Page 12
The Behrend Beacon
March is nutrition month
Water: an important nutrient
by Courtney Straub
healthy living editor
When people think of nutrition, they
think of eating healthy. Most forget that
water is an essential nutrient to a healthy
diet. A person can survive on eight to
ten days without water while you can
survive weeks or months without food.
The human body is 65 percent water,
and it takes eight to ten cups a day to
refill our bodies with the water it loses.
Even though water has no caloric
value and therchire cannot be an energy
source, without it in our diets we could
not digest or absorb the foods we eat.
We do ourselves no favors by eating nu
tritious foods and then not drinking wa
ter. To live a healthy life, you must in
clude water in your diet.
"I drink water because it's healthier
than pop." said Brandon Bugay. fresh-
When thinking about nutrition. keep
these facts in mind about water: Drink
ing water may help decrease your ap
petite, it helps the body burn fat effec
tively and it helps reduce fatigue.
"Water quenches my thirst while I'm
working out," said Mike (from, fresh-
Here are some do's and don'ts to keep
in mind when including water in your
diet.
Do set yourself a water goal- the
amount of water you are going to drink
in a day. This is done by dividing your
weight by 2. Ihe number you come up
with will he the ounces of water you
should drink in a day.
Do increase your water intake gradu-
Functional Foods
A functional rood is iiny food or food ingredient that ha , . traditional
nutrients and health henelits. They are roods that contain \ mincrak or
herbs. These foods are also thought to help prevent and light disease Na!' al
functional foods can play a healthy role in your diet.
Soy and oats have been shown to reduce cholesterol. Also. the
a therapeutic role in cancer, osteoporosis. alleviation of inenopJus,il s\ mp
toms, and reduce your risk for coronary heart
disease. To yet your lair( dosc
of soy try these foods: tofu. nuts. beans, soy butter, soy milk. soy
alternatives. Soy can also be added to many of your favorite recipes. 10
your daily dose of oats try and eat cereals and breads. Or cook oats \\ ith
items such as cookies. breads, granola Kars. or muffins.
Tomatoes contain carotenoid-lyeopene and they have ant iox idant prop
erties.
They can he added very easily to your normal diet. Trx them on .1
sandwich, salad, or with pasta .
Garlic contains a large quantity of oil and (,),ater soluble. It is
beneficial to your health by being a cancer cheinoprex entati e. arc ;intillit,tk
an antihypertensive. and has a cholesterol lowering effect. Garlic can 11c ;I
topping to just about any food. Put it on bread. pasta. meat. or potatoes
Broccoli has been shown to decrease cancer risks because it contains
glucosinolates, indole-3 carhinol, and sulforaphane. It can he eaten plain or
added to pizza or pasta.
Fish is the food to eat to decrease your risk of cardiovascular disease
Instead of going to a steakhouse, try a seafood restaurant.
Need something to drink with all these foods? Tn sonic tea. It is
thought to reduce your risk of cancer and cardiovascular disease.
Even if you're eating the right foods there are a few things to icineni
ber Eat a variety of foods. No one food or food group Hill provide you 1% (II
the right nutrition. Make sure to balance the foods you eat in one d;\,. )on't
eat all functional foods one day and then junk food the next Last IN. eat in
moderation. Small portions of food allow you to include all types of h lotl in
your diet.
ally. Ilyou start by &whine lot, or \\
ter your first day vul then none Me !lc \ I
Four body will not know lit to I C;lt .
You will become dch \ (limed \
quickly.
Don't count coffee. tea. soda
cohol as water. .ftcv contain
no water and will not keep \ tni h N, tit ateil
They also do not contain the nun lent
that ‘vater does.
1)o drink'.N. ater with e% en meal It
also a good idea to make v atdi out f ii>t
drink of the morning. 1 tat v vou v. tll
continue to drink it the test of Ihc (Li
Don't stop drinking w iict nil 'I
ha c lost weight Just becalisc ~ i i h,is
shed those pounds. dtwon ncan the\
can come back drinking \NAL'. Noll
are helping your both burn I n; 1 1
‘gill continue to keep N.,gir wcight
Do keep a bottle of wale'NN ith
all times. I way von will he toi rd
to drink water. FverN time ',oil pick up
your water bottle. take a di ink 01
Do drink water berme,
alter physical acti\ it \ It N
to keep your body NN ell liNdiamt
working out
I)on't wait until late ;it night to
drinking water. II you do this th,
ter will just sit in \ ou o \ einwht ,no
not be °l am , use to vow hod v_
If VOU C;111101 Make \ mlncl
enough water in one 11lIV.111C11 CAI
hiell COntaill NA Ater. HMI , Limi
etahles are 80 t 09 5, per ce nt \\ aid
are made up rrl 50 percent v, ALI
trains, such as oats and rice.
as much as 35 percent \.‘ ale!
by Courtney Straub
staff m,ritet
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LP/MO
Friday r(q)l,/, v)' 2003
Personal' VAiner
Los irpr
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and some
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acs
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weather el
wearing lA,
padding, yi)t
can loy,r ,
than 1 qt
or '2 lb (1 t , .(j,,t
water
firo,r. pews UP ww••••••••••••••••
What do You do to
Stay Healthy?
