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 \ . r j r LP/MO Friday r(q)l,/, v)' 2003 Personal' VAiner Los irpr Some pc(l , ! , and some jio.-. WC irate yourself acs scat 11 , 1 Exerrif,!!!(l mullitw. nI WM 111, 11 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? • C ■ • Get and Stay Healthy \II "\ I ,t')1" licot 1(H (hi \ h 1, NW iT H IT din Ili coc t i t( ,, ,11,11c .1 1;..o. !!!- in hcl!)!.(m !hirl icchdi I lic 1) 1ft.11) , . PR' \ Llll ,lecp mph, Po I , Nt (loin li;n.• tiiu "ritiii a ICII PW:C ! I ' l l \ 111 s,t !WU! <Ltv nJ 1.11 111 1)FC , A I c\C !,1\ L'llern (111 )uL!!! Hit ih, k. Jiro. I knov, iht\k n drid ,t!! hic,if,Lit it 011;1111 'J( )IIC to 1)1C,11..! pCN, ilt:11 i .11.11t11),11,1111 ci is people lark. \ ,I1)(i a . v , 1111 \ oti hcli 1111 _ll I' 11l ' ' 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 \
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