foxfieldco
10-29-2004, 05:10 PM
Weight Watchers eTools article of the week: Eat Right, Stay Healthy
~~~ Guidelines to Good Health
When you were a kid, your mother probably made sure that you ate three balanced meals a day. Meat, veggies, fruit – the works. And who knows, maybe all those apples did keep the doctor away. But as soon as you moved out of the house, you gained a lot more than your independence. You gained the right to eat whatever you wanted.
You may have wanted to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. So before you move back in with Mom, read on to learn eight guidelines that will keep your diet – and you – healthy and happy.
8 Good Health Guidelines.
You've probably heard your Leader or other Meetings Members talking about the TurnAround™ program's 8 Good Health Guidelines. They explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in calories and fat, higher in fiber, and should keep you satisfied until your next meal or snack. Read on to better understand the basics of eating right:
Fruit can be a great replacement for sugary desserts. Plus, it's loaded with vitamins.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two servings (low-fat or fat-free) each day.
Healthy oils can have a bad reputation, but they provide your body with essential fatty acids and Vitamin E. Stick with healthier versions like olive, canola, sunflower, safflower or flaxseed.
Protein like meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet or alcoholic treat, just don't overdo it. Too much can lead to excess calories – and excess calories can really add up!
Water is essential to maintain a healthy body. Aim to drink at least six glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
~~~ What's So Bad About Carbs?
Unless you've been living under a rock for the past few years, chances are you've heard about the anti-carb craze. People are opting for bacon over bread, protein over pasta, and some of them are losing weight. But contrary to popular belief, carbohydrates are not necessarily the enemy.
Carbohydrates are found in grains, vegetables and legumes (complex carbohydrates) as well as in fruit, milk and other dairy products (simple carbohydrates). It's how much you eat of these foods — or any other type of food for that matter — that counts when it comes to weight gain. "At the end of the day, weight gain and loss is a matter of calories. If you eat more calories than your body can use — be it from protein, carbohydrates or fat — you will gain weight," says Karen Miller-Kovach, MS, RD, Chief Scientist at Weight Watchers International.
So why do carbs – and not fat-laden butter or cheese – get such a bad rap? First, carbohydrate-based foods today are often super-sized. While a regular Lender's® Bagel weighs 2 ounces, many New York-style bagels from the corner deli can weigh 4 to 6 ounces, and more. And servings of pasta at many restaurants far exceed the 1 to 2 cup portion that should be the norm.
Plus, eating a meal that consists mostly of carbohydrates, like pasta with tomato sauce, may leave some people feeling hungrier sooner than if they had a more balanced meal containing some protein, fat and fiber. The bottom line? They may eat again sooner and end up ultimately consuming more calories.
The S Factor: Satiety
That's not to say however, that all people will feel this way. "Satiety – the degree of eating satisfaction or fullness after a meal – is a very personal matter," says Miller-Kovach. Many factors can affect it, although research indicates that protein-rich meals may provide a higher degree of satiety.
Choose the nutrient mix that best satisfies you — a higher carbohydrate menu, a higher protein one, or a mix of both. And regardless of which way you go, learn how to smartly keep carbs on the menu:
Familiarize yourself with portion sizes. A cup of pretzels or pasta is about the same size as a baseball. A serving of bread (3/4 ounce) is only the size of a regular slice of white bread – not a Kaiser roll.
Choose a variety of carbohydrates. Fruits, whole grains and vegetables contain a wide range of disease-preventing substances. Maximize your health quotient by choosing a wide variety of items from these food groups.
Shop Smart. Learn how to choose the most nutrient-rich carbs. For example, opt for fiber-rich bulgur instead of brown rice and antioxidant-loaded sweet potatoes instead of regular spuds.
Watch preparation methods. There's a big difference between a cup of brown rice and fried rice. And a medium baked potato topped with mustard or salsa is just as tasty as one topped with 2 tablespoons of butter, and much less fattening
~~~ 8 Foods That Will Keep You Healthy
An apple a day isn't the only food that keeps the doctor away. Broccoli and Brussels sprouts also give you nutrients and substances that can benefit your health. So do peanuts, berries, tea and a number of other foods — some of which may surprise you.
"If you're concentrating on eating foods that have a lot of nutrients and phytochemicals [naturally occurring plant substances that fight disease], you're hedging your bet for at least a healthier life, if not a longer one," says Barbara Gollman, MS, RD, spokesperson for the American Dietetic Association. Here's her list of eight "super foods" to stock up on:
Nuts. Peanuts, almonds, pecans … eat a small amount of these or other nuts on a regular basis and you might reduce your risk of heart disease and cancer. Plus, they're chock full of the antioxidant vitamin E, artery-unclogging monounsaturated fats and lots of other phytochemicals.
Chile peppers. Capsaicin, the substance that gives chiles their heat, acts as a disease-preventing phytochemical, says Gollman.
Tomatoes and tomato products. The antioxidant lycopene in tomato-rich foods may help prevent prostate cancer, and might also help prevent breast cancer. "Cooked tomatoes are more effective than raw ones," says Gollman. So load up on tomato paste and tomato sauces.
Berries. All berries are good for you, but blueberries and raspberries seem to hold top spots on the berry nutrition chart. Their anthocyanins and ellagic acid (the substances that give them their rich colors) possess potential cancer- and heart disease-preventing antioxidant properties. Plus, they're high in fiber and vitamin C.
Leafy greens. Folate, a much-talked-about B vitamin, does triple duty. In addition to helping fend off heart disease and possibly even cancer, it's believed to prevent neural tube defects in unborn babies. So go for anything that's leafy and green. Some of Gollman's tasty suggestions: Mix steamed chard with minced garlic and fresh lemon juice, or make pesto sauce with basil and kale.
Quinoa. Pronounced KEEN-wah, this nutty-tasting food is unlike any other grain (although not a true grain, it is often called one). "It's the only grain considered to be a complete protein," comments Gollman. The sterols it contains may also lower cholesterol, decreasing your risk for heart disease.
Yogurt. Sure, it's good for your bones, but that's not all. Most yogurts contain bacteria that help maintain proper digestive health and may help boost your immune system. Look for the words "live and active cultures" — such as L. acidophilus and Bifidus — on ingredient labels.
