Wonderful Water

      Geez!! I haven't posted in ages! I was on a Vitamin set, got side tracked, and now I'm back to talk about Water. I know that 'they' say to drink 8 glasses of water a day and there have been many contradictory statements about water, such as relating your water intake to your body mass, relating your water intake with the intake of other fluids, etc. etc. But anyway you look at it the importance of pure water intake is never to be understated or underestimated.
       First of all, water is what our bodies are mostly comprised of, and as such we need to maintain a healthy fluid balance. We lose water constantly - through sweat, urine, stools, and even breathing and as such we need to replenish this lost water. Water is essential to organ function and consuming adequate amounts of water has a direct correlation to optimal organ function.
       Our bodies are amazing and the triggers they send to remind us to drink water are often ignored or glossed over with a pill for this or that. Here are some triggers that I notice when I am feeling dehydrated and as soon as I notice, I drink some water and go from there if the symptoms remain:
          *headache - dehydration impairs brain function and a headache is often related to the onset of dehydration, your body and brain are telling you that it is thirsty, even if your mouth says otherwise
          *constipation - dehydration can impair the function of the intestines and colon, since the intestines need water to form a stool, if water intake is inadequate the intestine absorb the water from the food waste and thus a hard and difficult stool is formed
           *dry mouth - the easiest to recognize sign of the onset of dehydration is a dry mouth, dry cracked lips, lack of or thick/almost mucousy saliva
           *weakness or fatigue - muscle weakness can be a symptom of dehydration, since your muscles need water to function properly a lack of water intake can result in weakness, shakiness, muscle soreness/tightness/tenderness, and an overall lack of energy or stamina.
           *dizziness or confusion - again, associated with the brain not having enough water, feeling surprisingly dizzy or confused can be related to a 'dry brain' and not having enough fluid intake to keep the brain moist and focused
           *tight or 'dry' joints - adequate water intake can help to relieve or alleviate stiffness and 'dry' joints, so an inadequate amount of water can result in a lack of lubrication for joints

(borrowed this chart from http://www.medicinenet.com/dehydration/article.htm)

Body weight	Daily fluid requirements (approximate)
10 pounds	15 ounces
20 pounds	30 ounces
30 pounds	40 ounces
40 pounds	45 ounces
50 pounds	50 ounces
75 pounds	55 ounces
100 pounds	50 ounces
150 pounds	65 ounces
200 pounds	70 ounces

Victorious Vitamins - B1

VITAMIN B1 (THIAMINE):

       Vitamin B is often thrown into a complex and unfortunately most people don't understand all of the intricacies of the various B vitamins and the importance of these differences. There is a Vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine), B7 (Biotin), B12 (Cobalamin), and Folic Acid. 
       Vitamin B1 or Thiamine, supports a healthy heart, muscles, and nerves; it is also used in the processing of carbohydrates, like all B vitamins. In food form B1 can be found in Brewer's yeast, wheat germ, peas, peanuts, whole grains, nuts, rice bran, and brown rice and in animal form from kidney and liver.
       Signs of Vitamin B1 deficiency include fatigue, irritability, depression, and memory loss. I would recommend taking any B vitamin in the morning, because of the carbohydrate processing converting the food into sugar into energy. Especially in complex form, B vitamins can be used to process and metabolize fats and proteins. B1 is essential to certain metabolic reactions and though B1 deficiency is rare, it is most common amongst alcoholics, anorexics, people with Crohn's disease, and people doing kidney dialysis. 
      Vitamin B1 intake may decrease the risk of cataracts, may be used to treat Alzheimer's, and may help protect against heart failure. Like most things, Vitamin B1 has a RDA (recommended daily allowance) that is relatively small, about 1.2-1.5 mg for men and 1.0-1.1 for women (higher doses for pregnant and nursing women), but the optimal daily intake is much higher, 5-10mg. Being water soluble, B1 is not stored in the body, and some diuretics or medicines to shed water from the body, can deplete any B1 that was consumed; B1 is a safe vitamin, taking too much can result in an upset stomach.
     A final word on B1 (and all B vitamins) is that taking too much of one, or taking one too often, can create an imbalance with the other B vitamins, so I would recommend a B complex and I would recommend taking it with breakfast, to help jump start protein and carbohydrate processing and get the metabolic systems running (helping to get your metabolism in gear and possibly assist in healthy weight loss). Adding nuts to your breakfast or mid-morning snack is a great complement to the B complex.

