Water

It falls from the sky (maybe a bit too often!).We swim and play in it. We wash in it. We take it for granted.

Our bodies are between fifty and sixty percent water, depending on gender. Every single cell of the body needs water to function optimally. Water helps the body get rid of toxins. Without adequate water the body's metabolism (how it burns fat) slows down - the same as it would if you skipped a meal. We need water to absorb and circulate the water-soluble vitamins (eight 'Bs' and 'C'). Water in the body helps control body temperature and aids in weight loss. It's required for proper digestion. Water is refreshing and contains no kilojoules, and it's as good as free (from the tap, at least).

A lot (if not all) diets want you to drink upwards of eight glasses of water a day, and if you aren't going to drink anything else it's probably do-able. But most of us still enjoy our morning cuppa - I know I can't do without mine. We actually need about two and a half litres of fluid a day. Approximately one litre will come from the food we eat, but the rest has to be ingested in some form of liquid.

If you live in a hot climate, you do strenuous exercise, or you are pregnant or breastfeeding, then you will need more liquid, and water is by far the best available. Don't let yourself get thirsty. By the time you consciously register that you are thirsty, you are already two percent dehydrated. Dehydration can lead to headaches, lethargy, difficulty concentrating and dizziness. You can go without food for two to three weeks, but going without water (liquids) will kill you in under one week.

Babies and toddlers have a less developed sense of thirst than adults, so they need to be encouraged to drink water in order to maintain a constant body temperature, especially after exercise. Set an example. It'll be good for the children and good for you.

Water, water, everywhere

It falls from the sky (if we're lucky).We swim and play in it. We wash in it. We take it for granted.

Our bodies are between fifty and sixty percent water, depending on gender. Every single cell of the body needs water to function optimally. Water helps the body get rid of toxins. Without adequate water the body's metabolism (how it burns fat) slows down - the same as it would if you skipped a meal. We need water to absorb and circulate the water-soluble vitamins (eight 'Bs' and 'C'). Water in the body helps control body temperature and aids in weight loss. It's required for proper digestion. It keeps our skin supple and looking good. Water is refreshing and contains no kilojoules, and it's as good as free (from the tap, at least).

A lot (if not all) diets want you to drink upwards of eight glasses of water a day, and if you aren't going to drink anything else it's probably do-able. But most of us still enjoy our morning cuppa - I know I can't do without mine. We actually need about two and a half litres of fluid a day. Approximately one litre will come from the food we eat, but the rest has to be ingested in some form of liquid.

If you live in a hot climate, or you do strenuous exercise, or you are pregnant or breastfeeding, then you will need more liquid, and water is by far the best available. Don't let yourself be thirsty. By the time you consciously register that you are thirsty, you are already two percent dehydrated. Dehydration can lead to headaches, lethargy, difficulty concentrating and dizziness. You can go without food for two to three weeks, but going without water (liquids) will kill you in under one week.

Babies and toddlers have a less developed sense of thirst than adults, so they need to be encouraged to drink water in order to maintain a constant body temperature, especially after exercise. Set an example. It'll be good for your children and good for you.

10 weight loss tips

1. Always, always eat breakfast. Cortisol levels are highest in the morning, and high levels of cortisol encourage fat storage. Cortisol is an anti-diuretic and can weaken the activity of the immune system.
Stress and anxiety will also raise cortisol levels. Insulin counters the action of cortisol. Insulin is released when we eat.

2. Eat your evening meal before seven - if at all possible. I know this is difficult if you eat out a lot, or work long hours and still have to prepare a meal when you get home. But allowing several hours between eating and bedtime will improve your sleep.

3. Slow down, you eat too fast. Put knife and fork down between mouthfuls. Count how many times you chew each mouthful - I bet it's less than 20 times, and the recommendation is 30! Remember it takes about 20 minutes for your stomach to tell your brain it’s had enough, so eating more slowly is essential.

4. Dish up, clear up. Whether you are snacking (hopefully fruit, nuts or seeds!) or dishing up dinner, serve a portion and put the rest away. Don't eat straight from the packet or container. Don't eat standing in front of an open fridge. Don't keep food hot while you eat - cold leftovers are not so appealing as a second helping.

5. Eat vegetables first. Fill up on veg and salads (slowly), and you won't be tempted to over-eat starches and protein. If you’re eating out, resist the temptation of the bread.

6. Ask for separate sauce/dressing. It is pretty well impossible to tell just how much dressing is on a restaurant salad - and I'm sure it's not a low-fat variety! If you are at home, measure your salad dressing. You don't need much. Gravy, cheese sauce, mushroom sauce, garlic butter sauce, whatever, measure.

7. Presentation, presentation, presentation. Serve food attractively - nice plate, nice cutlery, good glassware, well set table. That's what makes a restaurant meal appealing. So don't just dish up any old how; make it look good.

8. Practice portion control. Always. When you eating at home, make a point of weighing and measuring your portions. Portion sizes 'grow' if you are not watchful. This is a necessary lifestyle adaptation if you truly want to lose weight and keep it off. It's an eating style, not a restriction.

9. Don't feel deprived. If you want it, eat it - just remember 8 above. As the old adage goes 'a little bit of what you fancy does you good'.

10. Drink more water. We often confuse hunger with thirst. Have a glass of water before and after a meal - if you can't manage the post-prandial glass then you probably ate more than you needed to.

