Dear Friend,

Did You Know?

One glass of water shuts down midnight hunger pangs for almost 100 percent of people looking to lose weight.

In 37 percent of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. 75 percent of Americans are chronically dehydrated. Even MILD dehydration will slow down your metabolism as much as 3 percent, so drinking more water may provide you with more energy. Lack of water is the #1 trigger of daytime fatigue.

Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80 percent of sufferers. Now while a general statement like '8-10 glasses of water' is OK for the general population, I prefer a more accurate measure for those engaging in regular exercise.

If you are a 120 pound woman or a 250 pound man, 8- 10 glasses of water is too vague. A 'glass of water' to one person could be a four ounce cup. To another person it might mean a sixteen ounce glass. A much better and more precise rule of thumb is .5-.6 ounces of water for each pound of bodyweight. So a 140 pound woman who exercises consistently should be taking in about 70 ounces of water daily.

A mere 2 percent drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen.

Drinking 5 glasses of water daily may decrease the risk of colon cancer, breast cancer and bladder cancer.

Source: University of Washington study, reported in Integrated and Alternative Medicine Clinical Highlights 2002 Aug 4;1(16).

Eat as Nature Intended

In the quest for eating healthy foods, I encourage people to strive to include a balance of lean proteins (lower fat poultry, fish, dairy and beans), whole grain carbohydrates (bread, rice, pasta and cereal) and fibrous carbohydrates (whole fruits and vegetables) in each meal. All three food groups play important and distinct roles for optimal health, energy and nutrition for our bodies, and ideally will come from the freshest choices possible.

By contrast, consuming highly processed foods leads to a significant loss of vital nutrients that our bodies require for optimal function. Take V-8 juice as an example. We can store a can of vegetable juice in our pantries for a year or longer before consuming it. Try leaving a tomato, beat, carrot, some celery and a handful of spinach out on your countertop for a year - even after 10 days, is this something you would want to eat? Of course these fresh foods will decompose in very short time. In order to keep a can of V-8 juice "consumable" much of the nutrient value is cooked out of the vegetables and many preservatives have been added, including high amounts of sodium.

To achieve the highest nutritional value in the foods we consume, we'll do well in striving to eat food as close as possible to the way nature intended. Does that mean we should eat raw foods in every meal? Of course not, but here are some tips to help you eat food that still contain a rich mix of nutrients and energy:

• Steam your vegetables rather than boil them, and of course raw veggies are the most nutrient dense. Eat whole fruits rather than drinking the juice to allow for consumption of the fiber from the fruit.
• Eat whole grain-rich foods founds in breads, pastas, cereals and rice, rather than the bleached, enriched and processed counterparts. Whole grains provide great sources of fiber, vitamins, minerals, and protein.
• Vary your protein choices with a variety of fresh fish, poultry, eggs, beans, peas, nuts and seeds. Minimize red meats containing high levels of saturated fat.
• Instead of frying, try baking, broiling, steaming or boiling your food.
• In terms of nutrient value, fresh is always best, then frozen; canned foods have the least nutrient value and contain lots of preservatives.
• Use natural herbs like basil or chives, and seasonings such as allspice, onion, and garlic or lemon juice and low fat broths for flavoring foods instead of butter, margarine and other high fat condiments.

With these tips in hand, focus on one small change each week. Maybe this week the change is just a simple awareness that food is designed to provide nutrients to your body for optimal function and performance, rather than used as a drug to mask discomfort or indulge in pleasure. Always remember, with the right balance and consumption of fresh, healthy food, we perform better at work, with our kids, spouses, friends, when we play, and our mental, physical and emotional outlook improves dramatically. Don't take my word for it, try it out yourself!

Let's get started today - remember, one small change this week.

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