Most people are awed to hear that the human body is composed of 60 – 70% water. In fact, it’s been said that our brains are made up of over 80% water! No wonder the nutrition authorities say to drink eight 8-ounce glasses of fresh water daily. We need water in our bodies more than we do food, that’s why the human body can go longer without food than it can this vital liquid.

Besides quenching our thirst, water does many other very important things. Take for example that water is the main ingredient in all of the processes needed to break down, digest and excrete our food. Without enough water in the system, a problem somewhere along the alimentary tract (in the digestive system) usually pops up. Problems can range from constipation to kidney stone formation.

Water helps to extract and distribute the necessary water soluble vitamins from food such as Vitamins B and C. It helps to pull out and deliver other important macro minerals like protein and carbohydrates as well. In essence, if you eat, you must have water in order to get any benefit out of food. Lucky for us, fruits and vegetables have a high water content that help to replenish our water needs.

Water is also important in all of the body’s joints, tissues and organs as it acts as a lubricating agent. Additionally, the water in our bodies helps to eliminate toxins that are produced during cellular metabolism. One other very important role that water plays in the human body is as a temperature regulator. It helps to ensure that we don’t overheat by releasing heat energy from the body via perspiration and evaporation. Water is also an essential player in transporting oxygen to all the cells of the body.

On a daily basis, we can lose up to a half gallon of water per day just in normal perspiration, urination and breathing (respiration) alone. For people who exercise or exert more energy, the amount of water loss increases. Therefore it is extremely important to continually replenish the body with water throughout the day, not just when you’re feeling thirsty.

If you live in a warmer climate, drink more water as you will sweat more than someone living in a cooler region. Summer months especially see a high number of dehydration cases, so be sure to hydrate when you are out and about in the summertime. Children are also prone to hydration as they tend to ignore their thirst cues when playing and having fun. Dehydration symptoms are easily recognized; confusion, dizziness, nausea and even vomiting.

It’s important to drink water throughout the day, even if you don’t feel thirsty. In fact, when you are feeling thirsty it’s too late; you are already moving in the direction of dehydration. So maintain a good fluid intake and drink extra water when exercising or during hot weather.

We’ve all seen it, studied it and even tried to follow it – the food pyramid. It made its debut over a decade ago, created by the USDA to educate the public on healthy food choices. Alas, the American waistline continued to expand; the old food pyramid just wasn’t doing its job.

Since its inception there have always been those who felt it wasn’t entirely correct. For this reason other pyramids were devised – pyramids for vegetarians, pyramids for high-protein dieters, even pyramids for specific cultures.

Finally, the USDA took note of their own failing pyramid and began intense research into nutrition, fitness and health to produce the just unveiled New Food Pyramid in 2005.

The New Food Pyramid Guidelines

When you first look at the New Food Pyramid you will notice a resemblance to the old. It’s still a pyramid. However, not much else is the same. The new pyramid is on its side and is brightly colored in orange, green, red, yellow, blue and purple triangular stripes. Each stripe is meant to represent a particular food category and its width demonstrates the proportion in which it should be consumed with relation to the other food categories.

The orange stripe represents grains (of which half should come from whole grains), green is for vegetables, red represents fresh, canned, frozen and dried fruit, blue is for milk products (low- fat or fat-free), and purple is for meat and beans, or sources of protein. The smallest band, yellow, is for oils. A set of stairs on the left leads to the pinnacle of the pyramid, they represent physical activity and the importance of fitness on a person’s health. On the bottom of the pyramid are pictures of food that correlate to each color, helping the reader to get a visual of how much of each food group and in what proportion they should be eating.

The old pyramid was a “one-size-fits-all”. The USDA solved the dilemma this time around by creating twelve different pyramids, each based on the amount of calories consumed by the individual and on their level of physical activity. So, how can a person determine which pyramid they should use? There is an interactive demo on the website shown above which allows the user to place their age, sex and physical activity level into a form which then spits out the correct pyramid, in addition to serving sizes, tips and advice, for that person.