5 ways to beat the silly season

Used to be that the Christmas festivities were restricted to the last two weeks of the year, but now they seem to start as early as October – advertising, greetings cards and the inevitable office ‘do’.
So, as we start only the second week in November, the silly season is well and truly upon us – too much eating and drinking, too many parties and not enough sleep! Here are a few suggestions to help you stay healthy and in control.

Moderate alcohol – this is obvious, isn't it? Alcohol provides calories with no nutritional benefit. Try alternating alcoholic drinks with diluted fruit juice or water. Why not offer to be the ‘duty driver’? Don’t drink and drive. And don’t let anyone who has been drinking drive you!

Eat before you go – especially if you are going to be drinking, have a protein snack or shake first. There will probably be snacks available at the function, but usually these will be very high in fats and salt. Even if you are going to a dinner function, eating first will stop you feeling shaky when the meal is later than the time you usually eat as well as help you make wiser choices and moderate portion sizes.

Walk away from the table – avoid standing near the buffet or snacks table. There is bound to be food that you find irresistible, and it’s so easy to snack without thinking – or even realising – that you’re doing it.

Arrive (fashionably) late, leave early – this is a simple and effective way to limit your exposure to alcohol and food. You still have to get up in the morning. A good night’s sleep (at least your usual number of hours) is essential for a healthy lifestyle.

Drink water – through the evening and before going to bed. Alcohol is dehydrating – a factor contributing to a hangover.

If you follow these suggestions, you will probably end the festive season feeling better than ever.

Water, water everywhere

Are you drinking enough water? I know that it is more difficult to drink plain cold water when a chill hits the air, but, by the same token, warmer days make it easier – and more necessary. Some people swear by an early morning cup of hot water with lemon juice to revive and refresh, and keep the bowel functioning well. Though I must admit, I haven't seen any scientific research on that, it certainly can't do any harm.

Very few people drink enough water. We should aim for 6 - 8 glasses a day. Don't get too carried awa drinking mineral water, the minerals build up in your system. Purified or filtered water is best. If you can't stand it plain, use herbal teas or stand a jug of water on your desk with a bunch of fresh mint and a cinnamon stick in it, and sip on that. You don't have to gulp the water down; in fact sipping is more beneficial. Don't wait until you are thirsty before having a drink... by the time you are thirsty, you are already 2% dehydrated. Water is good for the skin: other drinks (tea, coffee, cold drinks, alcohol) actually USE the body's water supply to digest. Every single cell of the billions in your body contains water, and is surrounded by water - this situation is necessary for the import of nutrients to each cell and the export of waste from each cell. A body can keep going for several days without food, but it needs topping up with water all the time.

If you are exercising, remember to drink water before, during and after exercise.

Fruits and vegetables consist of 90% water, and this form of water is easy for the body to use; plus it provides a good supply of minerals and vitamins. Five to eight servings per day of fruit and vegetables produce over a litre of water as a byproduct of digestion. Eating carbohydrates also helps to store water in the body: carbohydrates (not just the starchy ones) are broken down by digestion and stored as glycogen, and each unit of glycogen is bound with nine units of water - as the glycogen is liberated for use as energy, so too is the water.

So, drink up and stay hydrated.

5 more super foods

Following on from Monday's post, here are 5 more super foods.

Whole grains
Whole grains provide fibre and healthy amounts of the B group vitamins. Fibre slows the digestion of carbohydrates, keeps the blood sugar level stable and binds with dietary cholesterol, helping the body eliminate it. Fibre rich foods are filling, so you tend to eat less. Try couscous, bulgur wheat and quinoa for a change; they are all very quick and easy to prepare.

Pulses
Beans and lentils are high in proteins, fibre and antioxidants. They have a low GI value and keep you feeling full for longer. They also stabilize blood sugar levels.

Olives and olive oil
Olives and olive oil are great sources of monounsaturated fats. Extra virgin olive oil (from the first pressing) has anti-inflammatory properties and decreases ‘bad’ cholesterol. Keep olive oil for salad dressings – don’t cook with it.

Yoghurt
Yoghurt is a good source of protein, Vitamin A and calcium. In addition, yoghurts made with ‘live’ culture are full of probiotics – the friendly bacteria that keep your digestive tract in good working order. Yoghurt has always been one of my favourite foods. I used it a lot whenever my children were not eating well, and I still eat a lot myself. Yoghurt is really delicious and nutritious and very easy to eat and digest. Few of us get the RDA of 1,000mg of calcium – 1,200mg per day if you are over 50. If you are lactose intolerant there are plenty of other sources of calcium (see Wednesday’s post).

Water
Although water is not a food, it is even more vital to health. You can go several days – even weeks – without food (though not without problems!) you can survive only a short time without water. When you feel thirsty, you are already 2% dehydrated and if you lose 20% of your body water, it can prove fatal. 60 – 80% of your total body mass is water. It forms 95% of plasma. Water is needed for growth and repair of the body; it flushes out toxins; it maintains body temperature; it is continually lost through breathing, perspiration and excretion so needs replacing frequently. If you are exercising, remember to drink water before, during and after exercise. Aim for 6-8 glasses a day. I think water should have been number one on my list of super foods, but maybe leaving it until the end means the information will stay with you a little longer.