Daily Archives: July 31, 2016

FLUIDS: HOW MUCH IS TOO MUCH?

How many times have you heard or read the recommendation to drink at least eight-8 ounce glasses of water a day for health reasons. Or that using thirst to drive your drinking habits is not adequate to stay properly hydrated. Or that caffeinated beverages such as soda and coffee can cause dehydration? Probably way too many considering that all these are essentially hogwash.
That’s right. According to the recent findings of an Institute of Medicine panel of U.S. and Canadian scientists than convened for the general public, none of those statements hold water. What they did conclude was that men need an average of 16 cups of water a day and women need 11 cups. But that does not mean you need to drink that much water. All the fluids you consume each day is included in that 16 cups. And don’t forget the moisture in foods. Researchers also suggest that there is an extreme variability in water requirements for every individual that depends on climate, activity level, and how much he or she sweats. This makes a recommendation like eight of “8” antiquated. When it comes right down to it, most people will be fine if they just drink when they are thirsty.
There are two reasons for individuals to consider drinking more than the recommendations here. One, athletes in training dramatically increases their fluid requirements. Two, for those dieting, drinking more water makes one feel full, enabling them to cut down on portion sizes. So, drink up if your goal is to lose fat or gain muscle. If not, you’ll be fine by letting your thirst determine the drinking.

Fluidy Foods:
Water Content (cups)

Cucumber (one large) 1.25
Watermelon (one wedge) 1.1
Asian pear (one large) 1
Chicken noodle soup (one cup) 1
Corn (one cup) .9
Salad (1.5 cups) .9
Low-fat yogurt (one cup) .8
Low-fat cottage cheese (one cup) .8
Baked beans (one cup) .8
Baked potato (one medium) .6
Brown rice (one cup) .6
Grapes (one cup) .6
Apple (one medium) .5
Oatmeal (One cup) .5
Orange (one medium) .5

HOW ONE SNACK FOOD CAN HELP PREVENT WEIGHT GAIN

Yes, nuts! Nuts were a major part of the diet of man for millions of years. They’re essential for good health and have amazing ability to curb the appetite, increase fat burning and boost metabolism. Here’s a partial list:

Almonds: Nutritional value Best way to eat

20-24 per ounce High in fiber, vitamin E Out of hand or
magnesium mixed with yogurt

Calories: 164
Total fat: 14 g.
Saturated fat 1 g.
Protein: 6 g. Fiber: 3 g.

Brazil Nuts

6-8 per ounce. High in Selenium Chopped
Calories:186 mixed into salad
Total fat: 19 g.
Saturated fat 5 g.
Protein: 4 g.
Fiber: 2 g.

Cashews 16-18 per ounce High in zinc, copper Chopped in Asian
Calories: 160 magnesium, iron i Stir-fry
Total fat: 13 g.
Saturated fat 2 g.
Protein: 5 g.
Fiber: 1 g.

Chesnuts Low in fats ] toasted
3 per ounce.
Calories: 56
Total fat: 0 g.
Saturated fat 1 g.
Protein: 1 g.
Fiber: 1 g.

Hazenuts High in monosaturated fat Mixed into
18-21 per ounce pancakes, waffle
Calories:178 or muffin batter
Total fat: 17 g.
Satruated fat 1 g.
Protein: 4 g.
Fiber: 3 g.

Macadamia Nuts high in magnsium in fruit salad
10-12 per ounce.
Calories: 204
Total fat: 21 g.
Saturated fat 3 g.
Protein: 2 g.
Fiber: 2 g.

Pecans high in thiamine toasted or add to
18-20 per ounce. Soup, top of oatmeal
Calories: 196
Total fat: 20 g.
Saturated fat 2 g.
Protein: 3 g.
Fiber: 3 g.

Peanuts high in protein, folate ground into nutty
27-30 per ounce. spread on bread
Calories: 161
Total fat: 20 g.
Saturated fat 2 g.
Protein: 7 g.
Fiber: 2 g.

Pistachios high in potassium eat in natural, tan
45-47 per ounce.
Calories: 158
Total fat: 13 g.
Saturated fat 2 g.
Protein: 6 g.
Fiber: 3 g.

Walnuts best source of alpha- chopped and mixed
12-14 per ounce linoleic acid and omega-3 in low-fat
Total fat: 18 g. fatty acid a cream cheese
Calories: 185
Saturated fat 2 g.
Protein: 4 g.
Fiber: 2 g.