"Foods That Are Good Sources of Water"

 

HOW MUCH WATER IS IN YOUR DIET? Drinking liquids isn't the only way to stay hydrated. You typically get about 20% of your water each day from food. You can get even more if you eat certain things. And there are benefits to taking in water through food: You absorb it more slowly and get nutrients along the way.

CUCUMBERS: They’re 95% water and low in calories. They also may help fight inflammation and might even slow the aging process. They’re great in a salad or as an edible scoop for dips.

CARROTS: This one may be a surprise. Crunchy and dense, you wouldn’t think they’re full of water. But they are, around 90%. And they’re loaded with beta carotene and other antioxidants that protect you against cancer and keep your heart strong. Add them to a salad or have them as a snack.

ZUCCHINI: This green squash that grows like a weed in the South is 95% water. It has antioxidants -- things that help protect your cells from damage -- including two that are good for your eyes. It’s great grilled or roasted in the oven.

ICEBERG LETTUCE: It’s 95% water, and while it has fewer nutrients than some other greens, it does give you a few things. Besides fiber -- which helps keep you regular -- it also delivers potassium, manganese, iron, calcium, magnesium, and phosphorous -- all essential minerals that can help keep you healthy.

SPINACH: Here’s a green leafy veggie that can be used raw in a salad or sauteed as a side dish. It doesn’t have quite as much water as iceberg lettuce, but it’s loaded with vitamin K, folate, manganese, and magnesium, plus antioxidants that help fight inflammation and cancer.

CELERY: It has a satisfying crunch and is still 95% water. It’s also low in calories and high in vitamin K, folate, and potassium. And celery is good for digestion because it has lots of fiber and helps prevent inflammation in your digestive system.

CAULIFLOWER: You may not have thought of this one, but it’s 92% water. It’s also rich in vitamin C, vitamin K, and other essentials. And it has other nutrients that may help lower cholesterol and protect you against cancer. But don’t boil it -- roast it to keep in the nutrients.

SOUP: No surprise here: The whole idea of soup is that it’s largely liquid. But it’s a great way to get fiber and nutrients as well -- and there’s one for every taste. Make broth from fish, chicken, or vegetables, and add almost anything to it, from beans to greens and meats -- even pasta. Homemade chicken soup is not only good for hydration, but it also might help fight the common cold.

TOMATOES: They’re 95% water, and they can add flavor and sweetness to a sandwich or salad. They have lots of antioxidants, including one called lycopene that may help fight cancer. They also can help lower “bad” cholesterol (LDL) and may boost your overall heart health.

WATERMELON: This summer treat is a good way to stay hydrated when it’s hot. It’s sweet, but low in calories, and can quench your thirst, thanks to its 91% water content. Like tomatoes, it has lots of lycopene, an antioxidant that may protect your cells from sun damage and help your skin.

STRAWBERRIES: They’re 91% water and also have lots of antioxidants, especially flavonoids -- chemicals that help your brain stay sharp and healthy. Eat them for dessert with a bit of whipped cream, or put them in a summer salad.

YOGURT: It’s 85% water and a great source of protein and electrolytes that make your heart and other organs work the way they should. It also has bacteria (probiotics) that are good for digestion and help keep you regular. Have some with a few strawberries to get even more water in your afternoon snack.

OATMEAL: Made with water or low-fat or skim milk, it can help keep you hydrated and give your heart a boost. It can lower your cholesterol levels and may even help ward off type 2 diabetes and breast cancer. It’s a healthy way to start the day -- as long as you watch the added sugar.

GRAPEFRUIT: That sour bite can sure wake you up in the morning. Plus, at 90% water, it will help keep your body hydrated. It’s also full of fiber and nutrients, especially vitamin C, which helps your immune system and can protect your cells against damage. But it can cause problems if you take certain medications, so check with your doctor first if you take any prescription drugs.

MEDICALLY REVIEWED BY: Kathleen M. Zelman, RD, LD, MPH, WebMD on November 30, 2022

SOURCES:

CDC: “Water and Nutrition.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger.”

Mayo Clinic: “Consumer health.”

Organic Facts.

