How to pick spring’s freshest produce

May 8th, 2013 - 11:26 am

Hello, spring! This season brings fresh produce — often at a bargain price. You can brighten your plates and your palate — while getting a dose of vitamins, minerals, and antioxidants. Use the following tips from our registered dietitians to pick the cream of the crop. You’ll also learn how to store and prepare the spring bounty.

Artichokes

  • Choose plump artichoke heads with tightly closed leaves. They should feel heavy for their size. Pull back one leaf to check for black blemishes.
  • Keep artichokes dry to prevent mold growth. Refrigerate them in a plastic bag for up to one week. Or cook and freeze them for later use.
  • Steam, bake or boil. You can also grill artichokes after cooking them with other methods. Whole artichokes are a fun addition to a meal. Peel each petal and enjoy the white base by pulling it through your front teeth. When you see a fuzzy part, this is hiding the heart — a real treat.

Asparagus

  • Choose odorless asparagus stalks with dry, tight tips. Thin stalks are more tender than thick ones. Limp or wilted stalks are past their prime.
  • Store asparagus in the refrigerator. Wrap the stalk ends in wet paper towels and keep them in a plastic bag, or store them upright in a pitcher of water.
  • Grill, broil, bake or steam. Asparagus can also be added to soups, stews and casseroles. You may even like them raw.

Avocados

  • Choose avocados with green to black skin and no soft spots. They should be firm but will yield to gentle pressure when ripe.
  • Store unripe avocados in a paper bag on the kitchen counter. Refrigerate ripe avocados for two to three days.
  • Guacamole is a classic way to eat avocados. But you can also add slices or dices to sandwiches, wraps and salads. Or try mashing them into a delicious, colorful sandwich spread.

Lettuces

  • Choose loosely formed heads with fresh-looking leaves. Avoid brown, wilting edges.
  • Rinse and dry lettuce thoroughly. Refrigerate in a plastic bag for up to one week.
  • Experiment with different lettuces in salads. Add lettuce to sandwiches and wraps, or use lettuce as the wrap for rice and beans or other fillings.

Mangos

  • Choose slightly firm, heavy mangos with a sweet aroma. Avoid fruit with sap on the skin.
  • Store mangos at room temperature for one to two days. Refrigerate mangos that you have peeled or chopped.
  • Peel and eat, chop and make into fruit salsa, blend into a smoothie, or bake or make into a sorbet.

Onions

  • Choose onions that feel heavy for their size. They should be firm and dry with bright, smooth outer skin.
  • Onions will keep for weeks in a cool, dark, well-ventilated place. Refrigerate cut onions in a tightly sealed container for use within two to three days.
  • Onions are versatile. They are part of the base of flavor in many soups and stews. Caramelized onions are great on almost any meat or protein-rich food.

Pineapples

  • Choose pineapples with dark green leaves that feel heavy for their size. Avoid fruit with soft or dark spots and dry-looking leaves.
  • Keep whole pineapple on the counter. Refrigerate cut pineapple for two to three days.
  • Pineapple is delicious with no preparation — simply peel, core and eat. Try grilling pineapple for a new twist. Or blend the fruit into a tropical drink.

Strawberries

  • Choose shiny, firm strawberries with a bright red color. Avoid shriveled, mushy, molding or leaky berries
  • Don’t wash strawberries until you’re ready to eat them. Store them in the refrigerator for one to three days.
  • Enjoy as is! Add strawberries to desserts instead of sugar for sweetness and nutritional benefits. Slice them onto toast instead of jam.

Think about ways to combine these spring fruits and vegetables. For example, toss together sliced strawberries, spring lettuces and red onion. Drizzle with raspberry vinaigrette and sprinkle with cashews.

By jennifermorani | Posted in Nutrition and Diet, Recipes, Uncategorized | Tagged , , , , | Leave a comment

Eight popular workout myths

May 3rd, 2013 - 10:08 am

Before your spring back into an exercise routine, find out if what you believe about working out is fact or fiction.

Myth No. 1: “No pain, no gain” is a good way to tell if your workout is effective.

Reality: Pain is your body’s way of saying something’s not right. If you feel pain or significant discomfort during
or after exercise, you may need to
rest or adjust your workout. Remember: You can benefit from exercise without becoming extremely sore or injuring yourself.

Myth No. 2: If you work out for less than an hour, it doesn’t count.