Tea. Whether served iced, hot or decaffeinated, black or green tea — as well as some other non herbal teas — may help prevent cancer and heart disease due to the antioxidant effects of the flavonoids and polyphenols they contain. Up your tea intake with some of Gollman's ideas: Make a tea slush with iced tea and puréed fruit, or try jazzing up regular iced tea with frozen mango cubes or slices.
Now that you're well informed, try some of our favorite recipes rich in disease-fighting foods. Your body will thank you!
spinach with pine nuts and raisins (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2000/10/14/spinachwpine_lg_photo.jpghttp://www.weightwatchers.com/images/spacer.gifPOINTS® value | 2
Servings | 2
Preparation Time | 5 min
Cooking Time | 5 min
Level of Difficulty | Easy
side dishes | This recipe is delicious with any dark green leafy vegetable - try kale, for example, for a different touch.
Ingredients
2 Tbsp raisins
1 Tbsp hot water
1 tsp olive oil
1 medium garlic clove(s), minced
1 bunch spinach
1 Tbsp pine nuts, toasted
1/4 tsp table salt
1/4 tsp black pepper
Instructions
In a small microwavable bowl, plump raisins with hot water on high heat for 30 seconds.
In a large nonstick skillet over medium-high heat, warm oil; add garlic. Cook until fragrant, about 1 minute. Add spinach and stir occasionally until wilted, about 2 to 3 minutes.
Toss with raisins, nuts, salt and pepper. Serve immediately.
tomato artichoke calzone (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2001/02/06/06_calzone_lg_photo.jpghttp://www.weightwatchers.com/images/spacer.gifPOINTS® value | 5
Servings | 8
Preparation Time | 15 min
Cooking Time | 20 min
Level of Difficulty | Moderate
light meals | This calzone uses artichoke bottoms for extra flavor. But, like pizza, the variations of what to add are limited only by your imagination.
Ingredients
1 pound frozen pizza crust dough, thawed
1 cup canned tomato sauce
1 1/3 cup part-skim mozzarella cheese, shredded
1/4 cup grated Parmesan cheese
13 3/4 oz canned artichoke hearts, without oil, drained and sliced into 1/4-inch pieces
1 serving cooking spray (5 one-second sprays per serving), enough to coat calzones
Instructions
Heat oven to 425ºF. On a lightly floured surface roll out 1/4 of dough into an 11-inch circle; move to a parchment-covered baking pan.
Cover half of circle with 1/4 cup of sauce, 1/3 cup of mozzarella, 1 tablespoon of Parmesan cheese and 1/4 of artichokes, leaving a 1/2-inch boarder. Fold dough over sauced half, pinching edge with fingers and rolling edge up one turn. Repeat with remaining ingredients to make three more calzones.
Coat calzones with cooking spray. Bake until golden brown, about 15 to 20 minutes. Yields 1/2 calzone per serving.
raspberry muffins (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2000/12/16/rr_raspberry_muffin_lg.jpghttp://www.weightwatchers.com/images/spacer.gifWas | 0 POINTS
Now | 3 POINTS
Servings | 12
Preparation Time | 15 min
Cooking Time | 25 min
Level of Difficulty | Easy
breakfast | Who would've thought that adding cereal to muffin batter would yield such moist, tasty muffins? We did!
Ingredients
1 1/2 cup whole wheat self-rising flour
4 Tbsp reduced-calorie margarine, soft
2 oz ready-to-eat crisp rice cereal, (2 cups)
1 1/2 cups raspberries
2 large egg(s), lightly beaten
2/3 cup unpacked brown sugar
2/3 cup buttermilk
Instructions
Preheat oven to 400ºF. Coat a 12-hole muffin tin with cooking spray.
Place flour in a bowl and rub in margarine. Stir in 1/2 cup of sugar, 1 1/3 cups of cereal and 1 cup of raspberries. Combine eggs and milk; stir into flour mixture. (Note: If you cannot find whole wheat self-rising flour, mix together 1 1/2 cups of whole wheat flour with 2 1/4 teaspoons of baking powder and 1/2 teaspoon of salt.)
Pour mixture into prepared tin. Sprinkle with remaining raspberries, cereal and sugar.
Bake 25 minutes. Let stand 5 minutes before flipping onto wire rack to cool.
~~~ The Great Nutrient Debate
Although some diet gurus shun certain food groups and tout the magical abilities of others to help you lose weight, we know that there are no truly bad foods. And we know there aren't any perfect ones either.
A variety of choices exist within each food category, and how much you eat of these foods is key to your weight loss success. After all, eating too much of any food — be it cheddar cheese, birthday cake or carrots — can pile on the pounds.
Here's another fact: You need to eat a wide range of nutrients to survive. Dietary fat, for instance, helps in the absorption of fat-soluble vitamins; protein aids in tissue repair and is pivotal for cell growth; and carbohydrates provide the brain with its primary fuel source. Purposefully omitting any of these nutrients from your diet can wreak havoc on your health.
The secret to safe weight loss? Balance. Avoid elimination diets in favor of one that includes a mix of all nutrients.
Can Fat Be Your Friend?
Absolutely. And not only should it be your friend, it should be one of your better friends. Dietary fat can keep your diet in motion and your health in check.
Fat-free and reduced-fat products seemed to flood the supermarket shelves about a decade ago. Cookies, cheeses and cakes were carbed up and fat-reduced, so "health-conscious" consumers could indulge without clogging their arteries. But when we got rid of all that fat, we were throwing out more than we bargained for. Many of us had fat sorely misunderstood.
The Facts on Fat
Our bodies need dietary fat, like that found naturally in fish, oil, nuts and seeds, to keep us functioning like well-oiled machines. Karen Miller-Kovach, MS, RD, Weight Watchers Chief Scientist, explains that dietary fat, among other things:
Helps us absorb fat-soluble vitamins (A, D, E and K).
Provides us with vital nutrients (like essential fatty acids and Omega 3s)
Is pivotal for proper gallbladder function.