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Get and Stay Healthy
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ci is people
lark. \ ,I1)(i a .
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water as sweat
they start becoming dehydrated,
i, , determine which type you are:
4 04
i l Cs4l
4"
hi an hour or
vcltlit.)ut drinking
rind weigh
, If wearing the
clothes
1/Ikiter ICtiL
(Approximate figures)
1 lb. (500 g)
2 lb. (1 kg)
4 lb. (2 kg)
E=M
'fix .4
It matters
Sweating away aerobic
to 3% in ability by
body weight
more than
10%
Sweating
away 5%
or more
1 , , hcaltliv, drink a lot and don't
/ , wf)homove
I'm sick
mplwmon
,port PONG!'
'oh/ . 1 / a u Kauper, freshmen
d !Hi ;II Ivs sick
cck. do keg stands for upper body
' ,1 , 1) Indwlt• Meinbresse, junior
flit. of . antici-
\A llcte I go I can
thk.'‘'ve male
\LIR: National
A1„11111. e
.qay
' Ihi. niunlh
111 ;•,,, .1 niuq.
u , clo-, lu i(st. 11 also)
• H CIP hi hours of
cnough or vou
11 I all-nighter
~nl!ntthtnilo. So, if
Minilruin thoe. pre
,,Ninit the carpet
l()11 , 2 ith it
h improve hand
cib,ll fluency, more
perforin better in
lift M u tt crack of
tell here's a hint,
e,. I have per-
In !11\ Big Dog slip
'..,ook Don t-shirt: only
fake a couple of Pop
juiL C kick to your room
11()\1 vt,u don't have to
gettiny your
Courtney Straub, Healthy Living E
MI Calculate how
Ej much weight you
lost and what
percentage of
your body weight
that equals
2 cups (500 ml)
1 qt. (1 liter)
2 qt. (2 I)
Reduces
Creates
significant
risk of heat
stroke
Graphic: Paul Trap
-A ichael Frick
/i•e.clunu~~
-Justin
-Andrew Frizzell,
money's worth out of Dobbins.
Since we've covered breakfast \\ by not 0)111 1111w \
just eating. You should only eat when you're lum2l‘, and
what you like; but try to incorporate something healthy. :\
try to eat sitting at a table instead of on the run. This \\ it
you take your time and enjoy your food. Inhaling \ our I(
may lead to overstuffing yourself before your brain h;
chance to register that you're full. Overstuffing could ca
problems later on, but we won't discuss that \ on' II h
to fend for yourself on that one.
Don't want to gain the freshman I ifieen.) \ he.
did? Can't get rid of it? Well this tip is for you. I Al. RC!
Add some kid of exercise to your daily routine. and Hi)
ing to class does not count. The distance you have to \k ;11
get to class here is like a fifth of the distance someone at in
campus has to walk. Okay, so maybe that's not right but \\
ever, it's not that far. Try going to Junker with a friend. it
great way to meet hotties of the opposite sex. Or you can t;
advantage of all this snow, go sled riding, play snow foot h
or build a snowman. No laughing, Frosty rocked m\ \\ or
Finally I have to give the alcohol tip. Con,un i i
alcohol increases heat loss from the body. interferes \\ itl
body's ability to tight infection and with any medication \
taking, it also lacks nutritional value. So here's in \ tip h‘i
you Penn Staters; when you drink wear something v.
least a hat, don't drink if you're on your death bed. and v
just forget about the nutritional value thing. who cares.
Well there it is five tips on how to he nutritional d
ing the month of March. Remember; don't go too hog w
celebrating National Nutrition Month, you have SprinE , tier
to look forward too.
Simple
ways to
include
fruits and
veggies
into your
diet
1
%' 0 44°
41 114
a iob OA
1101 1 la \if 0
q -_
by Courtne Straub
Eat a side of \
instead or tries
• Use fruit on t.ele,ti h
bananas. stray, hello
blueberries
• Try new thin,p.s (ut \
salad -
or raisins.
• Add fresh ye:20;11)1c
canned soup,
• Fat a peanut kilter ,IHLI
banana ~ i111(1\k 1, It
• Fill Your ~ aii(l\\ 1(
cucumber , ,, Icon. c
•
tomatoes.
• Add berries insks,td
candy to your li, , cu
dessert.
• Use salsa on hal, ,(1
potatoe , , chicken oi ti l
• Adding vegetNhle,
recipe such as
omelets. !
will provide mole ;mu
• Order a ‘egie hiii,i ,
veggie bagel
• Eat fresh fruit foi des , ,ei;
rather than chi 'col:11c
• Try adding raisins. km .o
chips, or dried font to
trail mix.
• Add apples to Coln
pancakes or
• Drink a glass of I ,
Juice.
• Add fresh or canned Ifni
plain or vanilla \