Food Matters
A NOTE FROM DINA
June 2014
5 Key Reasons to Stay
Hydrated
We lose fluids daily through breathing,
sweating, urine and the stool. In order
to be healthy, that loss of fluid needs to
be replaced. Here are 5 good reasons
to stay well hydrated:
Water is essential for life, yet I feel it
can be the most neglected part of our
diet. I often talk to employees who, on
average, drink one or two glasses of
water a day and I find myself trying to
convince them of the benefits of water.
Water comprises two thirds of our body
weight. It varies by gender, age and
body fat. Men’s bodies are composed
of about 60% water while women’s
bodies are about 55%. Infants are
composed of about 75%, while elderly
are 55%. Also, the higher the body fat,
the lower the total body water amount
you have. Fat tissue contains about
10% of water, while muscle tissue
contains about 75%.
Water is essential for the regulation of a
myriad of physiological functions such as
metabolism,
digestion,
absorption,
transportation of nutrients, temperature
regulation,
muscle
function
and
elimination of waste.
While fruits and vegetables have
relatively high water content compared
to breads, meats and fats, the majority
of your hydration should come from
pure, filtered water. For optimal health,
stay hydrated as much as you can.
To your health,
Dina Boyer
Corporate Nutritionist
Office: 216.896.3136
Email: [email protected]
1. Water maintains a healthy
balance of body fluids: We lose
about 4 to 8 cups of body water
through urine every day. The exact
volume is relative to our water
consumption. People who drink a lot of
water will tend to produce more urine
daily, whereas people that tend to be
dehydrated will produce less urine.
While some folks consider infrequent
trips to the restroom an advantage,
when the kidneys economize on water
by producing more concentrated urine,
there is actually more water retention in
the body (swelling and weight gain)
and an increase of toxic load.
2.
Water supports detoxification:
As mentioned above, the kidneys play
a huge role in regulating fluid balance
in the body. Dehydration leads to a
reduced volume of urine and can lead
to constipation, which also results in
reduced excretion of toxins from the
body. These are two major contributors
to detoxification, during which waste is
filtered and eliminated from the blood
stream and clean blood is routed back
to our cells. In contrast, hydration (and
fiber) will keep things moving along
your gastrointestinal tract, reducing the
burden of toxins on your body.
3. Water lubricates all of your
tissues: The brain and heart are
composed of 73% water, the lungs are
83%, kidneys are 79%, skin is 64% and
bones are 31%. Water also lubricates
the joints and makes the spinal discs
more shock-absorbing, so it can help
prevent arthritis and back pain.
4. Water improves cognition:
Even mild dehydration can reduce
concentration, alertness, short-term
memory and affect one’s mood.
5.
Water
improves
physical
performance and overall energy
levels: Water is used in the digestion
of food and it helps transport vitamins,
minerals and all nutrients through the
body so we can metabolize and
assimilate the nutrients accordingly.
During rigorous physical activity, it is
not uncommon for athletes to lose 610% of their body’s weight in sweat.
Sweating is a cooling mechanism and
will vary based on the climate,
humidity and physical activity levels
from 10 ounces per hour when
sedentary to 64 ounces per hour with
vigorous activity in a hot environment.
A person would have to lose 10% of
their body’s weight to be considered
clinically dehydrated but as little as
2% leads to electrolyte imbalance,
which reduces endurance, and
increases fatigue and perceived
effort, affecting overall athletic
performance.
There are thousands of sodas,
flavored waters and iced coffees, but
the majority of them come with
calories or chemicals. Save yourself
the cost and stick to pure, clean
water!
C OM P AN Y -W ID E SUC C ESS
H E AL T HY PAN T RY
ASK THE NUTRITIONIST
Q: How much water should we
drink daily?
A: Traditionally we have always
been told to drink 64 ounces, (8
glasses) of water a day. However,
the Institute of Medicine states
that most adult men need about
125 ounces of water daily and
women 90 ounces.
