Up your metabolism for a healthy weight.
- Kick-start your brain for better grades.
- Pump Up your muscles for sports or gym.
- Improve your mood
Eat protein in the morning for all day energy,strong muscles, and a healthy weight.
- yogurt
- a piece of cheese
- eggs
- two tablespoons of peanut butter
- handful of almonds,cashews,soy nuts or sunflower seeds
- power bars
- balance bar
Check out our residential centers for a variety of breakfast foods to energize
your day ....
- waffles, fresh fruit and milk
- made to order eggs with a variety of toppings
- cereal,sliced banana and milk
- pancakes, yogurt and fruit
- hot cereal with nuts, fruit and milk
- bagels,fruit and juice .... and much more
So get a up a little early before class for a energy boost and all essential nutrients needed for a good day !
~ UB Healthy
- Re-Fuel your body after a long overnight fast.
- Rev Up your metabolism for a healthy weight.
- Kick-start your brain for better grades.
- Pump Up your muscles for sports or gym.
- Improve your mood
Eat protein in the morning for all day energy,strong muscles, and a healthy weight.
- yogurt
- a piece of cheese
- eggs
- two tablespoons of peanut butter
- handful of almonds,cashews,soy nuts or sunflower seeds
- power bars
- balance bar
Check out our residential centers for a variety of breakfast foods to energize
your day ....
- waffles, fresh fruit and milk
- made to order eggs with a variety of toppings
- cereal,sliced banana and milk
- pancakes, yogurt and fruit
- hot cereal with nuts, fruit and milk
- bagels,fruit and juice .... and much more
So get a up a little early before class for a energy boost and all essential nutrients needed for a good day !
~ UB Healthy
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