Hydration & Fluid Intake: 8 Ways To Help You Drink More Water...

Hydration & Fluid Intake:

8 Ways To Help You Drink More Water

Every system in your body depends on water to work properly. Adults and children should drink six to eight 8-ounce glasses of water a day. Children should drink half of their body weight in ounces (a 50 lb child would need 25 ounces of water) per day. This is a good rule to follow no matter what your age… if you weight 200 lbs, drink 100 ounces (12.5 glasses) of water a day.

To replace fluids lost through our daily activities, metabolism, and exercise, we need adequate fluid intake. The amount of fluid lost varies for each person because it depends on many factors including environmental temperature, humidity, and your ability to dissipate heat.

Studies have shown that when you are even just a little dehydrated, your energy level drops and so does your ability to focus. Your brain is 85% water and cannot function or focus properly without proper hydration.

I was putting together some information for my daughter’s high school dance team when I started thinking I should share it with all of you. I realized it doesn’t just pertain to dancers. Whether you have a child who is an athlete or you yourself work out on a regular basis or compete on a team, this information is for you too.

Drink water before, during and after your workout, dance class, or game. To help keep the electrolytes that you need for long workouts, eat foods like kiwis, bananas, and oranges. Sports drinks with high sugar content are not recommended because they can cause cramping. Do not choose drinks with chemical and artificial sweeteners.

Guidelines for Exercise – Fluid Replacement

Drink 8 to 16 ounces of fluid at least one hour before your workout
Drink 4 to 8 ounces of fluid every 10 to15 minutes during the workout
Drink 16 to 24 ounces during the 30 minutes after working out, even if you don’t feel thirsty

8 Ways to Help You Drink More Water

1. Always carry a water bottle with you. Drink water on the way to your destination and on your way home.

2. Set a goal to drink half your weight in ounces each day. Pre-fill some containers with that amount at the beginning of your day and try to finish it before you go to bed.

3. Ask your teachers if you can keep a bottle of water at your desk at school – or if you’re working, keep a water bottle on your desk instead of a cup of coffee.

4. Squeeze in lemon, lime, or orange juice to add a little flavor to your water.

5. When you’re hungry, start with a glass of water – we often confuse thirst for hunger.

6. Eat fruits and vegetables that contain a lot of water, such as watermelon, oranges, celery, and lettuce.

7. Put yourself on a schedule – drink one glass of water at the top of every hour throughout the day while you’re awake.

8. Don’t wait until you’re thirsty!

Water is necessary for every function in your body. Because we don’t get thirsty until we are already dehydrated, it’s important to remind yourself to get enough to drink throughout the day. At the hospital, we are always telling patients to “push the fluids!” I like to tell people to make sure they drink at least one glass of water every hour. Make a plan to stay hydrated before, during, and after a workout, game, or performance.

5 Natural Ways To Boost Immunity For Cold And Flu Season...

Health and beauty can have an inner wholeness and balance that offers resilience against the external pressures of your environment. Among other things, this means that you can be exposed to certain infectious agents and not necessarily get sick.

As you go about your daily life, you will come into contact with germs -- it can’t be avoided, no matter how hard you try.

Sure you need to wash your hands and cough into your sleeve, but what are some ways to shore up immunity during this time when infections of all kinds seem to rear their ugly head?

Here are five tips for entering the cold and flu season to keep your body resilient during this time:

Optimize Vitamin D Levels

This hormone (it's not actually a vitamin) has receptor sites in every area of the body including the immune system and respiratory tissue. Studies have linked vitamin D as necessary for the production of antimicrobial proteins from immune cells in response to infection.

Low levels of vitamin D in the blood are linked with increased incidence of upper respiratory infection. Adults should keep optimum levels by taking at least 2000 IU daily. Get your levels checked if you think you are low.


Learn About Immune Boosting Tonics
Like medicinal mushrooms like shiitake, maitake, reishi and cordyceps. You can take extracts of these in liquid or capsule form. My other favorite is a Chinese root called Astragalus, used to prevent illness and strengthen immunity once you do get sick. You can buy the root and make it into a tea or soup; otherwise, buy extracts in liquid or capsule form and take as directed.

Fight Viruses With Elderberry Extract
The fruit of the elderberry shrub (Sambucus nigra) has a long history of being used for colds and flu. It has been supported scientifically with studies from Israel showing that taking a liquid extract of elderberry reduced the duration of flu symptoms as compared to placebo over a period of a week's time. Its antiviral properties seem to come from the flavonoids that give elderberry its purple color.

Breathe Deeply
Do this correctly by using the muscles of your abdomen and the ones between your ribs (intercostals) to squeeze more air out of your lungs as you exhale. By moving more air out, you bring more air in. Allowing your breath to be fuller, deeper and more even helps you to optimize immunity and access spontaneous healing in your body.

Live Well
This has to do with proper lifestyle measures that we know we should be doing, but sometimes find difficult to manage. Make a concerted effort to get proper rest, eat and drink well, move your body and manage stress.

I recommend trying to get between at least seven to nine hours of sleep per night. You'll know how much your body needs based on how refreshed you feel when you wake up in the morning. Eat an anti-inflammatory diet filled with fruits and vegetables of a variety of colors. Try to get some exercise every day even if it's just 30 minutes of walking, and learn how to breathe well (see previous slide).

Study: Quick weight loss may yield lasting results...