The USDA, other government officials and health and nutritional educators alike are all hoping that the New Food Pyramid will help to educate the public better on their food choices. Their overall goal is to increase the health and quality of life of the population.

Many health agencies and educational professionals are happy with the new food pyramid and the advice it offers. However, there are others who feel that it still doesn’t show the full picture of nutrition and how it relates to our health. For example, the loudest complaint is that in order for a person to know how many servings of each category they should be getting (in other words, to personalize their own pyramid), they need access to the internet. Many Americans don’t have this capability or will never do it of their own free will. Additionally, critics are lamenting the fact that the difference between protein sources is not better defined. The recommendation that only one-half of grains come from whole grains is another topic of contention. Only time will tell if the New Food Pyramid is everything it was planned to be. In the meantime, take control of your own diet and fitness, educate yourself, take classes, read, ask questions and get involved in your own health.

The most abundant macromineral in the human body is calcium, accounting for approximately 1.5% of total body weight.

In addition to being the most plentiful, it is also one of the most important minerals. Its main functions are in the growth, maintenance and reproduction of the human body. An astonishing 99% of calcium can be found in the bones and teeth with the remainder of calcium residing in both intra- and extracellular fluids.

Calcium, Diet, and Health

Sir Humphrey Davy of England was the first researcher recognized as isolating the impure metal form of calcium in 1808. However, calcium’s history is far older, with records dating from 975 AD, indicating the use of plaster of paris to set broken bones, and from the first century AD, when Romans prepared a lime mixture of “calx”. As a nutritional mineral, calcium is now known to play many essential roles in the body’s everyday functions.

One of its most important functions, is its action in muscular contractions which in turn helps to regulate the heartbeat and assist in the transmission of nerve impulses. Additionally, calcium has been found to be an integral component of proper blood clotting, of maintaining the walls of blood vessels, and in specific enzyme activation.

One of the current debatable topics on calcium questions the best sources of the macro-mineral. Calcium is naturally occurring in a variety of common foods including all dairy products, sardines, clams, oysters, tofu, turnip and mustard greens, broccoli, kale, legumes, and dried fruits. Although meats, grains and nuts do contain some calcium, they are considered poor sources. Looking at this list, one would assume that it would an easy task to obtain the recommended daily calcium levels. It turns out though, all calcium sources are not created equal, or so the research has shown.

One school of thought touts that dairy can contribute the recommend daily dietary calcium amounts, while others feel that dairy sources cannot be assimilated by the body as completely or as easily as the calcium from greens and legumes. To add to the difficulty of crowning one source the leader over the rest, other factors must be considered. For example, Vitamin D plays a role in calcium’s absorption, as does fiber, phytate, oxalate, magnesium, unabsorbed dietary fatty acids and phosphorous. Although the debate will rage on, especially as special interest groups continue to pay for the research being done, the terrible consequences of not getting the required calcium amounts is taking its toll on the western world.

Calcium deficiencies are a major public health concern for the aging population, osteoporosis being the most serious. According to the National Osteoporosis Foundation, an estimated 10 million Americans have the disease. Meanwhile, 55 percent of people 50 years of age and older are at risk of developing osteoporosis. This disease afflicts four times the number of women than men, probably due to changes in the body during menopause.

In conclusion, it makes sense to attempt to incorporate 1000 mg of calcium daily, the recommended dietary allowance (RDA) for adults aged 19-50 years old, by eating a wide variety of foods from the above list. Also, be sure to continue to monitor the latest research for changes and additions to the calcium story.

Iron

Iron is found in the human body in amounts of two to four grams with variations occurring depending on body weight, age, gender, pregnancy and state of growth. It is considered one of the microminerals of the body and is essential, meaning it must be obtained through the diet.

The recommended dietary allowance of iron for adult males, between 25 and 50 years old, is 10 mg. It is 15 mg for adult females, 19 to 50 years of age. During pregnancy, the requirement for women increases to 27 mg per day, while the recommendation for infants and children varies between 8 and 15 mg per day depending on their age and sex.