Without enough, a myriad of ailments can occur that can cause our bodies to go out of whack. Kind of like those slanted people in the "I should've had a V-8" commercials.
A Healthy Amount
Smart idea: Limit your total intake of dietary fat to 20 to 30 percent of your calories and get most of it from unsaturated fats.
Not-so-smart idea: Try to banish fat completely. That's downright unhealthy.
"The pendulum on fat swung too far. We have to inch it back the other way a bit," comments Miller-Kovach, with emphasis on a bit. She warns us not to take all the positive heart healthy news on monounsaturated fats — like that found in many oils — and Omega-3 fatty acids — found in fatty fish — to an extreme. "We still need to limit oil," but some is healthy and very much desirable.
Reintroducing Yourself
So reacquaint yourself — if you've been estranged — with this long lost friend. Just try to do it naturally: "Foods with their own source of fat are preferable to the salad dressing bottle," remarks Miller-Kovach. While some fried foods and ice cream are okay once or twice a week, a splash of oil or a few nuts on a daily basis is even better.
Here are some fabulous ways to fill up on healthier, less-saturated fats, courtesy of Sheila Kelly, MS, RD, CDE.
Are you nuts?
Top off yogurt and cereal with a tablespoon of chopped almonds.
Sprinkle a few teaspoons of sesame seeds over your salad.
Toss a few cashews or walnuts into a stir-fry.
Spread or sprinkle.
Skip butter on your bread and try a tablespoon or two of hummus instead.
Enjoy fresh vegetable sticks with a quarter cup of guacamole, instead of regular sour cream based dips that are loaded in saturated fats.
Pass on the fat-free dressing and occasionally opt for a vinaigrette.
Go fishing!
Order poached salmon from a restaurant.
Skip the beef and whip up a batch of Tuna Burgers.
Give our Lemon Halibut with Wild Rice a try.
lemon halibut with wild rice (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2000/10/25/lemonhalibut_lg_photo.jpghttp://www.weightwatchers.com/images/spacer.gifPOINTS® value | 5
Servings | 4
Preparation Time | 5 min
Cooking Time | 7 min
Level of Difficulty | Easy
main meals | Delicious, simple, colorful and quick. Add a mixed green salad and you've got a tasty meal for fewer calories without losing taste.
Ingredients
1 pound halibut fillet(s), 1-inch thick
1 lemon(s), for juice and zest
1 Tbsp wine, white (optional)
1 medium shallot(s), minced
1/2 tsp table salt
1/4 tsp black pepper
2 tsp parsley, chopped
3 cup cooked wild rice
Instructions
Preheat broiler.
Place fish in a small, shallow baking dish. Over halibut, squeeze juice from half the lemon and pour wine. Sprinkle with 1 teaspoon freshly grated lemon zest, shallot, salt and pepper.
Broil until just cooked through, about 7 minutes. Sprinkle with parsley and serve with rice. Yields about 3 ounces fish and 3/4 cup rice per serving.
The Low-Down on High-Protein Diets
Bacon cheeseburger diets (minus the buns) are all over the news today. But how much protein is too much? Learn why your body needs this macronutrient, and what are considered heart-healthy sources of it.
If you haven't already, let's all welcome back from the 60's and 70's:
*Platform shoes.
*Bellbottoms.
*High-protein diets.
Protein has been monopolizing the news headlines for the last few years, and contradictory advice abounds about the "right" mix of protein, carbs and fat.
Weight Watchers believes a well-rounded diet is the way to go, with an emphasis on whole grains and fresh produce, and milk products, meat and meat alternatives playing supporting roles. But that isn't to say that there aren't individual differences in weight loss that can be addressed through a reasonable adaptation of the mix of proteins, carbohydrates and fat ... especially in relation to hunger and satiety.
Says Karen Miller-Kovach, Weight Watchers' chief scientist: "A little more protein and a little less carbohydrates or the other way around can do the trick — if you choose which way to go based on you. That's why, in the Winning Points plan introduced in 2001, steps were added to help you find your own right mix, whether that be boosting your protein a bit or cutting carbs a bit.
But what about all the advocates for high-protein diets that say carbs are the diet killer? Millions of book sales later, people still don't know which way to go — high protein or high-carb? Let's dissect the "pro-protein" theories, and determine which are fact, and which are fiction (click on the theory to learn the truth):
You'll lose weight if you cut your carbs and up your protein.
Fiction: Some who snack on starchy, sugary foods sometimes feel carbs are to blame for their excess weight. But the fact is, people become heavier when they eat too much food. If you "super-size" your portions and don't exercise, chances are you're taking in more calories than your body burns.
You can lose weight on high-protein diets like The Zone, Protein Power, Sugar Busters and Dr. Atkins' New Diet Revolution.
Fact: You will lose weight, because the diet plans are low in calories. The Zone dictates that each meal be 500 calories or less, and snacks 100 calories or less. That's about 800 to 1200 calories per day, enough to make even a small inactive person lose weight.
The problem? You will also lose water weight. Because carbs attract water in the body, when you lower your carb intake, water loss is enhanced, so you become dehydrated. When you reintroduce carbs into your diet, fluid levels return to normal. In other words, high-protein diets aren't the answer for weight-loss that is long-term.
Eating more protein can reset your genetic code to burn fat more efficiently.
Fiction: As Tufts University Diet & Nutrition Letter states, "It's impossible to reset your genetic code — your genes are your genes."
But protein can help you build a healthy body. Dietary protein, among other things, is crucial for digestion, proper fluid balance, supporting a healthy immune system and the formation of tissues, bones and teeth.
Carbs are no good, because they cause insulin resistance.
Fiction: The protein diet books accuse carbs of making the body secrete more insulin, which "makes us fat" by taking the food and storing it in fat cells rather than using it for energy. Fact: There is plenty of research out there telling us that being overweight is a major culprit in promoting insulin resistance, not the carbohydrates we eat. The best way to deal with it … lose weight.
Consuming a high-protein diet enhances physical performance.
Fiction: Countless studies confirm that high-carb diets increase muscular endurance. We need adequate protein to build and repair muscles, but too much displaces the carbohydrates we need to fuel the muscles and decreases athletic performance. When there aren't enough carbs to fuel the body, it turns to other sources like muscle tissue, so people actually lose more muscle on high protein diets.