Get-slim-quick strategies are often evaluated similarly to get-rich-quick schemes — as unlikely to yield any long-term results. Yet a new study published today in the International Journal of Behavioral Medicine suggests that, for obese patients in the initial stages of weight loss, shedding pounds speedily may actually be key to keeping them off.

Researchers at the University of Florida analyzed weight loss information for 262 obese women participating in the Treatment of Obesity in Underserved Rural Settings (TOURS) clinical trial. Trial participants were encouraged to cut back on calories and increase exercise — toward the goal of losing about one pound (0.45 kg) each week.

To better understand how the pace of weight loss influenced longevity of results, the researchers analyzed participants' results from the first month of the trial, dividing into three groups: fast, or those who lost an average of 1½ lbs (0.68 kg) per week; moderate, or those who dropped between ½ lb. to 1½ lbs. (0.23 kg to 0.68 kg) each week; and slow, or those who shed less than ½ lb. (0.23 kg) per week during the first month. The study authors then analyzed participants' overall weight loss at 6 and 18 months.

They found that, women who had initially dropped weight most quickly tended to shed more weight overall and maintain the weight loss longer than those who had a more gradual start. Researchers noted that women who had dropped weight more quickly were no more likely to regain that weight than those whose pace had been more moderate. In the year after the six-month intervention phase, just 16.9% of women in the slow weight-loss group had reached the goal of shedding 10% of overall body weight. In contrast, 35.6% of participants in the moderate group, and 50.7% in the fast group did so.

The authors sum up that, within the context of a controlled weight-loss program:

"... Losing weight at a fast initial rate leads to great short-term weight reduction, does not result in increased susceptibility to weight regain, and is associated with larger weight losses and overall long-term success in weight management."

Boost Your Declining Metabolism...

If you’re over 40 and struggling with your weight, I don’t have to tell you that your metabolism is slowing down. Our metabolism is at its highest until we reach 20, and then gradually slows as we age.

The main reason for the slowdown is simpler than you think. We lose muscle and we decrease our level of physical activity. This occurs mostly because life takes over and can zap us of our energy. I don’t know about you, but I crave carbs and sugar when I am tired. Sugar becomes our source of fun when life gets busy. But this only adds to the problem.

We turn ourselves into metabolic disasters. Too many carbs and less activity turn into a slow metabolism and excess body fat.

The goods news is that you have far more control over this than you think. Gaining weight as you age is completely avoidable! There are lots of things you can do to turn your sleeping metabolism into a fat-melting fireball. Here are a few to get you started.

1. Drink a whey protein shake everyday for breakfast and boost your metabolism by 25%.

This is one of the best things anyone can do to give their metabolism a boost. It not only nourishes the body, but it also allows you to begin losing weight while you’re learning how to eat for fat loss. It also makes breakfast easy. The calories that you save by doing this allow a cushion for those food slips-ups that happen to all of us living in the real world. Some celebrities do this to stay lean and healthy. Caution: Not all protein shakes are created equal. Become a label reader and look for low carb and low fat whey proteins with almost no sugar. Whey protein is the best option; soy or milk-based proteins are inferior sources that don’t boost your metabolism the way a high quality whey protein shake will.

2. Exercise.

We eat 7 days a week so we need to move 7 days a week. You don’t need to kill yourself, but you do need to move for 1 hour every day. Get yourself a pedometer and aim for 10,000 steps per day, every day. For the ultimate metabolic boost, you need to lift weights 2-3 times a week, training your whole body each workout in a circuit style. Choose one workout a week where you lift as heavy as you can to build muscle.

Our bodies are losing muscle every day, so we need to counterbalance this by trying to build muscle. Ladies, don’t be afraid. You won’t end up looking like a bodybuilder; t’s almost impossible at this stage for you to become bulkly. If you feel like you’re gaining weight, take a hard look at what you’re eating. That’s where the problem lies.

Muscle burns calories all day long and that is exactly what we need! Lifting weights will tighten and tone your body better than any exercise out there and keep your bones strong. These metabolic boosting workouts can be done at home and should only take you 30 minutes.

3. Eat your greens!

Eating greens offsets the high-calorie foods we eat and kills cravings before they start. Digesting green vegetables makes your body work harder and causes your metabolism to speed up.

Not eating enough vegetables every day is one of biggest mistakes people make, causing us to crave the wrong foods and overeat.

4. Eat “clean” protein to get lean.

“Clean” means low in fat (under 5-7 grams of fat per serving). Choosing the highest quality proteins will allow our bodies to use them rather than store them on our hips and thighs!

The best sources of clean lean proteins for women are protein shakes, egg whites, all fish and seafood, turkey breast, nonfat cottage cheese, and high quality protein bars that have at least 15 grams of protein. These are among the very best sources to nourish our bodies, replace lost nutrients, and help us lean out.

High-fat proteins will have the opposite effect and will cause our bodies to store fat. Your body will not burn stored fat if you continue to give it high-fat foods no matter how much you exercise! Your goal is to feed the muscle and starve the fat!

5. Supplement your way to a faster metabolism.

Supplements are meant to be just that – a supplement to your healthy diet. They are not magic bullets, and they won’t erase bad eating habits or lack of exercise! Taking the right supplements along with a clean lean diet and regular daily exercise is what brings about the best results.

These supplements can really make a difference in how you feel, making it easier to stick to your plan. Plus, you will actually have enough energy to go to the gym!