Iron, Diet, and Health

The human body’s need for iron is crucial. Without it, we would not survive. Over 65% of the body’s iron is found in hemoglobin, the protein in red blood cells. Iron is the center atom of this heme molecule and works to bind, and thus transport, oxygen molecules to all of the cells in our body. Iron also helps to store oxygen in the tissues and aids in energy production by taking part in the electron transport chain. Another function of iron is to be a part of many enzymatic reactions required by the body on a daily basis.

Iron in the body is found in two separate forms, the heme form and the non-heme form. The heme form is the “active” component helping with oxygen transport while the non-heme form is how iron is stored in the body tissues. Each form is best derived from different food sources. Heme iron can be found in animal meat products such as beef, chicken, turkey, pork and some fish and shellfish. The body gets its non-heme from plant sources – nuts, beans, fruits, vegetables, and grains. The heme form of iron is more easily absorbed by the body than the non-heme form.

There are numerous molecules that can decrease or increase the amount of iron absorbed by the body when consumed through the diet. For example, to increase iron absorption, it is recommended that foods containing iron be eaten jointly with foods containing vitamin C (ascorbic acid). The same goes for citric acid, lactic acid and tartaric acid (found in grapes, wine, cream of tarter and other fruits). Some sugars such as fructose and sorbitol also enhance absorption. Research is also showing that animal products containing cysteine, such as meat, fish and poultry, may increase the body’s absorption of iron.

On the other hand, foods that may hinder iron absorption include phytate (found in maize and whole grains), soy protein, oxalic acid (found in spinach, chard, chocolate, tea and other foods), phosvitin (a protein found in egg yolks), and several other nutrients such as calcium, zinc, manganese and nickel. In fact, there may be an astonishing 60% reduction in iron absorption if tea (containing phenolic compounds) is consumed after a meal while drinking coffee during or after you eat may reduce iron absorption by 40%, also due to its content of polyphenols.

Due to the increased production of red blood cells during pregnancy, the expectant mother’s demand for iron also rises. If the amount of iron consumed in the diet is not proportionally increased, a form of pregnancy induced anemia can result. Anemia can be detected through symptoms and/or routine blood tests. During pregnancy, a woman’s doctor may suggest taking an iron supplement in addition to augmenting the diet with good sources of iron.

Besides pregnancy, other lifestyle conditions may also cause iron deficiency anemia. Classic anemia symptoms include pale skin, fatigue, dizziness, shortness of breath, rapid breathing on exertion, heart palpitations, weakness and the inability to maintain a proper body temperature. Anemia can be caused by pregnancy, heavy blood loss such as trauma, internal bleeding, or heavy menstrual bleeding, poor absorption, interactions with foods or medications and lack of adequate iron in the diet. Women are more prone to anemia for several reasons, one being they have a smaller iron store than men, and second they lose blood through menstruation and have an increased need for iron during pregnancy. Anemia can be treated through decreasing any abnormal bleeding, providing adequate quantities of iron, folate and B-12 in the diet and monitoring any interactions that may be decreasing iron absorption.

Open any fitness or health magazine and you’re sure to find at least one article on essential fatty acids. But, what actually are they? What do they do? Where are they found? What if they’re missing from the diet?

Well, for starters, essential means just that; without them the body will eventually perish. Scientists have classified Alpha-Linolenic Acid and Linoleic Acid as being the two essential fatty acids (EFA’s) needed by humans. Unlike other fatty acids, the human body is not capable of synthesizing these two and therefore, must derive its supply through food sources.

Understanding Fatty Acids
Alpha-Linolenic Acid (LNA) and Linoleic Acid (LA) were the discovery of a husband and wife team, George and Mildred Burr, at the University of Minnesota in 1929. Working with animals, they found that a deficiency in EFA’s produced dry skin, brittle and thickened hair, impaired growth, kidney problems and the inability to reproduce. Untreated, the animals died. Interestingly, with the reintroduction of LNA and LA to the animals, health problems were reversible.

