Posts Tagged ‘healthy habits’

by Bob Wright

January 19

1:26 pm

anna leigh Habits of Successful Weight Managers: A Triggering Event

My granddaughter, Anna Leigh

A triggering event is an event, situation, or may even be a comment that makes you think about something differently. The National Weight Control Registry (NWCR), a study that I refer to often, has been collecting data for the past 15 years about the habits and characteristics of those who have been successful at losing a lot of weight (50 – 70 lbs.), and kept it off for a long time (5 – 7 years). They found that a number of the people in their database had what they referred to as a “triggering event”, an event that made them think about their weight in a different way and made managing their weight, or getting healthy more important to them than it had been before. The triggering event could have been a bad medical report, seeing their reflection in store window or mirror from an angle they hadn’t seen before, being unable to do something because of their weight, seeing a close friend or family member have a serious health problem or anything that made losing and maintaining their weight more important to them than before this event.

One of my favorite examples of this from the NWCR was a young, single father of a 4-year-old daughter. The daughter had some friends over and they were playing and talking and the father over heard one of his daughter’s friends say “your daddy is really nice, but he sure is fat.” While he knew he was overweight, he had never heard anyone say it so bluntly—and he said to himself at that moment, she is right, I am fat, and I am the single father of a 4-year-old daughter. That day he hired a personal trainer, joined weight watchers and now many years later, he is fitter, leaner and much healthier than before. While he always knew he should do something about his weight, it took that comment to motivate him to act.

I had what I consider to be a triggering event on Wednesday January 11, at 12:58 pm. Anna Leigh Fraser came into the world and changed my world forever. Yes, I am now a grandfather (papa) to a healthy baby girl. I am a pretty healthy guy, who has lived a pretty healthy lifestyle, but things are different now. I am already finding myself thinking, I want to be there when she graduates, gets married and has kids herself ( I literally just shed a tear, I am not making this up). I have been a grandfather for about a week and I am already looking ahead to being a great grandparent. So as important as health has always been to me, it’s much more important now. As much as I try to practice what we preach, I have to be a better practitioner. You might have heard me say one of my favorite quotes, “habits are caught not taught,” now I have someone else to “catch” my habits. My favorite phrase,” unwise, better, best,” has new meaning to me. The point is, the stakes have changed, and they changed the minute is saw her for the first time. I know I will be more conscious of my health because of her.

It is important to point out that not all of the successful weight managers in the NWCR had a triggering event—in fact, most didn’t. Having a triggering event is not a requirement for or a prerequisite for success, nor does it make it any easier to succeed. But it does provide a rallying point; helps focus your attention, put perspective on why it’s important to keep working toward and achieving your health goals. If you have had such an event, use it to keep you focused. If you haven’t had one, don’t wait for it—look for other sources of motivation and inspiration; but be on the lookout, you never know when that potentially life changing triggering event will occur.

This entry is filed under Healthy Lifestyle.

by Adam Martin

June 25

1:14 pm

2 Comments

Emotionally Intelligent Signage

Recently, I watched this “pecha kucha” presentation from Daniel Pink , author of DRIVE: The surprising truth about what motivates us. Ever since, I have been a huge fan of his archive on “Emotionally Intelligent Signage”. After seeing some of the examples and how effective they’ve been I realized that this could be a valuable tool in helping people change health habits. In fact, it might be why the FDA has recently made their cigarette health warnings so graphic.

I decided to try this myself. I’ve been struggling to drink enough water. My day consists of very little time spent near my desk where the bottle resides. Therefore, I needed some type of “emotional” trigger that would force me to desperately reach for those 32 ounces of afternoon delight. First, I had to decide what the message would be. I knew that I needed to drink more water because it had been affecting my workouts. I was feeling lightheaded and a bit dizzy after a taxing bout of exercise. So, I create a reminder that would appear on my cell phone and computer every hour, “I know I’m busy, but drinking water is important to me.” The message expressed empathy and contained an affirmation.

It has been working like a charm. In the past two weeks I’ve consumed by 64 ounces of water per day! What could be an “Emotionally Intelligent Message” that you use to trigger a health habit?