It all boils down to balance: Some lean sources of protein (skinless chicken, fish, lean meats and beans) are great for meeting your nutrient needs on a daily basis, but loading up on cheeseburgers will put you over the top.
High-protein diets enhance disease resistance.
Fiction: Study after study has proven that high-carb, high-fiber, plant-based diets reduce risks for developing chronic conditions like heart disease and diabetes. Not only are plant foods low in fat and dietary cholesterol, they help lower serum cholesterol and provide more antioxidants, fiber and phytochemicals (all proven to lower cancer risk).
Weight Watchers' chief scientist Karen Miller-Kovach concurs, "The biggest concern is that there has been very little research done to assess the long-term effects of a high protein diet. To manage one's long-term weight with a high protein diet is a journey into the unknown from a health perspective."
Keep the Carbohydrates!
Not all carbohydrates are alike — you get more bang for your buck with some than with others. Check out your best picks here.
If carbohydrates were a pop music star, they would be Cher, enduring valleys and peaks in popularity, but always returning to the limelight. In the 1980s, carbs were the star of popular low-fat diets. This was when bread served before the meal at a restaurant was devoured rather than turned away, and the preferred follow-up entrée was pasta with red sauce instead of a quarter-pound cheeseburger less the bun.
Then, high-protein, low-carbohydrate diets charged the scene, and quicker than you could say breadbasket, carbohydrates became the red-headed stepson of the food pyramid.
The Truth About Carbs
The fad-diet debate has left many health-conscious people baffled about the best way to include carbs in their meals. With all the confusion, it's important to remember that carbohydrates provide essential nutrients and can (read: must) be included in any healthy weight-loss plan. In fact, fruits are loaded with carbs, and they're also prevalent in vegetables and dairy products. Now that says a lot for the credibility of no-carbohydrate diets!
Carbs are to our bodies what gas is to a car — a primary energy source. Without enough, we just can't make it up that hill. And the vitamins, minerals and fiber in carbohydrate-rich foods help keep us healthy. "Many of the nutrients in carbohydrate-containing foods are needed for protein and fat metabolism -— they help fight infection, promote the growth of tissue in the body and lubricate our joints," says Sam Rose, CN, MS, and head nutritionist at Rose Nutrition in West Los Angeles.
Carbohydrates can be divided into two main types: simple and complex. Simple carbohydrates are composed of simple sugars like those found in milk, fruit, regular soda and candy. They're easily broken down by the body and quickly absorbed into the bloodstream. Complex carbohydrates take longer for your body to break down and therefore don't produce as rapid a "sugar rush" — instead they often make us feel more energetic in the long run. Good sources of these energy packers include whole grains such as wheat bread and bran cereals, legumes and vegetables.
So why do some people try to steer clear of carbs? They wrongly fear that eating that piece of bread or a pretzel will shoot their blood-sugar levels sky-high and route calories directly to their thighs. But it's not carbs alone that pad the hips. Too many calories in general is typically the culprit. Eating more calories than you need — whether those extra calories come from protein, carbohydrates or fat — results in your body converting the excess into fat.
Including the Right Carbs in Your Diet
The key to successfully implementing carbohydrates into a diet plan is choosing the right ones. When planning a meal, think of carbs in terms of their nutrient density, or the amount of nutrients (such as vitamins and minerals) and fiber the food provides for its POINTS® values. A couple of homemade doughnut holes, for example, which has a low nutrient density, costs a lot, but gives little nutritional reward in return. On the other hand, a cup of oatmeal for the same 3 POINTS values offers a large nutritional payoff.
Starting the day with some complex carbs, then fueling up properly for the rest of the day, should provide protection against that mid-afternoon "I need a cookie" craving. But eating well isn't solely about carbs. "It makes sense to include carbohydrates for breakfast to provide your body with a ready source of energy after an overnight sleep," says Weight Watchers' chief scientist Karen Miller-Kovach. "However, a balanced breakfast is not made exclusively of carbs. Rather, it contains some protein and fat, which can be as simple as adding some low-fat milk on cereal or enjoying a hard-boiled egg."
~~~ Why Drink Water?
At first glance, water doesn't seem to contribute much to your health. After all, it has no vitamins. No fiber. No protein. No carbohydrates. So why bother drinking it? The truth is, water is vital to your well-being — and staying adequately hydrated can even help you control your weight.
"Water is needed for every cell in your body," says Barbara Levine, RD, PhD, codirector of human nutrition at Rockefeller University in New York City. That's because the chemical reactions that happen in your body need a watery environment. Among its many tasks, water helps your body maintain its optimal temperature. It also helps your body digest food, convert it to energy, get rid of waste and avoid constipation.
Effects of Dehydration
If you're not properly hydrated, you're apt to suffer from dehydration, which can cause symptoms such as headache and fatigue. Drinking enough water — six 8-ounce glasses each day at a minimum — may also help you avoid overeating. If you're hit by a craving, try drinking some water, seltzer, or juice and seltzer mixed. This will hydrate you and help fill you up.
Being even slightly dehydrated can also make you feel irritable and cranky — a mood that leads many of us to eat unwisely. "People tend to seek out comfort foods when they're not feeling their best," says Therese Franzese, MS, RD, director of nutrition at the Peninsula Spa in New York City.
Drink Up
"A lot of us are walking around mildly dehydrated," says Levine. In fact, according to a recent Rockefeller University survey of 2,818 Americans, only 34 percent drank the recommended amount of water daily. To make sure you're getting enough water:
Track your water intake. Try recording every glass of water or other beverage you drink.
Drink more water and fewer caffeinated beverages and alcohol. Both substances are diuretics that are less hydrating than water. After your morning cup, stick to decaffeinated beverages for the rest of the day. Drinking water or seltzer between alcoholic beverages can help you stay hydrated — and save calories, too, by filling you up.
Spike your drink. Don't like the taste of plain water? Try a home water-filtration system to improve the quality of your tap water. Or try cutting it with a bit of fruit juice or lemon. Another option is to try mineral water, which has an added bonus: Many brands contain calcium, a mineral that can help prevent bone-weakening osteoporosis.
