Back to Basics: Hydrating for Health

Water is a life-sustaining, life-giving, vital and beautiful part of life- and it is everywhere. Maybe it is the fact that it is so ubiquitous in nature and presumed to be so plentiful that contributes to people's prerogative to take it for granted. If we are going to talk about all things health and working out and eating well, then it would an injustice to not address the endless health benefits of getting hydrated and staying hydrated throughout the day. Even given the fact that most people know how crucial water is for a healthy lifestyle and for living in general, most people do not consume enough water. This is actively skipping a huge stepping stone towards improving your overall wellness, and it's such a simple feat that is sometimes overlooked when people are attempting to live healthier.

 

People far to often try to put a set quantity on things when it comes to health such as the number of hours of exercise someone needs, how many calories a person should take in, how much sleep is necessary, and other factors. However, much like those factors, water is another element of health that does not have a universally magic number marked as the pinnacle of hydration. Health is personal, and the recommend water intake varies from person to person depending on size, how much they sweat, and how much exercise they get. Despite there not being a magic number, the Institute of Medicine (IOM), an adequate intake for men is approximately 13 cups (3 liters) a day. For women, an adequate intake is around 9 cups (2.2 liters). If you need some type of permitters before you start forcefully hydrating in the name of health..the common phrase"drink eight 8-ounce glasses of water a day" is a starting place. It works out to be around 1.9 liters, and that is relatively close to the IOM's recommendation for women. Drinking "8 by 8" is an easy-to-remember trick that can help put people on the right track to consuming more water. Sometimes, even tracking how much you already drink and taking a lot at that on paper can help bring you to some realizations about where you fall.

So, why is drinking so much water important? According to Medical News Today, water is fundamental to the smooth functioning of all the cells and organs in your body. And well, the functioning of your cells and organs is what you count on to keep you living long enough to reap the other plentiful benefits of water. It is also used to lubricate the joints, protect the spinal cord and other sensitive tissues, regulate body temperature, and assist the passage of food through the intestines. You lose so much water throughout the day that you are doing yourself a disservice by not replenishing it. It is also vital to the function of kidneys, and you can suffer a plethora of health problems when your kidneys are not functioning properly such as kidney stones and infections throughout the body.

Theres also more surface level benefits but these are the ones that really make water drinking enticing such as clearer skin, more energy, decreases fatigue, boosts immune system, flushes out toxins, is a natural headache remedy, and the list goes on and on. I hope I have convinced you to maybe drink another cup of the magical goodness of water today and everyday and see the benefits first hand!

Reaching New Peaks

We are collectively getting to that time of year where everyone is itching and yearning for consistent warm weather. Consistently not waking up to darkness and ripping wind and bitter cold. Consistently not having to double up on socks, thick marshmellowy coats, and hats everyday just to survive the walk from your room to your classes. (I stress the word consistently because let's not forget about the few glorious days of summer we had in the dead of a Penn State winter). If your one of those people that loves the cold and is not experiencing unruly spring fever, let me just say I respect you but do not understand you. With the onset of spring and warmer weather in the hopefully very near distance, so many possibilities are going to bloom for outdoor adventure and exercise, which will be a nice change up from crowded gyms and mustering the will power to walk to said gym when the temperature is in the low teens. Thankfully we are in a location with an abundance of well-known and not-so-well-known amazing hikes and dams and outdoor adventure spots that will be a nice change of scenery and a little bit of a challenge for all different kinds of people.

People generally have this notion that there is Penn State campus and not too much else around it. While that may be true in some ways...there are certainly plenty of opportunities to get out in nature, break a little sweat, and spend a day laughing with friends. The most notable place to start if you're looking for a little low-difficulty, short yet beautiful hike with friends would be Mount Nittany. Just a short drive out of State College and you can take the low intensity hike to the best view of Happy Valley. According to Bill's Hikes, a site dedicated to hiking in Centre County and the surrounding areas, its about 600 feet vertically and can be anywhere from 2-8 miles, depending on path. They say it will be no more than 4-5 hours to see the whole mountain, or under 2 hours to circle the top. An important thing to note is the popularity, as they say "you'll never hike this alone!". If you're looking for something quiet, maybe this one isn't for you. By clicking on THIS link, you can take a virtual hike of the mountain and see what you're in for on the next nice day!

Mount Nittany

Another hiking option (it was hard to pick a second because there was so many), is the James "Jimmy" Cleveland Trail. Sometimes referred to as the "other" Mount Nittany, the trail is a tad more difficult and a little more rocky so sturdy shoes are essential. The trails are named after James Cleveland who passed away in May of 1931 in a plane crash: "On May 24th, 1931, James (Jimmy on the memorial obelisk) Cleveland died in a plane crash. he was an early air mail pilot. In addition to an inscribed obelisk, there is a stone tower upon which rest some of the wrecked parts of his plane--an aging memorial in aluminum and steel.  There is a generally solemn feeling here, and you can't help but feel something of what the first rescuers must have felt, having climbed the same hill to this lonely spot. Take a few moments on one of the benches" (Bill's Hikes). It is said to offer a magnificent view of the sunset and of Happy Valley from a different angle. After off-roading on various gravel roads, you are rewarded with a peaceful and quiet hike like no other right outside of your town. A virtual tour can be taken HERE!