Metabolic-Boosting Fiber

You should be eating 25-30 grams of fiber every day. This is the key to staying full so you won’t graze. Fiber will also keep your blood sugar in check. Always aim for veggies whenever you can, and remember 10 half-cup servings of vegetables is the daily goal. If you struggle to get enough fiber, get some calorie-free fiber packets and add them to your water to help you with portion control and regularity. Konjac fiber is one of the best sources of fiber and will help balance your hormones.

Metabolic-Boosting Raspberry Keytones

This is a compound found in red raspberries; it basically slices up fat cells, making them easier to be burned as fuel. These keytones also help keep you feeling full and help to keep cravings under control. Raspberry keytones are better taken as a supplement because you would need to eat 1,000 raspberries to reap the same benefits. Aim for 100 mg before lunch and again at dinner. Look for raspberry keytones layered in a supplement with other fat-fighting ingredients.

Metabolic Boosting L-Carnitine

This is an amino acid found in red meat. L-Carnitine acts as a shuttle, pulling fat into the cell so it can be burned as fuel. L-Carnitine will also give you energy and ease depression. If you feel better, you won’t want to overeat, and you might even get to the gym! Aim for 500 mg twice a day at breakfast and again at lunch. Don’t take this near bedtime because it could keep you awake. This is a safe supplement and won’t give you the jitters.

Metabolic-Boosting White Kidney Bean Extract

This ingredient is a known carb blocker and works great for those “off” eating days. Taken along with a high-carb, high-fat meal, white kidney bean extract will block those unwanted calories from being stored as fat. It will also keep your blood sugar balanced. Aim for 300-500 mg two times a day with meals.

In conclusion, be sure to have a protein bar on hand so you’re never caught without the right thing to eat to fuel your metabolism. Every time we eat the wrong kind of food, we slow down our metabolism a notch.

Finally, don’t forget to drink your water! Not drinking enough will also slow down your metabolic rate as much as 3%!

Quick Tips for Lowering Cholesterol...

1. Read beyond "low-fat."
Even foods that claim to be "low-fat" may contribute significantly to fat intake if you eat more than one serving. The label phrase "low-fat" means the product contains 3 grams or less per serving. Be sure to check the serving size on the nutrition facts label and account for the extra fat (and calories) consumed if you eat more than one serving.

2. Get fiber.
Research suggests that increasing soluble fiber intake by 5 to 10 grams each day may result in a 5 percent drop in LDL cholesterol. Start the day with a cup of oatmeal, put a ½ cup of beans on your salad at lunch, eat broccoli with dinner and snack on an orange or a pear and you’ll easily meet the target range.

3. Eat eggs, in moderation.
Eggs are no longer on the cholesterol blacklist. The daily recommended cholesterol limit is 300 milligrams of cholesterol and one egg contains about 213. So if you’re going to eat an egg in the morning, simply limit how much cholesterol you get that day from other sources. Substitute some veggies for meat at dinner, or skip the half-and-half in your coffee.

4. Start the day right.
Choose hot or cold breakfast cereals, such as oatmeal and oat bran, that have about 2grams of soluble fiber and 4 to 6 grams of total fiber per 1-cup serving. Add a banana or other fruit to boost fiber even more. This will help keep LDL cholesterol low.
5. Double cholesterol whammy.
Dietary cholesterol can elevate your blood cholesterol levels, but saturated fat has an even worse effect. However, the two are often found in the same foods, including meat, butter and full-fat dairy. So by limiting your intake of foods rich in saturated fat, you’ll also help reduce your intake of cholesterol.
6. Know your sources of trans fat.
Since 2006, the FDA has required food manufacturers to list reportable amounts of trans fat on the nutrition facts label. What’s considered reportable? Food manufacturers don’t have to report the trans-fat content if it’s less than 0.5 gram per serving. So check the ingredients list for hydrogenated or partially hydrogenated vegetable oils even if the nutrition facts label reports 0 grams of trans fat.
7. Go fish.
Twice a week, substitute a fatty fish, such as salmon or tuna, for a higher-fat meat like beef. These fish are rich in omega-3s, a type of polyunsaturated fat, that may help lower your blood cholesterol level when substituted for saturated and trans fats in your diet.
8. Find the right fats.
To identify foods low in cholesterol and saturated and trans fats, follow this rule: choose fats and oils (e.g., canola and olive oils) with 2 grams or less saturated fat per tablespoon.
9. Check for tropical oils.
Lots of products are now "trans-fat free" but in some cases, these fats are being replaced with saturated fats, such as palm and coconut oils. You may have heard that palm and coconut oils do not negatively affect cholesterol levels, but the research isn’t conclusive and palm kernel oil contains 80 percent saturated fat. Instead, look for products that use polyunsaturated and monounsaturated fats, which help lower LDL cholesterol.

Pediatricians: no energy drinks for kids; greatly limit use of sports drinks...

Most children and adolescents do not need sports drinks according to a clinical report published in the journal of the American Academy of Pediatrics (AAP). The report also finds that energy drinks are never appropriate for children or teenagers– water should be the primary beverage choice.

"There is a lot of confusion about sports drinks and energy drinks, and adolescents are often unaware of the differences in these products," said Dr. Marcie Beth Schneider, a member of the AAP Committee on Nutrition and co-author of the report.

"Some kids are drinking energy drinks – containing large amounts of caffeine – when their goal is simply to rehydrate after exercise,” she said. “This means they are ingesting large amounts of caffeine and other stimulants, which can be dangerous.”
Sports drinks often suggest optimization of athletic performance, as well as replacement of fluid and electrolytes lost from exercise. They often contain carbohydrates, vitamins and electrolytes such as sodium, potassium, calcium and magnesium.

