Are you what you drink

You Are What You Drink: Healthy Suggestions It may seem as if it will be an uphill battle to get your family to switch from heavily advertised sodas, energy drinks, and sugary juice drinks to healthier beverages such as water and milk. Believe me, though, it's a battle worth fighting. Too Much Sugar The high intake of sugar-sweetened drinks has been a driving force behind the high incidence of obesity among our children. Did you know that one 12-ounce can of soda has 10 teaspoons of sugar? I'm sure that none of you would knowingly give that much sugar to your kids with their meals or snacks so try not to put it in their cup. If you do, they may have a lower intake of important nutrients, such as vitamin C, vitamin A, folate, magnesium, and calcium. The decrease in calcium can result in reduced bone mass, which can contribute to broken bones in children and can possibly lead to osteoporosislater in life. How to Make the Switch to Healthy Drinks There are two ways to win this battle. One is to make sure everyone understands just how dangerous sugary drinks can be. Let your kids and spouse know that these drinks are leading culprits in weight gain anddental problems and how the lack of dairy-based drinks can lead to broken bones. The other necessary tactic is to provide healthier choices that your family will learn to love. Top 5 Healthiest Drinks for Families As you are convincing your family to decrease their sugary drink intake, you can introduce them to these better choices. Water. Whether it is flat or fizzy, flavored or plain, water is a fundamental component of your family fitness plan and is the perfect beverage for everyone. It helps to fill you up and is important for many bodily functions. There are many drinks masquerading as water that still have sugar or artificial sweeteners added. Check to be sure the label lists no calories or artificial sweeteners so you get the real deal. Show your kids that the ever-present water bottles that lots of pro athletes, teenagers, and health-conscious young adults carry with them are healthy and cool! Here are some ideas for making water more appealing to your kids. Have plenty of flavored seltzer waters available as an alternative to plain water. Use fresh lemon, lime, or other citrus fruit slices in your water. Or try cucumber slices for a refreshing taste. Always keep water bottles in the car or in your kids' backpacks to encourage water consumption. Milk. Low-fat and fat-free milk are healthful beverage alternatives. Next to water, low-fat or fat-free milk and soy milk are the best beverage options for your family. Milk contains calcium, which we often don't get enough of, as well as protein. Soy milk is a great alternative to cow's milk, especially if you are lactose intolerant, have problems with chronic upper respiratory infections (sinus infections or ear infections), haveasthma, or are just looking to include more soy in your diet. Chocolate milk is okay for an occasional treat; just try to control the amount of chocolate added to keep the sugar under control. 100 percent fruit juice. 100 percent fruit juice is just that -- it is made solely from fruit with no sugar added. Fruit juice has the added benefit of being full of the vitamins that are naturally found in fruit, such as vitamin C and folate. It's very important to remember, however, that a serving is only 4 ounces. The typical juice box is 8 ounces, and many bottles can be up to 20 ounces. I would suggest limiting the total amount of juice for the day to 4 to 8 ounces. If 8 ounces is much less than your family is used to drinking, dilute the juice with water. Start with 25 percent water and 75 percent juice, then slowly increase the percentage of water to 50 percent. Or try mixing juice with seltzer water for a fizzy treat. Vegetable juice. Vegetable juice is a great low-calorie choice that offersantioxidants, such as vitamins A and C, and other nutrients such aslycopene, which has been linked to a reduced risk of prostate cancer. Eight ounces of vegetable juice has 2 grams of fiber, is very low in sugar, and has only 50 calories. Unsweetened teas. Unsweetened teas -- those that are already bottled -- and homemade iced or hot herbal teas can be great calorie-free options. Black and green teas also have proven health benefits, such as decreasing your risk of cancer andlowering cholesterol. Many herbal teas taste sweet enough on their own, so you don't need to add any extra sugar or honey. If they don't, try adding a small amount of 100 percent fruit juice for a delicious blend. Teas come in many family-friendly flavors, such as berry, orange, and cinnamon, so you have plenty of options to try. When buying bottled teas, be sure to check the nutrition labels to make certain they have no calories.