OR
Meet: Ed Bosgra, 55 yrs old
Manufacturing Engineer
Hydraulic Valve Division, Forest City, NC
Ed had suffered from back pain since his
20’s. As a result, his weight kept climbing
until he reached 254 pounds. At age 48,
he had surgery to correct a bulging disc
and following his physical therapy, he
decided to join a gym. Running was still
too painful, so he started focusing on
weight training.
Two years ago, he joined the division’s
Wellness High Performance Team and
while he was helping to plan a weight
loss program, he got inspired to “get rid of
his belly.” By summer 2013, Ed was well
into his fitness routine. With three
workouts a day and a cleaner diet his
weight was down to 230, but had hit a
plateau.
In August 2013, I met Ed during a visit to
Hydraulic Valve Division. During his
coaching session, we identified some
concerns with his diet and I encouraged
him to start logging his food so he would
be more aware of his daily intake, reduce
his evening portions, and embrace more
whole foods in place of some of the
processed bars and shakes he was
consuming. Ed took the advice to heart
and with the support of a local nutritionist,
Rodney Booth, who helped him sort out
nutrition facts from fiction; he continued
refining his diet and started training for a
bodybuilding competition.
th
On April 26 after a lot of work and
discipline, Ed competed at 200 pounds
nd
and came in 2 in his age group! Ed is
strong, energetic and the healthiest he’s
ever been.
With more than 3,000 hours of hard
workouts under his belt, Ed is an
inspiration to so many and is already
training for his next bodybuilding show.
His advice to others is “join a gym, set
your goals and stay committed!”
Hint
Raspberry
Lime
Vitamin Water
(Nutrition per bottle)
Cal:0
Cal: 125
Sodium: 0 mg
Sodium: 0 mg
Sugars: 0 gr
Sugars:33 gr
Protein: 0 gr
Protein: 0 gr
Ingredients:
Purified water,
natural flavors
Ingredients: vapor
distilled/deionized water,
crystalline fructose, citric acid,
vegetable juice (color), natural
flavor, ascorbic acid (vitamin C),
natural flavor, vitamin E acetate,
magnesium lactate (elecrolyte),
calcium lactate (electrolyte), zinc
picolinate, monopotassium
phosphate (electrolyte), niacin
(B3), pantothenic acid (B5),
pyridoxine hydrochloride (B6),
cyanocobalamine (B12)
As mentioned in the article, we
have to take into consideration,
physical activity levels, humidity
and temperature as well as
someone’s weight and specific
body composition (amount of
muscle versus fat in body) to
accurately calculate the exact
amount required daily.
A good rule of thumb is to drink
half your body weight in ounces.
So if you weigh 140 pounds, you
will require 70 ounces a day,
whereas if you weigh 220 pounds
you will require 110 ounces.
Orzo With Cannellini Beans & Grilled Vegetables
By Dina Boyer
Ingredients
1 cup whole wheat orzo
1 yellow pepper, chopped
½ lb of zucchini, cut into bite size pieces
2 cups broccoli, chopped in small pieces
½ red onion, chopped
1 can or white cannellini beans
1/3 cup sun dried tomatoes, drained & chopped
½ bunch basil
4 cups arugula
1-3 teaspoons salt
Dash of ground pepper
1 Tbs balsamic vinegar
I large cucumber diced
1 cup corn ( fresh or
frozen )
Directions:
Small
of oil and
1. Toss the vegetables in a disposable aluminum foil
panbunch
with olive
cilantro,
chopped
Italian spices. Place the whole pan on your grill and grill the veggies for 15
1 avocado sliced
minutes or until they’re slightly cooked but still crunchy.
2. In the meantime, boil your whole wheat orzo until cooked, about 7
minutes. Drain and rinse in cold water.
3. Roughly chop the basil and arugula and toss with the orzo.
4. Add your grilled vegetables, the sun dried tomatoes and the beans.
5. Season with salt and pepper. You can drizzle some balsamic vinegar
over before serving. Serves 6.
Nutrition (per 1 ½ cup serving): 294cal, 6g fat, 0.8g of sat. fat, 50g Carbs,
3.4g Sugars, 12g Protein, 268 mg Sodium, 704 mg Potassium, 8g Fiber