FrameWork for the Lower Back by Nicholas A. DiNubile

Author:Nicholas A. DiNubile [Nicholas A. Dinubile, MD]
Language: eng
Format: epub
ISBN: 9781605291970
Publisher: Rodale
Published: 2010-12-04T05:00:00+00:00

BACKBOARD

Lesson: Friendly Fats

POLYUNSATURATED

Safflower, sunflower, corn, soybean oils

Walnuts

Oily fish

MONOUNSATURATED

Extra-virgin olive oil and canola oil

Avocados

Peanuts, hazelnuts, almonds, cashews

Accent your menu with a wide variety of spices that don’t add calories to your plate and that make your food tastier as they deliver antioxidation and anti-inflammation support.

Last, but not least, is a word about hydration. Water makes digestion possible; it is a solvent for nutrients and transports them everywhere. It assists muscle contraction and serves as a shock absorber all over your body, especially in those disks between vertebrae. Water regulates your body temperature and eliminates waste products. And, for all you weight battlers out there, it fills you up and neutralizes food cravings.

Your blood is 90 percent water, your brain is 85 percent water, your muscles are 72 percent water, and your skin is 71 percent water. A water deficiency shows up as reduced mental acuity, fatigue, wrinkled skin, or the muscle cramps that both professional athletes and regular folks get sometimes when engaging in sports. If you feel plumb tuckered out, have a headache or eyestrain, or have sore muscles in your neck and back, it might have nothing at all to do with overwork and stress—it just might be a serious lack of aqua.

Bottom line? You need to drink 2 quarts of water every day. As it is with fiber, however, few among us consume that much. So be like one of those people we see all around who have a water bottle in their hand, cup holder, or carryall, or on their desk. (Drinks that contain caffeine don’t count—caffeine is a diuretic that drains body fluid. If you’ve had your fill of water, try grape, cherry, acai, goji, or pomegranate juice; teas, especially green tea, that don’t contain caffeine; or smoothies made in a blender using fruit, ice, and low-fat yogurt.)

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