1. Water is an
essential nutrient, and drinking too little can significantly affect how you
feel and perform at home, work, and during exercise.
2. While minimal levels of dehydration (less than 2 percent) probably won't
impact performance, higher levels of dehydration have a drastic affect on
performance, particularly for endurance athletes. High levels of dehydration can
increase an individuals risk of heart -related illness.
3. For every day exercisers, water is the best beverage to consume before,
during, and after exercise. Endurance athletes and others training at very high
intensity, may benefit from the addition of carbohydrate and electrolyte
containing beverages during and post-exercise to maintain optimal levels of
4. The amount of water you should consume varies from person to person and
depends on a number of factors including level of fitness, weather conditions,
activity, and sweat rate.
Some good hydration guidelines are the following: Drink 14-22 ounces two to
three hours before exercise. Drink six to 12 ounces every 15 to 20 min. during
exercise. Drink 16-24 ounces for every pound of bodyweight lost during exercise.
Ten Smart Shopping
1.) In the produce section-stock up, the more the better. Aim for a variety of
colors to ensure a variety of nutrients.
2.) At the dairy case-choose skim milk and yogurt, choose low fat or non fat
cottage cheese, and choose the 2 percent type cheese (usually part skim), which
usually contains 5 grams of fat or less per serving.
3.) At the meat section-choose lean cuts of beef such as eye of round, top round
and round tip or loin cuts. Look for 90 percent or 95 percent lean labels. Buy
skinless chicken breasts and turkey as well.
4.) Try bread that is whole grain, with whole grain being the first ingredient
5.) Choose cereals that are whole grain with at least 4-5 grams of fiber and
less than 10 grams of sugar per serving.
6.) peanut butter- choose a lower fat or natural brand to the lower the fat
7.) canned chicken or tuna-buy in water, not oil.
8.) fruit and vegetable juices-choose 100% fruit juices, select lower sodium
9.) canned soups-choose bean based soups. Choose broth based soups instead of
10.) crackers-choose low fat, and low sodium.
Halloween is a great time of the year. Dressing up in costumes and walking
around the neighborhood is a good time, and handing out treats is also
enjoyable. Follow these tips to help promote a healthy and safe Halloween:
-try to hand out low-fat, low calorie treats to the neighborhood kids. Good
choices include cheese and cracker packages, sugar free gum, cheese sticks,
juice boxes, or nuts and raisins.
-try feeding your kids, and yourself, a good meal before hitting the streets.
Eating a good meal will prevent that temptation to go over board with the
-make sure the costumes fit right, and that any masks worn do not interfere with
-have your kids carry flashlights or glow sticks to be safe from cars.
-upon arriving home, check the candy received and discard anything suspicious.
-instead of gorging on the candy that night, have your kids eat it over several
"Have a safe and happy Halloween!!!"
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