"Drink 8 glasses of water each day" is what we hear all the time but what weight loss benefits do we get from drinking water? All functions within the body require the presence of water. A well hydrated body enables these functions to occur quickly and efficiently. All chemical processes involve energy metabolism and drinking plenty of water will make us feel more energetic and boost our metabolic rate. Water is a vital component of our being alive. Like the oxygen we breathe in order to survive, water and it's effect on our bodies is essential for life. It helps with many tasks including temperature regulation, cardiovascular function, waste product removal and metabolism. Our bodies are made up of between 55% and 60% water in total with our blood being 94% water, our brain 85% water and most soft tissue around 75%. Water makes your metabolism burn calories 3% faster. Drinking water is important if you're trying to lose weight, some studies have shown that thirst and hunger sensations are triggered together.
Our bodies change as we get older and so should the way we treat them. In your 30s you're still a young adult and, although you may notice a few signs of wear and tear, mostly everything is well in your world! But the problem that many women find most annoying is a fat or protruding stomach, something that can happen at this age, even if you haven't children. Lack of abdominal exercises is the major culprit, but what you eat can help or hinder. Most of us also notice the start of small lines on the face and drier skin- again, food can help. For your stomach - Avoid simple carbs, such as white bread, white pasta, cakes and biscuits. These cause your body to retain fluid and your stomach to swell. Stick to small amounts of good-quality carbohydrates -rye bread and brown rice are ideal. Avoid a high-salt diet - again this makes your body retain fluid. Go for fresh foods, low-salt versions of commercial foods and avoid high-salt foods such as bacon, ham, hard cheese and packet sauces.
Even women who have never had a problem with weight gain throughout their lives can find themselves putting it on during their 40s. By the end of the decade, the perimenopause, which is the phase leading up to the menopause, often begins and hormonal changes can put inches on your waist and bust. Energy levels may take a dip, too. For your weight and energy level Avoid high-sugar foods and added sugar. Sugar contains no good nutrients and can cause artificial dips and highs in energy, as well as being addictive. Cut right back on alcohol, which has a similar effect to sugar. Go for low-GI foods, such as pulses and vegetables/ to help keep your midriff slim and avoid those dips in energy levels. Eat good-quality complex carbohydrate such as wholegrains and sweet potato, but in moderate amounts only. Eat foods rich in vitamin B group - for example, pulses, wholegrains, and lean meat - to help energy conversion and calorie burnning. Eat low-fat calcium-rich dairy foods, which have been shown to help burn caloriec.
During the menopause and early post-menopausal years, especially if you are still working and have a family at home, tiredness can be a major problem. Sometimes this is exacerbated by insomnia. There may be menopausal symptoms, such as hot flashes and mood changes, too. Your diet can significantly help with all these. Here are some tips you can use to prevent tiredness, hot-flashes and insomnia. For tiredness Eat regularly and include plenty of protein foods, such as eggs, fish and pulses, which will keep your blood-sugar levels even. Choose lean red meat, wholegrains, nuts and seeds, which contain iron for healthy blood and magnesium for energy release. A diet high in fruit and vegetables will provide vitamin C, which helps the body release energy from food. Oily fish and spinach contain high amounts of co-enzyme Q10, which help energy level as we age. For insomnia Calcium is nature's transquilliser, so have a calcium-rich hot milk drink at night. Carbohydrates help make you sleepy, so your evening meal should be high in these.
Most of us find periods of aching joints and general pains come along once in a while by the time we hit 60. Exercise is the best way to keep joints supple and pain-free, but what you eat will help as well. Most people also worry that their brainpower will diminish as they get older. The right diet can keep your memory and sharpness on top form. For joints - Trials show that fish oil can help pain, inflammation and stiffness, so regularly eat oily fish such as salmon, mackerel and sardines. Olive oil may also help morning stiffness - in trials, 2 teaspoons a day helped. A diet low in saturated fat helps the oils above to do their work. A high- vitamin-C diet helps slow progression of arthritis. Spices, such as turmeric and chilli, can help relieve inflammation and pain. For your brainpower and memory - Fish oils are good for the brain, as are other sources of omega-3 fats, such as walnuts. If you don't like oily fish, try taking a daily omega-3 supplement. It's vital to keep a healthy blood flow to the brain - a diet rich in omega-3s and antioxidants in vegetables and fruit, plus regular exercise, is probably a major key to healthy circulation and brain health.
