Food Fact Friday

With a splash of no added sugar lemon squash and ice. How do you drink yours?

Admittedly the subject of the following post defeats its title, though whilst water doesn't exactly fit under the category of 'food', its beneficial properties are, more often than not, overlooked by the majority of the population (including myself).

Virtually all of our body's other nutrient requirements are impacted by the amount of water we consume. Considering our bodies are made of about 60% water (and our brain 90% water), that's not altogether surprising.

Here are some bodily functions and problems that can easily be alleviated by drinking an adequate amount of water throughout the day, taken from this report composed by the NHS. Can you resonate with anything on the list?

Putting it into simple yet effective terms, the World's Healthiest Foods webstie has it summed up;

It's helpful to think about the health benefits of water in three basic categories. First is the fluid aspect of water. Water is a lubricant. It keeps things flowing and moving. While it lubricates, water also protects our body parts from damage by surrounding them in a shock-absorbing fluid. This aspect of water is especially important in our joints, and also in our skin. The second aspect of water is its role as a "solvent." Most nutrients dissolve in water. In our bodies, some of the most important dissolved nutrients are called "electrolytes." The electrolyte minerals like potassium and sodium stay dissolved in water, and the ability of water to dissolve electrolytes is a key reason why our bodies can conduct electricity. The third aspect of water involves its role as a thermostat. When we are too hot, water lets us shed heat through sweating. Water also helps us retain heat when we need to stay warm. - WHFoods.

So if you're not already getting the recommended dose of liquidation, perhaps today is the day to begin rehydrating your body, and reaping the benefits in turn. The Department of Health suggests we drink around 1.2 litres of water per day*, though this nifty online water calculator advises me to drink 1.8 litres today (based on various inputs including weight and length in time that I'll be exercising).

Food Fact Friday

Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles. (Source)

There are 20 amino acids that are required for growth by the human body, but just eight are able to be produced in your body. These are called essential amino acids, and must be supplied by food and/or supplements (see photo - this essential amino acid powder is incredible to aid the bod before and after an intensive workout, trust! Tastes amazing too. Cons: expensive!). The other twelve non-essential amino acids are made within the body, but both are required to synthesize proteins.

If you're a fellow fitness enthusiast, however, your protein needs may increase because resistance training and endurance workouts can rapidly break down muscle protein. A position statement published by the ADA, DOC and ACSM recommends that endurance and strength-trained athletes have between 1.2 and 1.7 g/kg (0.5 - 0.8 grams per pound) of protein for the best performance and health.

The RDA (recommended daily allowance) for protein is 0.8 grams per kilogram of body weight of adults (roughly 0.36 grams per lb of body weight).

How to Calculate Your Protein Needs:

Weight in kg x 0.8-1.8 gm/kg = protein (grams).

The range 0.8 - 1.8 is based on your average activity level; use a lower number if you are in good health and are sedentary (0.8), or a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

I'll use myself as an example! So my weight in kg is 53 - I'm gonna multiply by 1.4 as an in-between figure - which equates to my body needing 74g protein per day!

How does your calculation work out? More on the wonders of protein in another post to come soooon! Have a great weekend, guys!

Food fact Friday

Strawberries: THE ultimate pick-me-up before what's sure to be a hectic day, evening and night at work. Lesigh.

I don't know anyone who doesn't love this fruit. Freshly picked and sourced from Cheddar (just down the road/motorway from me!), my nan bought me these today as a healthy treat - she knows me well!

Not only are strawberries amazingly tasty, they pack in more vitamin C than oranges (8 medium strawbs are the equivalent of 140% of the RDA for vitC), and are also high in folic acid, potassium, antioxidants, flavonoids (for lowering cholesterol), malic acid (helps to remove stains from teeth), and ellagic acid (cancer-fighting substance). The pulp of strawberries can also help to recover from a fever.

Need I say more?!

Food fact Friday

Just 100g of prawns provide your entire RDA of tryptophan, the amino acid needed to make feel-good serotonin, plus half of your selenium (a mineral that works as an antioxidant). (Source - Women's Health, Autumn 2012)

I tend to eat prawns grilled and topped with vegetable herbs. Prawns are the best kind of healthy fast-food available, and a great source of clean protein. See more prawn recipes here.