Similar symptoms are seen in humans who are deficient in EFA’s, as shown in 1956 by researcher Hugh Sinclair. Although ostracized by the medical community, Sinclair went on to publish papers in prestigious journals reporting that many common diseases such as coronary heart disease, cancer, diabetes, inflammation, and strokes were the results of incorrect fat ratios in the diet. In other words, these diseases were somehow connected with EFA imbalances and deficiencies.

Importance of Essential Fatty Acids
As research has continued on EFA’s, the realization of their importance to life has grown. Looking broadly at the roles they play in the human body, it can be said that they control the body’s ability to grow, its energy state and its mental acuity. They are involved in almost every facet of life. EFA’s aid in oxygen transfer in the lungs, they are precursors of prostaglandins (hormone-like substances regulating a cascade of bodily actions), they are involved in chromosome stability and cell division, and they even help in muscle recovery after exercise.

EFA’s in the Diet
The dietary requirements of EFA’s are still unknown, as there are many variables that may determine how much is needed each day. The exact amount is dependent on levels of physical activity, stress, current nutritional status, sex, age and weight. To prevent a deficient state, the current trend is to incorporate one to two percent of a person’s daily calories in the form of LA. For optimal health, the amount may be closer to six percent of daily calories as LA. LNA, on the other hand, is needed in lesser amounts, possibly in the range of two percent of daily calories.

LNA, a member of the omega-3 fatty acid family, can be found in flax seed, hemp seed, canola oil, soybeans, walnuts and dark-green leaves. Flax seed, the richest source of LNA currently known, has been found to contain over 50% of its fatty acids as LNA. Sources of LA, which belongs to the omega-6 fatty acid family, are safflower oil, sunflower oil, hemp, soybeans, walnuts, pumpkin, sesame and flax. In this instance, it is the safflower and sunflower oils that contain the highest concentrations of LA.

As science moves forward, more discoveries on the health benefits of LNA and LA will continue to be unearthed. At the present, however, research has shown that EFA’s are, indeed, essential to life.

Eat your vegetables. Remember Mom saying that when we were younger?

In today’s society of  convenience, where fast food restaurants are prevalent, and convenience stores carry mass amounts of sweets and salty snack guaranteed to raise your blood sugar and only temporarily satisfy, it can be very difficult to eat right consistently.

However, here are some tips to change your eating habits and get you back on track to eating right.

Healthy Eating for Good Health

Substitute chips for fresh veggies.
A ½ cup serving of chips contains an average of 130 calories, approximately 12-14 grams of fat, over 200 mg of sodium, and approximately 20-25 g of carbohydrates. Carbohydrates break down into sugar in your body, thus increasing the fat levels in your body as well.

In substituting carrots, bell peppers, fresh broccoli, or even cherry tomatoes, you reduce your caloric intake by about 75-80%, your sodium intake by 100%, your fat intake by 100%, and your carbohydrate intake by about 75%. Another difference is that the carbohydrates in veggies are considered “good” carbohydrates, because they are natural, not made with white or refined flour ingredients.

Substitute fried foods such as fried chicken, French fries, or even fried fish for the grilled or baked versions of the same items. Fried foods are often fried in lard or heavy shortening, which increases the cholesterol in the body by upwards of 125% of the daily allotment of cholesterol. Since cholesterol is broken into both “good” (LDL) and “bad” (HDL) cholesterol, it’s important to know your cholesterol level. Anything below 200 is considered excellent. Anything above is considered dangerous, and could put you at risk for heart disease or stroke. Fried foods will increase the levels of both cholesterol and fat in your blood stream, thus causing you to gain weight and stress your heart significantly.

Choose lean meats such as poultry or fish. Red meat is high in fat and cholesterol, and while it is also high in protein, it takes longer to digest in your system, which means the fat and cholesterol found in red meats stays in your body longer than that of the leaner meats. Chicken, turkey, tuna, salmon, halibut, or other fresh fish are much leaner, lower in fat and cholesterol, and are also high in protein, essential to your body’s need for proper fuel to continue to function effectively. Fish is also high in omega-3 fatty acids, which are known to reduce bad cholesterol while raising the good cholesterol levels in individuals.

