valshealthblog.com

Hi,

Let’s look at an apple.  An apple is a nutrionists best friend.  It has a great reputation.

Remember the motto, “An apple a day keeps the doctor away”?

There is a lot of truth to that. 

Apples have a lot of nutrients, anti-oxidants and fiber. If you eat an apple every day for a snack it will do wonders for your health.  This is assuming you don’t counter it with 3 bags of potato chips:-)

Now you might think that applesauce would be just as good as apples.  Not so.

The processing of the apple into applesauce takes out most of the nutrients and fiber in the apple. 

And worse, it is not as filling. So your body wants to eat more of it to make up for not getting as many nutrients. 

Even worse than that is the fact that not only is the applesauce robbed of its nutrients, but sugar and other sweeteners are added.  This increases the number of calories, yet gives no added benefit from a nutrional point of view. 

Take this a step further and make apple juice.  Now there are basically no nutrients, no anti-oxidants and no fiber.  But, there are a lot more sugars and sweeteners and a ton more calories. 

You can even go further and make apple flavored fruit beverages.  These are basically sugar flavored drinks. 
Some of these beverages are called sports drinks and vitamin waters.  This sounds much better to the public and makes a ton of money. 

Who ever thought of the idea that a simple apple – and you can substitute almost any fruit or vegetable – that is so healthy for you could be turned into a flavored sugar water that costs almost nothing to make and has almost zero nutritional value.

This is really a genius idea from the point of view of making money.

It is a really evil idea from the point of view of improving your health.   

Thanks,

Mike Val

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Hi,

Just how much water should you drink every day?

I know everyone says you should drink at least 8 glasses of water a day.  Is it really true?

To the best of my knowledge there is no research that shows that everyone should drink at least 8 glasses of water a day. 

There are no specific health benefits associated with 8 glasses of water.

And what about differences in body size?  Does it make sense for my wife who is 5’1″ and weighs +/- 101 pounds to need to drink as much water as me (6′ and +/- 180 pounds)?

Doesn’t make sense to me. 

And what about somebody that is 6’5″ and weighs closer to 300 pounds?  The same 8 glasses is needed for them as it is for my wife?

That doesn’t even take into consideration how active each person is or their body composition.  Does someone with more muscle need more water then someone who has more body fat? 

Seems no one really knows. 

However, it does appear that if you are drinking less that a few glasses of water a day that increasing the amount of glasses you drink can help you lose weight.

A study done in 2008 took 173 overweight women who drank less than 4 glasses of water a day. 

They increased their water consumption by 3 glasses a day.  After one year – and no other changes in their diet – the vast majority of them had lost weight and body fat. 

Now, I do have a problem with this study.  The main problem is that there were no controls in place.

There were no controls over how much water was consumed.  There were no controls over how any changes in their diets.
There were no controls over any exercise changes.

All the study did was ask the participants to drink 3 more glasses of water a day. 

I would recommend that if you are not drinking very much water, juices or other healthy beverages and eating plenty of fruit that you do up your water intake. 

I drink a glass of cold water every morning before I go to the gym or to work.  I drink another while I am working out.  I also drink a glass before I go to bed. 

I also drink plenty all day long.  Does it always add up to at least 8 glasses a day?  No.  I drink a lot more in the summertime than in the wintertime. 

So drink when you are thirsty.  Drink before and when you workout. 

Here is a simple trick to tell if your body is getting enough fluids.  If your urine is pretty clear or light yellow you are okay. 

If it is dark yellow then try drinking more. 

Combine drinking more water with your healthy eating program and exercise program and see if it helps you.

Thanks,

Mike Val

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Hi,

You have probably heard of the drink 8 glasses of water a day mantra that many health, fitness and diet gurus spout. 

Is there any truth to this?

I am 6′ tall and weigh around 175-180.  My wife is 5’1″ tall and weighs around 100.  Do we both need 8 glasses of water a day?

The answer is no.  And it seems that this 8 glasses is an urban myth.  A report in the American Journal of Physiology in 2008 could not find any valid evidence of this 8 glasses a day theory.

Now, no one is saying that you don’t need water.  You do need it, but there is a much smarter way for making sure you get enough water everday.

That is to drink some water throughout the day.   This is the important part.  You do need water.

If you don’t get enough water, you will become dehydrated.  That will basically make you feel like crap.

Dehydration has been linked to fatigue, headaches, dizziness, constipation and even – men, pay attention here - impotence and hair loss (Merck Manual of Health). 

