Recommended Daily Water IntakeRecommended Daily Water Intake

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Article

Recommended Daily Water Intake

Up to 60% of the body is composed of water. It is used to maintain blood volume, which is required for regulating body temperature and delivering oxygen and nutrients. Water also provides a medium for the biochemical reactions that occur in the cells, and is crucial for the removal of waste products.

Suggested fluid intake is often used interchangeably with suggested water intake, but fluid requirements are met through both foods and drinks. While calorie-free water is the preferred source for fluid, you also consume fluid through fruits, vegetables, and drinks such as coffee, tea, and fruit juices.

There are many methods for calculating daily fluid requirements. One simple equation for adults is a half ounce of fluid per pound of body weight per day. For example, if you weigh 140 pounds, multiply 140 by 0.5 to estimate your daily fluid need in ounces. You can then divide that number by eight to estimate your fluid need in cups per day. [example: 140 x 0.5 = 70 ounces; 70 ounces divided by 8 = 8.75 cups of fluid per day]

0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces

Another common way to calculate daily fluid need is based on calorie intake -- one milliliter of fluid for every calorie ingested. Converted to ounces, your body needs .034 ounces for every calorie that you ingest.

0.034 ounces x Daily Caloric Intake = Daily Fluid Requirement in ounces

As you calculate your daily fluid requirements, you will likely find that the number is close to the common recommendation of eight to 12 cups per day. The above equations will give you a more accurate guideline because fluid needs vary depending on body size. Also keep in mind that fluid requirements increase under extreme conditions such as exercise in hot and humid weather, and during illness.

Lemon-Tahini Grilled Vegetable Kabobs RecipeLemon-Tahini Grilled Vegetable Kabobs

Source: MyFoodDiary.com
Recipe

Lemon-Tahini Grilled Vegetable Kabobs Recipe

Lighten up the meal at your next cookout with these vegetable kabobs. In this recipe, a dressing made with lemon, tahini, and cilantro coats the juicy vegetables for a refreshing kick of flavor.

Tip for the cook: Mushrooms, peppers, onions, and tomatoes are used here, but experiment with what you have available. Eggplant and summer squash are other vegetables that hold up well on the grill.

Nutrition Facts
Serving Size 1 kabob
Amount Per Serving
82
Calories
% Daily Value*
7%
Total Fat 4.3g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 139mg
3%
Total Carbohydrate 9.2g
7%
Dietary Fiber 2.1g
Sugars 4.7g
Protein 3.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 kabobs

Preparation time: 20 minutes

Grilling time: 10 minutes

Ingredients

  • 12 grape or cherry tomatoes
  • 12 large white button mushrooms
  • 1 large bell pepper, cut into 12 pieces
  • 1 large onion, cut into 12 pieces
  • ½ cup fresh lemon juice
  • ½ cup fresh cilantro leaves
  • 4 tbsp tahini
  • 4 cloves garlic, peeled
  • 1 tsp lemon zest
  • ¼ tsp salt
  • 6 wooden or metal grilling skewers
  • Olive oil (for the grill)

Directions

  1. Preheat the grill to about 425 degrees Fahrenheit.
  2. To make the kabobs, slide one cherry tomato, one mushroom, one piece of pepper, and one piece of onion onto a skewer. Follow with another mushroom, piece of pepper, and onion. End with another cherry tomato.
  3. Repeat the steps for the remaining kabobs and arrange them in a single layer on a large platter.
  4. In a blender or small food processor, add the lemon juice, cilantro, tahini, garlic, lemon zest, and salt. Puree until the cilantro is finally chopped and all ingredients come together into a sauce.
  5. Reserve two to three tablespoons of the sauce to add during grilling, if desired. Brush or spoon the remaining sauce over the vegetables. Turn to coat evenly.
  6. Brush the grill rack with olive oil. Place the kabobs on the grill, turning once or twice as they cook. Brush the vegetables with the reserved sauce. Grill about 10 minutes, or until the vegetables become tender and begin to brown.

Running for Weight LossRunning for Weight Loss

Source: MyFoodDiary.com

running for weight loss

Many exercisers flock to running for the cardiovascular benefit and high calorie burn. Running fans also love it for stress reduction and mental well-being. The downside is that running can be especially challenging if you are overweight. Don’t be discouraged. If you want to run, there are safe and effective ways to incorporate it into your exercise routine.

Keeping your joints safe.