Stop Drinking Plain, Boring Water and Flavor  I know you know that water is good for you. I also know that there's a good chance you don't like the taste or water, or you just get sick of drinking plain water every single day. So I've got some tips that will keep you from dreading your water bottle. But First, Why Do You Even Need All That Water? Your body needs water to function normally — most of your tissues and organs are moist, and you need water for a lot of biological processes to occur. And you lose water every time you exhale, urinate or sweat. Drinking plenty of water helps to replenish all that lost fluid. If you don't drink enough water, you'll get dehydrated, which isn't good for you. The Institute of Medicine suggests that men should get about 125 ounces of water a day and women should get about 90 ounces. About 20 percent comes from food, but the rest comes from what you drink.  Technically, your water doesn't need to be all plain water – literally, any beverage you drink has some (or even a lot) of water. But, while some of those drinks are healthy – like 100-percent fruit juices, low or nonfat milk, and soy, rice or almond milk, you don't need more than a cup or two each day, and drinking more than that can quickly lead to extra calories.  Some of your beverages may not be so good for you – sugary sodas, too much alcohol, or energy drinks with excessive amounts of caffeine Is Caffeine Really Bad for Me? It's not bad as long as you keep your caffeine intake within reason, and while the thought used to be that caffeine would dehydrate you because it's a diuretic (makes you pee), it turns out the amount of caffeine isn't enough to cause extra fluid loss.   But, if you've already had a couple of cups of coffee or gulped those energy drinks, you probably don't want any more caffeine, especially if you plan on sleeping at night. All in all, water is the perfect source of water because it has no calories, and it's cheap, too. Usually, anyway. We're Back to That Boring Taste No problem. First, there's a good chance you'll get used to the flavor of plain water if you keep drinking it every day. We humans are funny that way — feed us the same thing over and over, and sooner or later we'll start to like it. But, if it seems like your appreciation for water is a long way off, there are some things you can do to improve the flavor: Add sliced fruit to plain water Drink sparkling water Try water flavor enhancers Make herbal tea You might be surprised at how much flavor one little wedge or lemon or lime adds to a glass of water — in fact, it's common for some restaurants to serve water with a slice of lemon. It's not really enough to add any extra nutritional value, but it doesn't add any extra sugar or un-natural things you might not want either.  But why stop there? Almost any fruitcan add a subtle flavor to plain water. Sliced strawberries, grapes, melons, oranges, kiwi, cucumbers, and grapefruit are good for starters. Here's what you do: Grab a good-sized pitcher — half a gallon or so is fine. Wash a whole lemon and slice it up. And maybe a lime too. And an orange. Put the fruit in the pitcher. Add the water. Keep the pitcher in the refrigerator — in about an hour or so, the fruit will infuse the water with plenty of flavor.  Play around with different combinations and amounts of fruit. You may want more of a subtle flavor with just a few pieces, or up to two or three cups of fruit.  Another way to add flavor – and aroma – is to add a couple of sprigs of fresh herbs. Mint, Rosemary, basil, and lavender all blend well with fruit flavors: Melon and mint Strawberries and basil Mango and cilantro Grapes and thyme Blueberries and lavender One note: drink your fruit infused water within a day or so or remove the fruit after a few hours or the water gets cloudy. Sparkling Water Another way to escape water malaise is to buy sparkling water – look for mineral water or soda water. Some brands sell flavored sparkling water – but check the ingredients carefully because some brands call themselves 'flavored water,' but they're really just sugary soft drinks.  Sometimes I'll make something I call "half-way juice soda" by combining fruit juice (grape is my favorite) with an equal amount of sparkling water. Cuts the calories in half and tastes better than sugary soft drinks. Flavor Enhanced Water There are a couple of choices here, but you have to be Nutrient Label savvy. You can buy bottles of 'vitamin' enhanced flavored water or little bottles of packets of flavorings that you dump into a bottle (or glass) of water. Some of these bottled enhanced waters contain sugar, and some are sweetened with erythritol or stevia. They often have vitamins and minerals added to them, which doesn't hurt anything, but they're not necessary if you're eating a healthy diet.  Herbal Tea If you think about it, herbal tea is basically flavored water. Try a blend of flavorful herbs or go with a classic like chamomile or mint. Black and green tea are good too — they have some caffeine, but not as much as you'd find in coffee.  See? It's easy to give your water a boost of flavor without ruining your waistline. Just one final tip — if your tap water doesn't taste too good, pick up a few bottles of purified drinking water, buy a filtered pitcher, or have a filtration system installed so your tap water will be clean and fresh tasting — with or without any added flavors.

