Hydrate the Healthy Way

Your body is comprised of roughly 60 percent water, which has many essential tasks, including cushioning your joints and organs, transporting essential nutrients, maintaining internal temperature and electrolyte balance, and eliminating waste.

During hot days, water is even more important. Your body can withstand intense heat conditions, as well as vigorous activity, because water can effectively cool down your system through sweating. Given such an essential role, your daily beverage choices have a major impact on health.

Healthy beverage choices

Supermarket shelves are filled with dozens of beverage choices, from vitamin waters and sports drinks to juices, teas, wine and soda.

Here's our best advice on which beverages best quench your body's thirst:

1. Water. Turn to this inexpensive, calorie-free drink most of the time. Skip water bottles, however, which contribute to both greenhouse gas emissions and bulging landfills. Instead, rely on a home water infiltration system to create the best water straight from your tap.

2. Sports drinks. Rather than reaching for a post workout sports drink enhanced with electrolytes and sugar, you're probably best off with plain water. "For most people who exercise casually and have a good diet, this type of fluid replacement is not needed, as all electrolytes will be replaced via meals," says hydration expert, Robert W. Kenefick, Ph.D., Research Physiologist with the Thermal and Mountain Medicine Division for the U.S. Army Research Institute of Environmental Medicine. However, for those working daily in heat or engaging in intense aerobic activity for long durations, electrolyte-enhanced beverages may be helpful for hydration.

3. Coffee and tea. Both non-caffeinated and caffeinated coffee and tea beverages can contribute to hydration, without a diuretic effect, says Kenefick. Moderate intakes of coffee or tea have been linked with a variety of health benefits, from cancer protection to enhanced mental performance. Additionally, tea has been linked to heart health, weight loss and even bone protection. Keep in mind that high intakes of caffeine can lead to side effects in some people, such as anxiety, irritability, insomnia, uneven or rapid heart rate and stomach upset.

4. Alcohol. Even alcohol contributes to your daily fluid needs. "But, there is a caveat," says Kenefick. "Concentrations of 12 to 14 percent alcohol, such as liquor and wine, do contribute to dehydration by increasing urine output. Fluids with lower alcohol concentrations, such as beer, tend to not have that effect." Moderation (up to one drink per day for women and two drinks for men) is the key to health when it comes to alcohol. One drink is considered 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard alcohol.

5. Sweetened beverages. Research indicates that sugar-sweetened beverages, including sodas and artificially flavored "fruit" drinks--rich in calories through readily absorbable sugars--may contribute to chronic diseases. While these beverages may help to meet your hydration needs, it's best to limit them.

6. Zero-calorie sodas. Artificially sweetened beverages are under scrutiny for their role in increasing the risk for obesity and other risk factors, such as stroke and heart attack. It's a good idea to limit this drink, which provides no nutritional benefits.

7. High fluid foods. Approximately 80 percent of total water comes from beverages and 20 percent comes from food, according to the Institute of Medicine. Some foods, such as fruits and vegetables, contain high amounts of water. Research from the University of Kentucky indicates that red tomatoes, radishes, strawberries, and cantaloupe, for example, consist of 94, 95, 92 and 90 percent water, respectively.

Fight dehydration.

If your fluid intake is inadequate and you develop dehydration, it can lead to cardiovascular strain, compromised physical and mental performance, and even heat stroke. "Studies consistently show that dehydration results in mood changes, including anger, confusion, fatigue and vigor," adds Kenefick.

Yet, dehydration is a common occurrence, even among healthy individuals. Older adults, particularly those over age 71, are at even higher risk for dehydration, according to data on fluid intake from the Third National Health and Nutrition Examination Survey. This could be due to multiple reasons, including changes in body water composition, alterations in thirst perception, impaired kidney function, and even reduced appetite and the subsequent reduced food intake.

It seems that the body's thirst mechanism is not the most reliable, especially during exercise. According to Kenefick, by the time the brain registers thirst during exercise, you may already be dehydrated. And as exercise continues, it can be difficult to achieve adequate rehydration.

This article was written by McKenzie for the August, 2014 issue of Environmental Nutrition.

Healthy Summertime Tips and a recipe for Creamy Spinach Dip

Last week I visited Tami and Dave – the dynamic duo of SCV Today to share some of favorite tips for how to healthfully fuel your body during summertime. As always, it was so fun to spend my morning with them. You can watch the full episode here.