James Cleveland Trail

Bananas About Breakfast

You've probably heard it a million times all your life. From everyone. Maybe you believe it and maybe you don't, but there is a lot of truth behind it whether you'd like to admit it or not. Breakfast is the most important meal of the day.

If your mouth waters and your eyes widen at the thought of a bottomless abundance of pancakes, omelets, french toast, bowls of fruit, cereals, and steamy coffee in cups the size of your head, then you might not protest the statement. But if you're more of a "rush out of bed, barely put your shoes on the right feet, chug a coffee on the go" kind of person then you might not take this warrant to heart.

However you personally feel, there is a lot of research that eating a good, wholesome breakfast is an important practice to talk yourself into doing consistently, even if it takes a little convincing and a few lost minutes of sleep in the morning. However, you won't even be missing or feeling the lost minutes of precious rest when you realize that you have more energy and are satisfied longer because of the new introduction of balanced breakfasts into your routine. According to an article for WebMd, studies link eating breakfast to good health, better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. Breakfeast gives your metabolism a welcomed boost and keeps you burning calories throughout the entire day while still giving you the energy to stay focused on school work. The science behind it is pretty reasonable, skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up in the morning, the blood sugar vital to your body to make your muscles and brain work their best is usually low. Breakfast helps refuel and replenish, and this keeps you from getting hungry and snacking on high sugar and high fat foots later in the day. So, while eating breakfast won't necessarily make you lose weight, it will certainly help lose or maintain a healthy weight and give you an abundance of overall health benefits perfect for a busy college student.

Even if this is all sounds good and semi-convincing, the problem usually arises when you think about giving up sleep or putting forth the effort to get some morning fuel. I'd like to throw out a delicious life hack (dorm friendly) to make your morning run smoother. The magic of overnight oats. 

If you've never heard of overnight oats, let me take this opportunity to open your eyes to the glorious and versatile no-cook oatmeal/creamy/pudding goodness. It's simple and can be dressed up and livened with anything you like- berries, banana, peanut butter, dark chocolate bits, honey, cinnamon, sugar, and the list goes on and on as far as your imagine and cravings can take it. The best part? You throw it together in a jar or bowl the night before, leave it in the fridge all night, and grab it on the go in the morning. No prep in the morning and no need to wake up any earlier than you need to for that 8am!

source 

Peanut Butter Banana Overnight Oats

Ingredients:

1/2 cup uncooked oats
1/2 cup unsweetened vanilla almond milk
2 Tablespoons peanutbutter
1/2 of a small banana
1/4 cup plain greek yogurt

1 teaspoon of vanilla 

Directions:
1. The night before you want to eat the oats, combine all of the ingredients in a container (with lid or or cover). Stir well!
2. Cover and store in the fridge overnight.
3. Wake up and enjoy!!

Cafe Verve

While most of us are living within the confines of a meal plan and getting most of our meals from the commons, sometimes it's important to treat yourself and throw some variety into your diet from some of the many mouth-watering restaurants in State College. Don't get me wrong, my previous blog post dedicated to healthy eating and creativity in the commons still reflects my conviction that it is possible to eat a delicious and nutrient filled diet daily, but I wanted to branch out a little and try some of the healthy spots of State College. With a little searching and the help of an Onward State article I came across by chance, I found my newest obsession. Cafe Verve.

It's admittedly become a little dangerous for my bank account because I am truly obsessed with this new little healthy eats wonder just a short white loop ride from my dorm. Cafe Verve is a new vegan addition to the diverse and delicious list of food stops in Penn State. Tucked right on Beaver Ave is the little green cafe with a modern earthy ambiance and a wooden bar-styled sitting area in the window that has become my new favorite study spot. The relaxing vibe of the Cafe and the friendly staff are amazing, but its the delicious and freshly made vegan food that makes this place truly special. The menu is overwhelming enticing with the endless lists of specialty coffees, smoothies, smoothie bowls, and unique breakfast and lunch items that are both sold all day (breakfast all day should be a normal thing everywhere honestly). I honestly just recommend taking a second to look through the menu yourself so you can really see where I am coming from here. Although it is a vegan restaurant, and that may make a lot of people turn the other direction, I think Cafe Verve defies the typical stereotype that vegan food is tasteless and lacks the good qualities of other foods.

While every time I go in I tell myself to branch out and try something new, I graze the menu as merely a formality because I know I'm going to end up with a smoothie bowl every time. If you have never tried a smoothie bowl, your first experience should most definitely be Cafe Verve because they are to die for. I even tell myself I will try a different variation of the smoothie bowl each time, but each time I end up sitting down with a large coffee and a "ravishing reds" bowl. It has a base of smooth and dreamy blended acai powder, frozen bananas, soy milk and agave topped with fresh strawberries, raspberries, goji berries, cashew butter, sunflower seeds, and chia seeds.

If you're looking to try something new here in State College or that menu makes you crave the yummy and nourishing creations of Cafe Verve I recommend trying it out! If you know of any other healthy food gems around State College I would love to hear about them!