This entry is filed under Healthy Lifestyle.

by Cheney Maddox

May 3

2:23 pm

1 Comment

A Healthier Pizza Night

In a cooking demonstration by H3 Chef Marvis Hinson last week, she made the following statement, “Whenever I eat homemade pizza, I am satisfied after one slice, but when I order out from the local pizza joint, it takes half the pie.”

A proclaimed pizza lover, I jump at the chance to hit up the local pizza joint. However, this comment struck a chord, and had me craving a pizza pie. So, instead of dining out on Friday night, I decided to experiment and create my own pizza masterpiece.

Turns out, she was right! Not only was I more satisfied after just two slices of my homemade veggie pizza, I had fun in the process. Turning the time in the kitchen into a get together with friends kept me from snacking, but also gave me a chance to catch up on the week’s events.

Here are a few reasons why you should opt out of delivery:

- Making your own pizza is fun! Perfect for a weekend activity, and if you have kids, they will love getting to help personalize their own pizza. Cooking the pizza yourself makes you appreciate it more when it’s done. I think that’s why we feel satisfied after just a bit.

- Eating healthy can still taste good. Our homemade pizza included a crispy whole wheat crust and three servings of veggies!

- When cooking at home, not only can you limit fat and calories, but more importantly hidden sodium! Here at H3, we recommend limiting sodium to 2300 mg for a typical adult eating 2000 calories daily. If you are on a lower calorie diet, limit accordingly. For example, someone on a 1600 calorie diet, limit to 2000 mg and 1200 calories limiting to 1800 mg sodium.

Look at these nutrition facts from America’s most popular pizza delivery:

One slice of Supreme Pizza from Pizza Hut = 1000 mg of sodium (380 calories, 18 g of Fat)

One slice of Meat Lovers from Pizza Hut = 1270 mg of sodium (440 calories, 23 g of Fat)

Each of the two slices above hold half the sodium content for your daily intake – eat two of each and you have put yourself over that limit!

- You can personalize your own pizza and add your favorite toppings! When building my pizza Friday, I re-created my usual veggie pizza from my favorite local pizza joint. It turned out perfect – adding the same toppings made it feel as though I had ordered out!

Ready to make your own? Read more for tips to building your ‘best’ pizza pie. Read the rest of this entry.

This entry is filed under Nutrition.

by Bob Wright

March 11

3:22 pm

2 Comments

Quality Sleep and a Healthy Lifestyle

In honor of National Sleep Awareness Week, March 7^th – 13^th, H³ Director of Education, Bob Wright, recognizes the effects and importance of sleep on your health.

The most important factor in living longer may not be exercise, healthy eating or even genetics — it could be the quantity and quality of your sleep. According to the National Sleep Foundation (NSF), sleep deprivation is a growing epidemic in the US. Research indicates that nearly two-thirds of Americans don’t get the optimal 8 hours of sleep per night and almost one-third sleeps less than 7 hours. It’s estimated that 20-30 million of us suffer from sleep apnea, a serious but treatable sleep disorder (often caused by obesity).

While we know from first-hand experience that lack of sleep makes us tired, cranky and less productive- most people don’t recognize its potentially serious effects. Chronic sleep deprivation can result in:

Increased Risk of Heart Disease. Studies indicate that women sleeping 6 hours or less a night have a much higher risk compared to those averaging 8 hours. Sleep is your body’s most basic form of stress management – without an adequate amount, the body can’t fully recover and begins to break down, making it susceptible to heart disease. Sleep-deprived individuals also have higher levels of the hormone cortisol, which can increase blood pressure, a known risk factor for heart disease and stroke.

Increased Risk of Diabetes. The sleep deprived may have higher levels of blood sugar. Severe sleep deprivation can even cause blood sugar levels to increase to pre-diabetes levels. Fortunately, blood sugar returns to normal with appropriate sleep. However, chronic sleep deprivation may cause insulin resistance, contributing to the development of type 2 diabetes.

Weakened Immune System. The ability to produce immune-boosting “killer cells” is reduced during sleep deprivation, making it more difficult to fight infection.

Impaired Cognitive Functions. Including reduced problem-solving and decision-making skills, diminished short-term memory, impaired logical reasoning, and poor judgment.

Emotional Distress. Sleep deprived individuals exhibit increased levels of depression, stress, anxiety, worry, frustration and anger.