~~~ Guidelines to Good Health
When you were a kid, your mother probably made sure that you ate three balanced meals a day. Meat, veggies, fruit – the works. And who knows, maybe all those apples did keep the doctor away. But as soon as you moved out of the house, you gained a lot more than your independence. You gained the right to eat whatever you wanted.
You may have wanted to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. So before you move back in with Mom, read on to learn eight guidelines that will keep your diet – and you – healthy and happy.
8 Good Health Guidelines.
You've probably heard your Leader or other Meetings Members talking about the TurnAround™ program's 8 Good Health Guidelines. They explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in calories and fat, higher in fiber, and should keep you satisfied until your next meal or snack. Read on to better understand the basics of eating right:
Fruit can be a great replacement for sugary desserts. Plus, it's loaded with vitamins.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two servings (low-fat or fat-free) each day.
Healthy oils can have a bad reputation, but they provide your body with essential fatty acids and Vitamin E. Stick with healthier versions like olive, canola, sunflower, safflower or flaxseed.
Protein like meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet or alcoholic treat, just don't overdo it. Too much can lead to excess calories – and excess calories can really add up!
Water is essential to maintain a healthy body. Aim to drink at least six glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
~~~ What's So Bad About Carbs?
Unless you've been living under a rock for the past few years, chances are you've heard about the anti-carb craze. People are opting for bacon over bread, protein over pasta, and some of them are losing weight. But contrary to popular belief, carbohydrates are not necessarily the enemy.
Carbohydrates are found in grains, vegetables and legumes (complex carbohydrates) as well as in fruit, milk and other dairy products (simple carbohydrates). It's how much you eat of these foods — or any other type of food for that matter — that counts when it comes to weight gain. "At the end of the day, weight gain and loss is a matter of calories. If you eat more calories than your body can use — be it from protein, carbohydrates or fat — you will gain weight," says Karen Miller-Kovach, MS, RD, Chief Scientist at Weight Watchers International.
So why do carbs – and not fat-laden butter or cheese – get such a bad rap? First, carbohydrate-based foods today are often super-sized. While a regular Lender's® Bagel weighs 2 ounces, many New York-style bagels from the corner deli can weigh 4 to 6 ounces, and more. And servings of pasta at many restaurants far exceed the 1 to 2 cup portion that should be the norm.
Plus, eating a meal that consists mostly of carbohydrates, like pasta with tomato sauce, may leave some people feeling hungrier sooner than if they had a more balanced meal containing some protein, fat and fiber. The bottom line? They may eat again sooner and end up ultimately consuming more calories.
The S Factor: Satiety
That's not to say however, that all people will feel this way. "Satiety – the degree of eating satisfaction or fullness after a meal – is a very personal matter," says Miller-Kovach. Many factors can affect it, although research indicates that protein-rich meals may provide a higher degree of satiety.
Choose the nutrient mix that best satisfies you — a higher carbohydrate menu, a higher protein one, or a mix of both. And regardless of which way you go, learn how to smartly keep carbs on the menu:
Familiarize yourself with portion sizes. A cup of pretzels or pasta is about the same size as a baseball. A serving of bread (3/4 ounce) is only the size of a regular slice of white bread – not a Kaiser roll.
Choose a variety of carbohydrates. Fruits, whole grains and vegetables contain a wide range of disease-preventing substances. Maximize your health quotient by choosing a wide variety of items from these food groups.
Shop Smart. Learn how to choose the most nutrient-rich carbs. For example, opt for fiber-rich bulgur instead of brown rice and antioxidant-loaded sweet potatoes instead of regular spuds.
Watch preparation methods. There's a big difference between a cup of brown rice and fried rice. And a medium baked potato topped with mustard or salsa is just as tasty as one topped with 2 tablespoons of butter, and much less fattening
~~~ 8 Foods That Will Keep You Healthy
An apple a day isn't the only food that keeps the doctor away. Broccoli and Brussels sprouts also give you nutrients and substances that can benefit your health. So do peanuts, berries, tea and a number of other foods — some of which may surprise you.
"If you're concentrating on eating foods that have a lot of nutrients and phytochemicals [naturally occurring plant substances that fight disease], you're hedging your bet for at least a healthier life, if not a longer one," says Barbara Gollman, MS, RD, spokesperson for the American Dietetic Association. Here's her list of eight "super foods" to stock up on:
Nuts. Peanuts, almonds, pecans … eat a small amount of these or other nuts on a regular basis and you might reduce your risk of heart disease and cancer. Plus, they're chock full of the antioxidant vitamin E, artery-unclogging monounsaturated fats and lots of other phytochemicals.
Chile peppers. Capsaicin, the substance that gives chiles their heat, acts as a disease-preventing phytochemical, says Gollman.
Tomatoes and tomato products. The antioxidant lycopene in tomato-rich foods may help prevent prostate cancer, and might also help prevent breast cancer. "Cooked tomatoes are more effective than raw ones," says Gollman. So load up on tomato paste and tomato sauces.
Berries. All berries are good for you, but blueberries and raspberries seem to hold top spots on the berry nutrition chart. Their anthocyanins and ellagic acid (the substances that give them their rich colors) possess potential cancer- and heart disease-preventing antioxidant properties. Plus, they're high in fiber and vitamin C.
Leafy greens. Folate, a much-talked-about B vitamin, does triple duty. In addition to helping fend off heart disease and possibly even cancer, it's believed to prevent neural tube defects in unborn babies. So go for anything that's leafy and green. Some of Gollman's tasty suggestions: Mix steamed chard with minced garlic and fresh lemon juice, or make pesto sauce with basil and kale.
Quinoa. Pronounced KEEN-wah, this nutty-tasting food is unlike any other grain (although not a true grain, it is often called one). "It's the only grain considered to be a complete protein," comments Gollman. The sterols it contains may also lower cholesterol, decreasing your risk for heart disease.
Yogurt. Sure, it's good for your bones, but that's not all. Most yogurts contain bacteria that help maintain proper digestive health and may help boost your immune system. Look for the words "live and active cultures" — such as L. acidophilus and Bifidus — on ingredient labels.