Victorious Vitamins - A

VITAMINS:

    

         When most people think of Vitamins, I am sure that they think of a daily multivitamin or a handful of pills to pop every day. I personally would not recommend a daily multivitamin, as there is some research that certain vitamins counteract each other, individual vitamins taken during their most useful time of day is a better recommendation, but first and foremost people should try to get their daily allotment of vitamins from their food...but this can be difficult.
     Going through each and every vitamin is going to take a bit and may get a little confusing, so I am going to try to keep it as simple and easy to follow as possible - alphabetical order is what I'm going to try. In this outline the Vitamins will be matched with their value and what they do for the body and various foods where you can find it.
      VITAMIN A: When people think of Vitamin A, they think of beta carotene, the most important form of Vit A. Vitamin A is essential for good vision, it is also good for reproduction, cellular formation, the adrenal glands, strengthening of mucus membranes, and the immune system. Vitamin A is mostly stored in the liver. Good sources of Vitamin A are liver, liver and fish oils, milk, eggs, orange and yellow veggies and fruits, leafy green veggies, carrots, cantaloupe, squash and sweet potato, tomatoes (and tomato products), and some vegetable oils.
        Girls and African Americans are more prone than others to not have an adequate Vit A intake, especially children. In America true Vitamin A deficiency is not very common, but occurs mildly, most often, during times of increased nutritional demand, such as pregnancy and lactation. Vit A deficiency can cause diarrhea (or be caused by excessive diarrhea) and a sign of Vitamin A deficiency is night blindness, eye problems, or an increased occurrence of infection.
        Vitamin A is involved in cell growth regulation and as such adequate intake of Vit A has been associated with lower levels of cancer; there is an especially lowered risk of lung cancer, though supplemental intake has shown an increased risk of lung cancer amid smokers. Professional and clinical studies have mixed reviews and results on the correlation between Vit A intake and lowered cancer risks; every study I have read has so much technical/medical jargon my eyes crossed, it was very confusing. 
       On the food intake aspect of Vitamin A I would recommend limiting the consumption of animal based Vit A (liver, liver and fish oil especially) as this can have detrimental affects on the body. Plant based Vit A is great, there is no known toxicity associated with high beta carotene intake (orange and yellow veggies, tomatoes). The RDA for Vit A is 333 IU for men and 266 IU for women, while the optimum daily intake is 10,000 to 35,000 IU, but no more than 4,000 IU during pregnancy.
      So my final note on Vitamin A is that smokers are suggested to avoid high intake of Vitamin A. Supplemental Vitamin A can be preformed Vit A (animal based), provitamin A (plant based, beta carotene), or a combination. The best way to get adequate intake of Vit A is to eat plenty of orange and yellow veggies and fruits, leafy greens, etc. A note of warning, too much beta carotene intake can cause a yellowing of the whites of the eye...it is completely harmless though.

Marvelous Magnificent Majest Mango

MANGO: 

       This luscious fruit has gotten a bad rep for its high glycemic index (high sugar content), but what people fail to remember is that not all sugars are bad. Our society tells us "NO sugar" and that "sugar is BAD" but that is far from the truth, there are some good sugars and some bad sugars, just like good fat and bad fat. Fruit sugars are what fructose is...high fructose CORN syrup is not the same and is bad for you. Taken in moderation fruit sugars can be good for you and if nothing else, fruits provide valuable fiber to your diet. 
      Considered a "super food" mangoes highly sweet and highly delicious, but a cup of mango fruit only contains about 100 calories and contains 100% of your daily recommend Vitamin C intake. And the nutritional content! Wow! Super high in Vitamin C, mangoes are awesome for your skin, immune function, teeth and gums, proper neurological and cognitive function, and wound healing (all properties of Vitamin C). Next, Vitamin A - the Vit A content of mangoes makes them great for your skin, vision, bone growth, immune system, and reproductive system. Mangoes also have a nice Folate content, which is essential for red blood cell and DNA production, and it has been shown that proper intake of Folate during pregnancy helps reduce the risk of a child being born with brain or spinal cord defects. And of course mangoes contain good dietary fiber.
        Offering a goodly amount of copper, mangoes offer trace minerals that most people are lacking. Mangoes also lower cholesterol, improve digestion, improve memory and concentration, offer cancer protection, and alkalize the body. 
        Now, on to the mango's history of being an aphrodisiac. This comes from the fruit's Vitamin E content; Vit E, sometimes referred to as the "sex vitamin," aids in the production and regulation of sex hormones, it helps prevent aging and disease, and has been used as an aid to help women's lubrication for sex. Thought to help boost the sex drive, mangoes are great to snack on before sex as they not aid one's sex hormones, it helps raise blood sugars, which aids in excitability. The skin help that mangoes (and most yellow foods) can also help you feel more attractive, which in and of itself can help boost the sex drive.
       Known as "The King of Fruits" mangoes are well deserving of their title - super high in anti-cancer properties, antioxidants, Vitamins C, A, and E, trace minerals and metals, dietary fiber, and amino acids this luscious fruit is a great snack, smoothie ingredient, or addition to any fruit salad. Sometimes I peel and slice one up, top with a touch of iodized salt (getting enough iodine in your diet can be difficult) and snack away - it serves to fulfill my sweet and salty taste bud desires.
       