Weight Gain. Sleep deprivation can raise hormone levels. Cortisol increases appetite and causes excess calories to be stored in the abdominal area (the riskiest place to store fat). Lack of sleep may inhibit the production of male growth hormones, contributing to muscle loss, reduced metabolic weight, and weight gain.

Another subtle, but significant, way sleep deprivation affects you is the impact it has on a healthy lifestyle. Even when well-rested, it’s challenging to exercise regularly, plan and prepare healthy meals and so on. It may be next to impossible if you are chronically sleep deprived.

Sleep Deprived or Just Plain Tired? Take the Test:

- Do you need an alarm clock to wake up on time?

- Do heavy meals and dull events make you sleepy?

- Are you a serious snorer (a symptom of sleep apnea)?

- Do you sleep longer on weekends?

- Can you nap at just about any time?

- Do you often feel drowsy during the day?

If you answered “yes” to 3 or more questions, you may have a sleep deficit and the NSF suggests talking to your doctor about your sleeping habits.

Most of us, even if we don’t have a significant sleep deficit, can benefit from getting more, better quality sleep. The NSF offers these suggestions:

- Go to bed and wake up at the same time each day.

- Avoid heavy meals late in the evening.

- Avoid alcohol late in the afternoon and evening. Alcohol might help you fall asleep, but may interrupt your sleep later at night.

- If you smoke, quit. If you won’t quit, avoid nicotine late in the afternoon and evening.

- Avoid caffeine late in the afternoon and evening. Its effect peaks 1-4 hours after consumption and can continue for up to 7 hours.

- Exercise regularly. Exercise improves the quality of sleep, especially among the elderly. Avoid strenuous exercise within 2 hours of bedtime.

- Establish a relaxing pre-bed routine such as taking a warm bath, reading, or meditating. This allows you to unwind and sends a signal to your brain that it is time to sleep.

- If you don’t fall asleep within 30 minutes, get up and do something relaxing like listening to soothing music or reading a book.

For more information, visit the NSF website at www.sleepfoundation.org.

This entry is filed under SELF.

by Cheney Maddox

February 9

3:42 pm

No Comments

Heart Health Month – Cholesterol 101

Earlier this month, I gave you a post on 7 resolutions to adopt in order to keep your heart healthy. Throughout the next month, I will give you a deeper look at each of these steps, so that you can take the necessary steps to keeping your heart in tip top shape.

What is Cholesterol?

Cholesterol is a normal part of your system; you actually need a certain amount to produce cell membranes and other hormones, as well as other bodily functions. However, if you have too much cholesterol in your bloodstream – you put yourself at risk for heart attack and stroke.

Cholesterol comes from your body as well as the food you eat. There is the HDL and LDL, which are the ‘good’ and ‘bad’ cholesterols respectively, as well as triglycerides which make up your total cholesterol. You can determine these numbers through a blood lipid profile test.

LDL “Bad” Cholesterol – This type of cholesterol, otherwise known as LDL (low-density lipoprotein), is what can slowly build up on the artery walls and form plaque. Plaque on the artery walls causes the arteries to become narrow and inflexible, which can cause atherosclerosis. Once your arteries have started this transition, it is easy for blood to clog and cause a heart attack or stroke.

LDL Cholesterol is elevated by diets high in saturated and trans fats.

HDL “Good” Cholesterol – HDL (high-density lipoprotein) cholesterol, is known as the good cholesterol because having higher levels of HDL seems to protect you from a heart attack. According the American Heart Association, HDL cholesterol carries away the LDL from the body while also helping clear the artery walls of plaque. Here at H3, we like to look at the LDL to HDL Ratio.

Your lifestyle has the single greatest impact on your HDL cholesterol. Even small changes to your daily habits can help you meet your HDL target.

Triglycerides – Triglycerides are also produced in the body, but is a type of fat. High triglycerides are caused by overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level.

Why are these important?

High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke. It’s important for everyone to know their cholesterol level. Although cholesterol is genetic, it can be managed through healthy lifestyle habits. Also, any body type is susceptible to high cholesterol.

Here at H3, each Guest is given a blood lipid profile test prior to beginning the program.

Now that I know my numbers, how do I know if they are good or bad?

Total blood cholesterol is the most common measurement of blood cholesterol. A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.

Here’s a chart like the one you would see here at H3.