Reality: Any physical activity counts. Getting just 10 minutes of physical activity at a time is good for your health. For the most health benefits, work toward getting at least 150 minutes of moderate physical activity a week, 75 minutes of vigorous physical activity or a combination of the two.

Myth No. 3: Aerobic exercise is the only exercise you need.

Reality: Aerobic exercise — such as brisk walking or biking — makes
your heart beat faster. That makes it important for your health. But strong muscles are important, too. Pushups, situps and training
with weights are a few ways you
can strengthen your muscles. Do exercises that strengthen your legs, hips, back, chest, stomach, shoulders and arms at least two days a week. Consider stretching and flexibility exercises, too.

Myth No. 4: You’re not getting a good workout unless you’re sweating.

Reality: Sweating isn’t always the best way to tell how hard you’re working. Try keeping track of your heart rate when you work out, too. Here’s another tip: If you can talk during physical activity but can’t sing, you’re getting moderate exercise. If you’re exercising at a vigorous level, you won’t be able to say more than a few words without pausing to take a breath.

Myth No. 5: Women should limit strength training so that they don’t bulk up.

Reality: Women generally don’t have enough testosterone — the hormone that can develop bulky muscles in men — to make that happen. Everyone needs to do strengthening exercises two to three times a week to firm up muscles and strengthen bones.

Myth No. 6: Exercise interferes with a good night’s sleep.

Reality: The opposite is true, as long as you don’t exercise too close to your bedtime. Regular physical activity and exercise contribute to a restful sleep and make you more alert in your daily life.

Myth No. 7: By using hand and ankle weights while you jog, you can do strength training and aerobics at the same time.

Reality: If you want aerobic exercise, then jog. If you want strength, then do resistance exercises. Don’t combine them. The momentum that weights generate with aerobic activities can stress tissue and lead to joint and muscle problems.

Myth No. 8: You can eat whatever you want if you exercise enough.

Reality: To maintain a healthy weight, you have to eat healthy, even if you’re exercising regularly. Balance the number of calories you take in with the number of calories you burn. Choose healthy foods, including lots of fruits and vegetables, and keep your portion sizes in check.

By jennifermorani | Posted in Exercise and fitness, Sports Medicine | Tagged , , | Leave a comment

Do’s and don’ts of goal setting

April 23rd, 2013 - 7:54 am

Summer is officially less than two months away. The days are getting longer, the birds have returned from their winter migration, flowers are blooming and the planting season is in full swing.  Before the kids finish their school year, take some time to focus on your health. Think about a realistic health goal that you might achieve before you take off for your summer family vacation.

What’s the best goal for you? What healthy habit would you like to add to your life? What unhealthy habit would you like to break?

Goals are meant to inspire you, not make you feel like a failure if you don’t meet them. As you set your fall goal, try these 10 suggestions to avoid common missteps.

  1. Do write down your goals and track your progress over time.
  2. Do cast your goals in a positive light. Rather than thinking, “I won’t snack on any more junk food,” try “I’ll keep fruit or a few nuts handy if I’m hungry between meals.”
  3. Do write down a goal that you can take action on each day. Keep it handy and read it often.
  4. Do fine-tune your goal if you’ve tried it for a while and find it too challenging. But don’t change your goal simply out of convenience.
  5. Do celebrate your success along the way. Reward yourself, whether it’s a simple neck massage, an hour to yourself, or a new music or movie download.
  6. Don’t forget enjoyment. It’s key to find satisfaction in the changes you’re making.
  7. Don’t base your goals on what someone else thinks you should do — make sure your goals are your own.
  8. Don’t get caught in the terrible “toos” — trying to do too much, too soon, too hard. Keep a realistic perspective. Start out in small steps.
  9. Don’t look too far ahead, or berate yourself about the past. It’s what you do today that will help you meet your goal.
  10. Don’t give up if you’re feeling discouraged. Everyone fails once in a while — just back up and don’t lose sight of your goals.

Finally, keep your goals aligned with your likes and dislikes, your preferences and priorities. This will increase your chances of success. You can do it!

By jennifermorani | Posted in Health and Wellness | Tagged , , | Leave a comment

It’s prime time for asparagus!

April 19th, 2013 - 1:01 pm

Asparagus is at its peak for a short time in April and May. Take advantage of the fresh crop with these delicious asparagus recipes.

