I have a recommendation.  This one is totally non-negotiable!!!  The benefits are simply too life-changing and miraculous.  Here it is.  Physical activity must be a priority in your life every single day.  No ifs, no buts, no maybes.  To ignore this advice is to neglect and abandon your health in the worst way.  In fact, some doctors believe that “lack of exercise” is so harmful to health that it should be treated as a medical condition, just like heart disease or diabetes.  This makes sense.  Lack of physical activity is strongly linked to pretty much every major health problem there is.  If you want to be healthy, you have to be active.  You have to spend less time in your car, less time at your computer and less time in front of the television.  The human body was designed to move!  Every single cell (and I mean every single one, no exceptions!!!) is happier, healthier and more joyful when your body is in motion on a regular basis. 

One Million Benefits and Counting

The National Institute of Aging has said “if exercise were a drug, it would be the most prescribed medicine in the world.”  That’s because the list of benefits that come with it are truly never-ending.  At any age, regular physical activity significantly improves your enjoyment and satisfaction with life.  Two of the most vital organs in your body, your heart and brain, thrive on it. It reduces your risk of having a heart attack or stroke and protects you from injury should either one occur.  It’s central to the prevention and management of type 2 diabetes.  It enhances sensitivity to insulin (less insulin is required to move sugar out of the blood and into the cells) and lessens the many complications associated with this disease, including an increased risk of death.  It also helps prevent cancer and is good for bones, blood pressure and a strong immune system.  When regularly active you sleep better, look better and definitely feel better.  It buffers you from stress.  Without it, losing weight and especially keeping the weight off, is next to impossible, as is reducing your risk of dangerous belly or abdominal fat.  Lastly, if you want the ultimate anti-aging tool, keeping your body in motion slows down and prevents deterioration that would otherwise occur.

Walk Away The Blues

The World Health Organization estimates that depression will be the second leading cause of incapacitating disease by 2020.  Reducing our risk is important.  Researchers from the University of Gothenburg in Sweden reviewed 15 studies to determine the effect of exercise on depression.  They found that exercise had a “significant large overall effect” and that it was particularly successful in people with mild to moderate depression who were motivated enough to get moving.

Physical activity reduces depression risk in a multitude of ways including the release of “feel-good” chemicals in the brain (neurotransmitters and endorphins).  It can cut the risk of depression by as much as 50% and is a viable alternative to anti-depressants drugs.  All types of activity have been found to be effective, including aerobic activity, yoga and resistance training.  It also shows great promise in those who are at greatest risk for depression, such as the elderly. 

The Cancer- Activity Connection

The American Institute of Cancer Research says that if you want to significantly reduce your risk of cancer be active every day in any way for at least 30 minutes.  Regular activity is linked to a much lower risk of many types of cancer, including cancers of the breast, colon, prostate and endometrium.  Staying active helps you maintain a healthy body weight.  Excess weight is one of the most significant risk factors for cancer.  It also protects you by keeping hormone levels healthy, your immune system strong and inflammation at bay.  Those who are active during childhood are also less likely to develop cancer down the road.

Physical Activity & The Common Cold 

One of the most significant factors influencing how often you get sick (like catching a cold or flu) and the severity of your symptoms is whether you are physically active on a regular basis.  Regular, moderate activity significantly strengthens your immune system and cuts your risk of illness by as much as 50%.  It boosts the activity of immune cells, including “Natural Killer” cells, which are potent weapons against viruses that lead to infection.

How Active Do You Need To Be?

The Canadian Society for Exercise Physiology recommends that adults accumulate at least 150 minutes (2.5 hours) per week of moderate-to-vigorous-intensity aerobic physical activity a week in bouts of 10 minutes or more.  Muscle and bone strengthening activities using major muscle groups is also recommended, at least twice a week.  This includes activities such as lifting weights or doing push-ups or sit-ups.  Children and teens are encouraged to get at least an hour of activity daily.  The Canadian guidelines are consistent with other major health organizations around the world, including the World Health Organization and the U.S. Department of Health and Human Services Guidelines for Americans.  The majority of adults and kids today do not meet these guidelines.  For maintenance of a healthy body weight, good research supports getting at least 60 minutes of activity each day.     

Running Not Required

Joan Rivers said “the first time I see a jogger smiling, I’ll consider it.”  I myself have always preferred walking to running, although I definitely walk at a very brisk pace.  The good news is both walking and running appear to provide similar health benefits.  Researchers from Lawrence Berkeley National Laboratory in California compared the health of 33,000 runners to almost 16,000 walkers over a period of almost 6 years.  They found that, walking briskly lowered the risk of high blood pressure, high cholesterol and diabetes as much as running did, as long as the amount of energy expended (calories burned) was the same (the walkers, therefore had to walk longer to burn the same amount of calories).  They also found that the more the runners ran and the more the walkers walked, the greater the health benefits for both.  This is great news.  Walking is the most accessible, prevalent and well-liked method of physical activity.  Just make sure that when you walk, you walk at a fairly brisk pace.  Other research has shown that walking pace is more important to health than walking distance.

I Love Playing Hockey!!!

I shouldn’t even have to say this, because it’s so obvious, but I will.  When it comes to physical activity finding an activity you enjoy and one that fits into your lifestyle is critical.  When I was a new mother I joined a gym that had a daycare.  When my kids got bigger and my work schedule became more demanding having a treadmill and weights in my basement was ideal.  Today, I hike most days in the ravine near my home/office.  It’s convenient and I love being in nature.  Playing hockey in the winter and kayaking in the summer are also favourite pastimes for me.  Dancing anytime (including in my living room on any given day!) is another way I stay active.  Find what works for you and then as Nike says “just do it!”

Everything Counts!

Take the stairs, instead of the escalator.  Rake the leaves, instead of using a leaf blower.  Walk into the store, instead of going through the drive-thru.  Every single time you move your body, your body says thank you!!!  Make movement a part of your life.

Lessons Learned:

Regular physical activity is essential to optimal health and enjoyment of life.  Lack of activity creates disease and shortens lives.  Make every day an active day!  The human body was designed to move. 

This past week I received news about a friend I knew well from High School.  At the age of 52, he died suddenly of a heart attack.  His family and friends are in shock.  Although he was overweight and could have taken better care of himself, no one expected this.  Many of those close to him have regrets.  There are things they wanted to say to him.  There are things they wanted to do with him, but now they can’t.  He’s gone.  What can we learn from this (other than taking care of our own health)?  How can we make our own lives better, because of it?    

This is my challenge.  Imagine for a moment that you have only one week left to live.  Knowing this, you’ve made the decision to write letters to all the people in your life that you love the most.  Each letter is a love letter from the heart, a letter that speaks intimately about what you feel – what you love most about each person and what they mean to you.  What is it you would say?  What would you most want each person to know?

