More Tips to Increase your Water Intake

• Drink water first thing in the morning. Start every day by drinking 16 – 24 ounces of water. If you have to sit down and finish the whole thing before you move on – do it.
• Drink a glass of water right before you go to bed.
• Every time you go to the bathroom, drink a glass of water. 
• Fill enough bottles of water for the whole day. Keep them in various places around your house, office or workspace. Make sure they’re each empty before you go to bed.
• Drink a glass of water each hour, on the hour while you’re at work.

Even more water!

While our goal is to aim for at least 8 glasses of water per day, it’s important to note that in some situations we need to up the hydration ante!

Exercise

If you’re one to sweat during exercise, it’s important to replete those water loses with what else-- WATER! Try drinking 1-2 cups of water after a moderate exercise. If you plan on exercising for an hour or more you need even more water. The more you sweat the more water you need!

Weather

In these hot, humid, summer months, hydration is even more important! We tend to sweat more in warmer climates and we need to replete those loses by drinking even more. Pay attention to your body and the weather. If it’s a particular hot day, try to drink every hour.

Dehydration

When you feel the sensation of thirst, you are most likely already 2% dehydrated!

The effects of being 2% dehydrated include mental fogginess, fatigue and possible dizziness.

-from MSK Employee Wellness

9 Genius Ways to Use Fruit You Probably Never Thought Of

The watermelon cake, stuffed raspberries and fruit sushi are tops on my list. Which recipe are you going to try??

We love fruit—it's delicious, relatively inexpensive, and seriously good for you—but, come on, you can only whip up so many salads, juices, and smoothies. Thanks to these innovative ideas, though, you can rediscover your favorite varieties and kiss fruit fatigue goodbye.

Freeze Strawberries and Chocolate in an Ice Cube Tray
Use Your Melon...As a Bowl
Turn a Watermelon Into a Cake
Stuff Raspberries with Chocolate Chips
Turn Bananas Into Ice Cream
Make a Sandwich with an Apple
Create Fruit Tacos with Thin Pancakes
Whip Up Fruit Sushi
Add Bananas to Your Hummus  (a stretch, I know, for those of you that don't even like regular hummus -- but it just might be strange enough to work!)

From: Women's Health

Healthy Summer Recipes and Menus

Roasted Corn with Basil-Shallot Vinaigrette

Tomato & Basil Finger Sandwiches

Tropical Cucumber Salad

Grilled Chicken & Polenta with Nectarine-Blackberry Salsa

Peach & Blueberry Cobbler

Summer Vegetable Crêpes

Melon & Apple Granita

A Sip of Soda

The Hydration Challenge continues! Read more about the impact of soda on your health

ASTHMA
Sodium benzoate, found in sodas, is used as a preservative (microbial control) in foods. Sodium preservatives add sodium to the diet and reduce the availability of potassium. Some reported reactions to sodium benzoate include recurring uticaria (rash), asthma, and eczema.

DISSOLVES TOOTH ENAMEL
Sugar and acid in soft drinks easily dissolve tooth enamel

HEART DISEASE
Mos soft drinks contain high fructose corn syrup, a sweetener that's recently come under considerate scrutiny.  High fructose corn syrup has been associated with an increased risk of metabolic syndrome, a condition associated with an elevated risk of both diabetes and heart disease.

INCREASED RISK OF DIABETES
Those who drink more soda have an 80% increased risk of developing Type 2 diabetes.

KIDNEY ISSUES
Colas contain high levels of phosphoric acid, which has been linked to kidney stones and other renal problems.

OBESITY
The relationship between soft drink consumption and body weight is so strong that researchers calculate that for each additional soda consumer, the risk of obesity increases 1.6 times.

OSTEOPOROSIS
Soft drinks contain phosphoric acid and a high phosphate diet has been associated with bone breakdown and an increased risk of osteoporosis.  When phosphorus is excreted in the urine, it takes calcium with it, depriving the bones and the rest of the body of this important mineral.

REPRODUCTIVE ISSUES
Soft drink cans are coated with a resin that contains BPA (bisphenyl-A).  This is the same cancer causing chemical found in baby bottles, water bottles, and plastic containers that wreaks havoc on the endocrine system, potentially causing premature puberty and reproductive abnormalities.

