Do You Drink Enough Water?

According to a study by the Centers for Disease Control and Prevention, 43% of adults drink less than 4 cups of water each day. This includes 36% who drink 1 to 3 cups, as well as, 7% who drink no water! Because our needs vary, the CDC won't say how much water is enough, but less than 4 cups a day is too little according to Dr. Alyson Goodman, a CDC epidemiologist.
The good news is 35% of Americans drink 4 to 7 cups of water a day, while 22% drink 8 or more. It, also, varies by overall health habit: People who drink less water, also consume less fruits & vegetables, exercise less, smoke or used to smoke, & eat fast food.
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Mentally & physically, we are better off being hydrated according to Paula Burke, a clinical dietitian. The human body is 70% water & we need it! It helps our circulation, makes us feel better, helps rid our bodies of toxins, & prevents constipation. Not only that, but drinking water before your meal helps you eat less, which is great if you are trying to lose weight.
Alcoholic & caffeinated drinks increase urination, which means more water is needed to stay hydrated. Sodas can hydrate you, but contain sugar, which has adverse effects including cavities, diabetes, & obesity. Yet, sodas top the list of drinks consumed by adults followed by sports or energy drinks, then alcoholic beverages, milk, fruit juice & other fruit drinks. Guidelines say most adults need to drink more water & suggest getting at least 32oz. water daily.
Water, it does a body good!

How Breakfast Choices Can Help Weight-loss

Borrowed from RealAge
Need weight-loss help? Start your day with a high-protein breakfast like eggs. This shifts your appetite into neutral, where it will idle happily till lunch. Add some fiber to the meal, such as whole-wheat toast, and you'll curb afternoon cravings. Imagine getting halfway through a day of healthy weight loss without needing any willpower! That’s because having plenty of protein & fiber early keeps you fueled & full for hours. Not an egg lover? Have plain oatmeal topped with walnuts, or put peanut butter on your whole-wheat toast. Want to just grab the toast plain as you zoom out the door? Think again. You'll be hungry before lunch.
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Stop Snack Attacks with Protein If you don't get a certain amount of protein each day, particularly in the morning, your appetite shifts into snack-attack mode. Not only will you overeat, but you will want to eat high-calorie, high-fat, high-sugar snacks, the kinds of foods that will go straight to your waistline & make your belly bigger. Adults usually get plenty of protein, just not in the morning. And about 1/2 get none, because they skip breakfast entirely, which is another reason breakfast skippers tend to put on pounds. They haven't eaten since the night before, so their bodies get panicky by mid-morning, wondering when/if the next meal is coming. The result? Their bodies start storing calories instead of burning them. Successful weight loss, which includes not gaining back your hard-lost pounds, is about staying full, not going hungry. Hunger & cravings are your enemies. Feeling full & content are your allies. Morning protein & fiber are your secret weapons!

Foods Every Woman Should Eat

Harvard Medical School has found that women who routinely eat nutritious foods slash their risk of dying from heart disease & cancer. To increase your odds of living a long & healthy life make sure you regularly include these nutritional powerhouses in your diet. They're the best of the healthy-foods crop according to Elizabeth Somer, RD, author of Age-Proof Your Body.
1. Berries Why? Berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they may help prevent memory loss," says Somer. How Much? A cup of berries, any berries, fresh or frozen, at least 3 times a week (Some berry researchers say to eat a cup daily). Since berries are, also, high in fiber, they may help curb weight gain, too.
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2. Salmon Why? Salmon is a prime source of omega-3s, the healthy fats that fend off heart disease & maybe more. Are you aware that 3 ounces of the fish serves up 170% of your daily vitamin B12 & more than 80% of your D? How Much? At least 2 servings a week, & you can substitute tuna for one serving. How to eat it? Broil, bake, or poach it with dill. Or toss it into pasta dishes & salads. If you're vegetarian or not a fish eater, get the key omega-3 fat called DHA.
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3. Leafy Greens Why? It's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach & romaine to collard greens & chard. They're great sources of fiber; vitamins C & K; folic acid, a B vitamin that guards the heart & memory & fights birth defects; lutein, a vision protector; & 4 essential minerals: calcium, magnesium, iron, & potassium. How Much? 2 servings a day, the darker, the better. 4. Whole Grains Why? They have up to 96% more fiber, magnesium, zinc, chromium, & vitamins E & B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension, as well as, obesity. How Much? Ideally, 6 daily whole grain servings, but get at least 3.
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5. Nuts Why? They're excellent sources of protein, magnesium, & B & E vitamins, these help fight against heart disease & cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them & you won't gain weight. How Much? Up to 5 small fistfuls a week, about 1/4 cup or 15–20 almonds, cashews, walnuts, or pecans.
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6. Golden Vegetables Why? Just 1 serving of fiber-filled, deep-yellow-orange vegetables supplies 5 times the beta carotene you need daily to lower your cancer risk, defend against colds & other infections, as well as, protect your skin from sun damage. The potassium in these vegetables, also, keeps your heartbeat in sync & your blood pressure down. How Much? Try to get 2 half-cup servings a day, which is the equivalent of 1 sweet potato, 12 canned apricot halves, or a cup of butternut squash or carrots. 7. Yogurt Why? Low- or non-fat plain yogurt is a terrific source of B vitamins, protein, calcium &, if it has active cultures, the healthy bacteria, known as probiotics, that help crowd out disease-causing germs. (Some feel that full-fat plain Greek yogurt is the best, which I personally endorse.) How Much? 4 or more cups a week, especially if this is your main dairy source.