Healthy Living: Eat more, drink more, weigh less

It’s time we take a positive attitude toward eating: Think in terms of more rather than less.
Food packaging and media tend to bombard us with messages of less: reduced calories, low sugar and fat-free. This puts us in the mindset of deprivation, focusing on (and often obsessing over) all the things we “can’t” have.
Alternatively, thinking in terms of more — specifically more water and more fresh vegetables — is a far more effective way to improve health and support weight loss.
Drink more water
I recommend drinking 64 ounces of water every day. The easiest way I’ve found to do this is fill up a 32-ounce water bottle first thing in the morning and then fill it again after lunch.
Staying well hydrated throughout the day promotes weight loss by displacing calorie-dense beverages like juice, soda and other sugary drinks, which often spike blood sugar and provide little or no sense of satiety. Additionally, thirst can often be misplaced for hunger. Drink 8 ounces of water 10 to 20 minutes before meals to naturally curb the appetite.
According to Dr. F. Batmanghelidj (author of “Your Body’s Many Cries for Water”), keeping well hydrated also can improve ailments such as headaches, fatigue, back pain, heartburn, joint pain and even high blood pressure.
If you get bored with plain water, try adding a squeeze of fresh lemon, crushed mint, sliced cucumber or any combination of those three, or mix it up with an occasional glass of mineral water.
I stopped by Pure Valley Water, 245 Mount Hermon Road in Scotts Valley and to encourage water consumption, readers can take this column to them and receive 10 percent off any Nalgene or Klean Kanteen water bottle, as well as free refills for life.
Eat more vegetables
I advise eating at least three (or more!) servings of fresh vegetables every day. Vegetables are nutrient dense, low in calories, low in sugar, high in fiber and packed with antioxidants and phytonutrients (plant nutrients).
The high fiber content in vegetables fills you up and keeps you satisfied longer after meals, consequently displacing calorie-dense, nutrient-deficient foods. In other words, the more vegetables you eat, the less “other stuff” you’ll eat. Fiber is also well known for its cleansing and detoxification benefits.
Antioxidants and phytonutrients in vegetables keep the body healthy and prevent age-related degenerative disease.
There are many easy ways to cook vegetables, including sautéing, roasting, grilling and steaming. Raw, chopped veggies are a simple, satisfying on-the-go snack, as well.
My favorite place to pick up fresh seasonal vegetables is the farmers market. Visit www.santacruzfarmersmarket.org for details about Santa Cruz Community farmers market places, days and times.
Next time you are at your local farmers market or grocery store, go wild! Approach the arugula, bow to the broccoli, caress the carrots and sweet-talk the spinach. Let the mood take you and try a few new things. Just don’t forget to take your water bottle.
Julia Blanton is a nutrition, fitness and wellness coach. An avid runner, she works at Club One in Scotts Valley and keeps a health blog at www.juliablanton.com.