Here’s the next challenge.  Even though you’re not going to die in a week (at least I hope not!), I want you to write these letters anyway.  If your schedule is busy, consider writing one heartfelt letter each week or take a vacation just to write letters!!!  Write letters to your spouse or partner, your parents, your kids, your siblings and your closest friends.  Take your time.  Say the words that live in your heart.  Hold nothing back.  The rewards for doing so are beyond comprehension – for you and for them.  You don’t have to regret the words you didn’t say.  They don’t have to regret the words that mean so much for them to hear.

Lessons Learned:

Life is unpredictable.  Never miss an opportunity to tell the people you love, just how much you love them.  Nothing is more important, more precious or more life-giving than that.   

Every time I do television or media work in Calgary, I get the wonderful opportunity of working with Sylvia Kong.  If I am demonstrating a recipe on a show like Breakfast Television, Sylvia gets there before me to do the food styling and set up of all the recipe ingredients.  The last time I was in Calgary I asked her if she would be willing to contribute a couple of recipes to my next book.  She most graciously said yes.  I knew the recipes would be wonderful and as always, Sylvia did not disappoint.  This is Sylvia’s black bean dip, along with her baked tortilla chip recipe below.  This dip is super delicious and nutritious (black beans are a nutritional powerhouse)!  Happy dipping!  Thank you Sylvia!!!

Makes 2 cups (500 mL)

Ingredients:

1 can (19 oz/540 mL) black beans (no sodium added), drained and rinsed

1 jalapeno pepper, chopped (seeds removed)

¾ cup (185 mL) salsa

3 tbsp (45 mL) lime juice

2 tbsp (30 mL) extra virgin olive oil

1 tsp (5 mL) Chipotle chili powder

1 tsp (5 mL) cumin

1 clove garlic, minced

½ cup (125 mL) fresh cilantro, chopped

Please note:  If you want your dip to be on the spicy side, use “hot” salsa, rather than “medium” or “mild” or leave in some of the seeds from the jalapeno pepper.  The sodium content of salsa varies widely.  Be sure to look for lower sodium brands.  You can always add a bit of extra salt if you really need to. 

Directions:

1.  Use a blender (regular or hand-held) or food processor and combine all the ingredients, except the cilantro.  Blend until smooth.

2.  Transfer to a bowl and stir in the cilantro.  Let chill at least one hour before serving.

3.  Cover and refrigerate for up to 5 days.  Serve with tortilla chips or cut-up veggies.

Nutrition Information Per Serving (1/4 cup/60 mL):  110 calories, 4 g fat, .5 g saturated fat, 15 g carbohydrates, 1 g sugars, 4 g fibre, 5 g protein, 95 g sodium

Chili Lime Baked Tortilla Chips

If you are going to have some chips with your dip, they should be healthy chips.  Why not make your own?  This recipe is fast and easy and makes a fairly large batch.  They have a subtle chili-lime flavour that’s great for adults and kids.  Be sure to buy 100% whole grain tortillas (large size) and look for ones that are lower in sodium (the sodium content varies significantly from one brand to another).  These chips are also wonderful with hummus, guacamole or salsa.

Makes 48 Large Chips

Ingredients:

6 large whole grain tortillas

2 tbsp fresh lime juice

1 tbsp extra virgin olive oil

1 tsp (5 mL) chili powder

¼ tsp (1 mL) salt (optional)

Directions:

1.   Preheat oven to 375°F (190°C).

2.  In a small bowl combine lime juice and extra virgin olive oil.  Set aside.

3.  In another small bowl, combine chili powder and salt. 

4.  Brush both sides of tortillas with lime mixture.  Sprinkle tortillas with chili spice mixture.

5.  Stack the tortillas and cut into eighths to make chips (like cutting a pie).  Spread chips in a single layer onto two baking trays.  Bake until golden and crisp, rotating pans once.  Baking time varies depending on thickness of tortilla (some brands are thicker than others).  It may take anywhere from about 7 to 15 minutes.  Check frequently so they don’t get too crisp.

6.  Cool and store in an airtight container for up to a week.

Nutrition Information Per Half Tortilla (4 large chips) made with added salt:  100 calories, 3.5 g fat, .6 g saturated fat, 15 g carbohydrates, 0 g sugars, 1.6 g fibre, 3 g protein, 177 mg sodium

Nutrition Information Per Half Tortilla (4 large chips) made without added salt:  100 calories, 3.5 g fat, .6 g saturated fat, 15 g carbohydrates, 0 g sugars, 1.6 g fibre, 3 g protein, 128 mg sodium

Today is Mother’s Day!  It’s a day to celebrate motherhood and what it means to be a mother.  What do you love most about your mother?  What did she teach or give you that you are most grateful for?  If you are a mother, what do you think your children value most about you?  Here are five things that I believe all magnificent mothers have in common. 

A magnificent mother is… 

Happy

I believe every child wants a happy mother – a mother who enjoys life, laughs a lot, is fun to be around and doesn’t get caught up in the stuff that really doesn’t matter (which is most stuff!).  The happiest mothers I know don’t carry their childhood baggage with them.  They’ve worked through it, learned from it and for the most part, they’ve left it behind.  In doing so, they travel through life unencumbered.  They spend most of their time doing things that are meaningful to them and their family – things that are fulfilling and bring happiness to all.  How happy a mother are you?

Passionate

Children are naturally passionate.  When they love something, they really love it!!!  I believe children want the same in a mother.  They want a mother who is passionate about something, anything.  Passion is exciting, it’s inspiring and it’s contagious!  It’s wonderful to be around.  What are you passionate about?  Can your kids feel your passion?

A Hero

Children want a mother they can look up to, one they can feel proud of.  They want her to be a winner, a champion, a hero of some sort!  It takes courage and hard work to be a hero.  You can’t be a quitter.  You have to lead with your strengths, follow your heart, and do your best.  You have to get back up when you fall.  Most importantly, you have to stand for something.  What do you stand for?

Someone Who Allows Each Child Be Them Self

Every child is unique.  Each one has their own strengths, dreams and desires.  I believe a magnificent mother fosters those strengths, dreams and desires.  She provides guidance and support, but doesn’t try to control, manipulate or take over in any way.  She’s “the wind beneath her children’s wings” and ultimately, wants nothing more than to see her children fly.  How much higher will your children fly, because of you?     

Love

By far the most important quality of a magnificent mother is love.  This one surpasses all others.  A magnificent mother breathes love, lives love and is love – pure, unconditional and genuine.  As a result, her children know love – how to give and receive it – and because of this, everywhere they go, love goes with them.  Is there a greater legacy a mother can leave?  I don’t think so.

Lessons Learned:          

Mothers, especially magnificent mothers, deserve to be celebrated.  A magnificent mother loves life.  She’s happy, passionate and a hero to her kids in some way. She helps them to be all they can be.  Most of all, she teaches them about love – what it is, what it feels like, and why it matters.  Her children grow up knowing that there is nothing – absolutely nothing – more beautiful and more valuable than that!        

