Water is truly the life force of the world.  This naturally occurring liquid does so much for every living being, and a good deal more than you may realize.  Water keeps muscles flexible and pliable; it carries and helps to process nutritional components of food; provides cell structures with the necessary oxygen; it works to cushion joints and lubricate tendons and ligaments; and it helps us to eliminate waste from the body through urination and bowel movements.

Water is all natural, free of fat and calories, and easily absorbed by the body through the stomach and intestines.  The body utilizes and expels water in several different ways.  In addition to urination and bowel movements, water is lost through vomiting and sweat.  People can become easily dehydrated after being ill, as well as while sweating.  Many people are not aware of how much they are sweating (especially in hot or humid weather) and do not replenish their bodies with adequate amounts of water.

In order to prevent dehydration and to ensure proper hydration, you must make certain that you are consuming at least an equal amount of water compared to the amount that is being eliminated.  Certain individuals, such as the elderly, people who are suffering from illnesses, those training, people who are on particular medications, and young children, are often at a higher risk for dehydration.

Individuals who live in very humid environments, very arid environments, and those who live in high altitude environments must also take extra care to ensure enough water is being consumed regularly.  If you are traveling, and when you are working out, you should make sure you are continually stopping to sip on water so that hydration levels in your body remain in balance.

The actual recommended amount of water to be ingested per day varies a bit due to general health conditions, medication issues, age, and even gender.  Your activity level, the time of year, and weather conditions also factor in to the amount of water you should be drinking daily.

As we age, our sense of thirst has a tendency to decrease.  A good rule of thumb for adults is to drink about six to eight, eight ounce, glasses of water (or suitable fluids) each day.   If this seems like too much, another way to determine a recommended dose for you is to take your weight and divide it in half.  This number is equal to the total amount of fluids (in ounces) you should be consuming per day.

Please keep in mind that not all liquids hydrate well.  Beverages that contain alcohol or caffeine can actually cause the body to dehydrate.  Sodas contains a good deal of sugar (and often caffeine) and also do not hydrate properly.  Take a bit of time and research healthy fluids that will factor well into your daily diet and dietary needs.  Of course there is really no substitute for pure, clean, good old-fashioned plain water.

In addition to convenience foods being full of fat, high in calories, and loaded with preservatives, they are also rather costly for what you actually get.  It is very possible to purchase a great quantity of food, which you will have absolute control over how it is prepared, and spend less money per week.  All you need is a few basic guidelines, and to change your way of thinking just a bit.  Here are a few simple tips to help you eat healthier and not break the bank.

1. Think Outside The Box

Stop thinking that every meal has to come from a box, or the freezer section of the grocery store.  By learning how to cook for yourself you can save a great deal of salt, fat, calories, sugar, and money!

2. Substitute Good For Bad

There are numerous, easy substitutions that can be made everyday, especially to baked goods.  Baked goods are usually avoided due to people thinking they are too fattening for their diets.  Instead of using oil, substitute the same amount of sugar free applesauce for the called for amount of oil in your recipe.  This saves a lot of fat and calories, and the taste stays the same.

3. Stock Up On Discounts

Check out your grocery store for great sale items.  Another way to get a good bargain is to take a spin by the “day old sections” of your store.  The produce, dairy, and bakery departments usually have such a section.  Here you can find fresh produce marked down, sometimes as much as seventy-five percent, whole grain breads reduced drastically, and even dairy items priced to move.  These foods are still perfectly fine they just need to be cleared out to make room for the new items.

In addition to shopping clearance products, pick up a sales flyer and use it to plan your list in advance.  Take advantage of weekly specials to stock your home.  Beans, nuts, dried pastas, flours, and other non-perishables can be stored for months.  Meats, seafood, and fish can be frozen and stored for up to six months.  Stocking up not only saves money, it also helps to ensure you always have healthy ingredients on hand.

4. Shop Locally

Take a spin by your local farmer’s market to find high quality, local produce at very reasonable prices.  Local farmers do not have the added expense of having to ship their items to market, so they can set their prices much lower than the grocery stores.  These foods are fresher, less expensive, and usually contain more nutrients.