As a disclaimer, I have to admit that I tend to get overly excited about summertime which is kind of funny considering that we hardly get much of a winter in Southern California. Regardless, I love any excuse to celebrate a season that embraces a carefree lifestyle, naps on hammocks, bright fingernail polish, spontaneous dips in the pool, outdoor dinners, and tiny umberellas in my beverage.

Another reason I love this sunny season? There’s no better time of the year to embrace outdoor activities, such as hiking, bike riding, playing tennis, swimming, going to the park, or even walking.  While it may be the weather that keeps us moving and motivated in the summer, food should be able to keep us fueled, energized, and feeling good the whole season through. But, like any time of year, there are still ways to give into not-so-healthy habits.

Here are the six summertime tips I shared on SCV Today that will keep your body running like a smooth operating machine, even during the hottest days this summer.

1.      Dip it Real Good. Summertime and dips seem to go together like summertime and popsicles. Whether its guacamole, salsa, or fruit dip, dips are the perfect poolside snack and barbeque side dish. When it comes to choosing your dips, choose dips that pump up your nutrient intake for the day rather than choosing those that leave you feeling sluggish and stuffed. Both these recipes for this Tomato, Bean and Avocado Salsa and  Pomegranate, Avocado and Orange Salsa are packed with a serious amounts of fiber and antioxidants. Our simple recipe for Avocado Yogurt Dip is packed with heart healthy fats. And our healthy spin for Spinach Dip (below) is guaranteed to leave you feeling healthy, happy and nourished.

2.      Choose Dip’s Perfect Companion. What's a dip without a chip? When it comes to selecting products in the market to accompany your main dishes or side dishes, there are some that offer more nutritional benefits that may meet the eye. Way Better Snacks are my chip of choice for the quality of their ingredients – which are sprouted. Sprouted seeds, beans and grains are certainly growing in popularity, and you can now find a variety of sprouted items in your local market. When a grain or seed sprouts, or is germinated, the nutrition properties become more available to the body, and also pushes up certain nutrients like vitamins B, C, and E.

3.      Create a healthy Salad. If there’s one time of year when people actually start to crave fruits and veggies, its summer. It could be the onslaught of farmers markets now in full swing, the delicious in-season produce available, or the fact that refreshing fruits and vegetables simply sound good this time of year. So if you’re craving a full-meal salad for lunch or dinner throughout the summer months, skip the bottled, creamy dressings, cut back on the cheese and bacon, and embrace all the gorgeous seasonal plant foods available. This recipe for Quinoa, Grape, Walnut and Arugula Salad is one of my all-time favorites. When I’m on the go, I simply layer the individual ingredients in a mason jar (with the dressing on the bottom so the salad doesn’t get soggy), and give it a shake to mix it up right before meal time.

4.      Set Yourself Up for Fruit Success. As soon as you get home from the farmers market or supermarket, slice and dice your produce picks and store them in individual containers. If it’s cut and ready-to-go, you’re way more likely to eat it. How many times have you bought a cantaloupe or pineapple with the very best intentions only to see it go to waste? If you know yourself well enough to know that you likely won’t cut up a melon or pineapple, spring for the extra dollar or two and buy the pre-cut varieties. It will be well worth your dollar (and waistline) in the long run. You can also opt for frozen fruits, such as pitted cherries or mango to give you some extra time before it spoils. I love creating fruit and yogurt parfaits made with non-fat plain Greek yogurt for an on-the-go light lunch.

5.      Be a little Nutty. Trail mix is such a great snack to keep with you throughout the day. I usually carry a small container of homemade trail mix in my purse so I have something on hand to prevent myself from getting overly hungry (and subsequently not very fun to be around). The fiber, protein, and flavor of dried fruit, nuts, seeds, and even a little dark chocolate helps to curve my cravings in-between meals. Here’s my basic trail mix formula:

6.      Hydrate Healthfully. During the hot days of summer, staying adequately hydrated is so important for your body to maintain certain internal functions, such electrolyte balance and a healthy internal temperature. Rather than opting for high-calorie sweetened beverages or zero-calorie, artificially sweetened beverages, turn to water most often. To add a little flare to your plain glass of H20, freeze fruit, herbs, or even lemon juice in your ice cubes. As they melt, they’ll add a hint of flavor. Another fancy spin on water? Combine sparkling water with a splash of 100% fruit juice.

Check out our recipe for Creamy Spinach Dip, paired with Way Better Snacks as an excellent nutrient-packed summertime snack.