This spring vegetable is a good source of vitamin C, folate, iron and copper. To prepare asparagus for cooking, hold a piece of asparagus in the middle. Grab the cut end and bend it downward until the cut end snaps off. The asparagus will break in the right spot to remove its woody end. Whatever recipe you choose, cook the bright green stalks only until they are al dente for best flavor.

Penne with cherry tomatoes, asparagus and goat cheese

Serves 2

            1/3 pound whole-wheat penne pasta

            1/2 cup asparagus, chopped into 1-inch pieces

            1 tablespoon water

            1/2 cup cherry tomatoes, halved

            1/4 cup fresh basil, chopped, plus whole leaves for garnish

            1 tablespoon minced garlic

            1/8 teaspoon freshly ground black pepper

            2 ounces soft goat cheese

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender-crisp, about 3 minutes.

In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Place in the refrigerator for at least 20 minutes to cool. Divide the pasta between the plates. Garnish with fresh basil leaves and serve.

Nutrition analysis per serving:

371 calories, 7 g total fat (4 g saturated fat, 1 g monounsaturated fat), 13 mg cholesterol, 121 mg sodium, 62 g total carbohydrate, 9 g dietary fiber, 4 g protein

Roasted asparagus and wild mushrooms

Serves 4

1 pound asparagus, cut into 1-inch pieces

2 cups morel or other mushrooms, cut into quarters

1 teaspoon olive oil

2 tablespoons balsamic vinegar

Zest of one lemon

1 teaspoon black pepper

Combine all ingredients in a glass bowl or large sealable food bag. Toss to coat. Let marinate for 1 to 2 hours in the refrigerator.

Turn on broiler to high. Cook for 2 to 3 minutes, turning vegetables over once or until lightly browned.

Nutrition analysis per serving:

57 calories, 1 g total fat (0.2 g saturated fat, 1.3 g monounsaturated fat), 0 mg cholesterol, 11 mg sodium, 8 g total carbohydrate, 4 g protein

Chinese-style asparagus

Serves 6

1/2 cup water


1/2 teaspoon sugar


1 teaspoon reduced-sodium soy sauce


1 1/2 pounds fresh asparagus, woody ends removed and cut into 1 1/2-inch lengths

In a large saucepan, heat the water, sugar and soy sauce over high heat. Cook until boiling, and then add the asparagus. Reduce heat to low and simmer until the asparagus is tender-crisp, about 3 to 4 minutes.

Transfer to a serving dish and serve immediately.

Nutrition analysis per serving:

26 calories, 0 g total fat (0 g saturated fat, 0 g monounsaturated fat), 0 mg cholesterol, 98 mg sodium, 5 g total carbohydrate, 2 g dietary fiber, 3 g protein

By jennifermorani | Posted in Nutrition and Diet | Tagged , , , | Leave a comment

Volunteering: Get more than you give

April 16th, 2013 - 7:45 am

It’s scientifically proven: When you do something nice for someone else, it usually comes back to you. Here’s what the research suggests about the health benefits of volunteering:

  • People who volunteer live longer. Years of research confirm this.
  • Volunteering can help improve your health. In one study, older adults who volunteered in a school improved their strength. They also had more energy.
  • Just a little goes a long way. Volunteering just 100 hours a year, or about two hours a week, can improve your health and well-being.
  • Volunteering is important to successful aging. One recent study found that older adults can improve their mental and emotional well-being by taking part in volunteer activities that they find meaningful. Another study suggests that this may be because of the number of social connections volunteers have. Volunteers tend to have more social connections than do those who don’t volunteer.

Of course, there are many reasons to volunteer besides the personal health benefits that you may reap. Volunteering can help you meet new people and learn new skills. It can enhance your resume and help you make important networking contacts. Most importantly, it allows you to make a difference, to connect with your community or to contribute to a cause that you care about.

There are probably many community groups in your area that are looking for volunteers right now, including neighborhood watch programs, disaster relief organizations, youth organizations and park services. If you’re inspired to help, here are some tips for finding a good volunteer fit for you.

Do your research

Research the causes or issues that are important to you. Look for a group that deals with issues that you care about. Think about the special skills you have to offer. If you enjoy outdoor work or are good with children, look for a way to put those skills to use. Consider your professional skills and hobbies, as you think about your skill set.

Or use volunteering as an opportunity to try something new. Rather than looking for an organization that needs your accounting skills, look for volunteer work that will teach you how to build houses or allow you to travel somewhere you’ve never been.