Tea. Whether served iced, hot or decaffeinated, black or green tea — as well as some other non herbal teas — may help prevent cancer and heart disease due to the antioxidant effects of the flavonoids and polyphenols they contain. Up your tea intake with some of Gollman's ideas: Make a tea slush with iced tea and puréed fruit, or try jazzing up regular iced tea with frozen mango cubes or slices.
Now that you're well informed, try some of our favorite recipes rich in disease-fighting foods. Your body will thank you!
spinach with pine nuts and raisins (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2000/10/14/spinachwpine_lg_photo.jpghttp://www.weightwatchers.com/images/spacer.gifPOINTS® value | 2
Servings | 2
Preparation Time | 5 min
Cooking Time | 5 min
Level of Difficulty | Easy
side dishes | This recipe is delicious with any dark green leafy vegetable - try kale, for example, for a different touch.
Ingredients
2 Tbsp raisins
1 Tbsp hot water
1 tsp olive oil
1 medium garlic clove(s), minced
1 bunch spinach
1 Tbsp pine nuts, toasted
1/4 tsp table salt
1/4 tsp black pepper
Instructions
In a small microwavable bowl, plump raisins with hot water on high heat for 30 seconds.
In a large nonstick skillet over medium-high heat, warm oil; add garlic. Cook until fragrant, about 1 minute. Add spinach and stir occasionally until wilted, about 2 to 3 minutes.
Toss with raisins, nuts, salt and pepper. Serve immediately.
tomato artichoke calzone (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2001/02/06/06_calzone_lg_photo.jpghttp://www.weightwatchers.com/images/spacer.gifPOINTS® value | 5
Servings | 8
Preparation Time | 15 min
Cooking Time | 20 min
Level of Difficulty | Moderate
light meals | This calzone uses artichoke bottoms for extra flavor. But, like pizza, the variations of what to add are limited only by your imagination.
Ingredients
1 pound frozen pizza crust dough, thawed
1 cup canned tomato sauce
1 1/3 cup part-skim mozzarella cheese, shredded
1/4 cup grated Parmesan cheese
13 3/4 oz canned artichoke hearts, without oil, drained and sliced into 1/4-inch pieces
1 serving cooking spray (5 one-second sprays per serving), enough to coat calzones
Instructions
Heat oven to 425ºF. On a lightly floured surface roll out 1/4 of dough into an 11-inch circle; move to a parchment-covered baking pan.
Cover half of circle with 1/4 cup of sauce, 1/3 cup of mozzarella, 1 tablespoon of Parmesan cheese and 1/4 of artichokes, leaving a 1/2-inch boarder. Fold dough over sauced half, pinching edge with fingers and rolling edge up one turn. Repeat with remaining ingredients to make three more calzones.
Coat calzones with cooking spray. Bake until golden brown, about 15 to 20 minutes. Yields 1/2 calzone per serving.
raspberry muffins (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2000/12/16/rr_raspberry_muffin_lg.jpghttp://www.weightwatchers.com/images/spacer.gifWas | 0 POINTS
Now | 3 POINTS
Servings | 12
Preparation Time | 15 min
Cooking Time | 25 min
Level of Difficulty | Easy
breakfast | Who would've thought that adding cereal to muffin batter would yield such moist, tasty muffins? We did!
Ingredients
1 1/2 cup whole wheat self-rising flour
4 Tbsp reduced-calorie margarine, soft
2 oz ready-to-eat crisp rice cereal, (2 cups)
1 1/2 cups raspberries
2 large egg(s), lightly beaten
2/3 cup unpacked brown sugar
2/3 cup buttermilk
Instructions
Preheat oven to 400ºF. Coat a 12-hole muffin tin with cooking spray.
Place flour in a bowl and rub in margarine. Stir in 1/2 cup of sugar, 1 1/3 cups of cereal and 1 cup of raspberries. Combine eggs and milk; stir into flour mixture. (Note: If you cannot find whole wheat self-rising flour, mix together 1 1/2 cups of whole wheat flour with 2 1/4 teaspoons of baking powder and 1/2 teaspoon of salt.)
Pour mixture into prepared tin. Sprinkle with remaining raspberries, cereal and sugar.
Bake 25 minutes. Let stand 5 minutes before flipping onto wire rack to cool.
~~~ The Great Nutrient Debate
Although some diet gurus shun certain food groups and tout the magical abilities of others to help you lose weight, we know that there are no truly bad foods. And we know there aren't any perfect ones either.
A variety of choices exist within each food category, and how much you eat of these foods is key to your weight loss success. After all, eating too much of any food — be it cheddar cheese, birthday cake or carrots — can pile on the pounds.
Here's another fact: You need to eat a wide range of nutrients to survive. Dietary fat, for instance, helps in the absorption of fat-soluble vitamins; protein aids in tissue repair and is pivotal for cell growth; and carbohydrates provide the brain with its primary fuel source. Purposefully omitting any of these nutrients from your diet can wreak havoc on your health.
The secret to safe weight loss? Balance. Avoid elimination diets in favor of one that includes a mix of all nutrients.
Can Fat Be Your Friend?
Absolutely. And not only should it be your friend, it should be one of your better friends. Dietary fat can keep your diet in motion and your health in check.
Fat-free and reduced-fat products seemed to flood the supermarket shelves about a decade ago. Cookies, cheeses and cakes were carbed up and fat-reduced, so "health-conscious" consumers could indulge without clogging their arteries. But when we got rid of all that fat, we were throwing out more than we bargained for. Many of us had fat sorely misunderstood.
The Facts on Fat
Our bodies need dietary fat, like that found naturally in fish, oil, nuts and seeds, to keep us functioning like well-oiled machines. Karen Miller-Kovach, MS, RD, Weight Watchers Chief Scientist, explains that dietary fat, among other things:
Helps us absorb fat-soluble vitamins (A, D, E and K).
Provides us with vital nutrients (like essential fatty acids and Omega 3s)
Is pivotal for proper gallbladder function.
Without enough, a myriad of ailments can occur that can cause our bodies to go out of whack. Kind of like those slanted people in the "I should've had a V-8" commercials.