Energy drinks suggest enhanced concentration and mental alertness. Aside from caffeine, these often contain stimulants like guarana, ginseng, taurine, with varying amounts of carbohydrates, vitamins, proteins and amino acids.

Researchers have linked energy drinks to an increase in heart rate and blood pressure as well as some sleep disturbances and anxiety.

"In many cases, it's hard to tell how much caffeine is in a product by looking at the label," Schneider said. "Some cans or bottles of energy drinks can have more than 500 mg of caffeine, which is the equivalent of 14 cans of soda."

The report says that young athletes who participate in vigorous exercise or who are involved in exercise for a prolonged period of time can benefit from the use of sports drinks.

Everyone else, the authors say, should obtain the vitamins and minerals through a well-balanced diet.

"For most children engaging in routine physical activity, plain water is best," Dr. Holly Benjamin, from the AAP Council on Sports Medicine and Fitness, and co-author of the report, said.

"Sports drinks contain extra calories that children don't need, and could contribute to obesity and tooth decay,” she said. “It's better for children to drink water during and after exercise, and to have the recommended intake of juice and low-fat milk with meals. Sports drinks are not recommended as beverages to have with meals.”

A 2007 report by the Institute of Medicine recommended schools limit sugars in food and drinks, restrict sports drinks to use by athletes only during prolonged, vigorous sports activities, prohibit energy drink use, restrict carbonated, fortified or flavored waters and have water available at no cost in schools.

The authors advise pediatricians to discuss sports and energy drinks with patients and their parents.

Half of Americans sip sugary drinks daily...

When it was first invented, soda pop was a treat most people had once in a while for special occasions.

Now it's a daily fixture in American life -- in bright containers glowing inside vending machines, chugged from 32-ounce bucket-like containers at self-service stations and served as the default beverage in fast-food meals.

In today's carbonation nation, half of the U.S. population over age 2 consumes sugary drinks daily, according to a report released by National Center for Health Statistics.

The sugary drinks include sodas, sweetened waters, and energy, sports and fruit beverages. Not included in the total were diet drinks, 100% fruit juices, sweetened teas and flavored milk. The report states that sugary drinks have been linked to "poor diet quality, weight gain, obesity, and in adults, type 2 diabetes."

Male teens are the most frequent consumers and guzzle about 252 to 273 calories every day from various drinks, the report says. Their one-day consumption is more than half the weekly intake suggested by the American Heart Association, which recommends no more than three 12-ounce cans of soda in one week (equivalent to 450 calories).

The consumption of such sugary drinks has increased over the last 30 years, the report stated.

A 2003 study published in the Journal of the American Dietetic Association found that soda drinking for youths between the ages of 6 and 17 was at 37% in the 1970s and then 56% in the 1990s. This latest research from the Centers for Disease Control and Prevention suggests that from 2005 to 2008, consumption increased again.

"If you look at male children, 70% consume on a given day," said lead author Cynthia Ogden, a CDC epidemiologist who specializes in obesity.

The analysis was based on 17,000 participants who were asked to recall what they ate in the last 24 hours in the National Health and Nutrition Examination Survey.

The American Beverage Association denied that its products fueled obesity: "Contrary to what may be implied ... sugar-sweetened beverages are not driving health issues like obesity and diabetes."

It pointed to market data indicating that the calories in beverages decreased by 21% from 1998 to 2008, while obesity rates climbed. It also stated that sugar-sweetened beverages account for 7% of calories in the average American diet.

"That means Americans get 93 percent of their calories from other foods and beverages," the group stated.

The latest CDC research released Wednesday also found similar results: Kids and teens get about 6.7% to 8.2% of their daily caloric intake from the beverages, and adults get about 5% to 8%.

But the extra calories from drinks could add several pounds every year, said Marisa Moore, a nutritionist.

"A lot of times, people don't think of beverages as part of their daily total calories," she said. "When I think about soda drinking -- in general, it provides empty calories. It takes the place of more nutritious options."

She suggested alternatives like water, sparkling water, tea and skim milk.

The CDC's report found major differences in soda consumption depending on race, sex and income level.

In every age category, males consumed more sugary drinks than females. This could be because males consume more calories than females, Ogden said.

In terms of race, black children got about 8.5% of their total daily calories from sugary drinks, compared with 8.2% for Mexican-American and 7.7% for white children. Black adults received 8.6% of their daily calories from sugary drinks, and the figure was 8.2% for Mexican-Americans and 5.3% for whites.

There was also a direct association between income level and sugary beverage consumption. Adults living in a family of four earning approximately $29,000 per year got 8.8% of their daily calories from sugary drinks, compared with 4.4% for those who earned about $77,000.

Last year, New York attempted to end subsidizing the purchase of sodas in the food stamps program, saying the benefits were used to fuel a serious public health problem. But this month, the U.S. Department of Agriculture rejected the city's proposal, citing agency concerns that "the scale and scope" of banning soda would be "too large and complex."

The Big Apple has actively campaigned for soda reduction with a stomach-churning ad that likened drinking soda to chugging dollops of fat.

The recent CDC report also found that while half of the population doesn't drink sugary beverages, about 25% consumes amounts of the drinks that total fewer than 200 calories per day. About 5% drink about 567 calories on any given day, which amounts to more than four 12-ounce cans of cola.

Sugary drinks became ingrained in American daily life because of effective ad campaigns, fast-food restaurants and increased serving sizes, said Michael Jacobson, executive director of the Center for Science in the Public Interest. But the tides are turning, he said.