UCLA Integrative Medicine: “An Inside Scoop on the Science Behind Chicken Soup and the Common Cold.”

USDA National Nutrient Database.

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"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

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"Better Skin After 50"

 

GET GLOWING SKIN NOW: Your wisdom and confidence may grow as you get older, but the same isn't true for many of your hormone levels. During menopause, lower levels of estrogen have a big impact on your skin. Less estrogen makes you prone to thinning, sagging, and wrinkling. Fortunately, you can relieve some of the skin-related effects of aging by taking care of your specific skin care needs.

YOUR SKIN AND MENOPAUSE: Menopause causes many changes to your skin. Your body stops making as much collagen. You lose some fat under your skin and your skin's elasticity drops. That, combined with dryness caused by hormonal changes, can cause sagging -- especially around the neck, jawline, and cheeks -- and fine lines and wrinkles. The lines and wrinkles you get with menopause are often crow's feet and lines above the upper lip.

CLEAN UP: Cleansing is an important skin care step -- especially as you age. As you get older and your skin gets drier, your skin especially can benefit from extra moisture. The key is using a cleanser that's right for drier skin. So, opt for a creamy formula that hydrates instead of foam or gel cleansers, which can strip moisture away.

HYDRATE, HYRDRATE, HYRDRATE: After menopause, your skin gets drier because oil glands aren't as active. Try to give skin more moisture with a heavier cream. Skip long, hot showers and put on moisturizer while your skin is still damp. That helps boost hydration.

YOU STILL NEED SPF: Even though skin cancer and wrinkling are caused by the amount of sun you got in your 20s, 30s, and 40s, you still need to protect your skin. Why? Skin may have less natural protection than when you were younger. So look for a broad-spectrum SPF of 30 or higher, and wear it every day.

MINIMIZE WRINKLED SKIN: You get wrinkles from too much sun damage over the years, as well as the hormonal changes of menopause. As your hormone levels decrease with age, that can change your skin quality and make wrinkles worse.  Wrinkles may be more obvious when your skin is dry, especially as you age. Use moisturizer on your face, jawline and neck every day, and look for skin care products designed to help fight fine lines and sagging and that lead to a brighter appearance overall.

HIT THE SPOTS: Age spots on the face, hands, and chest can look more obvious around menopause. Help prevent them by using sunscreen every day. Already got spots? Fade them with exfoliating products that shed dead skin cells, which can be dull and flaky. Skin-lightening products can help fade spots. Toners can also help even out skin color.

HELP YOUR HANDS: The backs of your hands can lose moisture, collagen, and fat during menopause. That can make veins more obvious and skin more wrinkled. Plus, your skin can look see-through and bony. To reduce the look of wrinkles, use moisturizer often on your hands. Protect them from the sun. And wear gloves when doing house or yard work.

EAT YOUR ANTIOXIDANTS: Collagen gives your skin its youthful plumpness and keeps your skin tight. As your estrogen levels drop, so does the collagen in your skin. Eating foods with antioxidants may help make your skin stronger from the inside out. Look for brightly colored fruits and vegetables (they get their color from these healthy compounds) and try to eat every color of the spectrum.

STOCK UP ON SOY: Soy is rich in isoflavones, plant-based compounds that seem to act like estrogen in the body. Isoflavones may help improve age-related changes like thinning skin. Experts believe about 50 mg of isoflavones -- that's like 3 ounces of tempeh or a half cup of miso -- a day can help menopausal women in other ways, too.

LOOK FOR BALANCE: Stress can make your skin drier and more sensitive. It can also trigger conditions like psoriasis. And if you're stressed out, you might even forget your skin care routine. Try yoga, meditation, and other stress-reduction techniques to help you relax.

WORK IT OUT: Exercise does more than just tone your muscles. It helps skin in two ways. First, it relieves stress. Exercise also boosts circulation, which begins to slow with age. The extra oxygen and blood flow can help your skin look brighter and healthier.

BULK UP ON BEAUTY SLEEP: Getting enough sleep helps your skin look fresh. Sleep can help prevent dark circles under your eyes, and it also gives the rest of your body a chance to recharge. Lack of sleep can change your hormone levels and metabolism in many of the same ways that aging does. So shoot for a solid 7 to 9 hours of shut-eye every night.