A Healthy Amount
Smart idea: Limit your total intake of dietary fat to 20 to 30 percent of your calories and get most of it from unsaturated fats.
Not-so-smart idea: Try to banish fat completely. That's downright unhealthy.
"The pendulum on fat swung too far. We have to inch it back the other way a bit," comments Miller-Kovach, with emphasis on a bit. She warns us not to take all the positive heart healthy news on monounsaturated fats — like that found in many oils — and Omega-3 fatty acids — found in fatty fish — to an extreme. "We still need to limit oil," but some is healthy and very much desirable.
Reintroducing Yourself
So reacquaint yourself — if you've been estranged — with this long lost friend. Just try to do it naturally: "Foods with their own source of fat are preferable to the salad dressing bottle," remarks Miller-Kovach. While some fried foods and ice cream are okay once or twice a week, a splash of oil or a few nuts on a daily basis is even better.
Here are some fabulous ways to fill up on healthier, less-saturated fats, courtesy of Sheila Kelly, MS, RD, CDE.
Are you nuts?
Top off yogurt and cereal with a tablespoon of chopped almonds.
Sprinkle a few teaspoons of sesame seeds over your salad.
Toss a few cashews or walnuts into a stir-fry.
Spread or sprinkle.
Skip butter on your bread and try a tablespoon or two of hummus instead.
Enjoy fresh vegetable sticks with a quarter cup of guacamole, instead of regular sour cream based dips that are loaded in saturated fats.
Pass on the fat-free dressing and occasionally opt for a vinaigrette.
Go fishing!
Order poached salmon from a restaurant.
Skip the beef and whip up a batch of Tuna Burgers.
Give our Lemon Halibut with Wild Rice a try.
lemon halibut with wild rice (not CORE)
http://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2000/10/25/lemonhalibut_lg_photo.jpghttp://www.weightwatchers.com/images/spacer.gifPOINTS® value | 5
Servings | 4
Preparation Time | 5 min
Cooking Time | 7 min
Level of Difficulty | Easy
main meals | Delicious, simple, colorful and quick. Add a mixed green salad and you've got a tasty meal for fewer calories without losing taste.
Ingredients
1 pound halibut fillet(s), 1-inch thick
1 lemon(s), for juice and zest
1 Tbsp wine, white (optional)
1 medium shallot(s), minced
1/2 tsp table salt
1/4 tsp black pepper
2 tsp parsley, chopped
3 cup cooked wild rice
Instructions
Preheat broiler.
Place fish in a small, shallow baking dish. Over halibut, squeeze juice from half the lemon and pour wine. Sprinkle with 1 teaspoon freshly grated lemon zest, shallot, salt and pepper.
Broil until just cooked through, about 7 minutes. Sprinkle with parsley and serve with rice. Yields about 3 ounces fish and 3/4 cup rice per serving.
The Low-Down on High-Protein Diets
Bacon cheeseburger diets (minus the buns) are all over the news today. But how much protein is too much? Learn why your body needs this macronutrient, and what are considered heart-healthy sources of it.
If you haven't already, let's all welcome back from the 60's and 70's:
*Platform shoes.
*Bellbottoms.
*High-protein diets.
Protein has been monopolizing the news headlines for the last few years, and contradictory advice abounds about the "right" mix of protein, carbs and fat.
Weight Watchers believes a well-rounded diet is the way to go, with an emphasis on whole grains and fresh produce, and milk products, meat and meat alternatives playing supporting roles. But that isn't to say that there aren't individual differences in weight loss that can be addressed through a reasonable adaptation of the mix of proteins, carbohydrates and fat ... especially in relation to hunger and satiety.
Says Karen Miller-Kovach, Weight Watchers' chief scientist: "A little more protein and a little less carbohydrates or the other way around can do the trick — if you choose which way to go based on you. That's why, in the Winning Points plan introduced in 2001, steps were added to help you find your own right mix, whether that be boosting your protein a bit or cutting carbs a bit.
But what about all the advocates for high-protein diets that say carbs are the diet killer? Millions of book sales later, people still don't know which way to go — high protein or high-carb? Let's dissect the "pro-protein" theories, and determine which are fact, and which are fiction (click on the theory to learn the truth):
You'll lose weight if you cut your carbs and up your protein.
Fiction: Some who snack on starchy, sugary foods sometimes feel carbs are to blame for their excess weight. But the fact is, people become heavier when they eat too much food. If you "super-size" your portions and don't exercise, chances are you're taking in more calories than your body burns.
You can lose weight on high-protein diets like The Zone, Protein Power, Sugar Busters and Dr. Atkins' New Diet Revolution.
Fact: You will lose weight, because the diet plans are low in calories. The Zone dictates that each meal be 500 calories or less, and snacks 100 calories or less. That's about 800 to 1200 calories per day, enough to make even a small inactive person lose weight.
The problem? You will also lose water weight. Because carbs attract water in the body, when you lower your carb intake, water loss is enhanced, so you become dehydrated. When you reintroduce carbs into your diet, fluid levels return to normal. In other words, high-protein diets aren't the answer for weight-loss that is long-term.
Eating more protein can reset your genetic code to burn fat more efficiently.
Fiction: As Tufts University Diet & Nutrition Letter states, "It's impossible to reset your genetic code — your genes are your genes."
But protein can help you build a healthy body. Dietary protein, among other things, is crucial for digestion, proper fluid balance, supporting a healthy immune system and the formation of tissues, bones and teeth.
Carbs are no good, because they cause insulin resistance.
Fiction: The protein diet books accuse carbs of making the body secrete more insulin, which "makes us fat" by taking the food and storing it in fat cells rather than using it for energy. Fact: There is plenty of research out there telling us that being overweight is a major culprit in promoting insulin resistance, not the carbohydrates we eat. The best way to deal with it … lose weight.
Consuming a high-protein diet enhances physical performance.
Fiction: Countless studies confirm that high-carb diets increase muscular endurance. We need adequate protein to build and repair muscles, but too much displaces the carbohydrates we need to fuel the muscles and decreases athletic performance. When there aren't enough carbs to fuel the body, it turns to other sources like muscle tissue, so people actually lose more muscle on high protein diets.