The group announced a campaign Wednesday called Life's Sweeter to nationally organize civic associations, minority groups and religious communities to reduce soda consumption.

"There's pretty much a consensus among health officials that soft drinks are a major cause of obesity," Jacobson said.

Boston's government buildings have banned soda, several public school systems have kicked them out of their campuses, and the Cleveland Clinic has stopped selling the beverages in its hospitals.

"There's a real movement in that direction, and the soda industry recognizes this and is diversifying away from traditional carbonated drinks to bottled water and noncarbonated things like energy drinks and sports drinks," Jacobson said. "The soft drink industry is very nervous and will diversify to maintain their profits."

While energy drinks and sports drinks may have fewer calories and less sugar, they enjoy health halos that are not warranted, he said.

Pediatricians: No energy drinks for kids; greatly limit use of sports drinks

Dr. Sandeep Gupta, director of the Pediatric Overweight Education and Research Program at Indiana University Health, said it's easy to be misled by drink labels.

"Many times, they don't know," he said about his pediatric patients who guzzle sugar-sweetened beverages with labels touting vitamins and antioxidants. "The marketing is so skewed. 'Get your 100% vitamin C, juice.' They don't tell you how much sugar is there. Look at the back, not the front of the package."

12 Superfoods for Faster Weight Loss, Eat up and slim down with these fat-fighting foods...

Our old American diet has cost us dearly: One in three of us is now overweight or obese, and a third of American children will develop diabetes in their lifetimes. But the answer isn’t eating less food—it’s eating more of the right foods: 12 of them in particular, called the New American Diet Superfoods. Read on for the list of 12...

Nuts
Nuts are New American Diet smart bombs. They’re packed with monounsaturated fatty acids, those good-for-you fats that lower your risk of heart disease and diabetes, and, according to new research, help you control your appetite.
Researchers from Georgia Southern University found that eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for up to 3 1/2 hours. And just 1 ounce of almonds boosts vitamin E levels, increasing memory and cognitive performance, according to researchers at New York Presbyterian Hospital. In another study, people who ate pistachios for 3 months lost 10 to 12 pounds, on average.

Whole Grains
It's not a magic disappearing act, but it's close: When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those who ate whole grains daily weighed 2.5 pounds less than those who ate only refined-grain foods.
Another study from Penn State University found that whole-grain eaters lost 2.4 times more belly fat than those who ate refined grains. Whole grains more favorably affect blood-glucose levels, which means they don’t cause wild swings in blood sugar and ratchet up cravings after you eat them. Plus, the antioxidants in whole grains help control inflammation and insulin (a hormone that tells your body to store belly fat). Whole grains also strengthen your heart, helping you live longer.
Avocados and Other Healthy Fats
Just because a food has plenty of fat and calories doesn’t mean it’s fattening. See, certain foods cause you to gain weight because they provoke hormonal changes that trigger cravings, or “rebound hunger.” One hunger-control hormone, leptin, becomes blunted by starchy, sweet, fatty, and refined-carbohydrate foods. That's why a bagel is fattening: It's a high-calorie load of refined carbohydrates that double-crosses your natural satisfaction response. Avocados, on the other hand, aren't fattening, because they’re loaded with healthy fat and fiber and don't cause wild swings in insulin levels. So enjoy the fat in avocados, olive oil, and nuts. Research shows that diets containing upward of 50 percent fat are just as effective for weight loss as those that are low in fat.

Meats (Pasture-Raised and Free-Range)
Grass-fed beef, chicken, and pork are leaner and healthier than conventional livestock—and can help trim away pounds. A 3.5-ounce serving of grass-fed beef has only 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef. In fact, grass-fed beef is so much more nutritious than commodity beef that it's almost a different food.
Grass-fed beef contains more conjugated linoleic acid (CLA), which has been shown to reduce abdominal fat while building lean muscle. It also has more omega-3s and less omega-6s than corn-fed beef. It’s the same with chickens. According to a recent study in the journal Poultry Science, free-range chickens have significantly more omega-3s than grain-fed chickens do, and less harmful fat and fewer calories than grain-fed varieties. This is important because omega-3s improve your mood, boost your metabolism, sharpen your brain, and help you lose weight.

Environmentally Sustainable Fish
Choosing seafood these days isn't easy. Some species (swordfish, farmed salmon) contain obesity-promoting pollutants (dioxins, PCBs). Others are fattened with soy, which lowers their levels of healthy omega-3s. In fact, the American Heart Association recently urged people who are concerned about heart disease to avoid eating tilapia for just that reason. Wow. That goes against conventional wisdom, doesn’t it?
So what kind of fish should you eat, and how can the New American Diet help? Generally, small, oily ocean fish (herring, mackerel, sardines) are low in toxins and score highest in omega-3s. Wild Alaskan salmon, Pacific halibut, rainbow trout, and yellowfin tuna are generally low in toxins and high in nutrients. And then there are fish that we should avoid at all times: farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean sea bass, and farmed shrimp.

Raspberries and Other Berries
A recent study by researchers at Yale University school of medicine discovered that after eating a high-carb, high-sugar meal, free radicals (rogue molecules produced when your body breaks down food) attack the neurons that tell us when we’re full. The result: It’s hard to judge when hunger is satisfied. Escape the cycle of overindulgence by eating foods that are rich in antioxidants. And berries top the charts.
The berries that give you the most antioxidant bang per bite, in order: cranberries, black currents, blueberries, blackberries, raspberries, strawberries, pomegranates. For a delicious way to add berries to your diet.

