When it comes to weight loss, water is vital. It helps flush toxins from your body, and allows your metabolism to function efficiently. Thus, here are 5 simple tips to help you drink more water:
1. Do you drink fruit juice or other beverages besides water? Try diluting them with water. You can work up to it gradually if you want to – start by adding 3/4 juice and 1/4 water. Keep adding more water as time goes on, until you are drinking 75% water and 25% juice, or even mostly water with just a splash of juice for flavor.
2. Combine other activities with drinking water. Every time you visit the restroom, drink an 8 ounce glass of water before or after. Do the same before each meal, and after each meal. Before you go to bed, or before you brush your teeth, etc.
3. Consume vegetables & fruit with a high water content--some examples include watermelon, cantaloupe, apples, cucumbers, and tomatoes.
4. Carry a water bottle with you wherever you go. Sip some while you sit at traffic lights, before you go into a store, after you come out, while you work all day – just keep sipping and you can drink a fair amount of water in a day.
5. If continuous sipping isn't feasible for you, try scheduling a few time periods (such as your lunch hour) to drink greater amounts.
Tuesday, August 9, 2011
-The amount of food you consume should reflect when you plan to exercise. If you eat within 2 hours of a workout, choose something light such as a cereal bar or a banana. But if you plan to eat more than 2 hours before a workout, aim for a smaller meal that is around 400 to 500 calories.
-To avoid stomach discomfort, avoid foods that are high in fiber, such as bran. Foods that are high in fiber (as well as those high in fat and/or protein) also take longer to digest.
-Aim to drink 7-10 ounces of water 10-20 minutes before a workout. An additional 17-20 ounces is recommended 2-3 hours prior, if possible.
-Keep track of what you eat and how you feel. Everyone is different, so it is important to listen to your body and identify the foods and beverages that make you feel best!
Friday, August 5, 2011
But even so, the effects of this modest activity on the brain were remarkable, Dr. Middleton said. While the wholly sedentary volunteers, and there were many of these, scored significantly worse over the years on tests of cognitive function, the most active group showed little decline. About 90 percent of those with the greatest daily energy expenditure could think and remember just about as well, year after year.
The same message emerged from another study published last week in the same journal. In it, women, most in their 70s, with vascular disease or multiple risk factors for developing that condition completed cognitive tests and surveys of their activities over a period of five years. Again, they were not spry. There were no marathon runners among them. The most active walked. But there was “a decreasing rate of cognitive decline” among the active group, the authors wrote. Their ability to remember and think did still diminish, but not as rapidly as among the sedentary.
“Our results indicate that vigorous exercise isn’t necessary” to protect your mind, Dr. Middleton said. “I think that’s exciting. It might inspire people who would be intimidated about the idea of quote-unquote exercising to just get up and move.”
“If an inactive 70-year-old is heading toward dementia at 50 miles per hour, by the time she’s 75 or 76, she’s speeding there at 75 miles per hour,” said Jae H. Kang, an assistant professor of medicine at Brigham and Women’s Hospital at Harvard Medical School and senior author of the study. “But the active 76-year-olds in our study moved toward dementia at more like 50 miles per hour.” Walking and other light activity had bought them, essentially, five years of better brainpower.
“If we can push out the onset of dementia by 5, 10 or more years, that changes the dynamics of aging,” said Dr. Eric Larson, the vice president of research at Group Health Research Institute in Seattle and author of an editorial accompanying the two studies.
“None of us wants to lose our minds,” he said. So the growing body of science linking activity and improved mental functioning “is a wake-up call. We have to find ways to get everybody moving.”
Source: New York Times