No “artificial” sweets. It is difficult to ignore Dairy Queen and instead reach for the fresh watermelon from the vine or the grocery store. However, natural sugars found in fresh fruit are much better for your body and are easier to break down than processed sugars. A great substitute for your chocolate fix might include a frozen banana dipped in fat free Hershey’s chocolate, and hardened like a chocolate covered ice cream cone. Lower in fat and calories while high in fiber, this is a great treat on a hot summer day.

Avoid other sweets such as donuts, cakes, pies, cookies, brownies, candy bars, and even sweetened cereals as well. The less processed sugar in your system, the better able and prepared your body is to combat disease and process other foods you eat.

Avoid cream sauces and dairy products. When eating out, avoid cream sauces such as alfredo or hollandaise sauce, as they are very high in fat and caloric content. Substitute cream-based sauces for either olive oil based, vinegar based, or tomato based sauces. These are heart healthy, will lighten an otherwise heavy meal. Sour cream and other high-fat content dairy products should also be avoided and substituted with lighter options such as low fat/fat free sour cream or skim milk vs. 2%. Yogurt is very good for your digestive system; however, make sure you eat yogurt sweetened with Splenda vs. sugar. This is a much healthier option than eating regular yogurt. Add fruit to plain yogurt to give it flavor and better texture.

Watch portions. Often we eat low fat/low calorie meals, but we eat enough for three people. It is critical for eating right to watch the amount of food you put on your plate. One way to ensure your portions are smaller is to actually measure or weigh them before serving. Avoid second helpings-either freeze leftovers or prepare them for the next day’s meal. Another way to ensure your portions are smaller is to use smaller plates vs. large plates. The smaller plates will not hold as much food, and will help you create more realistic sizes.

Eat according to your body type, size, and gender. The typical female is allowed 2000 calories a day, with 65 grams of fat and 300 mg of cholesterol. For perspective, a Subway sandwich with turkey, tomatoes, lettuce, and fat free honey mustard has about 260 calories and 6 grams of fat, with about 15-20 mg of cholesterol. A ½ cup serving of Edy’s Grand Light Ice Cream contains 110 calories with 4.5 grams of fat and no cholesterol.

In just these two items alone, you will have consumed 20% of your allotted caloric intake for the day, 22% of your fat allotment for the day, and almost 10% of your cholesterol intake for the day. Order a hamburger at a restaurant, and you have met and/or exceeded your allotted values for that day. Make sure your food is consistent with your level of activity and your protein needs.

Overall, eating right is a matter of breaking bad behaviors and exhibiting self-discipline. Exchanging poor food choices for right food choices will enable you to not only lose a little weight, but overall, you will feel better because your body will be receiving the fuel it needs to continue functioning properly. Eating right foods will also keep you healthier, and less prone to headaches, heartburn, obesity, fatigue, and other health problems associated with obesity such as heart disease, cancer, diabetes, and fractured bones.

Choosing better foods for your body will position you to be more effective and productive in everyday life.

8 Tips to Get Your Daily Serving of Fruits and Vegetables

Most Americans groan at the thought of trying to get those ever evasive fruits and vegetables into their frenzied lifestyle. After all, if you can’t count French fries and potato chips as a serving of vegetables, then how will you ever reach the daily requirement?

But, really, with these fun and easy tips, you’ll find yourself eating the recommended daily amount of five to thirteen servings of those healthy, vitamin-packed, fiber-rich, tasty fruits and vegetables every day.

Tip 1: When preparing waffles, pancakes, muffins or even cakes or breads, grate an apple into the mixture before cooking. If you don’t have an apple or don’t have the extra few minutes it takes to grate one, replace part of the oil or butter in the recipe by applesauce. This will result in a moist and nutritious, not to mention low fat, product.

Tip 2: Get rid of the whipped cream, fudge and caramel on your after dinner ice-cream. Instead, substitute a serving of fresh or frozen fruit such as raspberries, blueberries or strawberries. Try to eat within the season, in other words – berries in the spring, grapes in the summer, peaches in the fall and apples in the winter.