MEDICALLY REVIEWED BY: Traci C. Johnson, MD, WebMD on August 16, 2021

SOURCES:

American Academy of Dermatology: "10 Tips: Selecting Age-Fighting Topicals," "Busy moms deserve a hand: Dermatologists offer tips to prevent premature aging of the hands," "Causes of Aging Skin," "Mature Skin," "Stress and Skin."
Leslie Baumann, MD, cosmetic dermatologist, Miami, Fla.
Mary Lupo, MD, dermatologist, New Orleans, La., clinical professor of dermatology, Tulane University School of Medicine.
Mitchell Matez, DO, general surgeon and specialist in alternative and complementary medicine, Boca Raton, Fla.
National Women's Health Network: "Menopause, Hormone Therapy, & Aging Skin – Is There a Connection?"
News release, The University of Chicago.
News release, The University of Delaware.
Marina Peredo, MD, dermatologist, Smithtown, N.Y.
Polito, F. British Journal of Pharmacology, February 2012.
Raine-Fenning, N. American Journal of Clinical Dermatology, 2003.

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The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Eat Your Water!”

EAT YOUR WATER: According to the old rule of thumb, you're supposed to drink eight glasses of water per day (and some experts recommend even more). That can seem like a daunting task on some days, but here's the catch: You don't have to drink all that water. Roughly 20% of our daily H2O intake comes from solid foods, especially fruits and vegetables. It's still important to drink plenty of water—especially in the summertime—but you can also quench your thirst with these 15 hugely hydrating foods, all of which are at least 90% water by weight.

 

CUCUMBER: Water content: 96.7%

This summer veggie—which has the highest water content of any solid food—is perfect in salads, or sliced up and served with some hummus, says Keri Gans, RD, author of The Small Change Diet: 10 Steps to a Thinner and Healthier You and a consultant to Mindbloom, a technology company that makes life-improvement apps. Want to pump up cucumber's hydrating power even more? Try blending it with nonfat yogurt, mint, and ice cubes to make cucumber soup. "Soup is always hydrating, but you may not want to eat something hot in the summertime," Gans says. "Chilled cucumber soup, on the other hand, is so refreshing and delicious any time of year."

 

ICEBERG LETTUCE: Water content: 95.6%

Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients such as folate and vitamin K. It's a different story when it comes to water content, though: Crispy iceberg has the highest of any lettuce, followed by butterhead, green leaf, and romaine varieties. So, when the temperature rises, pile iceberg onto sandwiches or use it as a bed for a healthy chicken salad. Even better: Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

 

CELERY: Water content: 95.4%

That urban legend about celery having negative calories isn't quite true, but it's pretty close. Like all foods that are high in water, celery has very few calories—just 6 calories per stalk. And its one-two punch of fiber and water helps to fill you up and curb your appetite. This lightweight veggie isn't short on nutrition, however. Celery contains folate and vitamins A, C, and K. And thanks in part to its high water content, celery neutralizes stomach acid and is often recommended as a natural remedy for heartburn and acid reflux.

 

RADISHES: Water content: 95.3%

These refreshing root vegetables should be a fixture in your spring and summer salads. They provide a burst of spicy-sweet flavor—and color!—in a small package, and more importantly they're filled with antioxidants such as catechin (also found in green tea). A crunchy texture also makes radishes a perfect addition to healthy summer coleslaw—no mayo required. Slice them up with shredded cabbage and carrots, sliced snow peas, and chopped hazelnuts and parsley, and toss with poppy seeds, lemon juice, olive oil, salt, and pepper.

 

TOMATOES: Water content: 94.5%

Sliced and diced tomatoes will always be a mainstay of salads, sauces, and sandwiches, but don't forget about sweet cherry and grape varieties, which make an excellent hydrating snack, Gans says. "They're great to just pop in your mouth, maybe with some nuts or some low-sodium cheese," she says. "You get this great explosion of flavor when you bite into them." Having friends over? Skewer grape tomatoes, basil leaves, and small chunks of mozzarella on toothpicks for a quick and easy appetizer.