Dramatic changes to your diet may seem unreasonable, undoable, unfathomable. If you can wait a bit to loose the weight here are 10 simple and easy ways to cut calories. Simple every day choices, that really don't change the menu too much can seem almost effortless but can make a big enough difference. Cutting 50 calories a day can equal a pound a month. That may not seem like much, but then again you aren't really doing that much different. 1. Down Size that Tortilla- when shopping for tortillas you will notice they come in a variety of sizes. Choose the 8" instead of the normal 10". Then stick to the same serving size. Those few inches won't seem like a sacrifice but you will save about 40 calories. 2. Make You Own Fruit Yogurt- Ready made yogurt with fruit has a lot more calories than making your own. Take your favorite fruit and add it to cup of lowfat plain yogurt. Not only will you save about 60 calories you might even like it better. 3. Shrink the Bagel- Though bagels may seem like a healthy food- they really pack a whopping 250 calories or so and that's not even with cream cheese.
Six grams of salt is the recommended daily allowance for an adult. Many of us consume more without realising. Limiting salt intake is important for reducing the risk for high blood pressure and cardiovascular disease. Reseach shows that by limiting your salt intake in your daily diet not only reduces the risk of stomach cancer but also protects against heart disease! It's time to give up salt and start to use some tasty, healthy alternatives.. HERBS Herbs add flavour and colour to food plus they're packed with vitamins and minerals. Basil, which is high in antioxidants, tastes terrific when combined with lycopene-rich tomato sauce, so serve with pasta for a quick evening meal. Or try also to sprinkle chopped parsley and mint over rice or couscous to create tasty, savoury dishes. Some herbs match certain foods perfectly too: dill goes well with chicken, sage with pork and rosemary with lamb. ZESTY LEMON AND LIME Want to banish salt from the table? When you serve grilled chicken, pork or fish, add a wedge of lemon or lime to squeeze over for a citrus kick.
In our quest to shed the fat its nice to have every little advantage we can get. So lets look at 4 simple food choices that can ramp up your metabolism and get that calorie burning furnace operating at peak efficiency. Chug A Jug Ok this first food type may not be considered food per se, but it is a nutrient. In fact it is probably the most important nutrient - Water. Now yo know that you need to consume lots of water to keep your metabolic processes working. But did you know that water with one simple twist could jump your metabolism. The twist? ICE. Adding ice to your water cools your core temperature to the point that it forces your body to stoke the furnace to get your body temperature back up to snuff. This simple act of warming up your belly will burn up to 100 extra calories. How's that for a simple and free metabolism booster? Herbal Honors Do you like it spicy? If so then you'll want to pile on the pepper and enjoy an nice boost to your metabolism. Consuming spicy foods causes in creased blood flow to your gut lining, and the byproduct of this blood flow is a nice metabolism bump.
When I was a kid there was a school lunch slogan "You are what you eat." If that were true what are you: a Big Mac or a smoothie? Lets look at a typical fast food meal: Big Mac, fries and a soda. It is processed, full of fat, sugar, preservatives, and flavorings. A guy, who despised fast food, was brought a Big Mac. He forgot about it for a week or so. Then he pulled it out and it looked just the same. It was a little harder, but no rotting or growth on it. He has now kept it for over seven years, to show his students. Fries are made from potatoes. Although they are a vegetable they are full of starch and simple carbohydrates that spike blood sugar. It is fried in hydrogenated oils and full of natural flavoring another word for MSG. MSG is a fattening addictive excito-toxin. Liquids are very easy for the body to process they quickly go into the blood stream and enter each of our cells. So if you are drinking soda you are quickly adding sugar to your body. Soda is also very acidic.
Vitamins are organic compounds that are vital to the growth and maintenance of your body. Vitamins C and B are the water soluble vitamins. They are not stored in the liver as are the fat soluble vitamins, A, D, E and K. A well balanced diet should include a good intake of the correct levels of vitamins. This is usually the case, but extra care must be taken that your diet is well balanced. Following are instances where you may need help: 1. Dieting may reduce vitamin B complex and Vitamin C; 2. Heavy smokers may lack vitamin C; 3. Heavy drinkers may be short on some B vitamins; 4. The Elderly may need more vitamin B complex and Vitamin C; 5. Vegetarians may be lacking in B12, which is often found in meats; 6. Night shift workers are prone to need Vitamin D, which is made by the body's exposure to sunlight; 7. People with stressful jobs may need vitamin B complex or vitamin C. Most vitamins can be taken orally and vitamin B12 can be injected. However, the injection must be done by a trained medical practitioner.