What is the Best Way to Stay Hydrated?
Over the last few years, research has shown that the amount of water a person needs to stay hydrated can vary widely among individuals. Some doctors believe that 40 ounces of water per day is the minimum amount most women should be drinking to stay healthy. Scientists do know that your body needs a constant supply of water to stay properly hydrated throughout the day. Start developing a taste for water by taking little drinks all day. Try stopping by the water fountain on your way back from the restroom or keeping a bottle of water handy. Water not only keeps your body running smoothly on the inside, most women are pleasantly surprised to find that being properly hydrated improves their hair, nails, and skin and that they are less reliant on expensive lip balm, body lotion and hair conditioners.
Understanding BMI
BMI stands for body mass index. It is calculated by taking your weight in kilograms and dividing it by your height in centimeters squared. (kg/cm*cm). The BMI is just one of the tools used by doctors to determine if a person is at a healthy weight. So far, research has shown that the healthiest people have a BMI between 18.5 and 24.9. People with a BMI under 18.5 are considered underweight, people with a BMI of 25-29.9 areconsidered overweight while those with a BMI of over 30 are considered obese.
Balancing Protein in Your Diet
Most women either get too much protein in their diets, or not enough. Excess protein in your diet can add unnecessary calories, fat, and, in extreme cases, can put excess strain on the kidneys. Moderate levels of protein intake have been found to boost the metabolism, and people who do not get enough protein are missing out on that benefit as well. The current USDA recommendation is that female non-athletes aged 25 through 50 get about 1 gram of protein for every 3 pounds of body weight, or .8 grams of protein for every kilogram of bodyweight.
Calorie Counting in Restaurants
Many women routinely order salads at restaurants thinking it is the healthier choice on the menu. However, often times it is not. If you're watching your calorie intake and are craving a salad, request the dressing on the side and avoid cream or milk based dressings, which contain loads of calories and fat. A high sugar or high fat dressing or sauce can completely eliminate any calories you thought you were saving by ordering the salad. When dining out, ask your server about healthier alternatives to the menus. Many restaurants today have dishes that are prepared specifically for the weight-conscience. When in doubt, it is always wise decision to go with baked chicken, or fish and fresh vegetables.
Supplementing Your Diet
Multi-vitamins, mineral supplements and essential fatty acids (EFA¡¯s) like omega-3 fatty acids and conjugated linoleic acid (CLA) line the shelves of our stores and supermarkets. It is estimated that consumers spend $20 billion every year on supplements of all kinds, but research shows that many of these pills are not only useless, but may be dangerous. Some supplements are very good for women: iron and calcium being foremost and EFA¡¯s such as omega-3 fatty acids coming in a very close second. Before adding supplements to your regiment, you should analyze your diet over at least a week to make sure you actually need the supplement. Then, consult your doctor for proper nutritional guidelines.