 

GREEN PEPPERS: Water content: 93.9%

Bell peppers of all shades have a high-water content, but green peppers lead the pack, just edging out the red and yellow varieties (which are about 92% water). And contrary to popular belief, green peppers contain just as many antioxidants as their slightly sweeter siblings. Peppers are a great pre-dinner or late-night snack, Gans says. "We tell people to munch on veggies when they have a craving, but a lot of people get bored of carrots and celery pretty quickly," she says. "Peppers are great to slice up when you get home from work, while you're making or waiting for dinner."

 

CAULIFLOWER: Water content: 92.1%

Don't let cauliflower's pale complexion fool you: In addition to having lots of water, these unassuming florets are packed with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer, including breast cancer. (A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous veggies like cauliflower was associated with a lower risk of dying from the disease or seeing a recurrence.) "Break them up and add them to a salad for a satisfying crunch," Gans suggests. "You can even skip the croutons!"

 

WATERMELON: Water content: 91.5% water

It's fairly obvious that watermelon is full of, well, water, but this juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes—about 12 milligrams per wedge, versus 3 milligrams per medium-sized tomato. Although this melon is plenty hydrating on its own, Gans loves to mix it with water in the summertime. "Keep a water pitcher in the fridge with watermelon cubes in the bottom," she says. "It's really refreshing, and great incentive to drink more water overall."

 

SPINACH: Water content: 91.4% water

Iceberg lettuce may have a higher water content, but spinach is usually a better bet overall. Piling raw spinach leaves on your sandwich or salad provides nearly as much built-in hydration, with an added nutritional punch. Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E—an important antioxidant for fighting off the damaging molecules known as free radicals.

 

STAR FRUIT: Water content: 91.4% water

This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail, and as an added bonus it's rich in antioxidants, especially epicatechin—a heart-healthy compound also found in red wine, dark chocolate, and green tea. One note of caution: People with kidney problems should avoid star fruit because of its high levels of oxalic acid.

 

STRAWBERRIES: Water content: 91.0%

All berries are good foods for hydration, but juicy red strawberries are easily the best of the bunch. Raspberries and blueberries both hover around 85% water, while blackberries are only slightly better at 88.2%. "I love strawberries blended in a smoothie or mixed with plain nonfat yogurt—another hydrating food," Gans says. Strawberries add natural sweetness to the yogurt, she adds, and the combo of carbohydrates, fiber, and protein make a great post-workout recovery snack.

 

BROCCOLI: Water content: 90.7%

Like its cousin cauliflower, raw broccoli adds a satisfying crunch to a salad. But its nutritional profile—lots of fiber, potassium, vitamin A, and vitamin C—is slightly more impressive. What's more, broccoli is the only cruciferous vegetable (a category that contains cabbage and kale, in addition to cauliflower) with a significant amount of sulforaphane, a potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals.

 

GRAPEFRUIT: Water content: 90.5%

This juicy, tangy citrus fruit can help lower cholesterol and shrink your waistline, research suggests. In one study, people who ate one grapefruit a day lowered their bad (LDL) cholesterol by 15.5% and their triglycerides by 27%. In another, eating half a grapefruit—roughly 40 calories—before each meal helped dieters lose about three and a half pounds over 12 weeks. Researchers say that compounds in the fruit help fuel fat burn and stabilize blood sugar, therefore helping to reduce cravings.

 

BABY CARROTS: Water content: 90.4%

A carrot's a carrot, right? Not when it comes to water content. As it turns out, the baby-sized carrots that have become a staple in supermarkets and lunchboxes contain more water than full-size carrots (which are merely 88.3% water). The ready-to-eat convenience factor is hard to top, as well. Snack on them right out of the bag, dip them in hummus or guacamole, or—for a bit of added crunch and bright orange color—chop them up and add them to salads or salsas.

 

CANTALOUPE: Water content: 90.2%

This succulent melon provides a big nutritional payoff for very few calories. One six-ounce serving—about one-quarter of a melon—contains just 50 calories but delivers a full 100% of your recommended daily intake of vitamins A and C. "I love cantaloupe as a dessert," Gans says. "If you've got a sweet tooth, it will definitely satisfy." Tired of plain old raw fruit? Blend cantaloupe with yogurt and freeze it into sherbet or puree it with orange juice and mint to make a refreshing soup.