6 Reasons Why You Should Drink Plenty of Water 1 Water is an Essential Nutrient is the Primary Nutrient in Sports Nutrition. Stanislaw Pytel / Getty Images Water is an essential nutrient our body depends upon for optimal health and fitness. It keeps us hydrated and assists with other vital processes at every level of human function. According to research, water is shown to be the most important nutrient in sports nutrition.   The human body is made up of over 60% water. Water helps with all body functions operating around the clock. It maintains hydration, digestion, heart and lung function, joint lubrication, protection of our tissues, regulating body temperature, and much more. Water can be considered our life line with endless health benefits. It keeps us feeling and functioning at our best and chronic studies continue to report more positive feedback on why drinking plenty of water is essential to our health.  2 Water Helps with Weight Loss Water Intake Speeds Up Weight Loss. JGI/Jamie Grill / Getty Images Studies have revealed increasing water intake allows for faster weight loss compared to those not drinking enough water. A glass of water before a meal has shown to decrease appetite, aid in digestion and boost metabolism.  Portion control is better adhered to and improved weight loss results experienced. Many people confuse thirst for hunger which has contributed to weight gain. Nutritionists are now recommending drinking a glass of water when you are feeling sluggish or fatigued before reaching for food.This simple test for dehydration vs hunger has shown to help with portion control. Drinking water throughout the day also eliminates the desire to consume sugary sodas/juices loaded with unwanted calories. A recent study on water-induced thermogenesis has shown drinking cold water increases energy expenditure in the body. Research indicated the increase in energy is created by the body’s effort to warm the water to body temperature. This theory explains the boost to metabolism and increased weight loss.  3 Water Reduces Belly Bloat Getty Images Holding water or feeling bloated can make us feel uncomfortable. It's often caused by poor digestion, increased sodium or monthly cycle for a woman. Many believe when they're holding water, drinking water should be avoided. This is far from the truth. Water is a natural remedy to reduce bloating and drinking plenty throughout the day will begin the flushing process. Retaining water is the body’s natural protective measure to prevent dehydration, so bloat time is no time to hold back drinking fluids. Drinking water will reduce the amount of retained salt and lubricate the colon to hasten elimination of belly-bloating foods.  4 Water Assists Digestion Constipation is an unpleasant experience and not drinking enough water promotes unhealthy digestion. Time to increase the water and keep things moving at a regular and comfortable pace. Water binds to soluble fiber in the large intestine and increases the bulk of our stool, reduces transit time and makes elimination easier. When water is kept from our digestive system, the body pulls water from our stool creating a constipation problem. Drinking plenty of water prevents constipation, promotes healthy digestion, flushes toxins, and eases the burden on our kidneys  5 Water Keeps Our Skin Healthy Do you suffer from dry and lifeless skin? The reason may be a lack of water as part of your daily nutrition. Clearing up our skin starts from within and is benefited when we drink plenty of water. We lose body water through sweat and even more during a workout and hot environmental conditions. Drinking water ensures rehydration and replenishment of the natural lubrication to our skin. Our skin loves moisture and drinking plenty of water helps restore suppleness and eliminates dryness. Drinking enough water is always a question and a good indicator is checking the color of your pee. Healthy urine is fairly clear and shows we're drinking plenty of water to keep our skin moist and lubricated. Using lotion is fine but drinking water remains the primary way to maintain well-hydrated skin.   6 How Much Water Should I Drink?  Daily Water Requirements Differ Per Person. Peter Dazeley / Getty Images Water requirements are met through how much we drink and a small percentage through food intake. Each person will differ in water requirement based on age, environment, and activity levels.  We lose water in every day body functions of sweating, breathing, and going to the bathroom.  If we're physically active, in hot climates, running a fever, or having flu symptoms like diarrhea or vomiting we will lose even more water.  All water loss requires replacement to keep our bodies well hydrated and healthy. The Food and Nutrition Boardreleased new dietary reference intakes for water. "It is recommended that women consume 2.7 liters (91 oz.) daily and men consume 3.7 liters (125 oz.) through various beverages (80%) or in food (20%).” A great indicator for healthy water intake is fairly clear urine and to drink more until that mark is reached.