Tip 3: When cooking a main dish such as meatloaf, tacos, soups, stews or even spaghetti sauce, add some extra grated or chopped vegetables. Great suggestions that will add nutrients and vitamins but no extra fat include carrots, zucchinis, bell peppers, mushrooms and onions.

Tip 4: When the afternoon munchies hit, reach for a quick but healthy and filling snack. Opt for a handful of dried fruit and nuts, a banana and yogurt cup, a small bowl of cherries, berries or grapes and a slice of wheat bread and peanut butter, or try some of your favorite sliced vegetables with a few ounces of cheese. Make sure to add some protein to each snack, this will ensure that you are getting the correct ratios of food types and will fill you up until the next meal.

Tip 5: Eat a green vegetable every day. A dark and leafy green vegetable is recommended. Choose from lettuce, chard, kale, spinach, asparagus, broccoli, cucumbers and cabbage for starters. If you haven’t tried them since you were a kid when you hated them – give them one more shot. You’ll probably be surprised.

Tip 6: When eating out ask for an extra serving of vegetables. When they arrive eat them first before digging into those refined carbohydrates! If there isn’t a vegetable served with the meal, be sure to ask for a salad.

Tip 7: When you would normally reach for a soda or an extra cup of java, try something different. Choose a glass of cold 100% fruit or vegetable juice. Not only will it increase you energy levels and add nutrients and vitamins, but it won’t add those extra empty calories associated with coffee and soda.

Tip 8: Keep a food journal. For one week, write down everything you eat, don’t change your diet from the norm. At the end of the week evaluate your daily menu. Determine if there are extra foods that you could omit which don’t add any value to your diet. Instead replace them with extra servings of healthy and nutritious fruits and vegetables.

Smart grocery shopping is not only about saving money, but healthy shopping. Shop carefully to avoid a potentially dangerous experience of food poisoning.

The tips offered below are a good primer for safe supermarket shopping.

Healthy Food Shopping Tips

Choose Carefully
Choose pre-packaged and canned foods carefully. Avoid items with packaging that is crushed, rusted, dented, bulging, stained or leaking. These imperfections may be an indication that harmful bacteria is growing inside.

Watch Expiration Dates
Take note of expiration, or best purchased by, dates on all packaging. This is particularly important with dairy products, such as yogurt, cottage cheese, milk, sour cream, eggs and cream cheese. Choose the best dates to extend use at home.

Examine Eggs
Examine eggs before purchase. Look inside the cartoon to be sure that none of the eggs are cracked or broken. You should also run your hands gently along the top of the eggs to be sure that they move freely, and are not stuck in the carton.

Raw Foods
Handle raw foods carefully. Uncooked meat, chicken, and seafood can leak and contaminate other food items. Separate these foods by storing them in the handy plastic bags supplied by your grocer. When storing raw food items at home be sure to wrap them securely and disinfect all surfaces that come in contact with the raw item.

Seafood
Don’t purchase refrigerated or frozen seafood if the package is unsealed, ruptured or collapsed on the edges. Look for clear packaging that shows the content are free of ice crystals and freezer burn. Both may be a sign that the fish has either been stockpile or defrosted and re-frozen.

Temperature and Cleanliness
Check for cleanliness and adequate temperatures at the meat or fish counter and salad bar. Take note too of how items are stored/displayed. For example, cooked shrimp should not be kept on the same bed of ice as raw fish as it could become contaminated.

Seafood
When shopping for shellfish, purchase from markets that are known to provide products from reputable sources. Your fish should be opaque, free of brown spots or coloring and odors of any kind. Whole fish should have clear eyes and closed gills.

Shop for Perishables Last
Pick up milk, refrigerated foods and other perishables last. It is a good idea, in warmer months, to pack items in a cooler for travel or to ask your grocer to pack especially vulnerable items on ice. If no other options are available you may chose to pack cold item together to help them hold their temperature until you get home.

Return Home
Drive immediately home from the grocery store. This will give cold or frozen food less time to lose temperature before you get home.

Hot Comes Last
Save hot chicken and other hot foods for last, too. This will give them less time to cool off before you get home.