By: Amanda MacMillan, Health Magazine

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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Great Food Combos for Losing Weight”

 

POWER PAIRS: When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

AVOCADO AND DARK LEAFY GREENS: A spinach or kale salad is low in calories and high in nutrients, but it can leave you wanting more. To make it more filling, top it with avocado. It’s likely to be more satisfying since it has a kind of good fat (monounsaturated) that staves off hunger. Bonus: Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.

CHICKEN AND CAYENNE PEPPER: Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.

OATMEAL AND WALNUTS: A simple way to slim down: Eat the rough stuff. Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts can add about another 2 grams, plus satisfying protein and crunch.

EGGS, BLACK BEANS AND PEPPERS: Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate less for the rest of a day and a half than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.

BEAN AND VEGETABLE SOUP: Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.

STEAK AND BROCCOLI: Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.

GREEN TEA AND LEMON: If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. One study suggested that drinking 4 cups of green tea every day may lead to decreases in weight and blood pressure. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.

SALMON AND SWEET POTATO: Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

YOGURT AND RASPBERRIES: This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.

MUSHROOMS AND GROUND BEEF: You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.

OLIVE OIL AND CAULIFLOWER: At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.

PISTACHIOS AND AN APPLE: Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.

FISH, WHOLE WHEAT TORILLA AND SALSA: One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So, it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.

DARK CHOCOLATE AND ALMONDS: Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating. Pairing it with high-protein almonds keeps your blood sugar levels steady, and that can keep you satisfied longer.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on October 06, 2020

SOURCES:

Heather Mangieri, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Jessica Crandall, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Wien, M. Nutrition Journal, November 2013.

Unlu, N. The Journal of Nutrition, March 2005.

USDA National Nutrient Database.

Ludy, M. Physiology & Behavior, March 2011.

Ma, Y. Annals of Internal Medicine, February 2015.

Vander Wal, J. Journal of the American College of Nutrition, December 2005.

Flood, J. Appetite, April 2007.

Kim, S. The American Journal of Clinical Nutrition, May 2016.

National Institutes of Health Office of Dietary Supplements: “Vitamin C.”

Nagao, T. The American Journal of Clinical Nutrition, January 2005.

Green, R. Molecular Nutrition Food Research, September 2007.

Buckley, J. Nutrients, December 2010.

Zhu, W. Nutrition Journal, January 2013.

Miller, A. Journal of Food Science, September 2014.

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Bertola, M. PLoS Medicine, September 2015.

Schwartz, G. Cell Metabolism, October 2008.

Cottone, P. PNAS, November 2009.

Tan, S. European Journal of Clinical Nutrition, November 2013.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“16 Ways You're Drinking Water Wrong”

 

We say this because we care: You probably need an H2O intervention.

If you went several days without drinking water, you'd be in a world of trouble. But the idea that eight glasses a day is optimal—well, that's soggy logic. In 1945, The Food and Nutrition Board of the National Academy of Sciences claimed that the body needed two-and-a-half liters of water a day (which is actually ten cups of water a day, even more than the widely-referenced eight)—without citing a clinical study! Not only did people take this recommendation as fact, they also ignored the next sentence: "Most of this quantity is contained in prepared foods." From the looks of it, it's clear that we're a culture obsessed with getting those eight glasses of H2O a day. But while ensuring that you're adequately hydrated is important, how many of us view hydration doesn't quite jibe with what the science tells us. Below, we've found the most common ways you could be drinking wrong, and what you should be doing instead. 

 

YOU DISCOUNT THE WATER CONTENT OF SOLID FOODS: About 20% of our daily H2O intake comes from solid foods—fruits and vegetables in particular. Although it's good to be mindful of how much water your body asks for, you can also hydrate with fruits and veggies, most of which are largely water. A cucumber, for example, is 96.7% water. Lettuce, celery, tomatoes, watermelon, grapefruit, and green peppers are more than 90% water. Unlike pure water, however, these foods are rich in a range of nutrients and vitamins. Eating a significant percentage of your water is an excellent way to achieve your health and fitness goals. 

