Water

Fruit and Vegetable Water Infusions

Infused water is an excellent way to add flavor to water while staying hydrated and getting your recommended water intake each day. Try mixing a variety of different fruit, vegetable, and herb combinations to get a drink with delicious flavor and color, without added calories and sugar.

Suggested Ingredients: Cantaloupe, diced or balled Muskmelon, diced or balled Cherries, pitted and halved Pineapple, cut into chunks Watermelon, diced or balled Strawberries, sliced Orange, slices Lemon, wedges Lime, wedges Cucumber, sliced Celery Fresh Mint Leaves, chopped Basil, chopped Water Ice

Clean all ingredients. Place serving of fruit, vegetable or herb into a pitcher. You can pre-freeze the prepared fruit before placing into the water if desired.

If fruit is consumed, this counts as a serving of fruit on your Meal Plan.

Water Intake Crucial for Weight Loss

Udpated: 5/21/18 pitcher

Improving overall hydration is a common tool used in weight loss. How important is your water intake?

A 2016 study, published in the Annals of Family Medicine, found a significant link between inadequate hydration and obesity.

The purpose of the study was to examine the relationship between hydration and weight status among U.S. adults, and examined a sample from the National Health and Nutrition Examination Survey 2009-2012 to compare hydration levels with BMI.  Urine osmality was used to assess hydration levels, allowing for a more accurate analysis, as this is a more effective measure of hydration levels than water intake alone because it factors in water and solutes consumed from other beverages and foods.  From the sample, about 32% of individuals were considered inadequately hydrated, and were found to have higher BMI's and greater odds of being obese compared to the hydrated adults.

Overall, this study determined a significant association between proper water intake and weight management.  These results emphasize the importance of consuming adequate amounts of water while following a weight loss program.

How much water do you consume in a day?

Original Article Here: http://www.annfammed.org/content/14/4/320.full.pdf+html

Sugary Beverages and Childhood Obesity

Updated: 8/22/18 Beverages that contain a high sugar content are a contributing cause to the epidemic of childhood and teen obesity.  What kind of beverages are your children consuming at school?

Sugar-rich drinks such as soda, sports and energy drinks, and flavored teas have become highly popular over the last decade, and particularly so among the young population.  The amount of these types of beverages that are being consumed, as well as the size of those beverages, has increased greatly.  Along with this increase, comes a larger risk for obesity, dental problems and diseases like type 2 diabetes.

One 12-ounce can of regular soda has around 150 calories, 40 grams of carbohydrate, and almost 40 grams of sugar!  These extra calories contribute to weight gain - and extra weight is the largest cause of childhood type 2 diabetes.

When suffering from type 2 diabetes, the body does not make enough insulin to keep blood glucose levels normal or the body's cells ignore the insulin that is produced.  Insulin is needed for the body to use glucose for energy.  One study has indicated that individuals that consume high amounts of sugary beverages have a 26% greater risk for developing type 2 diabetes. Reducing sugary beverage consumption can help improve glucose and insulin levels in children, in an effort to prevent childhood diabetes and weight gain.

Be cautious of fruit juice as well.  While fruit juice is often perceived as a healthy beverage, some juices can be just as unhealthy as soda.  The amount of sugar that a fruit juice contains may be as much, or more, than soft drinks and the benefits that come from vitamins in juice are outweighed by the amount of sugar.

sugarjuice

1. Pay attention to nutrition labels when grocery shopping.  Juices marketed as "100% Pure" or "Organic" may not necessarily be accurate.  Read the nutrition label!

2. Don't be fooled by the word "fruit".  "Fruit" is thought of as healthy food, and gives the mindset that items that use the word "fruit", are healthy.  Watch out for "fruit" products that are filled with added sugar and calories.

To avoid the negative effects that sugary drinks have on health, encourage children to consume sugar in moderation and to consume adequate amounts of water.  Promote healthy beverage choices at home and replace sugary beverages with water, milk or real fruit and vegetable juices.

Sources: http://care.diabetesjournals.org/content/33/11/2477

and http://www.diabetes.org/living-with-diabetes/parents-and-kids/children-and-type-2/preventing-type-2-in-children.html