Be practical

How much time do you have to give? Are you available one day every week or every month? Or is it more realistic for you to make a seasonal commitment or to volunteer for a one-time event? Organizations have many different needs. Find a volunteer activity that fits your schedule.

Don’t wait to be asked

Ask your friends or colleagues about their own volunteering activities. Search for opportunities online. Ask a local church, school, shelter or hospital if they need help. Chances are, they will be happy for your offer.

Volunteer with friends or family

Volunteering with others can be a great way to do something meaningful together. Volunteering with your children can help teach them your values and provide a new perspective on the world. Volunteering as a family can also be a wonderful tradition.

By jennifermorani | Posted in Health and Wellness | Tagged , , , | Comments (3)

Spring into spring training

April 11th, 2013 - 7:51 am

Major league baseball players are back in action this month. That makes it a great time for you to step up to the plate, too. Start preparing for summertime physical activities with this advice.

Get off the couch.

Exercising consistently, year-round, will help you perform better and reduce your risk of injury when you pump up your activity level in the summer. If you haven’t been very active this winter, ease your way back into fitness with low- to moderate-intensity activities, such as brisk walking, light jogging or biking. Increase how long, how often and how hard you exercise little by little.

During each workout, give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Gradually increase your activity level until you’re ready for summer sports.

Allow time for recovery.

If you jump back into an exercise routine with frenzied zeal — working out too long or too intensely — your muscles and joints may become sore or injured. Plan time between sessions for your body to rest and recover.

Polish your technique.

Improper form can cause overuse injuries. For example, a poor golf swing can cause low back, elbow and wrist injuries. Even if you’ve been playing your sport for a while, think about investing in off-season instruction. This can help reduce your risk of injury.

Take inventory.

Check your equipment if it hasn’t been used in a while. Buy a new bike helmet if yours is dented or cracked. Replace athletic shoes if they look worn or don’t provide proper support. Consider replacing your shoes for every 300 miles you walk or run — or at least twice a year if you exercise regularly.

Don’t be overwhelmed by all of the options and fads at the shoe store. Look for lightweight shoes that fit properly and provide good shock absorption. To avoid painful problems, consider your foot width and length and arch type when buying a new pair of shoes. Walk or run in the shoes before buying them. They should feel comfortable right away. Make sure your heel fits snugly in each shoe and doesn’t slip as you walk.

Remember sunscreen.

If you’re working out under the spring sunshine, wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. Also consider sunglasses with UV protection to protect your eyes.

Drink up.

Drink water or sports drinks before, during and after your workout, even if you’re not really thirsty. As summer rolls around and the temperature climbs, you will likely sweat more and require more fluids.

By jennifermorani | Posted in Exercise and fitness | Tagged , | Leave a comment

Yoga for kids

April 5th, 2013 - 9:18 am

Is your child learning yoga poses at school? Or does he or she seem interested in taking a yoga class? Here’s the down-low on the downward dog for kids.

How can yoga benefit children?

Research on yoga for kids is limited. Anecdotal reports suggest that yoga can calm children, reduce obesity, enhance concentration and help children manage certain health conditions, such as headaches and irritable bowel syndrome. Studies suggest that yoga may also benefit children who have various mental and physical disabilities. Yoga may even help children who have eating disorders lessen their preoccupation with food. More studies are needed to confirm these benefits.

At the very least, yoga can be a gentle way for your child to get more physical activity and enhance his or her well-being. Like adults who practice yoga, kids who practice yoga may enjoy increased flexibility, balance and body awareness. Yoga can also be a source of stress reduction and relaxation in your child’s hustle-bustle world of school and sports.

Plus, many kids enjoy the imaginative, playful part of yoga. They find great fun in posing like a tree, cat or cobra.

What happens in a yoga class for kids?

Yoga classes for kids rarely focus on the importance of perfecting poses. Instead, they usually emphasize yoga basics, such as the cultivation of compassion — rather than competition — and the connection between breathing and different poses.