]]> http://www.lizpearson.com/five-things-that-make-a-mother-magnificent/feed 0 http://www.lizpearson.com/the-truth-about-snacking http://www.lizpearson.com/the-truth-about-snacking#comments Wed, 08 May 2013 01:14:51 +0000 Liz Pearson http://www.lizpearson.com/?p=4549

Is snacking healthy or harmful?  It depends.  For many people, unhealthy snack choices are harming health and causing waistlines to expand.  For those who choose wisely, however, the benefits of good snacking are immense.  This is what you need to know:

Does Snacking Improve Your Nutritional Intake?

Snacking has become a national pastime for many people.  Consuming three snacks daily is often the norm and as much as one-third of calories are coming from snacks.  Regular snacking is linked to a higher intake of some healthy foods, like fruit.  However, many children, teens and adults are getting more sodium, sugar, unhealthy fats and calories than they need, because of poor snack choices, including salty snacks, cookies, candy and desserts.  As much as 50% of snack calories are coming from beverages, including fruit drinks, sports drinks, soft drinks and specialty coffee drinks.  Bottom line, most people are choosing snacks that don’t provide good nutrition.  Some researchers believe that trying to promote healthy snacking is not enough and that we need to put far more emphasis on getting people to stop snacking on the stuff that isn’t good for them. 

Does Snacking Add Inches To Your Waistline?

Healthy snacking can stave off hunger, keep your appetite in check and prevent overeating at meals.  Most people, however, succumb to unhealthy snack choices that surround them at home, at work and at school.  These unhealthy choices don’t fill them up or satisfy them, because they’re lacking in fibre, protein and good nutrition.  People also snack mindlessly – not tuning in to what, how much or how often they’re eating.  They snack in front of the television and computer, often when lonely or bored.  What’s the result of this kind of snacking?  It leads to obesity and an increased risk of disease.  If you want a healthy body, you have to be a healthy snacker.

Make Healthy, Not Unhealthy, Snacking A Habit

Researchers from Utrecht University in the Netherlands wanted to determine what factors were most strongly linked to unhealthy snacking.  They found that the most important predictor, outperforming all other variables, was whether or not “it was a habit” to choose unhealthy snacks.  In other words, if you are a person who frequently and automatically reaches for unhealthy snacks, without really thinking about it, you are also the person most likely to make unhealthy snack choices.  It sounds so simple.  What does this mean for you?  Habits are fine, as long as they are “good” habits.  Get in the habit of frequently and automatically reaching for snacks that provide good nutrition.  That’s how you become a healthy snacker.  You make healthy snacking a habit!

Does Timing Matter?

Does it matter if you snack in the morning or at night?  Researchers from Health Care Food Research Laboratories in Tokyo measured the health impact of eating a snack in the morning (10 am) compared to the evening (11 pm) over a period of thirteen days.  Eleven healthy women, average age 23, participated in this trial.  Compared to daytime snacking, nighttime snacking significantly decreased fat oxidation (less stored fat was broken down to produce energy) and increased total and LDL (bad) cholesterol levels.  Researchers concluded that eating at night changes fat metabolism and increases the risk of obesity.  What do I think?  By the time nighttime rolls around, most people have had more than enough calories.  Do most of your snacking during the day!

Location, Location, Location!

You’ve heard that location matters when it comes to real estate.  Well, it really matters when it comes to food too.  Research from Utrecht University in the Netherlands says if you want to keep your snacking under control, move your snacks farther away.  A bowl of snacks was randomly placed either 20 cm (8 inches), 70 cm (28 inches) or 140 cm (55 inches) away from study participants.  The closer the snack, the more likely it was it was to be consumed.  My recommendation is as follows:  keep healthy snacks like fruits and vegetables close by and in sight.  Move less healthy snacks out of sight and out of reach – better yet, don’t have them around at all.  Make it easy to reach for the good stuff.   

Turn Off The Tube!

Researchers from Deakin University in Australia reviewed 53 studies involving children, teens and adults to see how sedentary behaviour impacts food intake.  The news was not good.  Television viewing in particular was strongly linked to an increased consumption of unhealthy snacks, drinks and fast food and a decreased consumption of fruits and vegetables.  Watching television exposes people to unhealthy food commercials and also distracts them, making them less aware of the amount of food they’re actually eating.  In some cases, people consume a substantial portion of their daily calorie intake in front of the TV.  Don’t make TV time, unhealthy snack time. 

Small Snacks Satisfy

Researchers from Cornell University measured how hungry or satisfied people felt fifteen minutes after eating a small snack (under 200 calories) or a larger snack (over 300 calories).  The results showed that smaller portion sizes are capable of providing the same feeling of satisfaction as larger ones.  Make all your snack choices smaller, especially the not-so-healthy ones!  Sometimes just two or three bites will do!

Go For A Walk Instead

People often snack on unhealthy foods at work to deal with the stress or boredom of the job.  Research from the University of Exeter in England found that a 15 minute walk cut snacking on candy at work in half.  Taking a short break away from your desk appears to keep your mind off food and reduces your tendency to snack mindlessly.  Exercise is known to have significant benefits for mood, energy levels and for managing addictions.  Get up and get walking!

Healthy Snacking Can Even Make You Happy

Researchers from the University of Warwick studied the eating habits of 80,000 people in Britain.  Those who ate at least seven servings of fruits and vegetables daily were found to be the happiest.  They had the best mental health.  The researchers said “the statistical power of fruits and vegetables was a surprise.”  Researchers from the University of Otago in New Zealand found the same to be true when looking at the eating habits of a group of almost 300 young adults over a period of 21 days.  Participants reported feeling calmer, happier and more energetic on the days they ate seven to eight servings of fruits and vegetables.  It seems that healthy foods and happy moods go together!  Make sure that fruits and vegetables are a central part of your day, including snack time!

Definition Of A Healthy Snack

What does a healthy snack look like?  It should provide significant nutritional value.  It shouldn’t be too high in calories, sugar, sodium or unhealthy fats.  It should complement your meals and fill in the dietary shortfalls. 

Here are more specific snack guidelines:

1.  Plan your snacks.  This is a critical to good snacking.  Keep your house stocked with healthy snacks and always pack snacks-to-go before heading out the door.

2.  Keep the calorie content of each snack within the 100 to 200 calorie range.  If meals are larger, snacks should be smaller and vice versa. 

3.  Choose snacks that are more natural and less processed.  For example, eat a whole apple with the skin on, rather than having apple juice or apple sauce.

4.  Choose foods that provide significant nutritional value, including fruits, vegetables, 100% whole grains (breads, crackers, cereal, popcorn), nuts,  seeds, nut butters, milk (or soy milk), yogurt, cheese (in moderation) and beans (like edamame or hummus).

5.  Snack on foods that you normally don’t get enough of each day.  For example, most people don’t eat the recommended servings of fruits and vegetables daily.  Make a deal with yourself – you won’t reach for another type of snack until you eat a fruit or vegetable first.