Normal Risk Level

High Risk Level

Total Cholesterol

< 200

> 240

Triglycerides

< 150

200 +

HDL Cholesterol

> 40 for men

> 50 for women

< 40

LDL Cholesterol

< 100

< 70 (previous heart attack)

> 160

> 130 (CVD or Diabetes)

Total to HDL Ratio

< 4.5 for men

< 3.5 for women

LDL to HDL Ratio

< 3 for men

< 2.5 for women

This should give you a good guideline of where you should fall. If you have any questions, please contact your physician.

What can I do to manage my cholesterol levels?

As mentioned above, there are steps you can take to manage your cholesterol levels through lifestyle choices. It is recommended that you eat foods low in cholesterol and saturated fat and free of trans fat, maintain a healthy weight, and stay physically active.

We see great success every week with those who have lowered these numbers dramatically through changing their diet and exercise habits for just a week at a time. This is a powerful testimony for living a healthy lifestyle and its immediate impact on your overall wellness.

Source: American Heart Association, www.americanheart.org

This entry is filed under Fitness, Nutrition.

by Cheney Maddox

December 14

11:53 am

No Comments

What’s Your New Year’s Resolution?

Lose weight, eat healtheir, stress less…do those make the top of your list?

If so, we have just the thing for you at Hilton Head Health! In the beginning of 2010, we have a workshop focusing on each of the above resolutions. Want to learn more?

Perfect Fit
January 14th – 16th, 2010
Get a jumpstart for your fitness routine during this exercise-intensive, three-day experience. Designed for individuals of all fitness levels, you’ll learn how to get the most out of your active lifestyle through inspiring fitness activities as well as ‘boot camp’-style workouts. Embrace the Island’s natural serenity through activities such as kayaking, biking, hiking and more, and advance at your own level to develop a mental determination, as well as an exercise plan that you can take home with you. Facilitated by H3 Fitness Director, Adam Martin and Fitness Specialist, Amber Shadwick.

Healthy Transitions: Overcoming Emotional Eating
February 4th – 6th, 2010
This three-day workshop, led by H3 Wellness Counselor Johanna Smith-Ellis, will give you the tools and support needed to regain control of your eating. You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns. (Limited to 10 participants.)

Cooking Healthy: Recipe for Success with Chef Marvis Hinson
February 25th – 27th, 2010
Learn how to prepare healthy cuisine at its finest during H3′s popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.Learn how to prepare healthy cuisine at its finest during H3′s popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.

Don’t wait until 2010 – get started today!

This entry is filed under Fitness, Nutrition, SELF.

by Cheney Maddox

December 10

4:15 pm

2 Comments

WE’RE BECOMING SLUGS!! How do we make this stuff fun?

By Adam Martin, H3 Fitness Director

Check out this summary from the January 2008 publication from the ACSM.

Presentation12 300x225 WE’RE BECOMING SLUGS!! How do we make this stuff fun?

In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.

Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…

It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)

- Dancing (Belly, Hip Hop and Latin)

- Drums ALIVE

- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)

- Court or Team Sports

- Cardio-Boxing

- Wii Fit

- Tai Chi

Can you think of any others?

This entry is filed under Fitness.

by Cheney Maddox

December 4

4:37 pm

1 Comment

Take the Breakfast Challenge

Here at H3, we are making December the month for our very own ‘breakfast challenge’. As part of our employee wellness program, this month marks the first mission.

Why don’t you take the challenge with us? Try eating a healthy breakfast at least 5 times a week.

Here’s why…

Eating a balanced breakfast is important for your body in so many ways. Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal.

When you eat a healthy breakfast, you’re more likely to:

- Eat more vitamins and minerals

- Eat less fat and cholesterol

- Have better concentration and productivity throughout the morning

- Control your weight

- Have lower cholesterol, which reduces your risk of heart disease

Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’.

A healthy, balanced breakfast consists of:

Whole grains. Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola

Low-fat protein/dairy. Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese

Fruits and Vegetables. These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.

A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning. Try to choose one or two options from each for a well balanced breakfast.

