Remember you are half water. If you can't go through an obstacle, go around it. Water does.
- Margaret Atwood, The Penelopiad
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Hydrate to Feel Great 
Although most of us are aware of the importance of drinking enough water in the summer, we tend to think less about staying hydrated in the winter. Fluid loss occurs continuously from skin evaporation, breathing, urine and stool, and these losses must be replaced daily to maintain good health. A dehydrated body may be more susceptible to fatigue, colds, and flu. Some of the many benefits of staying hydrated include:
Removal of toxins. Adequate water intake facilitates the elimination of waste through sweat and urination, and reduces the risk of kidney stones and urinary tract infections.
Calorie control. Numerous studies have found a connection between water consumption and losing a few pounds. Drinking a glass of water half an hour before meals helps you feel full and reduces hunger.
Clearer skin. Certain toxins in the body can result in clogged pores and acne. Water helps flush them out of the body.
Prevention of muscle fatigue. Exercise requires a balance of fluids and electrolytes. Proper hydration helps keep joints lubricated and muscles more elastic, reducing the likelihood of joint pain.
Regularity. Without enough fluid intake, the colon pulls water from the stools to maintain hydration. Sufficient water consumption keeps the gastrointestinal tract flowing and prevents constipation.
More energy. Drinking water sharpens focus, helps with concentration, and can provide relief for tired eyes.
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Place a large glass of water by your bed each night and drink it when you wake in the morning to freshen your system for the day ahead. Keep a bottle of water accessible all day as a reminder to stay hydrated. As for quantity, the Institute of Medicine recommends roughly 13 cups of total beverages for men per day, 9 cups for women; this varies depending on age, activity, and climate. The standard advice to drink eight 8-ounce glasses a day is easy to remember. Eat more fruits and vegetables - their high water content will add to your hydration.
If you find plain water unappealing, try adding a wedge of lemon or lime, mint leaves, or slices of cucumber. The key is to like the taste of the water you're drinking. Herbal teas are also a good option. Try to consume most of your daily intake by early evening to avoid disrupting your sleep with trips to the bathroom.
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Food Focus: Parsnips
Parsnips, or pastinaca sativa, are succulent underground taproots in the same family as carrots, parsley, celery, cumin, and dill. The fleshy stout roots are similar in appearance to carrots, but white or cream in color and sweeter in flavor. Native to the Mediterranean region, they are a cool season crop, generally available between November and April. Parsnips are found as a main vegetable dish in parts of Europe, particularly in the U.K., where "neeps and tatties" (parsnips and potatoes) is one of the most famous dishes in Scotland.
Parsnips are full of soluble dietary fiber, linked to lower cholesterol and decreased risk of of diabetes, heart disease, cancer, constipation, obesity, stroke, and diverticulitis. High levels of soluble fiber can also help with weight loss, filling you up and preventing the release of ghrelin, a hunger hormone, which reduces the likelihood of snacking between meals.
The root is rich in the B-complex group of vitamins. Folic acid aids in energy metabolism, nervous system health and function, and in the synthesis of DNA, RNA, and red blood cells. Sufficient folate intake lowers blood levels of homocysteine, an amino acid associated with risk of heart disease, and lessens the risk of depression, cancer, and age-related vision and hearing loss. It is especially important during pregnancy to reduce the chance of birth defects.
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High levels of antioxidant vitamins C and E in parsnips eliminate or neutralize free radicals that can cause chronic diseases, including cancer. Vitamin E aids in production of red blood cells for proper oxygen transport; Vitamin C stimulates the production of white blood cells, strengthening the immune system. It is also a key element in the production of collagen, needed for healthy connective tissue.
And parsnips are packed with potassium, a mineral and electrolyte which acts as a vasodilator. It counters the effects of sodium and is essential for skeletal, cardiac, nerve, and smooth muscle function and for the production and maintenance of bones. In addition, parsnips have healthy levels of iron, calcium, copper, manganese, and phosphorous.
In the markets, select medium-sized, even-surfaced, firm fleshy parsnips. Store in a plastic bag in the refrigerator; do not freeze. For maximum vitamin C concentration, use within three to four days of purchase. Wash in cold water, scrub or gently peel the skin and cut just before cooking or eating.
Try roasting parsnips with other root vegetables, such as carrots, beets, and sweet potatoes, and season with fresh herbs. Cook until just tender. They can also be mashed along with potatoes, leeks, cauliflower, etc. or used in hearty salads with grains suitable for cooler weather. And raw parsnips add a unique sweet taste to coleslaw.
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Recipe of the Month: Dig Your Veggies Stew
 Prep time: 20 minutes Cooking time: 35-40 minutes Serves 4-6
2 medium parsnips
2 small golden or red beets
2 medium turnips
2 medium carrots
1 sweet potato
1 medium fennel bulb
1 red onion
1/4 cup extra-virgin olive oil
2 tablespoons tamari soy sauce
zest of 1 orange
1 tablespoon chopped fresh rosemary or thyme
1/4 teaspoon freshly ground pepper
sea salt to taste
toasted pumpkin seeds (optional)
1. Preheat oven to 375 degrees F.
2. Wash and peel all the vegetables. Cut parsnips, beets, turnips, carrots, and sweet potato into large bite-sized pieces. Coarsely chop fennel and cut onion into 8 wedges.
3. Place all in a large baking dish with sides.
4. In a small bowl, whisk together olive oil, soy sauce, orange zest, herbs, and pepper.
5. Pour dressing over vegetables and mix well to coat. Use additional olive oil if necessary.
6. Bake uncovered for 35-40 minutes, stirring every 10 minutes so that vegetables do not stick.
7. When vegetables are tender and golden brown, check seasoning; add sea salt to taste.
8. Serve topped with pumpkin seeds if desired.
Note: Any combination of root vegetables works. This makes a great one-dish meal when served over a whole grain such as quinoa. Garnish with crumbled goat cheese.
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Happiness and healthy living are contagious! Please forward this newsletter to family members, friends, or colleagues who may be inspired by it.
Hoping that 2015 is off to a great start for all of you,
Sue
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