Cabbage has been a staple of northern European cuisine for centuries. And rightfully so, as it is a healthy, low-calorie, low-carbohydrate, fiber rich vegetable that can take on may different flavors, making it a versatile cooking ingredient. It is also one of the most inexpensive vegetables and keeps for a very long time. There are several varieties of cabbage, including head cabbage, napa cabbage and savoy cabbage. Typically, cabbage leaves are green, but red and purple cabbage is also available. Red or purple cabbage is a different strain of cabbage and may be tougher than green cabbage. Most cabbage is available all year long, with peak season for savoy cabbage being from August through spring. Cabbage Nutrition Facts Serving Size 1 cup, chopped raw (89 g) Per Serving % Daily Value* Calories 22   Calories from Fat 1   Total Fat 0.1g 0% Saturated Fat 0g 0% Polyunsaturated Fat 0g   Monounsaturated Fat 0g   Cholesterol 0mg 0% Sodium 16mg 1% Potassium 151.3mg 4% Carbohydrates 5.2g 2% Dietary Fiber 2.2g 9% Sugars 2.8g   Protein 1.1g   Vitamin A 2% · Vitamin C 54% Calcium 4% · Iron 2% *Based on a 2,000 calorie diet One cup of raw, chopped cabbage contains only 22 calories, 5 grams of carbohydrates, and 2.2 grams of fiber. Almost half of the carbohydrates found in cabbage come from fiber, making it a filling, heart healthy food choice. Cabbage is cholesterol and fat-free and contains a negligible amount of sodium Cabbage Health Benefits Cabbage is a good source of fiber. Fiber, the indigestible part of carbohydrate, is an important nutrient in the diet as it helps to keep you full, can pull cholesterol away from the heart, regulates bowels, and maintains steady blood sugar. Studies have found that those who eat adequate amounts of fiber are at healthier weights and have a reduced risk of heart disease and certain cancer. Cabbage is also an excellent source of vitamin C and vitamin K, a good source of folate, and a good source of manganese. In addition, cabbage is one of the cruciferous vegetables shown to have anti-cancer properties. Studies suggest that ingesting 3 to 5 servings per week of these vegetables (including cabbage,cauliflower, broccoli, Brussels sprouts,kale, and collard greens) can help protect from several types of cancer including prostate, lung, breast, and colon cancers. The reason for this may be because of how these vegetables activate certain enzymes in the liver, which bind to carcinogens. Common Questions About Cabbage  I thought coleslaw was fattening, isn't that made of cabbage? Traditional coleslaw, that of which is usually served as a side dish in a deli or restaurant, typically is made with sugar and mayonnaise, making it a high calorie and high fat food. However, homemade coleslaw, made with other ingredients such as low-fat Greek yogurt, may contain only one-third of the calories as coleslaw that you get on-the-go. It is easy to make substitutions and additions to coleslaw, making it a fiber and protein packed side-dish that is low in calories, sugar, and fat. You can play around with some of the recipes below for good substitutions. Why does cabbage smell when being cooked? If you're steaming or sauteing cabbage, you might notice an unpleasant smell in the air, similar to flatulence. This is because of the sulfur compounds in cabbage activated during the heating process. To minimize the smell, try splashing with a bit of acid, like lemon juice, to inhibit the activation. Picking and Storing Cabbage  Choose firm heads that are free of blemishes. The cores should not be dried out. Keep cabbage wrapped whole in the refrigerator to maintain freshness. Aim to keep it whole until ready to use. Cutting it before use will speed up the spoiling process. Healthy Ways to Prepare Cabbage Cabbage can be eaten raw and shredded like coleslaw or used in soups and stews. It can be steamed, stir-fried, or braised. You can also steam the leaves and use them as a wrap for meat or another filling, low-carbohydrate meal option. Recipes With Cabbage Use cabbage as a base for your protein, saute it for a simple side dish, or make some Asian and Thai inspired coleslaw for a nutritious and delicious low calorie slaw substitution. Asian Slaw with Ginger Tahini Dressing Simple Mexican Coleslaw Unstuffed Cabbage

Nutrition Facts & Healthy Tips About Pineapple Posted: 15 Apr 2018 10:28 PM PDT Nutrition  The great news is that pineapples are both delicious and nutritious. Did you know that they are also fairly high in sugar? Because of this, if you have diabetes or follow a low-carb diet, it's best to manage your pineapple portions carefully. Pineapple Nutrition Facts Serving Size 1 cup, chunks (165 g) Per Serving % Daily Value* Calories 82   Calories from Fat 2