Running is often blamed for knee damage, but research says otherwise. Many long-term studies show that running doesn’t appear to cause knee damage in people without previous knee injuries. A 21-year study conducted at Stanford University showed that the knees of those who ran were no more or less healthy than the knees of non-runners. Some research shows that activities like running may even benefit the joints. The pounding action can stimulate proteins to make cartilage stronger while also flushing out toxins. As with most types of exercise, moderation is key. Running at fast paces and for long distances can increase risk of knee arthritis.

While running isn’t directly linked to knee damage, being overweight or obese is. Obese women have almost four times the risk of developing arthritis of the knee when compared to non-obese women, and obese men have five times the risk. When you run, the knee absorbs a force up to eight times your body weight. If you are more than 20 pounds overweight, avoid jumping into a vigorous running routine, but this doesn’t mean running is off limits. The key to is to start slow and, as the weight comes off, you can begin to increase your time, distance, and speed.

Taking it one step at a time.

Check with your healthcare provider to ensure that you have a green light to increase the duration and intensity of your exercise routine. Once you have approval, the following walking program is ideal for someone who can walk three miles, three to five times per week and wants to eventually incorporate running.

Week Frequency Miles Goal Time Pace Comments
1-2 5 days 3 60 min 3.0 mph Attempt a frequency of 5 times / wk
3-4 5 days 3 57 min 3.2 mph Quicken your pace by ~1 min / mile / wk
5-6 5 days 3 54 min 3.3 mph
7 5 days 3 51 min 3.5 mph
8 5 days 3.5 60 min 3.5 mph Increase distance by ½ mile / week
9 4 days 3.5 55 min 3.8 mph
10 4 days 3.5 53 min 4.0 mph
11-12 4-5 days 4 60 min 4.0 mph

The key to progressing your exercise program is to vary frequency, intensity, and distance independently (don't increase more than one variable per week). Once you can walk four miles at a 15-minute pace on most days of the week, you can start integrating higher intensity intervals with hills and inclines to increase the calories burned during your workout.

Once you are within reach of your goal weight, you can start integrating jogging intervals. When you begin your jogging program, aim to include these walk/jog sessions three to five days per week. The first two weeks, you will walk four minutes and jog one minute. You will repeat this five minute interval six times, until you have exercised for 30 minutes. It may be tempting to jog more, but sticking to the program will ensure that your stamina builds gradually, decreasing burnout.

Every two weeks, walk one minute less and jog one minute more. Repeat any of the weeks as necessary based on how quickly your fitness is improving, but do not skip any of the weeks. Take it slow and stick with the program. In eight to 10 weeks, you will be running a full 30 minutes.

Week Frequency (days/week) Goal Time Walk/Jog Interval
1-2 3-5 30 min Walk 4 minutes, Jog 1 minute
3-4 3-5 30 min Walk 3 minutes, Jog 2 minutes
5-6 3-5 30 min Walk 2 minutes, Jog 3 minutes
7-8 3-5 30 min Walk 1 minute, Jog 4 minutes
9-10 3-5 30 min Jog 30 minutes

*Jogging program modified from Ready to Run? Fit Facts from the American Council on Exercise.

7 Things to Know Before You Go Gluten-Free7 Things to Know Before You Go Gluten-Free

Source: MyFoodDiary.com
Article

Things to Know Before You Go Gluten-Free

What is gluten?

Gluten is a protein naturally found in the grains wheat, rye, and barley. Gluten provides elasticity to dough helping baked goods rise and hold shape while giving them a chewy texture. Gluten is also used to make vegetarian meat substitutes such as seitan.

Who should avoid gluten?

There are medical conditions that require some people to avoid gluten for long term nutrition and health.

Celiac disease: It’s estimated that about 1% of the population has celiac disease, a gluten intolerance and intestinal disorder. When those with the disease eat gluten, they produce antibodies which damage the lining of the small intestines, reducing the absorption of nutrients. Symptoms include abdominal pain, bloating, diarrhea, skin rashes, fatigue, and joint pain. The malnutrition caused by celiac disease can lead to serious issues such as osteoporosis and infertility. Eliminating gluten allows the small intestines to heal and properly absorb nutrients.

Gluten sensitivity: Non-celiac gluten intolerance (NCGI), also called gluten sensitivity, is a newly recognized condition. As a result, there is still debate regarding how to diagnose it. People with gluten sensitivity experience some of the same symptoms as those with celiac disease, but there is no damage to the small intestines and a lesser risk for malnutrition. Some find relief by eliminating gluten from the diet, others can still tolerate it in small amounts.