It all boils down to balance: Some lean sources of protein (skinless chicken, fish, lean meats and beans) are great for meeting your nutrient needs on a daily basis, but loading up on cheeseburgers will put you over the top.
High-protein diets enhance disease resistance.
Fiction: Study after study has proven that high-carb, high-fiber, plant-based diets reduce risks for developing chronic conditions like heart disease and diabetes. Not only are plant foods low in fat and dietary cholesterol, they help lower serum cholesterol and provide more antioxidants, fiber and phytochemicals (all proven to lower cancer risk).
Weight Watchers' chief scientist Karen Miller-Kovach concurs, "The biggest concern is that there has been very little research done to assess the long-term effects of a high protein diet. To manage one's long-term weight with a high protein diet is a journey into the unknown from a health perspective."
Keep the Carbohydrates!
Not all carbohydrates are alike — you get more bang for your buck with some than with others. Check out your best picks here.
If carbohydrates were a pop music star, they would be Cher, enduring valleys and peaks in popularity, but always returning to the limelight. In the 1980s, carbs were the star of popular low-fat diets. This was when bread served before the meal at a restaurant was devoured rather than turned away, and the preferred follow-up entrée was pasta with red sauce instead of a quarter-pound cheeseburger less the bun.
Then, high-protein, low-carbohydrate diets charged the scene, and quicker than you could say breadbasket, carbohydrates became the red-headed stepson of the food pyramid.
The Truth About Carbs
The fad-diet debate has left many health-conscious people baffled about the best way to include carbs in their meals. With all the confusion, it's important to remember that carbohydrates provide essential nutrients and can (read: must) be included in any healthy weight-loss plan. In fact, fruits are loaded with carbs, and they're also prevalent in vegetables and dairy products. Now that says a lot for the credibility of no-carbohydrate diets!
Carbs are to our bodies what gas is to a car — a primary energy source. Without enough, we just can't make it up that hill. And the vitamins, minerals and fiber in carbohydrate-rich foods help keep us healthy. "Many of the nutrients in carbohydrate-containing foods are needed for protein and fat metabolism -— they help fight infection, promote the growth of tissue in the body and lubricate our joints," says Sam Rose, CN, MS, and head nutritionist at Rose Nutrition in West Los Angeles.
Carbohydrates can be divided into two main types: simple and complex. Simple carbohydrates are composed of simple sugars like those found in milk, fruit, regular soda and candy. They're easily broken down by the body and quickly absorbed into the bloodstream. Complex carbohydrates take longer for your body to break down and therefore don't produce as rapid a "sugar rush" — instead they often make us feel more energetic in the long run. Good sources of these energy packers include whole grains such as wheat bread and bran cereals, legumes and vegetables.
So why do some people try to steer clear of carbs? They wrongly fear that eating that piece of bread or a pretzel will shoot their blood-sugar levels sky-high and route calories directly to their thighs. But it's not carbs alone that pad the hips. Too many calories in general is typically the culprit. Eating more calories than you need — whether those extra calories come from protein, carbohydrates or fat — results in your body converting the excess into fat.
Including the Right Carbs in Your Diet
The key to successfully implementing carbohydrates into a diet plan is choosing the right ones. When planning a meal, think of carbs in terms of their nutrient density, or the amount of nutrients (such as vitamins and minerals) and fiber the food provides for its POINTS® values. A couple of homemade doughnut holes, for example, which has a low nutrient density, costs a lot, but gives little nutritional reward in return. On the other hand, a cup of oatmeal for the same 3 POINTS values offers a large nutritional payoff.
Starting the day with some complex carbs, then fueling up properly for the rest of the day, should provide protection against that mid-afternoon "I need a cookie" craving. But eating well isn't solely about carbs. "It makes sense to include carbohydrates for breakfast to provide your body with a ready source of energy after an overnight sleep," says Weight Watchers' chief scientist Karen Miller-Kovach. "However, a balanced breakfast is not made exclusively of carbs. Rather, it contains some protein and fat, which can be as simple as adding some low-fat milk on cereal or enjoying a hard-boiled egg."
~~~ Why Drink Water?
At first glance, water doesn't seem to contribute much to your health. After all, it has no vitamins. No fiber. No protein. No carbohydrates. So why bother drinking it? The truth is, water is vital to your well-being — and staying adequately hydrated can even help you control your weight.
"Water is needed for every cell in your body," says Barbara Levine, RD, PhD, codirector of human nutrition at Rockefeller University in New York City. That's because the chemical reactions that happen in your body need a watery environment. Among its many tasks, water helps your body maintain its optimal temperature. It also helps your body digest food, convert it to energy, get rid of waste and avoid constipation.
Effects of Dehydration
If you're not properly hydrated, you're apt to suffer from dehydration, which can cause symptoms such as headache and fatigue. Drinking enough water — six 8-ounce glasses each day at a minimum — may also help you avoid overeating. If you're hit by a craving, try drinking some water, seltzer, or juice and seltzer mixed. This will hydrate you and help fill you up.
Being even slightly dehydrated can also make you feel irritable and cranky — a mood that leads many of us to eat unwisely. "People tend to seek out comfort foods when they're not feeling their best," says Therese Franzese, MS, RD, director of nutrition at the Peninsula Spa in New York City.
Drink Up
"A lot of us are walking around mildly dehydrated," says Levine. In fact, according to a recent Rockefeller University survey of 2,818 Americans, only 34 percent drank the recommended amount of water daily. To make sure you're getting enough water:
Track your water intake. Try recording every glass of water or other beverage you drink.
Drink more water and fewer caffeinated beverages and alcohol. Both substances are diuretics that are less hydrating than water. After your morning cup, stick to decaffeinated beverages for the rest of the day. Drinking water or seltzer between alcoholic beverages can help you stay hydrated — and save calories, too, by filling you up.
Spike your drink. Don't like the taste of plain water? Try a home water-filtration system to improve the quality of your tap water. Or try cutting it with a bit of fruit juice or lemon. Another option is to try mineral water, which has an added bonus: Many brands contain calcium, a mineral that can help prevent bone-weakening osteoporosis.