YOU'RE DRINKING MORE WATER THAN YOU NEED: According to the Institute of Medicine (IOM), "the vast majority of healthy people adequately meet their hydration needs by letting thirst be their guide." If you're forcing yourself to chug through gallons of water, you might be drinking too much. And yes, there is such a thing as 'too much,' especially since there's no scientific proof that drinking extra water has any health benefits. Drinking too much can cause hyponatremia, which is also called "water intoxication," a condition in which the sodium levels in the blood become dangerously low and can result in swelling in the brain, seizures, and coma. Under normal conditions, you'd have to drink a huge amount of water to experience hypernatremia; however, if you're a serious runner or a particularly salty sweater, you could harm yourself by downing H2O too quickly. Just pace yourself! 

YOU'RE AVOIDING CAFFEINE UNNECESSARILY: You likely know that caffeine can boost your metabolism and help you focus, but there is one widely held believe about this morning beverage that might be steering you in the wrong direction: coffee's diuretic qualities. "Research shows that caffeine doses between 250 and 300 milligrams—about two cups of coffee—will minimally increase urine output for about three hours after consuming it," says Susan Yeargin, Ph.D., associate professor of athletic training at the University of South Carolina. In other words: the myth that drinking caffeine causes you to excessively pee is largely just hype. Specifically, a study published in the journal PLOS One  found there to be no evidence of dehydration with moderate daily coffee intake. So, don't avoid your cuppa! In fact, not only is coffee a great source of water, but it's also the most common source of inflammation-fighting antioxidants in the American diet. 

YOU LEAVE A GLASS ON YOUR NIGHT STAND: One thing that isn't on the list of 26 Things Before Bed to Lose Weight? Drinking water. The reasoning is quite intuitive: "If you drink too much right before bed, you may find yourself waking up multiple times in the middle of the night to urinate," says Erin Palinski-Wade, RD, CDE. Instead, she says, "start to taper off your fluid intake about three hours before bedtime," which will allow your body to process the water and use the restroom before snuggling under the covers. 

YOU'RE STILL DRINKING WATER OUT OF PLASTIC BOTTLES: We've said it dozens of times, and we'll say it again: stop drinking your water from plastic bottles! Not only is it wasteful and the more eco-friendly option, but these throw-away bottles are commonly made with Bisphenol A (or BPA for short). While the Food and Drug Administration (FDA) has said BPA is safe in low levels, BPA has been linked to possible health effects on the brain and even to increased blood pressure. To stay hydrated on the go, buy a BPA-free refillable bottle. 

YOU'RE NOT PAIRING WATER WITH LEMON: Not only does throwing in a couple slices of lemon to your water add some zing to your bland beverage, it may also help you lose weight. D-limonene, a powerful antioxidant found in lemon peels, stimulates liver enzymes to help flush toxins from the body, according to the World Health Organization. Not only does the lemon peel help rid your body of inflammatory toxins, but the extra bit of vitamin C from the juices that seep into the water will help your body curb cortisol levels; and that's good news since cortisol is the stress hormone that tells your body to store fat. 

YOU FORGET TO GRAB A GLASS UPON WAKING: If you aren't drinking water in the morning, your metabolism is likely taking a hit. According to dietitian Lisa Jubilee, MS, CDN, one of the easiest and cheapest ways to give your metabolism a jolt is to drink 20 to 32 ounces of water (2-3 cups) shortly after waking. Why? During sleep, your body's metabolic function slows, and your body just went around eight hours without fluids—which are essential to hundreds of metabolic processes. Jubilee suggests rehydrating before stressing your body with any other food or drink: "My clients who have implemented this report less bloating, more energy, and a smaller appetite," she says. 

YOU DON'T DOWN ONE BETWEEN ALCOHOLIC DRINKS: Alcohol decreases the body's production of anti-diuretic hormone (a compound that helps your body stay hydrated), so when you move onto that third round of booze, your body becomes increasingly dehydrated. And when you're dehydrated, you can feel sluggish and bloated—two things that will act against you if you're trying to drop a few pounds. "Make sure you have at least one or two glasses of water for each drink—and that you never drink on an empty stomach," says Abbey Sharp, RD, of Abbey's Kitchen. 