What foods contain gluten?

Wheat, rye, and barley contain gluten. Additionally, oats are often produced and processed with other grains causing cross-contamination. Grains related to wheat contain gluten such as bulgur, durum flour, spelt, and kamut. Other products include malt vinegar, beer, baked goods, candy, French fries, salad dressings, soy sauce, packaged foods, and soups.

Will a gluten-free diet help me lose weight?

There is no research to support that a gluten-free diet alone promotes weight loss for people without celiac disease or gluten sensitivity. Many people who lose weight after trying a gluten-free diet can contribute this loss to changes in lifestyle. For example, identifying gluten-free foods increases nutrition awareness and can lead to healthier food choices such as increased fruit and vegetable intake. If you experience fatigue, eliminating gluten may increase your energy level and cause you to exercise more often.

If you turn to the many packaged gluten-free foods, such as breads, crackers, and cookies, there is a good chance you will gain weight on a gluten-free diet. These foods often contain more calories than the original versions. Weight gain may also occur for those with celiac disease who switch to a gluten-free diet. One research study showed that after 2 years, 81% of patients following the diet gained weight. Researchers feel that this is related to a healing of the intestine and proper absorption of nutrients.

How do I know if I should stop eating gluten?

If you experience any symptoms related to celiac disease, doctors urge that you get tested before you try a gluten-free diet. If you do have celiac disease and you remove gluten, the antibodies that show up in testing will no longer be present. For diagnosis, you will need to begin eating gluten again and suffer the symptoms. Diagnosis may seem unimportant if you find the diet works for you, but celiac disease is a genetic disorder. It’s important for it to be reported in your medical history for the health of your family. And if you begin to incorporate low levels of gluten again, its important to know if you are simply gluten sensitive or if this could be causing long-term malnutrition.

Are there risks with eating gluten-free?

Foods with gluten often contain iron, calcium, thiamin, riboflavin, niacin, folate, vitamin B12, vitamin D, and magnesium. If you regularly eat whole grains, they can also be a major source of fiber. Cutting out foods with these nutrients can have health consequences. It becomes increasingly important to select gluten-free foods that also supply these nutrients such as dark leafy greens, fruits, beans, lean meats, or dairy products.

What can I eat if I don’t eat gluten?

If you require a gluten-free diet, at first the options may seem dismal. The good news is that many food labels now list if a product contains gluten. But don’t fall into the trap of eating high-calorie processed foods. Stick with fresh, gluten-free foods and minimally processed packaged items. The Mayo Clinic lists several gluten-free grains for cooking and baking such as corn, millet, quinoa, rice, and sorghum. Fruits and vegetables are naturally gluten-free as well as most dairy products, beans, unprocessed nuts, and unprocessed meats without breading.

Stone Fruit Salsa RecipeStone Fruit Salsa

Source: MyFoodDiary.com
Recipe

stone fruit salsa recipe

The sweet, salty, and spicy flavors of fresh fruit salsa make it the perfect healthy topping for tacos. It also serves as a low calorie dip for a serving of tortilla chips, and a pretty garnish for grilled fish. Stone fruits like the cherries, nectarines, and plums used in this recipe are ideal for seasonal fruit salsas. Keep in mind that the fruits tend to break down quickly, so make this salsa only an hour or two before you plan to serve it.

Nutrition Facts
Serving Size 1/4 cup
Amount Per Serving
30
Calories
% Daily Value*
0%
Total Fat 0.2g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 97mg
2%
Total Carbohydrate 7.4g
4%
Dietary Fiber 1.1g
Sugars 5.6g
Protein 0.7g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 1 ½ cups

Preparation time: 15 minutes

Refrigeration time: 15 minutes

Ingredients

  • 10 sweet cherries, pitted and diced
  • 2 white or yellow nectarines, pitted and chopped
  • 1 purple plum, pitted and chopped
  • 1 jalapeno, ribs and seeds removed, diced
  • 1 clove garlic, minced
  • 2 tbsp red onion, diced
  • 1 tbsp fresh chives, chopped
  • Juice of half a lemon
  • ¼ tsp salt

Directions

  1. In a medium-sized bowl, toss together the cherries, nectarines, plum, jalapeno, garlic, and red onion. Stir in the chives.
  2. Pour the lemon juice over the salsa and add the salt. Stir to combine all ingredients. Refrigerate for 15 minutes to let the flavors blend before serving.
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