Resolution Series: Importance of Water

water-glassesWater is a key player in weight management, but also critically important in every other aspect of our health. Water is one of the most neglected and essential components of nutrition. The importance of water cannot be overlooked.

If you experience headaches, fatigue, muscle pains, constipation, heartburn, anxiety attacks, food intolerances, joint and muscle weakness, dry skin, chapped lips, water retention, digestive problems or bad breath, you may be suffering from dehydration. Many people are dehydrated and are not even aware of it. Even mild dehydration can impair cognitive function, such as short-term memory, alertness and concentration. Continue reading “Resolution Series: Importance of Water”

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Say No to Sugary Drinks with These Infused Water Recipes

fruit-waterIt’s hot outside and cold drinks are in. But instead of sweet iced tea, iced lattes and sugary lemonade, quench your thirst with homemade flavored water.

Sugar consumption is a real problem in the U.S. The  World Health Organization recommends no more than 5% of your daily caloric intake come from added sugar. For the average adult with a normal body mass index (BMI), 5% amounts to 25 g, or approximately 2 tablespoons of sugar.

Apparently, sugar must be too easy to swallow, because Americans on average consume 10 times that amount per day – and the biggest culprit is beverages. Not only does consuming this much sugar lead to weight gain, but it is also associated with an increased risk of obesity, type 2 diabetes, heart disease and gout, and it has even been linked to cancer.

Your best bet to beat the heat and stay hydrated is good old water. Continue reading “Say No to Sugary Drinks with These Infused Water Recipes”

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Water = Healthy Hydration

The body is composed of over 60% water; no wonder we need to keep hydrated throughout the day! Eight 8-ounce glasses of water a day is recommended, however you may need more or less depending on your exercise habits, medications taken and other factors. More than half of your body weight is water weight!

Often we may not even know we’re dehydrated. When you’re feeling thirsty, your body is already in a state of dehydration. Signs of dehydration include tiredness, fatigue, dizziness, weakness, irritability, hot flashes, dry mouth, tongue, lips, darker colored urine and decrease of urine output. Babies, young children and the elderly are most susceptible to becoming dehydrated, and should be specially monitored for this life-threatening state of bodily disruption.

With the summer temperatures approaching, always be cautious to make sure you’re meeting your hydration needs. We all love to spend our time outdoors – whether you’re lounging in the warm sun, biking, jogging, roller blading, playing baseball, etc. Before you head out, be sure to grab a water bottle (glass or BPA-free is best) to go.  Continue reading “Water = Healthy Hydration”

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Water: Hydration and Health

Do you experience headaches, fatigue, muscle pains, constipation, heartburn, anxiety attacks, food intolerances, joint and muscle weakness, dry skin, chapped lips, water retention, digestive problems, or bad breath? If so, you may be suffering from dehydration. Many people are dehydrated and are not even aware of it. Even mild dehydration can impair cognitive function, such as short-term memory, alertness, and concentration. Dehydration can result from simply not drinking enough water, or from drinking fluids such as soda, coffee, or alcohol that rob your body of water. Pregnancy, breastfeeding, hot weather, exercising, and illnesses that involves a fever, vomiting, or diarrhea also increase your body’s need for water.

5 Ways to Prevent Dehydration

  1. Carry water with you everywhere you go.
  2. Eat foods that contain a high amount of water, such as fruits, vegetables, soups, and smoothies.
  3. Drink beverages such as milk, low-sugar juices and herbal teas.
  4. Fill water bottles at the start of your day and make sure you drink them by the end of the day.
  5. Drink room-temperature and still water rather than sparkling or ice-cold water. Carbonation and cold temperature make it harder to drink very much water at one time.

Continue reading “Water: Hydration and Health”

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Stay Hydrated – Not Just With Water

With temperatures soaring past 100 degrees, staying hydrated is important.  Drinking plenty of water is crucial, however, you aren’t just losing H2O when you sweat, you are losing key electrolytes. Electrolytes aid in a number of vital bodily processes. Many heart and nerve functions, muscle control and coordination, and the body’s ability to absorb fluids all depend on a healthy balance of electrolytes. The most common electrolytes found in the human body are sodium, potassium, magnesium, chloride and calcium.

So you can see how important it would be to make sure that you maintain a good balance of water and electrolytes.  Here are some tips to stay healthy in this heat.

  • Minimize exercise outside.  Early morning and late evening are better times to be outside, when it is a little cooler.
  • Eat plenty of fluids.  Fruits like watermelon and cantaloupe are not only delicious but are mostly water.
  • Drink water with electrolytes. If you find yourself outside and sweating, add an electrolyte mix to your water.  My favorite is Emergen-C. They are very convenient and come in a variety of flavors. (And they are on sale until tomorrow.)
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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
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