6.  Include a source of protein in your snack, such as milk, yogurt, cheese, nuts, seeds, nut butters or beans.  This will give your snack more staying power. 

7.  Avoid snacks that appear healthy, but are not.  For example:

• Avoid fruit roll-up or gummy bear-like snacks.  Stick to dried fruit (in small amounts) or plain, whole fruit.
• Stay away from Nutella-like spreads that list “sugar” as the first ingredient on the label.  A real nut butter lists “nuts” as the first ingredient.
  
• Most 100 calorie snack packs have little nutritional value.
• Just because cookies are low in fat or organic doesn’t mean they’re good for you.
  
• Many granola bars are more like candy bars.  Look for ones that are lower in sugar and unhealthy fats and higher in fibre (4 to 5 grams per bar).  They should contain primarily healthy ingredients like 100% whole grains, nuts, seeds and dried fruit. 

 Here Are Ten Healthy Snack Ideas:

1.  A piece of fruit with a few tablespoons of nuts (15 to 30 mL).  Have an apple with some walnuts, a banana with some almonds or a clementine with some peanuts.

2.  Cut up veggies and dip.  Serve carrot sticks, red pepper strips or broccoli florets along with hummus, a black bean or Greek yogurt dip.

3.  A homemade smoothie made with milk or yogurt and fresh fruit or veggies.

4.  A piece of 100% whole grain toast or half a whole grain bagel with peanut or almond butter.

5.  Plain, low fat yogurt mixed with fresh fruit, like berries.  Add low fat granola for a homemade parfait.

6.  A handful of trail mix made with nuts, dried fruit and whole grain cereal.

7.  A few slices of light cheddar cheese served with whole grain crackers (like Triscuits).

8.  A small bowl of whole grain cereal or oatmeal with low fat milk.

9.  A small bean salad, edamame, roasted chickpeas or roasted lentils.

10.  A latte made with low fat milk (or soy milk).  Homemade hot chocolate (just a splash of syrup) or hot cocoa made with low fat milk.

Lessons Learned:

Unhealthy snacking increases the risk of obesity and disease.  Make healthy snacking a habit.  Choose snacks that are less processed, more nutritious and not too high in calories, salt, sugar or unhealthy fats.  Foods like whole fruits and vegetables, low fat milk or yogurt, nuts, 100% whole grains, beans and beans dips all qualify.

I have a very special place in my heart for children who grow up in homes that are lacking in love, caring, attention and affection.  These are things all children need to thrive and to be their best.  These children grow up feeling alone, scared and broken, sometimes into a million tiny pieces.  In adulthood, some of these children are fortunate to get the help they need to heal.  Others are not so lucky.  Did you grow up in such a home?  Do you know someone who did?  If you know such a person, I ask you to do this.  Hold and carry these wounded souls gently in your heart.  Let them know you love them.  Communicate true compassion for their pain and suffering.  Let them know they’ve done enough.  They suffered enough, struggled enough and hurt enough.  They are enough, just as they are.  You don’t need them to be or do anything more.  This is what these wounded souls need and deserve.  They deserve to be held and gently carried in our hearts today and always. 

Lessons Learned:

Broken childhoods result in broken children who grow up to be broken adults.  Hold and carry these wounded souls gently in your heart.  They deserve our love, compassion and kindness always and forever.

I love these cookies, but I don’t make them too often.  Why?  Because when I do, I eat them and often more than one!  They are delicious, especially hot out of the oven, along with a cold glass of milk.  They are significantly better for you than your typical store bought cookie, containing lots of good-for-you ingredients like whole grain oats, dried apricots and sunflower seeds.  All cookies, however, should be enjoyed in moderation.

P.S.  If you’re tempted to eat too many of these cookies yourself (I understand!), simply share them with your neighbours.  They will be happy you did (mine were anyway!).

 Makes 30 cookies

 Ingredients:

 ½ cup (125 mL) soft tub margarine (low in saturated fat and trans fat free)

½ cup (125 mL) brown sugar

1 egg

1 tsp (5 mL) vanilla

1 ½ cups (375 mL) large flake oats

½ cup (125 mL) whole wheat flour

½ tsp (2.5 mL) baking soda

¼ cup (60 mL) sunflower seeds

¼ cup (60 mL) dried apricots, chopped small

¼ cup (60 mL) dark chocolate chips

Please notes:  If you, or your kids, are not keen on having dried apricots or sunflower seeds in your cookies, this recipe can easily be made without them.  They taste delicious either way!

Directions:

1.  Preheat oven to 350 °F (175 °C).

2.  In a small bowl cream together margarine and brown sugar.  Thoroughly mix in egg and vanilla.  Set aside.

3.  In medium bowl mix together oats, whole wheat flour and baking soda.

4.  Add the small bowl of ingredients to the large bowl of ingredients.  Mix until just combined.  Stir in the sunflower seeds, dried apricots and chocolate chips.

5.  Drop by rounded teaspoons, about two inches (5 cm) apart, onto two baking sheets lined with parchment paper (15 cookies/sheet).

6.  Bake for about 7 to 8 minutes or until golden brown on the bottom of the cookie, but almost undercooked on top.  Take out of the oven and let sit on the cookie sheet for another 5 minutes.  Transfer to rack to let cool or enjoy right away.  Store in airtight container at room temperature for up to 5 days.

 Nutritional Information Per Cookie: 84 calories, 5 g fat, 1 g saturated fat, 9 g carbohydrates, 4 g sugars, 1 g fibre, .8 g protein, 52 mg sodium

Do you consume 2 to 3 servings of milk products daily (or milk alternatives, like fortified soy milk)?  Most children, teens and adults do not.  Many people underestimate the value of milk, while others believe it may even be harmful to health.  What do I think?  I believe milk fits into a healthy diet and is worthy of our attention.  Here’s why:

Milk Delivers Far More Than Just Calcium

Our bodies need nutrient-dense foods, today more than ever!  Few foods contain as much nutrition as a glass of milk.  It’s a powerhouse of protein, vitamins and minerals.  Every single glass you drink significantly increases your overall nutritional intake.  Every single glass you don’t drink significantly compromises your overall nutritional intake.  This is true for many nutrients including protein, calcium, potassium, magnesium, vitamin D, vitamin B12, riboflavin, vitamin A, phosphorus and zinc.  That is a lot of nutrition you don’t want to miss out on!!! 

Milk & Bone Health

Bone is a living tissue that is always changing.  Bone growth occurs primarily in childhood.  Girls usually experience a “bone growth spurt” between the ages of 11 to 14 and boys between the ages of 13 to 17.  By about age 20 our bones have stopped growing and our job is to maintain the bone we have.  Calcium is recognized as the most critical nutrient for the achievement of optimal peak bone mass.  Without adequate calcium, it is not possible either to build or maintain a fully normal skeleton.  Milk is an exceptional source of calcium, as well as an important source of other bone health nutrients, including protein, magnesium, phosphorus and potassium. 