So, to keep you energy levels up, drink some water throughout the day.  A good rule is to try and drink – even if it is only a few sips – some every waking hour. 

It doesn’t always have to be water.  Fruit juices, fruit and tea are good substitutes.  Soda, coffee and other sugar beverages are not good substitutes.

If you live in a warm environment or if you are exercising, then plan on drinking more. 

Otherwise, keep it simple.  Drink when you are thirsty.  If you find that you don’t get thirsty every often, then you might have to get in the habit of drinking a little bit throughout the day. 

My wife grew up in the Philippines and she never got into the habit of drinking water.  They only had a community pump for water. 

She still doesn’t drink much, but she is getting better at drinking throughout the day.

Bottom line is, maybe you will drink 8 glasses of water a day.  I know that I do sometimes.  But, for the most part, just drink a little all day long and you that should be enough.

Thanks,

Mike Val

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Hi,

Yesterday’s post was about 5 good foods ruined by man.  After reading this you might never want to drink the water.

Seems the City of San Diego, CA are spending almost $12 million dollars on a study to see whether sewage can be turned into drinking water.  (San Diego Reader 7/1/2010)

Let me save them some money.  The answer is no.  And no one will drink it either. 

It is bad enough that the water that comes from our faucets can make you sick.  But now they want to take sewage, add a bunch of chemicals to clean it up and then ask us to drink it.

That is our government at work.  And please don’t think it is just the city of SD.  The federal government, state governments and local goverments all have stupid proposals regarding our food and water. 

Okay, I go that off my chest.

But, lets continue with what you do drink.  And the answer is sugar.

There is sugar in your juice drinks, energy drinks, teas, vitamin waters, sodas, coffees, alcohol drinks and so on. 

Is it any wonder that there is a diabetes epidemic in the US – and pretty much through all countries today.

Okay, you do need sugars to live.  You just don’t need so much.  And it is best to get natural sugars.

You can get most of your sugars from fruit.  Make your own fruit juices if you want, but leave the processed stuff alone. 

The processed stuff has all the fiber taken out, which allows the sugars to dominate and cause an insulin spike. 

Leave the fiber in, by eating the fruit or leaving the skin on when making your own juices. 

And drink lots of water.  I use bottled water.  Yes, it costs more and you have to make sure it is just water and not water with additives. 

However, it is a lot better for you than most municipal waters.  And if they do start making water from sewage I am sure bottled water will be 1000′s of times better for you.

Want to drink the water?  My take – stick with bottled and buy it in bulk.

Thanks,

Mike Val

http://www.valshealthsite.com

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weighing yourself

Hi again,

Have you regained weight?  If you are like most dieters the answer is yes.  And as you saw in the last post, even people that give weight loss advice have problems with regaining weight.

There are many reasons for this, but one of the most important ones is based around the reason you are losing weight in the first place.

If it is for some reason like, your partner, friends, family or doctor wants you to lose weight I can almost guarantee that you will not be able to keep the weight off. 

That is because the only one that counts is you.  Do you want to lose weight?  Now most will say yes. 

But, that is really not the right question.  You see, it is easy to say yes, I want to do something.  It doesn’t even matter what that something is. 

If it sounds good – like – do you want to be a better person – then, of course, everyone will say yes. 

But, will they do anything about it?  The answer is usually no. 

That is because just saying yes, doesn’t mean anything.  The real question should be why do you want to lose weight?

If you can answer that with at least 5 solid reasons why you want to lose weight then you have motivation.

This motivation has to come from you.  So a reason like, because my doctor told me to, is not a solid reason.

These solid reasons to lose weight have to come from you.  Why?

Is it because of your health?  Is it because you have no energy being overweight?  Is it vanity – and there is nothing wrong with a little vanity. 

It doesn’t matter what your solid reasons why are.  They are yours and they are the basis for you staying on a life program for losing and keeping weight off.

That is the 2nd part of the equation.  To lose a few pounds is pretty easy.  Most of the first few pounds will be water loss anyhow. 

But, what happens when you lose the amount of weight you want to lose?  Most people don’t know what to do next. 

They never think about what happens after the diet is over.  And that is a basic problem.

First a diet is only temporary and the whole mentality of a temporary fix is built into dieting. 

Think about changing your perception.  Instead of going on a diet, think about what kind of permanent changes you want in your life.

Then, decide what and how much you eat plays a role in this permanent change. 

If you look at things over a long run it is easier to make the changes.  And this brings up probably one of the main problems with dieting.

Which we’ll cover in the next post.

Thanks,

Mike Val

http://www.valshealthsite.com

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