A Few Quick & Easy Options

- Cooked oatmeal with almonds or dried cranberries

- Cold cereal topped with blueberries or a banana

- Multi-grain pancakes with fruit and yogurt

- A whole-grain waffle with peanut butter and banana

- Egg white omelet with peppers and mushrooms

- Low-fat yogurt, granola and fruit

[Source: Mayo Clinic: Healthy Breakfast]

This entry is filed under Nutrition.

by Cheney Maddox

December 1

1:46 pm

4 Comments

Let’s Get CEREAL about Our Breakfast Choice

By: Jeff, H3 Program Intern

Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.

However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?

First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.

H3 Breakfast Cereal Criteria:

1. First ingredient must be a whole-grain

2. Must have 3 grams of fiber per 100 calories

3. Calories from sugar have to be 25% or less (excluding dried fruit)

4. Total Fat must be 2 grams or less

5. Ought to be tasty: make it a cereal you’ll look forward to every morning!

Five Solid Choices

1. Fiber One – Honey Clusters:

With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.

2. Kashi – Whole Wheat Biscuits

Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.

3. Post – Original Shredded Wheat

For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness.

4. General Mills – Total Raisin Bran

A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.

5. Kashi – Heart to Heart Honey Toasted Oats

As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.

So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.

If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD

http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal

This entry is filed under Nutrition.

by Cheney Maddox

November 24

1:34 pm

No Comments

Healthy Hydration

By Jeff, H3 Program Intern

WATER you up to today? Does it involve a little healthy hydration? Hope so because staying hydrated and consuming the appropriate amount of water should always be on the agenda.

What’s interesting is that our bodies are made up of over 60% water! Not only does H₂O flush out toxins harmful to our organs, but it also carries essential nutrients to keep our body’s cells in premium working condition. What’s more, when it comes to weight management, filling up on fluids can help control hunger and may even slightly increase metabolism in the short term.

On that note, you are probably already tapping for the tap water, yet after this blog I’m sure to have you up out of your chair well on your way to the restroom. With that said here’s the how to on healthy hydration and the benefits behind it!

Start with the 8×8 Rule. Most general guidelines recommend drinking eight 8-ounce glasses of water per day so this is a good place to start.

Purchase a BPA free water bottle. Having a close container nearby will certainly keep you company and reaching for further fluids. Why BPA free? Well, BPA is a plastic used in the lining of containers, CDs, DVDs, sports equipment and thousands of other products. The problem here is that oodles of new research have sprung about in regards to its safety. BPA has been linked to breast cancer, prostate cancer, heart disease, hyperactivity and many other negative health conditions. Although not completely proven, we may as well avoid our exposure while hydrating!

Before, during and after. When it comes to hydration your body tends to have a mind of it’s own, and more often than not it won’t signal for immediate H₂O replacement. A good rule of thumb for dehydration prevention in short bouts of exercise is to roughly replenish with 12 to 24 more ounces of water. Although, exercise lasting longer than an hour will require even more based off your body weight and how much you sweat.

Live off fruits and veggies. Refilling the water jug is not the only way to boost the H₂O balance. According to many sports medicine specialists 30 to 40 percent of our water intake comes from nutrient rich foods. Watermelon and other fruits/veggies are anywhere from 50 to 90% water!

So that’s all well and good, but WATER the benefits?

Every system in the body depends on it. By consuming appropriate amounts you’ll be keeping your body at optimal health. Proper hydration reduces the chances of kidney stones, keeps joints lubricated, prevents constipation, and even lessens the relentlessness of colds and flu.

Lack of water leads to dehydration. This is when feelings of tiredness and fatigue tend to set in. Lightheadedness, headaches, little or no urination and dry mouth are the tell tale signs that it’s time to re-hydrate.

Supplies feelings of fulfillment. Although this is not a lasting effect, it’s certainly a great accompaniment for every meal. Drinking a glass of water with every meal will help curb the appetite and helps us from not overeating.

May increase metabolism. Larger studies are obviously needed yet, in a study done by Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center:

“After subjects drank approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.”

That’s just four fluid essentials along with four fantastic fluid benefits. Anyhow, that should get ya’ll going towards healthier hydration.

References:

Mayo Clinic Staff, Water: How much should you drink every day?

http://www.mayoclinic.com/health/water/NU00283

Boyles, Salynn, WebMD Staff Drinking Water May Speed Weight Loss: Metabolic Rate Increases Slightly With Water Consumption

http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss

This entry is filed under Nutrition.

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