Osteoporosis – The Disease of Fragile or Brittle Bones

Osteoporosis Canada states that one in three women and one in five men will have an osteoporotic fracture during their lifetime.  This is a disease that can severely reduce one’s quality of life causing chronic pain, depression, reduced mobility and loss of independence.  About one-fifth of older adults who fracture a hip will die within 6 months and of the survivors, half will not be able to walk without assistance, and half will need full-time nursing care.  The best way to prevent osteoporosis is to build and maintain a healthy bone mass, starting in childhood.  A healthy diet, which includes milk products, along with an active lifestyle can help you do this.

Calcium From Other Sources

What about getting your calcium from other calcium-containing foods like broccoli, kale, bok choy, almonds and beans?  These foods can contribute significant amounts of calcium to your diet, especially if you eat a lot of them.  Without milk products as part of the mix, however, most adults and kids don’t meet recommended calcium intakes (not to mention the fact that milk contributes so many other nutrients to your diet as well).  Fortified soy milk is the only true milk alternative as it provides all the key nutrients found in milk, including calcium. 

P.S.  Before drinking fortified soy milk (or other beverages that contain added calcium, like calcium-fortified orange juice), be sure to shake the carton well, as the calcium often settles to the bottom.

Calcium From A Pill? 

Taking a calcium supplement may be good for your bones, but it may be harmful to your heart?  Researchers from the University of Auckland reviewed 15 studies involving over 20,000 participants and found that taking calcium supplements (500 mg or more) was linked to about a 30% greater risk of having a heart attack.  Ongoing research will tell us more.  My advice is this:  do your best to get your calcium from food.  Get two to three servings of milk products daily.  Each serving provides about 300 mg of calcium.  Eating an overall healthy, well balanced diet will deliver another 300 mg, especially if you make an effort to consume foods that are calcium-rich.  Only take a supplement to top up any shortfalls you can’t get through diet.  The recommended calcium intake for women ages 19 through 50, and men up to 71, is 800 mg daily. Women over 50 and both men and women 71 and older require 1,000 mg of calcium each day.  

Beyond Bone Health

In many countries around the world people don’t consume the recommended number of milk products.  Researchers from the University of South Australia reviewed the scientific literature to determine how a low intake of milk impacts healthcare costs and the overall burden of disease.  They found strong evidence to support a higher risk of obesity, stroke, heart disease, type 2 diabetes, high blood pressure and osteoporosis in those who don’t consume enough milk products.  The healthcare cost attributable to low milk intake was estimated to be about 2 billion dollars a year, which is comparable to the total amount of dollars spent on public health in Australia.  Other research also links a low consumption of milk products to a higher risk of dental caries, periodontal disease, kidney stones and gout.  Bottom line, not consuming enough milk is costly to individuals and countries. 

Does Chocolate Milk Fit Into A Healthy Diet?

Milk naturally contains about 3 teaspoons (15 mL) of milk sugar per cup (250 mL).  Chocolate milk contains all of the wonderful nutrients you find in plain milk, but with an additional 3 teaspoons of added sugar, along with about 50 extra calories.  Can chocolate milk fit into a healthy diet?  Strong research shows that children and teens drink significantly more milk when it’s flavoured.  This means they get significantly more nutrition, including more calcium at a time when their bones and bodies really need it.  It’s also a time when many other drinks, including soft drinks, are competing for their attention.  Many organizations, including the American Dietetic Association, the American Academy of Pediatrics and the American Heart Association state that the benefits of drinking low-fat, flavoured milk outweighs the harm of added sugar.  If you decide to include chocolate milk in your diet or your family’s diet, look for brands that contain less added sugar.  When you make chocolate milk at home, just add one teaspoon of syrup, rather than the 3 teaspoons suggested by most companies.  Last but not least, if you’re looking for a great sports recovery drink (only needed when you exercise an hour or more at a moderate to high intensity), chocolate milk provides a good balance of fluids, carbohydrates, electrolytes and protein.

The Truth About Lactose Intolerance

Lactose is a sugar naturally found in milk and milk products.  An enzyme called lactase is needed for your body to break down or digest this sugar.  If you don’t have enough of this enzyme you may experience symptoms like bloating, gas, stomach cramps and diarrhea when you consume certain milk products (fun!).  This condition is more common in people of African American, Hispanic and Asian descent.  Many people, however, mistakenly believe that they suffer from lactose intolerance and remove milk products from their diet without undergoing proper testing.  Even if you are properly diagnosed, most people can tolerate ½ to 1 cup (125 mL to 250 mL) of milk at one sitting with minimal symptoms, especially when milk is consumed with other foods.  In addition, most yogurt and hard cheeses (like cheddar, swiss, parmesan and mozzarella) can be included in the diet as they contain very little lactose.  Consuming lactose-free milk and taking lactase supplements (tablets or drops) are other options.  Perhaps most important is that good research shows that the gut can be reconditioned.  By consuming small servings of milk throughout the day and slowly increasing the amount over two to three weeks, you alter gut bacteria and the ability to digest lactose improves significantly.  Taking certain kinds of probiotics can help to do the same.  Lastly, know that organizations, such as the American Academy of Pediatrics, state that the elimination of milk products to treat lactose intolerance should be considered a last resort.

Should You Consume Milk, Yogurt or Cheese???

Most kids and adults need 2 to 3 servings of milk products daily, along with a healthy well balanced diet. 

One serving is equal to:

1 cup (250 mL) of milk or fortified soy milk

¾ cup (175 mL) to 1 cup (250 mL) of yogurt

1.5 oz (50 g) cheese or 1/3 cup (80 mL) of shredded cheese

Healthiest choices…

First place:  My top two choices are fat-free milk (skim milk) or 1% milk, along with plain, low fat yogurt (those with added probiotics also qualify).  These choices are low in fat and have the highest nutritional value per calorie. 

Second place:  Flavoured yogurts generally contain less nutrition and as much as 3 to 6 teaspoons of added sugar per cup (250 mL).  Look for brands that are low fat, contain less sugar and are highest in calcium.  Those with added probiotics are also a good choice.  Greek yogurt, while significantly higher in protein, is usually lower in much-needed calcium (some brands more so than others), as well as potassium.  It’s a trade-off.  If you like Greek yogurt, include other milk products in your daily diet too. 

Third place:  Although most of us love cheese (myself included!), it’s a concentrated source of fat, calories and sodium.  Enjoy it in smaller quantities and choose lighter varieties where possible (look for brands with less than 20% M.F.).  Note that most soft cheeses, like feta, Brie, Camembert and goat’s cheese contain significantly less calcium than hard cheeses like cheddar, swiss, mozzarella and parmesan.  Ricotta cheese contains about four to five times more calcium and significantly less salt than cottage cheese.  Cream cheese contains very little calcium.  Low fat frozen yogurt and to a lesser extent light ice cream can also contribute calcium and other nutrients to your diet.  Enjoy them more as an occasional treat and limit serving size to about half a cup.