SUGAR OVERLOAD
20 minutes after drinking your soda, your blood sugar spikes, causing an insulin burst.  Your liver responds to this by turning any sugar into fat.
40 minutes later, caffeine absorption is complete.  Your pupils dilate; your blood pressure rises; as a response, your liver dumps more sugar into your bloodstream.  The adenosine receptors in your brain are now blocked, preventing drowsiness
45 minutes later, your body ups your dopamine production, stimulating the pleasure centers of your brain.  This is physically the same way heroin works, by the way.

Track your Water Consumption

Experts recommend consuming at least eight glasses (2 liters) of water a day. How much are you drinking?
Here are some ideas to help track your daily water consumption:

• Tape some paper to your reusable water bottle and track how many times you empty it each day.
• Use your Smartphone to keep a log.
• Keep a journal or small notepad with you and note your daily water consumption in the journal.

Tracking is an important way to monitor things you want to improve. You have to know your starting point to in order to see results.

From MSK Employee Wellness

4 Spices That Can Help You Lose Weight

Try some of these in your next meal!

Spices are often the secret ingredients that make homemade meals taste so amazing—but they may also be the key to reaching your weight-loss goals. While research suggests that pretty much all herbs and spices are beneficial for dropping pounds (since the added flavor can help you feel more satisfied with low-cal foods), certain ones are particularly helpful to add to your pantry when you're on a mission to slim down. "The key is that all the ones we talk about for weight loss or maintenance have anti-inflammatory properties and a flavor profile that may help limit overall calorie intake," says Jaclyn London, M.S., R.D., senior clinical dietician at Mount Sinai Hospital. With that in mind, here are four spices to try now.

Chili Powder
The capsaicinoids in spicy foods are a weight-loss double-threat, says London. They increase the body's energy expenditure and also cause you to eat more slowly, which may mean you eat less overall. Studies have also suggested that eating foods containing capsaicinoid may cause you to crave more plant-based foods (as opposed to high-fat options like meat).

Ground Ginger

Ginger’s anti-inflammatory properties help to promote insulin sensitivity, says London. This helps reduce fatty acids in the blood and normalize blood-sugar levels, both of which promote weight stability. London suggests sprinkling ground ginger onto Asian-inspired stir-fries or mixing it into some Greek yogurt with berries.

Turmeric
Lately this spice, often found in Indian curry dishes, has been getting a lot of attention for its growing list of health benefits. "For weight loss, it plays a role in the differentiation of fat cells, stopping them from forming or reducing their size," says London. Try tossing cauliflower and broccoli with turmeric before roasting them.

Garlic Powder
Loading up on this ingredient may not do much for your breath, but it'll work wonders for your waistline. For one thing, its strong flavor may help you take smaller, slower bites at the dinner table—potentially preventing overeating. What’s more, research has also shown an that when you eat garlic, your body temperature increases—which may help speed up your metabolism, says London.

from: Women's Health

What Can Water Do for You?

Water is involved in many functions in the body; see below to learn just how essential water is.

30 Day Hydration Challenge

I am doing this challenge at work and was encouraged to share the tips. 

Welcome to Day 1!

During the next month we challenge you to:

• Hydrate with water
• Aim for at least 8 (8 oz.) glasses each day or about 2 liters!
• Seltzer water is allowed.
• Avoid all soda, including diet soda.
• Avoid sugary beverages like sports drinks, fruit punch, and iced tea.
• Limit fruit juices – even 100% fruit juice.

 Hydration Facts:

• Water makes up approximately 60% of your body weight.
• Water plays an important role in the proper management of your body. It helps remove        toxins from the body and aids in the transport of nutrients.
• Dehydration is caused by a lack of proper fluid intake. Drink plenty of water to prevent feelings of fatigue, dizziness, and lack of energy caused by dehydration!
• Sometimes when you feel hungry you’re actually thirsty. Try drinking a glass of water before you grab a snack!

 So drink up! Aim for at least 8 (8 oz.) glasses (about 2 liters) of water per day!

Information from Memorial Sloan Kettering Employee Wellness