YOU DON'T REALIZE YOUR BODY WANTS WATER—NOT FOOD: It's not just you. In fact, there are 30 Reasons Why You're Always Hungry, and not drinking enough water is one of them. A study in the journal Physiology & Behavior suggests people inappropriately respond to thirst over 60% of the time by eating instead of drinking. And that means you're eating more calories than you need to. So, next time you're hankering for a snack just after you finished a meal, try knocking back a cup of water before diving into your snack drawer and wait 20 minutes. If you're still hungry, then you can eat something. 

YOU DON'T STEEP IT WITH GREEN TEA: Water is still water even when you put a teabag in it. To get even more bang for your hydrating buck, why not make that teabag green tea? Researchers find that this leaf is particularly efficient at blasting flab thanks to its concentration of catechins: a group of antioxidative compounds that fry adipose tissue by revving the metabolism, increasing the release of flab from fat cells (particularly in the belly), then speeding up the liver's fat-burning capacity. Sounds like a nutrition hole-in-one to us! 

OR YOU DO DRINK IT WITH TEA… BUT IT'S BOTTLED: Yes, we just recommended drinking your water in tea form, but we need to mention it's best to brew your own rather than buy it in a bottle. That's because a study found that you'd have to drink 20 bottles of store-bought tea to get the same amount of antioxidants present in just one home-brewed cup. Plus, the bulk of the bottles brews get their brown hue from caramel color (instead of actual tea) and are packed with more sugar than you'd find in a handful of Chips Ahoy cookies. That's certainly not going to help you blast flab. 

YOU ONLY DRINK IT ICE-COLD: Have you ever heard of the ayurvedic teaching that it's easier for the body to absorb warm water and that it's more soothing to the stomach? What about that ice-cold water kicks the body's metabolism into gear? Despite one lonely 2003 study which found that people who drank ice water experienced a 30% increase in metabolism, there's no evidence to support that cold water will help increase your metabolism any more than warm water. And there's certainly no evidence to suggest that the body absorbs water any differently depending on the temperature. The take-home? Drinking water, period, is infinitely more important to your health and well-being than the temperature at which it's served, so don't turn down a glass if there's no ice in it. 

YOU'RE FOOLED BY 'HEALTHY' BOTTLED WATERS: Yes, they may have "water" in their name, but these bottled beverages tend to be just as caloric—and sugar-laden—as a soda. In fact, most 20-ounce bottles of Vitaminwater contain 26 grams of the sweet stuff. If you want to infuse some flavor and nutrients into your water, we'd recommend adding a slice of lemon, strawberries, and mint to your water. 

YOU ADD ARTIFICIAL FLAVORINGS: Squeeze bottles like Mio and Crystal Light are touted as a low-calorie way to flavor your water, but they're usually just full of artificial colors, flavors, and sweeteners. That's bad news since studies have shown that the high-intensity artificial sweetener sucralose, which is 1,000 times as sweet as table sugar, can confuse your sweetness receptors and cause you to overeat the next time you consume something that's naturally sweetened. Again, you're better off adding fresh or even frozen fruit to your glass of water for some natural flavor. 

YOU DON'T DRINK IT WHEN YOU'RE TIRED: You don't always need coffee to stay awake. Not only should you drink plenty of water during the day to stay hydrated, but you should also reach for a glass when you start feeling groggy. "In fact, even slight dehydration can significantly drain your energy levels," explains Palinski-Wade. That's because your brain is made of 80% water, so your mental abilities and functions seriously depend on it. Sip on a glass, and mental flexibility automatically improves by 14%, according to one UK study. 

YOU'RE NOT DRINKING ENOUGH: Most people are not drinking enough water daily, so you're going to want to make sure you're allowing thirst to be your guide as to when you should be sipping. If you feel hungry, your mouth feels dry, or your urine looks like apple juice, you're not drinking enough water. Make sure to carry around a BPA-free water bottle and have that be your go-to when those mid-day cravings start to emerge. And when you don't hydrate with enough H2O, you'll have to suffer the consequences. 

BY: OLIVIA TARANTINO, EAT THIS, NOT THAT, MARCH 6, 2022

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.