A few more tips:

At your local coffee house, enjoy a latte or cappuccino made with low fat milk.  If oatmeal is a part of your morning breakfast, make it with milk rather than water.  Rather than buying pre-sweetened yogurt, buy plain and add your own fruit (along with  a dash of maple syrup or honey if needed).  Make fruit or veggie dips with yogurt.  Add milk or yogurt to smoothies rather than juice.

Lessons Learned:

Milk products, especially low fat milk and plain yogurt, are a very concentrated source of nutrition.  They support good health, including bone health.  Overall nutrient needs, including calcium are compromised if milk products are not consumed.  Even people with lactose intolerance can learn to fit milk products into their diet.  Aim for 2 to 3 servings daily.

]]> http://www.lizpearson.com/does-milk-deserve-a-place-in-a-healthy-diet/feed 0 http://www.lizpearson.com/uncomplicate-your-life-for-happiness-and-freedom http://www.lizpearson.com/uncomplicate-your-life-for-happiness-and-freedom#comments Sun, 28 Apr 2013 19:55:24 +0000 Liz Pearson http://www.lizpearson.com/?p=4511

The word “complicated” is defined as difficult, complex, problematic, perplexing, troublesome and hard to make sense of.  How complicated is your life?  When you look at your various relationships, your career and your time spent outside of work, do certain parts feel perplexing or hard?  Are there trouble spots, things that are more difficult than you’d like them to be?

Here’s what I believe.  I believe life is not supposed to be “complicated”.  It’s not supposed to a problem.  This doesn’t mean it can’t be challenging, for challenges are part of life and with them we grow.  The challenges we choose, however, should be ones we enjoy.  Life, overall, should be simple and easy – like flowing with the river, rather than against it and enjoying the journey along the way.  Life is too short to do otherwise.

How simple or complicated is your life?  Look at the relationships you have with your partner, your kids, your parents, your friends and even with yourself.  Which of them would you describe as effortless and easy?  Do some of them need to change?  What about your work?  Does your work life flow or are there things you shouldn’t be doing?  What about your time outside of work?  Does this time feel undemanding and free?  If not, how could you make it more so?  A life that is simple, easy and less complicated, I believe, is also a life that is happy and free.

Lessons Learned:

Life is short.  It’s meant to be cherished and enjoyed.  Remove from your life all that is difficult, troublesome and complicated.  A happy life is simple and free.

The other day one of my girlfriends invited me to a euchre party with her co-workers.  It was fun, even though I lost more games than I won.  One of the guys at the party brought homemade salsa and tortilla chips.  It was the freshest, most delicious salsa I’ve ever tasted.  It put store-bought salsa to shame.  His recipe inspired this recipe.  I hope you enjoy it as much as I do.  Salsa goes great with eggs, baked potatoes, fish, chicken, rice, quinoa, whole grain crackers (like Triscuit Thins) or on whole grain toast.  I‘ll also be sharing a great recipe with you for baked tortilla chips in the near future.

Makes about 7 cups

Ingredients:

4 cups (1 L) tomatoes, diced small (about 3 to 4 large tomatoes)

½ medium onion, diced small

1 small green pepper, diced small

1 small red pepper, diced small

2 jalapeno peppers, diced small (seeds removed)

1 bunch cilantro, chopped (about 1 ½ cups/375 mL)

2 cloves garlic, minced

2 tbsp (30 mL) extra virgin olive oil

Juice and zest of 1 lime

½ tsp (2.5 mL) pepper

¼ tsp (1 mL) salt

Please note:   Make sure you have a good sharp knife for all the fine dicing.  If you want your salsa spicy, add some of the jalapeno seeds to the mix.

Directions:

1.  Wash and finely dice all veggies (listen to good salsa music while dicing – dance and dice). 

2.  Mix all ingredients together in a large bowl.  Let sit for four hours.  Drain off excess juice and then serve.  Refrigerate unused salsa.

 Nutritional Information Per 1/2 cup (125 mL):  36 calories, 2 g fat, .3 g saturated fat, 4 g carbohydrates, 2 g sugars, 1 g fibre, .8 g protein, 45 mg sodium

Should you take a vitamin and mineral supplement?  This is a very important question to ask.  The right supplement can provide strong health protection and prolong life.  The wrong supplement can cause significant harm, even death.  Here’s what you need to know: 

There Is No Magic Bullet

There is no pill that can replace the magic of a healthy, balanced diet when it comes to your well-being.  Foods like fruits, vegetables, whole grains, beans and nuts contain an intricate mix of vitamins, minerals, antioxidants and fibre, along with literally hundreds of beneficial plant compounds – all of which interact in this incredible dance of health-protection and disease prevention.  There is no pill that knows this dance and there never will be.  Your primary focus should always be on food – good, wholesome, healthy food!

Deficiency Has Consequences

What if, however, you’re not optimizing your nutritional intake through diet?  What if you’re not eating the recommended amounts of fruits, vegetables, grains, dairy and protein?  Research says very few people are.  A recent study by the NDP Group in the U.S. looked at how often the average consumer meets at least 70% of the recommended dietary guidelines.  The results were dismal.  Success was achieved only 2% of the time or 7 days out of the whole year!!!  This is not good news.  Researchers are now finding that even mild deficiencies of some nutrients, over time, can damage cells and may increase the risk of cancer and heart disease, as well as compromise the health of the immune system and brain.  While there is no question that people need to put far more effort into eating a nutritious and balanced diet, we can’t ignore the fact that for many people a supplement may be beneficial too.   

Too Much Of A Good Thing

Taking a supplement, however, is very risky business.  The American Heart Association says “almost any nutrient can be potentially toxic if consumed in large quantities over a long time.”  Taking high amounts of individual nutrients, especially in isolation appears to be especially dangerous.  High doses of vitamin A have been linked to birth defects and weaker bones.  Extra beta-carotene, selenium, folic acid and vitamin E have all been associated with an increased risk of some cancers.  Your risk of cataracts may go up with too much Vitamin C or E.  Calcium in excess has been linked to kidney stones, as well as heart attacks and strokes.  Too much iron is particularly toxic.  It can damage organs and cells and increase your risk of many chronic diseases.  Bottom line, supplements must be approached with caution!  They are not to be played with.  Not if you care about your health.

A Multi Makes Sense

Other than vitamin D and fish oil (both of which I have discussed previously), the only supplement I recommend at this time is a multivitamin and possibly calcium (only if you are unable to meet calcium needs through food and only enough to make up for dietary shortfalls).  I believe a multivitamin is the safest way to make sure nutritional needs are covered without causing unnecessary harm.  Some researchers even suggest taking a multivitamin every other day just to minimize the risk of excess nutrients of any kind.  This too is a viable option.  It is also recommended that if you take a multivitamin, you should minimize your intake of heavily fortified foods.  Some cereals, drinks and energy bars, for example, contain significant amounts of added vitamins and minerals.  You don’t want to get more nutrients than you need in this way.