Instant Oats
Fiber is the secret to losing weight without going hungry. One U.S. Department of Agriculture study found that those who increased their daily fiber intake from 12 grams to 24 absorbed 90 fewer calories per day than those who ate the same amount of food but less fiber.
Instant oats are one of the easiest ways to get more real fiber into your diet. Plus, new research indicates that oats can also cut your risk of high blood pressure and type 2 diabetes, and even reduce your risk of weight gain. Oats also have 10 grams of protein per half-cup serving, so they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium, like Uncle Sam Instant Oatmeal, which also has whole-grain wheat flakes and flaxseed.

Cruciferous Vegetables and Other Folate-Rich Greens
The more folate you have in your diet, the lower your risk of obesity, heart disease, stroke, cognitive impairment, Alzheimer’s and depression. And a recent study in the British Journal of Nutrition found that those with the highest folate levels lose 8.5 times more weight when dieting. And cruciferous vegetables, like broccoli, cauliflower, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy, are not only rich in folate, they’re also rich in potassium. Researchers at the Department of Agriculture's Human Nutrition Research Center on Aging, at Tufts University, found that foods rich in potassium help preserve lean muscle mass. Another stunner: New research shows that folate helps protect against damage from estrogenic chemicals like bisphenol-A (BPA), which have been linked to obesity. Use this guide to discover which foods pack the most nutritional benefit.

Apples and Other Fruits
What makes the apple so potent? In part, it’s because most of us eat the peel: It’s a great way to add fiber and nutrients to your diet. But there’s a downside: The peel is where the fruit tends to absorb and retain most of the pesticides they are exposed to, apples and peaches being the worst offenders. That’s why, for maximum weight-loss potential, we strongly recommend you buy organic versions of apples, pears, peaches, and other eat-the-peel fruits.
You’ll experience a terrific payoff if you do: In a UCLA study, normal-weight people reported eating, on average, two servings of fruit and 12 grams of fiber a day; those who were overweight had just one serving and 9 g. Credit that extra 3 g of fiber—the amount in one single apple or orange—as the difference maker.

Navy Beans and Other Legumes
Study after study reveals that bean eaters live longer and weigh less. One study showed that people who eat 3/4 cup of beans daily weigh 6.6 pounds less than those who don't eat beans. Another study in the Journal of the American College of Nutrition found that people who eat one and a half servings of beans a day (3/4 cup) have lower blood pressure and smaller waist sizes than those who skip beans in favor of other proteins. Imagine each bean you eat is a perfect little weight-loss pill. Gobble ’em up! Follow these 7 strategies to lose weight without ever feeling hungry.

Dark Chocolate
A new study from Denmark found that those who eat dark chocolate consume 15 percent fewer calories at their next meal and are less interested in fatty, salty, and sugary foods. And research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL ("bad") cholesterol, decrease the risk of blood clots, and increase blood flow to the brain. Dark chocolate boosts serotonin and endorphin levels, which are associated with improved mood and greater concentration; it's rich in B vitamins and magnesium, which are noted cognitive boosters; it contains small amounts of caffeine, which helps with short-term concentration; and it contains theobromine, a stimulant that delivers a different kind of buzz, sans the jitters.
Ice Cream and Other Healthy Desserts
Calcium-rich desserts like ice cream bind to fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1,735 mg of calcium from low-fat dairy products (about as much as in five 8-ounce glasses of milk) blocked the equivalent of 85 calories a day. Plus, half a cup of vanilla ice cream gives you 19 milligrams of choline, which translates to protection from cancer, heart attack, stroke, and dementia. We’re not suggesting you have a bowlful of ice cream every night. But a scoop (the size of a tennis ball) every few days isn’t the diet saboteur it’s made out to be.

Natural Beverages

Always look for all natural beverages with No Preservatives, No Sugar, No Artificial ingredients, high in Antioxident values. Yoli offers 2 beverages that fit into this catagory. Truth a citrus flavored SuperFruit blend and FUN a lemon-lime flavored Electro-lite based sports blend. Both contain a patented proprierty acid reducing product called Alkalete. Beat the soreness, the muscular acidic stress of the daily workout with FUN and Alkalete. Begin your day with Truth and utilize Fun for the daily activities to replenish your body. Your body will love what you are giving it, begin to add the 12 super foods and beverages...For more information contact us: http://www.lifes-a-blast.goyoli.com/

The Worst Drinks for Your Body...

Juice Drinks Labels like "juice drink" and "juice cocktail" are almost always a euphemism for brightly-colored sugar water. For a truly healthy drink, look for 100 percent juice. Nothing else.

Whipped Coffee Drinks When made with 2-percent milk, a large icy cup of Joe can contain up to 800 calories and a third of the maximum recommended intake for artery-clogging saturated fat. And there's a reason why it tastes so sweet: At 170 grams of sugar in a typical drink, you get more of a sugar shock than a caffeine buzz.

Flavored Water Flavored and infused waters may deliver a few extra vitamins, but they're also often packed with added sugars. Next time you buy a bottle of water, check the label: If you see anything more than water and natural flavors, leave it on the shelf.

Diet Soda Diet soda may be calorie free, but it's also 100 percent nutrition free. Plus, if you're guzzling diet coke all day, there's a good chance you're not drinking the healthy beverages your body needs, particularly water and tea. One diet soda a day is fine, but if you're downing five or six cans, you may be doing damage to your body.