A yoga class for kids often includes many of the same components as an adult class:

  • Warm-up. Kids typically remove their shoes and lie down or sit cross-legged on the floor. The instructor may encourage students to quiet their minds, perhaps by closing their eyes and imagining a problem disappearing.
  • Breathing. Your child will learn how to breathe in and out slowly and deeply through the nose.
  • Postures. Gentle movements, including stretching, will help kids prepare to do a series of poses that involve standing, sitting, twisting, balancing and bending.
  • Relaxation. Students usually return to their backs for relaxation time. Your child’s teacher may dim the lights, play relaxing music or lead your child in visualizing a relaxing experience, such as lying on a cloud or floating through the sky.
  • Reawakening. As class ends, your child will begin stretching or wiggling his or her body and slowly rise from the floor.

Are there special safety guidelines for kids who practice yoga?

Remind your little yogi to keep his or her movements slow and to avoid forcing a pose or doing inverted poses — which involve extending the legs above the heart or head. These poses put pressure on the head, neck or shoulders.

If your child has migraines or any condition affected by extra pressure to the head or neck, he or she may need to avoid shoulder stands. Your child may also need to take care doing certain breathing techniques or poses if he or she has asthma, bronchitis or a hernia.

How can you encourage your child?

Practice yoga poses together! You can even turn five or ten poses into a yoga-themed game of Simon Says or Freeze Tag. (For Simon Says, make all of the commands are yoga poses — for example, Simon Says “mountain pose.” For Freeze Tag, have the kids “freeze” in yoga poses.)

By jennifermorani | Posted in Exercise and fitness, Kids and Family | Tagged , | Leave a comment

Is Tax Day stressing you out? Harness your resilience

April 2nd, 2013 - 8:08 am

If you’re still scrambling to finish your taxes or you just found out you owe a lot of money, you may be feeling stressed. One key to coping is resilience.

What is resilience?

Resilience is your ability to stand strong in the face of stress. It’s your inner strength that helps you rebound from a setback or challenge. It’s your ability to roll with the punches. Resilience won’t make your problems go away — but resilience can help you face stress, cope with it a positive way and keep moving forward. People who are resilient still experience anger, grief and pain, but they’re able to adapt to adversity.

Take a minute to visualize a skyscraper. When the wind blows, these tall buildings are ready. Steel columns and beams resist the wind blowing against them. Columns on the windy side stretch apart; columns on the other side squeeze together. Skyscrapers keep standing when faced with the force of the wind.

Like skyscrapers, people often are
met with an outside force to cope with: stress. You, too, can successfully handle outside forces without letting them knock you down. If you’re faced with stress this tax season, try picturing yourself as a skyscraper. Resilience – your ability to stand strong in the face of stress – is your steel structure.

How can you improve your resilience?

If you aren’t as resilient as you’d like to be, you can develop skills to become more resilient.

  • Invest in relationships foster love, trust, encouragement, reassurance and support. Building strong, positive relationships with loved ones and friends can provide you with needed support and acceptance in both good times and bad.
  • Learn how to manage strong feelings. Think back on how you’ve coped with hardships in the past. Consider the skills and strategies that helped you through rough times.
  • Take time to nurture your spirituality. Your faith and spirituality can help you connect to the world, find meaning during tough times and release control.
  • Focus on the present moment. Try not to dwell on the past or fret about the future.
  • Place confidence in your strengths and abilities. Believe in yourself, and surround yourself by others that believe in you, too.
  • Learn to recognize your body’s signs of stress. Don’t ignore your problems or try to wish them away. Instead, figure out what needs to be done, make a plan and take action.
  • Take care of yourself. Participate in activities and hobbies you enjoy. Include physical activity in your daily routine. Get plenty of sleep. Eat a healthy diet. To restore an inner sense of peace or calm, try yoga, meditation or prayer.
  • Find reasons to be grateful. A sunny day, your child’s smile, a phone call from a great friend — there are many reasons to be thankful, even in times of great stress.
  • Focus on the world around you — in a positive light. Remain hopeful.
  • Make every day meaningful. Do something that gives you a sense of  accomplishment and purpose every day. Set goals to help you look toward the future with meaning.

Being resilient takes practice. But you can learn to bounce back, whether your stressor is Uncle Sam or something else.

By jennifermorani | Posted in Health and Wellness, Stress management, Uncategorized | Tagged , , | Leave a comment

Feeling tired? Physical activity can help

March 27th, 2013 - 10:27 am

Drained. Bushed. Beat. Worn-out. Spent. Out of gas.

Do you feel like this — especially around three o’clock in the afternoon? If so, you’re not alone. Most people can use more energy. However, the answer to alertness isn’t at the bottom of a big gulp or grande coffee. Your best bet might be to get moving.