Lime Time

LIME:

        This lovely green fruit that is usually associated with the pie of it's name (Key Lime) is quite nutritious. Limes are great for flavoring food, adding some zest and tart to the item. Limes are high in calcium, iron, copper, Vitamin C, fiber, Vitamins K, A, & E, phosphorous, folate, potassium, and magnesium; they also contain antioxidant, antibiotic, and anti-cancer properties. Limes have been shown to be effective in protection against cholera and, of course, scurvy (that pesky little disease that comes about from a Vitamin C deficient diet).
        Vitamin C neutralized free radicals, helps reduce inflammation, and symptoms of osteoarthritis and rheumatoid arthritis. Vitamin C is essential to a strong immune system and helps fight cancer, particularly cancer of the mouth, lungs, skin, breasts, stomach, and colon. A fourth cup of lime juice contains almost half of the daily recommended value of Vitamin C.
         I use limes and lime juice to jazz up quite a few recipes, especially anything of Latin or Mediterranean origins. Also, it is great to flavor your water (be careful though, too concentrated and it can do some serious harm to the enamel of your teeth). The rind of the lime holds quite a bit of the Vitamin C, so I would recommend grating the lime (of course after serious washing to rid the surface of bacteria, dirt, and lingering pesticides) into some of your favorite dishes.
        The lime should be heavy for its size (indicating a thinner rind, thus a juicier fruit) and should be slightly firm (but not hard), with a bright green skin. Limes will yellow more and more as they ripen and mature, but they begin to lose some of their Vitamin C content as they ripen.
        Though not a fruit you want to necessarily snack on, adding this little beauty to your water, dinners, desserts, a fine flavoring to squeeze over veggies or to add some tart to your fruits will help keep up your immune system and will soften joint pains.

Positively Parsley

PARSLEY:

      This often forgotten garnish, so often overlooked by its more pungent cousin cilantro, is not only tasty, but healing and healthy. Prohibiting tumor growth, parsley has been shown to be particularly effective against tumors forming in the lungs. This lovely little celery relative has also proven to neutralize certain carcinogens, such as those from cigarettes and burnt meat.
      Vitamins A and C cause amazing antioxidant properties; Vitamin C itself is a great anti-inflammatory and aid to the immune system. A powerful combination, Vitamins A & C are very useful in the reduction of risks related to certain types of cancer, particularly colon cancer, also the risk of diabetes, asthma, osteoarthritis, rheumatoid arthritis, and atherosclerosis. Strongly anti-inflammatory, parsley is great for easing joint pain and reducing pain associated with swelling.
     Folic Acid, an importan B vitamin, is essential for good heart health and a healthy cardiovascular system. Healthy cell production is also aided by Folic Acid, which helps in the prevention of colon and cervix cancer.
      Wonderful source of Vitamin K and fiber, parsley is considered one of the world's healthiest foods; also containing calcium, iron, Vit E, zinc, folate, copper, manganese, potassium, magnesium, and phosphorous.  
       A digestive aid, parsley is also a blood cleanser. Using parsley as a kidney cleanser, this powerful garnish will aid in pulling toxins from the body and expelling them with urination (so be sure to drink plenty of water).
       If nothing else, parsley is a decorative plate addition, could sneak its way into salads, tossed in soups and sauces, to flavor water, or eaten raw and plain to help freshen one's breath.

Cunning Cucumbers

CUCUMBERS:

       This magnificent gem, while being 90% water packs a very powerful nutritional punch. Cucumbers contain Vit A, Vitamin B 1, 2, 3, 5, & 6, folic acid (Pantothenic Acid - Vit B complex), Vit C, Vit K, calcium, magnesium, manganese, phosphorous, zinc, potassium, and iron. Wow. As if that wasn't enough they are also a natural diuretic and help to expel toxins from the digestive system, as well as tapeworms. Lubricating joints, cucumbers promote good joint health; the reduction in uric acid (that pesky bodily acid that causes such inflammations as gout) is also super helpful for anyone that suffers inflammation issues, but cannot take prescription medication (health or cost reasons for example).
        Another surprising health benefit of cucumbers that it can be used to treat sore gums and teeth. Thought to aid in finding a cure for diabetes, cucumbers are wonderful for weight loss and weight management, are a filling snack, and don't cause blood sugars to spike. Blood pressure control is a useful addition to cucumber's resume for anyone suffering from hypertension. The prevention of headaches is fabulous; this has been attributed to not only the cucumber's nutritional contents, but also to its high water content, helping to hydrate the body and the brain.
       Tossing some of these garden variety beauties into a salad, a sliced snack, or used to jazz up water - any way you use it the cucumber is a great addition to anyone's diet plan, health regime, or just a tasty snack.