Frozen Mixed Drinks When it comes to cocktails, the mixers are the real calorie culprits. Case in point: According to the USDA, a 16-ounce pina colada can clock in at a whopping 880 calories, that's more than 8 times the amount in a shot of rum.

"Healthy" Fruit Smoothies Yes, fruit is good for you, but a 32-ounce smoothie can pack as many as 700 calories with fewer than 2 grams of protein, thanks to the high sugar content. That's like eating a whole pineapple, entire mango and 1 cup each of blueberries and strawberries in a single sitting. Why that's bad: Calories from any food get socked away in your fat cells if you eat more than you can burn.

Sports Drinks Ending your workout by guzzling a typical sport drink may set your weight-loss goals back. Many sports drinks on the market contain a mixture of natural and artificial sweeteners, plus a laundry list unpronounceable additives. If replenishing electrolytes is your goal, switch to zero-calorie Yoli FUN.

Hard Liquor

Your risk for obesity and slew of other health problems starts to climb. A March 2011 study from the American Cancer Society found that the risk of cancer death was 36 percent higher among people who drink liquor than those who drank in moderation or not at all.

Lemonade Most store-bought versions are made from the same sweeteners used in soda, combined with preservatives and artificial color. At 100 calories per cup, and with the equivalent of 6 teaspoons of sugar and zero nutrients, you're essentially drinking liquid candy. Definitely not refreshing.

Soft Drinks It's tough to find a single redeeming quality about soft drinks: They're overloaded with sugar and provide empty calories without satisfying your hunger. In fact, soft drinks are the only food that has been directly linked to causing obesity. If you're not willing to eliminate them from your diet entirely, consider one can of full-sugar soda as an occasional treat—the same way you would a candy bar.

Energy Drinks When people think about "energy" drinks, they're usually referring to products that contain caffeine. The problem is that most "energy drinks" are loaded with too much caffeine and sugar, so while they may give you a short-term burst of energy, you'll ultimately crash and just want to zonk out. When you need a brain boost, you're better off sipping green tea or snacking on a handful of walnuts.

The Role of Protein in Exercise Recovery...

Proper nutrition is essential to help athletes recover from workouts and competitions.
It is widely accepted that carbohydrates are a critical fuel source during exercise and also play a major role in promoting recovery after exercise. However, the importance of protein is less understood.
There is no doubt that protein ingestion helps athletes recover from exercise, but questions remain regarding the optimal amount, type and timing of protein needed in order to optimize training-induced adaptations in skeletal muscle.

How much protein do athletes need?
The current dietary reference intake (DRI) for protein for persons over 18 years of age, irrespective of physical activity status, is 0.8 g per kilogram of body weight per day (i.e., 80 g of protein for a 220-pound person).
However, many sports nutrition experts have concluded that protein requirements are higher for athletes (American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada (2000). Joint Position Statement: Nutrition and athletic performance. Med. Sci. Sports Exerc. 32:2130-2145).
The additional protein may be needed in order to promote muscle adaptation during recovery from exercise in several ways:
Aiding in the repair of exercise-induced damage to muscle fibers.
Promoting training-induced adaptations in muscle fibers (e.g., synthesis of new proteins that are involved in energy production and/or force generation).
Facilitating the replenishment of depleted energy stores.
The American College of Sports Medicine (ACSM), American Dietetic Association (ADA) and Dieticians of Canada (DC) recommend that (see reference above):
Protein recommendations for endurance athletes are 1.2 to 1.4 g per kilogram of body weight per day, whereas those for resistance and strength-trained athletes may be as high as 1.6 to 1.7 g per kilogram of body weight per day.
These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements, if energy intake is adequate to maintain body weight. Some of the implications of the ACSM/ADA/DC Position Statement are that:
Individual protein requirements may be influenced by the size of an athlete as well as the demands of his/her sport (i.e., whether the sport is mainly "endurance"- or "strength"-oriented).
For example, a 132-pound cross-country runner might require 70 to 85 g of protein per day, whereas a 220-pound football player might require up to 160 to 170 g of protein daily.
Athletes require 10 to 15 percent of their daily energy intake from protein, provided that sound nutritional practices are followed and energy intake is sufficient to maintain body weight.

If, for example, an athlete consumes 3,000 kcal and 10 percent of those calories are from protein. That's enough to provide 75 g of protein (3,000 x 0.10 / 4 kcal per gram of protein).
Athletes can meet their protein requirements through diet alone, without the aid of protein or amino-acid supplements, as the typical North American diet is rich in protein-containing foods. The exceptions to this recommendation are athletes who are restricting energy intake in order to lose body weight.
Under those circumstances, a special effort should be made to consume foods (e.g., meat, fish, eggs) and beverages (e.g., milk) that contain ample amounts of high-quality proteins. Vegetarian athletes should also monitor their food choices carefully.

Recovery from strength/resistance exercise
Heavy resistance exercise increases the rates of both protein synthesis and breakdown in muscle for at least 24 hours after a workout. Unless a protein-containing meal is consumed during recovery, breakdown will exceed synthesis, resulting in the loss of muscle mass.
Studies (Tipton KD, Wolfe RR. (2004). Protein and amino acids for athletes. J Sports Sci. 22:65-79; Rasmussen RB, Phillips SM. (2003). Contractile and nutritional regulation of human muscle growth. Exerc. Sport Sci. Rev. 31:127-131.) have shown:
The amount of dietary protein needed to stimulate muscle recovery is surprisingly small, only 5 to 10 grams of amino acids (that's only 20 to 40 kcal of protein).