If you’re already tired, you may think there’s no way that moving more can be anything but exhausting. Think again, researchers say. By being physically active instead of sitting and resting, you may cut your risk of feeling tired nearly in half. You may feel a bit fatigued after physical activity, but you’ll have more energy at other times throughout your day.

What’s the connection between exercise and energy?

Physical activity helps your body produce more endorphins, your body’s feel-good chemicals. Although this function is often referred to as a runner’s high, other types of physical activity can help give you this feeling, too.

Regular physical activity can also improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you’ll have more energy for your daily routine. Plus, physical activity can improve how well you sleep, which also can give you more energy.

Are you ready to feel less tired?

Start with these tips.

  • Increase the amount of physical activity you’re doing. If you’re not currently active, start gradually by taking a walk around the block.
  • If you already have an exercise routine, think of ways to make it a little more challenging. Simply taking a short jog or bike ride at a low or moderate intensity can affect how you feel and perform.
  • Make it fun. Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Exercise shouldn’t be drudgery.
  • Make physical activity part of your daily routine. You don’t have to spend time at the gym to be more energetic. Slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down the sidelines wall watching the kids play sports. Do stretching or strength-training exercises while you watch TV at night.
  • Join forces with friends or coworkers. Instead of meeting a coworker for coffee or an afternoon treat, take a short, brisk walk. Rather than meeting a friend for lunch, meet at the gym, the yoga studio or the nearest walking path.
  • When it’s break time at work, try stretching your arms, legs and back instead of sitting at your desk. A short burst of activity can up your energy levels and your mood.

Try these techniques for a week, and you’re bound to have a little more pep in your step.

By jennifermorani | Posted in Exercise and fitness | Tagged , , , | Leave a comment

Happy World Water Day!

March 22nd, 2013 - 8:31 am

The United Nations General Assembly designated March 22, 1993 as the first World Water Day. This annual, international March holiday focuses attention on the importance of freshwater and the sustainable management of freshwater resources. 

In honor of World Water Day today, we’re answering some FAQs about H2O.

How much water should you drink every day?

It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

The most common advice is that you should drink eight 8-ounce glasses of water a day. This rule isn’t backed by hard evidence, but it’s popular because it’s easy to remember. And it’s pretty close to guidelines developed by the Institute of Medicine. This group determined that an adequate intake (AI) for average, healthy men living in a temperature climate is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverage a day. (The “8 by 8 rule” adds up to about 1.9 liters.)

Just keep in mind that the rule should be reframed as: “Drink at least eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total. And you may need to increase your fluids if you exercise or engage in activities that make you sweat, if you live in hot or humid weather, if you are ill or have certain health conditions, or if you’re pregnant or breast-feeding.

In general, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, you’re probably getting enough fluids. If you have any concerns, check with your doctor or a registered dietitian.

In general, it’s a good idea to keep a glass of water nearby throughout the day. Although other beverages count toward your daily total, water is still your best bet because it’s calorie-free, inexpensive and readily available.

Is tap water as safe as bottled water?

In the United States, tap water and bottled water are generally comparable in terms of safety. The Food and Drug Administration (FDA) oversees bottled water, while the Environmental Protection Agency (EPA) regulates tap water. However, they use similar standards for ensuring safety.

The EPA doesn’t regulate private wells. So, if your tap water comes from a private well, you should test your water every year for contaminants, more frequently if needed.

Is vitamin water a healthier choice than plain water?

If you’re eating a balanced diet, you probably won’t benefit from drinking vitamin water, which is water that’s been fortified with nutrients, such as vitamins and electrolytes. Some types of vitamin water also have flavorings, caffeine and sweeteners. Check the label for ingredients. And check the calorie count while you’re at it.

Remember, fruits, vegetables and other whole foods are the best sources of vitamins and minerals. And it’s tough to beat plain water as a healthy, no-calorie drink. If you don’t care for plain water, try sparkling water or a squirt of lemon or cranberry juice in your water.

Does drinking water during or after a meal disturb digestion?

There’s no concern that water will dilute digestive juices or interfere with digestion. In fact, drinking water during or after a meal actually aids digestion. Water and other liquids help break down food so that your body can absorb the nutrients. Water also softens stools, which helps prevent constipation.

By jennifermorani | Posted in Health and Wellness, Nutrition and Diet | Tagged , , | Leave a comment