1. Fresh Fruits and Vegetables

Feel free to load up on these.  You should be consuming about three to five servings a day, so these foods make excellent snack choices.  Not only do fruits and vegetables contain plenty of nutrients, vitamins and minerals, they also have a good deal of fiber.  Fiber helps to keep you feeling full longer so you do not have the urge to keep eating.  On top of these benefits, produce is fat free and contains few calories.

2. Low Fat or Fat Free Dairy

Low fat or fat free dairy is another great choice for diet friendly snacks.  Low fat or fat free cheese, yogurt, and other lean dairy products contain a good amount of protein, calcium, vitamins, and minerals.  Calcium has been clinically proven to help with weight loss.  It is very important that you only choose low fat or fat free versions, and make sure to read labels to ensure you do not choose products that contain extra fillers or added sugars.

3. Whole Grains

Whole grain snacks provide high amounts of complex carbohydrates and fiber.  This combination not only helps to keep you feeling full, it also gives you an extra boost of energy.  A perfect snack is low fat whole grain bread or crackers, paired with a bit of low fat cheese.  This snack will hold you over throughout the day and it will not wreck your diet progress.
 
While the above-mentioned foods are recommended for snacking, it is important to note that you should not go overboard with any of these options.  You still need to keep portions under control when preparing your mini-meals.  Here is some helpful snacking information:  one stalk of celery contains about ten calories; two cubes of cheese about the size of dominos contain about one hundred calories; one cup of raw fresh vegetables is between twenty-five to thirty calories; one cup of low fat cottage cheese topped with a half cup of fresh fruit contains about two hundred calories; and a half cup of low fat frozen yogurt topped with a half cup of fresh fruit is about one hundred and fifty calories.  Nuts can be a great snack option, but remember just a small palm full packs over one hundred and fifty calories.  If you over do it with nuts, you can easily add eight hundred calories to you diet for the day without even noticing.

1. Eat more regularly

Yes, as strange as it sounds, eating more often can actually help to control your appetite and keep hunger cravings at bay.  Consuming about five small, healthy, meals every three to four hours rather than eating just two to three large meals throughout the day helps to keep your blood sugar levels in check.  This works to keep your body feeling content and keeps the feeling of starvation from setting in.  When you do not feel starved, you will be more able to fight the urge to snack, or overeat at mealtime.  These small meals should be made up of a balanced combination of protein, carbohydrates, and even a bit of fat.  Balancing your meals with all three of these components will keep you energized and satisfied.  If you think you can leave even one of these items out in an attempt to save a few calories, you are going to find you feel unsatisfied and you will be looking for another snack.

2. Choose foods with Fiber

Fiber rich foods fill you up quickly, and keep you feeling full for a good deal of time.  Foods that contain adequate amounts of fiber are also low in fat and calories, and often provide many nutrients.

3. Consume more water

Water is a key building block for overall health.  This fabulous liquid keeps your body hydrated, keeps your body working well, and it also helps to keep hunger under control.  On top of all of these benefits, water is also fat and calorie free.

4. Distract yourself

A great way to help keep your appetite under control is to distract yourself from eating.  One excellent way to do this is to get some exercise.  Exercise releases hormones and endorphins that make you feel happy and satisfied.  These chemicals simulate the feeling many people get from eating.  Exercise also provides many physical benefits and helps to burn extra fat and calories.

5. Wait before eating

Try waiting a minimum of twenty minutes before reaching for a snack, having a second helping of food, or having dessert after dinner.  Often people automatically eat without really even thinking about it.  If you take the time to stop, think about consuming more food, and wait a while you may find you really do not need or even really want the extra serving.  Waiting about twenty minutes is also the amount of time needed for the brain to completely register the “all full” signal with the rest of the body.  If you find that you are still hungry after this period of time, most likely you will still eat less food than you would have if you had “automatically” eaten right away.