Essential amino acids are superior to non-essential amino acids for stimulating muscle growth. Foods such as fish, meat, eggs, and milk are rich in essential amino acids.

The "maximum effective dose" of amino acids (i.e., the single serving size that will maximally stimulate muscle protein accretion) is not known, however, one study showed that the amount of muscle protein gained was similar when subjects consumed 20 to 40 g of essential amino acids after weightlifting exercise. (Tipton KD, Ferrando AA, Phillips SM, Doyle D Jr, Wolfe RR. (1999). Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol Endocrinol Metab 276:E628-E634.)

Thus, there seems to be a point of amino acid availability above which no further stimulation of muscle protein synthesis occurs. This suggests that consuming massive single doses of protein in hopes of further accelerating muscle growth (as often practiced by strength athletes) is futile.

The anabolic boost stimulated by a single dose of amino acids is transient and lasts only one to two hours. This means that ingesting repeated small doses of protein during recovery may be more effective in optimizing the rate of muscle protein gain, as opposed to eating just one large meal.

Carbohydrate added to a protein mixture does not markedly affect the muscle anabolic response, but does confer other benefits, most important being the resynthesis of muscle glycogen.

Recovery from endurance exercise
Muscle glycogen is the predominant fuel for energy during exercise, and the ability to rapidly replenish glycogen stores during recovery is important for athletes. This is particularly true for athletes undergoing long exercise bouts or multiple daily workouts.
The best strategy to promote muscle glycogen resynthesis during the initial few hours after exercise is to ingest a high amount of carbohydrate at frequent intervals.
Provided that carbohydrates are consumed at a rate of about 1.2 gram per kilogram of body weight per hour (0.5 g/lb/h), in 15 to 30 minute intervals, most evidence suggests that protein added to a recovery drink will not further enhance the rate of muscle glycogen resynthesis. (5Burke LM et al. (2004). Carbohydrates and fat for training and recovery. J Sports Sci 22:15-30.
Protein consumed after exercise does assist in the repair and synthesis of muscle proteins, and as such, is vital to the recovery process.
For example, protein added to a carbohydrate/fat supplement increased leg muscle protein accretion during recovery from cycling exercise, as opposed to net losses in muscle protein when just carbohydrate and fat were ingested. (6Levenhagen DK et al. (2002) Postexercise protein intake enhances whole-body and leg protein accretion in humans. Med Sci Sports Exerc. 34:828-837.)

Does protein added to sports drink during exercise improve performance?
Two studies recently reported that consuming a protein and carbohydrate beverage during exercise increased performance as compared to carbohydrate alone. ( Ivy JL et al. (2003). Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. Int J Sports Nutr Exerc Metab. 13:382-395; Saunders MJ et al. (2004). Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc. 36:1233-1238.)
Both studies measured exercise time to fatigue in trained cyclists using a randomized double-blind repeated measures design. In each experiment, subjects ingested a 7.75 percent carbohydrate solution on one occasion and a drink that contained 7.75 percent carbohydrate plus an additional 1.94 percent protein (about 4 g of protein per 8-oz serving) on another occasion.

Results

In the first study, subjects cycled at 85 percent peak VO2max immediately after performing three hours of standardized cycle exercise. Results showed that the subjects:
Rode 36 percent longer when ingesting the carbohydrate solution as compared to the placebo.
Rode 55 percent longer when ingesting the carbohydrate + protein solution compared to placebo, and this was also significantly longer than the carbohydrate trial.

Although the second study did not include a control group (no placebo trial), the results were similar in that the subjects rode 29 percent longer during a cycling task at 75 percent VO2peak when they ingested carbohydrate + protein as compared to carbohydrate alone.
While these results are intriguing, definitive conclusions are hampered by the way the research was conducted. Two major limitations are that:
Neither study compared the carbohydrate+PRO drink to a carbohydrate beverage that was matched for total energy intake (i.e., the drinks differed in total calories provided).
The total amount of carbohydrate provided was less than what is generally recommended to be optimal for endurance performance.
As a result, it is not possible to discern whether the increased time to fatigue was attributable to the influence of protein per se or simply the additional energy provided.
It is possible that--like the effect on muscle glycogen resynthesis during recovery--the addition of protein to a carbohydrate beverage is only beneficial when the rate of carbohydrate intake is below the amount needed by the body.
Regardless, additional studies will confirm or refute these initial observations and will also evaluate how carbohydrate and protein might (or might not) interact to benefit the athlete during exercise.

Take home points
After a hard workout, athletes should consume a recovery beverage or snack that contains a small amount of high-quality protein with adequate carbohydrate in order to repair/stimulate muscle proteins and also replenish muscle glycogen stores after exercise.
Foods such as milk, yogurt, a small sandwich, an energy bar with at least 10 grams of protein or a canned sports nutrition shake are all appropriate carbohydrateices.
Although speculative, the muscle proteins stimulated by protein ingestion after endurance exercise are likely related to aerobic energy production (e.g., mitocarbohydratendrial enzymes), whereas those stimulated after weightlifting exercise are likely related to non-oxidative energy production and force generation (e.g., contractile proteins).

The "optimal" recovery beverage composition for strength/resistance and endurance athletes remains to be determined. However, any strategy that provides ample carbohydrate and protein will likely be of benefit to both.

While the addition of protein to a recovery drink is clearly beneficial, it is premature to recommend that protein should be consumed with carbohydrate during exercise.