What To Look For In a Multivitamin

With so many kinds of multivitamins to choose from, how do you choose wisely?  Consumer Reports tested 21 different brands and found that all but one met label claims for key nutrients, none contained worrisome levels of contaminants and most passed the dissolution test (which shows they dissolve properly in your body).  Store brands or generic brands, like Costco’s Kirkland Signature, tested just as well as the national brands, at a much lower price.  I think as long as you stick with well-known, bigger brands (including store brands) you should be fine.

Buying a multivitamin designed for your gender and age, such as silver formulas for the senior years, is also good advice.  Women, for example, need very different amounts of iron prior to menopause, during pregnancy and then again, after menopause.  Too much or too little iron can be harmful to health.  You can always compare your multivitamin to the recommended nutrient intakes for your age as set out by the Institute of Medicine.  Try to choose a formula that is close to what you really need.

 Populations At Risk

Some people need a multivitamin more than others.  Vegetarians often don’t get enough nutrients from food, including vitamin B12 and iron.  Vitamin B12 is also an issue for people age 50 and above, as they may no longer have enough stomach acid to extract it from food.  In fact, for most people, the older we get, the more challenging it is to meet overall nutrient needs.  Lastly, women who are trying to get pregnant (or those who could get pregnant) should take a multivitamin to ensure they are getting adequate folic acid.  This vitamin when taken in the first few weeks of the pregnancy, often before a woman even knows she’s pregnant, plays a significant role in the prevention of neural tube defects (defects in the brain and spinal cord of the child). 

Lessons Learned:

No pill will ever replace food for health and the prevention of disease.  Most people, however, do not meet nutrient needs through diet.  A multivitamin is the safest way to supplement the diet and to make sure all of your nutrient needs are met.

]]> http://www.lizpearson.com/should-you-take-a-vitamin-and-mineral-supplement/feed 2 http://www.lizpearson.com/lessons-learned-climbing-mount-everest http://www.lizpearson.com/lessons-learned-climbing-mount-everest#comments Tue, 23 Apr 2013 01:30:13 +0000 Liz Pearson http://www.lizpearson.com/?p=4471

In November of 2012 one of my dearest friends, Teri, climbed to an altitude of 5,364 metres to reach base camp Mount Everest in Nepal.  She climbed with a group of 15 people led by “Live Out Loud Adventures.”  This was her experience. 

The scenery was truly magnificent – the snow, the waterfalls, the rivers, the mountains and the sky.  It was beautiful.  It was peaceful.  It was humbling.  No words can do it justice.  It was an honour just to be a part of it.

Then there were the people.  The sherpas who helped carry her gear and prepare her meals did so with such incredible kindness, happiness, serenity and generosity.  They became her friends.  The group she travelled with was also exceptional.  Each person was different.  Each person had their own story, their own hardships.  Every single one of them truly inspired her, gave her strength and made her want to be more and do more.  She developed bonds with these people that will last a lifetime.

Last, but not least, Teri learned about herself.  The night before the final climb Teri became sick.  The next morning she had to watch as her entire group traveled on without her.  When they returned, rather than heading back down the mountain with them, Teri convinced one of the sherpas to continue on to base camp with her, so she would reach her final goal.  She told the group she would catch up with them soon.  She had traveled too far to give up now.  She describes her final climb like this “most people never run far enough to find that they have a second wind.”  Teri found her second wind.  She made it to base camp Mount Everest and gained so much along the way.

Lessons Learned:

When you do something that requires incredible courage and incredible strength, you grow in ways that otherwise would not be possible.  What you gain is truly beyond measure.  

]]> http://www.lizpearson.com/lessons-learned-climbing-mount-everest/feed 0 http://www.lizpearson.com/hummus-with-greek-yogurt-dried-apricots-2 http://www.lizpearson.com/hummus-with-greek-yogurt-dried-apricots-2#comments Sat, 20 Apr 2013 19:05:57 +0000 Liz Pearson http://www.lizpearson.com/?p=4454

How about a hummus dip that puts three powerhouse ingredients together?   Chickpeas are a nutritional superstar.  They’re loaded with fibre, protein, folate, potassium, iron and more.  Your body thanks you every time you eat them!  Greek yogurt gives you not only calcium, but an exceptional supply of protein too.  Dried apricots deliver much-needed potassium, along with a powerful dose of antioxidants, including beta-carotene.  They also add a touch of sweetness to this recipe that is just right.  My neighbours (adults and kids!) tasted this hummus and gave it two thumbs up.  Try it and let me know how many thumbs up you give it.

Makes about 2 cups (500 mL)

Ingredients:

1 can (19 oz/540 mL) chickpeas (no salt added), drained and rinsed

½ cup (125 mL) plain, low fat Greek yogurt

¼ cup (60 mL) dried apricots

¼ cup (60 mL) fresh lemon juice

2 tbsp (30 mL) Tahini (sesame seed paste)

Zest of one lemon

2 cloves garlic

½ tsp (2.5 mL) cumin

¼ tsp (1 mL) freshly ground pepper

¼ tsp (1 mL) salt (optional)

Please note:  Do not add salt if you are using chickpeas that contain added salt.  Tahini (sesame seed paste) is available at most large grocery stores and most health food stores.  If you can’t find it, then ask.

Directions:

1.  Place all ingredients in food processor or blender.  Blend until smooth.  If you need to, adjust the consistency (make it less thick) by adding water (about 1/4 cup or so).  Serve immediately or put in fridge until ready to use.  Enjoy with whole grain crackers (like Triscuits), whole grain pita bread, or cut-up veggies.

Nutritional Information Per Serving (per ¼ cup/60 mL with added salt):  100 calories, 3 g fat, .5 g saturated fat, 13.5 g carbohydrates, 5.5 g sugars, 2 g fibre, 5 g protein, 87 mg sodium

How can I motivate you to eat the foods your body really needs  – the kind your body celebrates every time you eat them!  In kindergarten most kids learn to count to 100.  I want you to go back to kindergarten days and back to basics.  I don’t need you to count to 100, but I do need you to count to 10.  Here is what I want you to start counting:

Ten 

Start counting how many fruits and vegetables you eat.  Your goal is to get at least 7 to 10 servings daily.  Have fun with this!  One serving can be any of the following:  one medium size fruit or vegetable, ½ cup of any fruit or vegetable, 1 cup of salad or dark leafy greens, ½ cup of 100% fruit or vegetable juice (limit juice to 1 cup daily).  With these serving sizes, it’s easy to get multiple servings at one meal – instead of a small salad, have a large one (just go easy on the dressing).  Remember, your body adores fruits and vegetables.  Give your body what its asking for! 

Four

Regular bean eaters are definitely healthier.  I need you to be one.  Can you count to four?  That’s how many times a week I want you to make room in your eating plan for beans.  A serving size is about ¾ cup (175 mL).  It can be any type of beans – black beans, kidney beans, soybeans, chickpeas, or lentils.  Have a bean salad, maybe a bowl of chili, snack on some edamame or enjoy some hummus.  Just make sure that at least four times a week you say hello to beans.  That is how you serve your body well.

Two

Here’s an easy one.  Enjoy fatty fish, like salmon, rainbow trout or sardines twice a week?  Just a “deck of cards” serving size is enough.  All the cells in your body will be jumping up and down with glee.  It’s party time!  You want a party in your body!

One

I know you can count to one.  You just did.  Once a day, every day, I want you to consume a small handful of nuts, at least one serving of berries and at least one serving of dark leafy greens, like spinach or kale.  I know you might think I’m asking a lot.  Just remember that I ask, because I care and I love you.  You can’t argue with love!  Go eat your spinach!!! 

Final Words Of Encouragement

I realize that I have not covered off all of the food groups in this counting exercise.  I’m going to assume that you have a fairly balanced diet – one that also includes foods like milk (or milk alternatives) and 100% whole grains.  The foods I have chosen for you to count are the ones I find most neglected and the ones that also give a huge health payback.  So, what are you waiting for?  Start planning your weekly menu.  Start counting and keeping track.  Start feeling better than you’ve ever felt before!!! 

Lessons Learned:

Keeping track of what you eat helps you stay on track.  Eat 7 to 10 servings of fruits and vegetables daily.  Put beans on your menu at least 4 times a week.  Enjoy higher fat fish, like salmon or rainbow trout, twice a week.  Every day have a small handful of nuts, some berries and some dark leafy greens.  This is how you love your body and yourself!

P.S.  By the way, if you also want to leave room for a wee bit of dark chocolate each day, I’m totally good with that!  After all, I do.

There are many things in life you can live without.  Water is not one of them.  Just a few days of deprivation and the consequences can be lethal.  This isn’t surprising when you consider that the majority of your body – about 60% – is water.  That’s a lot of water, but then again, every cell in your body needs it.  It’s essential for digestion, delivering nutrients, carrying away waste, regulating your body temperature, cushioning joints and a whole lot more!  Every day you lose water, primarily through sweat and urine, and that water must be replaced. 

Drink When You’re Thirsty

How much water do you really need?  Guidelines from the Institute of Medicine state that for the vast majority of healthy people “the combination of thirst and usual drinking behavior, especially the consumption of fluids with meals, is sufficient to maintain normal hydration.”  Purposefully drinking more is recommended when you’re active (especially for sustained, vigorous activity) or when you’re exposed to heat (like time spent outdoors on a hot summer’s day).  Additional guidelines come from the European Food Safety Authority based on a recent and extensive scientific review.  They define an adequate water intake for most women as 6 ½ cups (1.6 L) daily and for most men 8 cups (2 L).  This amount includes beverages of all kind, not just water.  Coffee, tea, milk, juice, soft drinks and even alcohol all count towards your daily quota.  This guideline assumes that you live in a moderate climate, are moderately active and that an additional 20% of your overall need for water will be met through food.  Most fruits and vegetables, for example, are at least 80% water and contribute significantly to your daily intake. 

The Impact of Dehydration  

Dark yellow urine is a sign of dehydration.  Even mild dehydration can drain your energy and make you feel tired.  Since water makes up about 80% of your brain, not getting enough can lead to headaches and impact your ability to think, learn and concentrate.  There is also a link between dehydration and a greater risk of high blood sugar, gallstones and constipation. 

Your Kidneys Need Water

If you care about your kidneys (and you should!), getting enough water or other fluids has to be a priority.  Your kidneys are absolutely essential to good health.  They filter waste out of your blood and dispose of that waste in your urine.  Strong evidence says that not drinking enough water significantly increases your risk of kidney stones, which can be extremely painful.  A lack of water may also raise your risk of urinary tract infections, as well as compromise the long-term health of your kidneys, including your risk of chronic kidney disease.   

Older Adults Don’t Drink Enough Water

As we get older the water content of our body decreases, along with our ability to detect thirst.  Dehydration is more common, more serious and one of the top ten causes of hospitalization for seniors.  It can result in medication toxicity, kidney failure, seizures, and a significantly higher risk of falls, as well as death.  Raising water awareness in older adults, as well as families and caregivers is important.  Water or other fluids should be consumed and encouraged regularly throughout the day and with meals.

Sports Nutrition

The amount of water lost through sweat when exercising varies greatly depending on the person, the type of activity and the duration.  Dehydration can lead to muscle fatigue, loss of co-ordination, inability to regulate body temperature and decreased athletic performance.  It’s best to drink extra water before, during and after exercise.  A sports drink with added carbohydrate and electrolytes may be necessary if exercise is more vigorous and lasts an hour or more. 

As a general guideline, stay well hydrated in the hours prior to exercising.  Drink an extra 1 to 1½ cups (250 – 375 mL) of fluid 10 to 15 minutes before you start.  Sip fluid throughout your workout, about ½ cup to 1 cup (125 – 250 mL) every 15 to 20 minutes.  Within two hours of finishing your exercise routine consume another 2 cups (500 mL) of fluid for every pound (.5 kg) of body weight lost. 

What Kind of Water Is Best?

For most people, tap water is a fine choice.  Mineral water can contribute significant amounts of much-needed calcium and magnesium to your diet, but choose brands that are lower in sodium.  Bottled water, in most cases, is no better for you, is generally more harmful to the environment and may not contain added fluoride which contributes to good dental health.  Vitamin water is not recommended.  Many brands are high in sugar and the best way to get your vitamins is through a healthy diet, along with a multivitamin that contains a balanced amount of all nutrients.  Coconut water is a natural and relatively low-calorie way (about 35 to 45 calories per cup) to hydrate yourself and get more potassium in your diet (a nutrient most of us don’t get near enough of and one that is really important for healthy blood pressure!).  Choose brands that contain no added sugar and are lower in sodium (some contain as much as 125 mg of sodium per serving).

Drink Up!

An easy way to up your water intake is to carry a reusable water bottle with you at all times.  To make water more appealing, especially at home or in the office, jazz it up with slices of lemon, lime, oranges or other fresh fruit, like berries or watermelon.  You can also add sliced cucumber, thinly sliced ginger root and fresh herbs, including fresh mint, rosemary, thyme or basil.  Allow these infusions to steep in the fridge for 2 to 24 hours depending on the strength of the flavour you like best.  Both coffee and tea (as long as you watch your caffeine intake and drink them without added cream and sugar) are also healthy ways to get more water and antioxidants into your day.

Lessons Learned:

You can’t live without water.  Most women need to drink about 6 ½ cups (1.6 L) daily and most men 8 cups (2 L).  All beverages, including coffee, tea, milk, juice, soft drinks and even alcohol, count towards your daily quota.  A low water intake can impact your energy, your ability to think and learn, and your overall health, especially the health of the kidneys. 

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