Creamy Spinach Dip

This recipe is a littler spin on the classically high-calorie spinach dips we see in the stores. It’s packed with both calcium and iron – two key nutrients that merit special consideration for women. Enjoy it as an appetizer before dinner or as a light, satisfying mid-day snack.

Ingredients:

2 cups frozen spinach, thawed

1 cup Greek yogurt

3 garlic cloves, minced

2 tablespoon dill, chopped

1 tablespoon olive oil

1 bag Way Better Snacks (Black Bean) tortilla chips

Directions:

1. Thaw spinach and squeeze out extra water.

2. In a bowl, combine all ingredients. Mix well.

3. Serve with Way Better Snacks!

Disclosure: As a Nutrition Ambassador of Way Better Snacks, I was compensated for my time for this post. My thoughts and opinions are my own – and I truly love Way Better Snacks for their quality of ingredients and nutritional profile. I recommend them to my friends, family members, and clients often. 

Raspberry Lemon Iced Tea

As an intern for NourishRDs, I spend many work days with McKenzie at her apartment, the library, and local cafes. These days are creative, fun, and productive… until 4 o’clock rolls around. This isn’t a good time for us – we get hungry, thirsty, and a little cranky. So, as we simultaneously give each other a smile, we both know its tea time! An iced tea break gives us just what we need to get out of the 4 o’clock slump.

Iced tea has been our hero, picking us up in times of struggle and desperation. Since June is National Iced Tea Month, there’s a lot to celebrate. And so, we encourage you to take a break and unwind with this recipe for Raspberry Lemon Iced Tea.

Ingredients:

1 cup water

1 tea bag (green or black)

¼ cup frozen raspberries

½ lemon, juiced

Ice

Directions:

1. Bring a cup of water to a boil. Let the tea steep for 5 minutes and place in the refrigerator to cool.
2. Meanwhile, blend the frozen raspberries until liquefied.
3. Combine the raspberries and tea. Stir in the lemon juice and add ice.
4. Serve cold.  

  

Recipe and photo by our wonderful contributing blogger, Jaime Ruisi.

One Mixed Berry Smoothie - Two Ways & a Hint Water Giveaway

We're kicking off the unofficial start to summer with this deliciously refreshing recipe! We’re hoping it will inspire you to stay hydrated all summer long. That's because staying properly hydrated ensures your body runs like a smooth operating machine even when temperatures peak. You can check out our blog, featured by the National Processed Raspberry Council for more hydration tips here (disclaimer: we consult for the National Processed Raspberry Council and happily share our love of red raspberries).

One Mixed Berry Smoothie Recipe - Two Ways

Aside from the beverages you drink, foods you eat contribute to your total water consumption too. Some foods, however – such as fruits, veggies, and yogurt – have a higher water content than most foods. That's where this recipe comes in. It's a really delicious and healthy way to help you meet your hydration needs. 

The Recipe:

Ingredients

¾ cup frozen mixed berries

6 ounces Greek yogurt

½ cup milk or milk alternative

Directions

Pour all ingredients into a blender. Blend until smooth. Add ice if desired.

#1 - The Good Ole’ Mixed Berry Smoothie

Once blended, simply pour the frozen beverage into a glass!

#2 - Mixed Berry Smoothie Popsicles

Once blended, pour into Popsicle stands. Place in the freezer overnight.

Speaking of hydration, we drink water – a lot – so sometimes it’s just so nice to change it up with something special like Hint Water. Hint Water is such a fun and delicious spin on plain ol’ H20. 

THE GIVEAWAY: Hint Water is generously giving away a variety pack of their best-selling flavors, Blackberry and Watermelon, as well as their new flavors Crisp Apple and Blood Orange to one reader. The idea behind Hint is simple: purified water + a splash of natural flavor. No sugar, no diet sweeteners, and no preservatives or additives. Its water made tasty. You can get Hint Water still or fizzy!  You can now buy direct from Hint (click here).

[Disclosure: Hint sent me their new flavors and Hint Fizz to review for this post.  I was not paid for this post. All opinions are my own, included this one: I love hint, and the Watermelon flavor and Crisp Apple is just.so.good]

a Rafflecopter giveaway

{Recipe Redux} Spa Water

The title of this month’s Recipe Redux challenge is: Beverages are hot!  We agree.  Mixologists have risen to the status of celebrity chefs, and the best restaurant drink menus include cocktails made with real, fresh ingredients (no fluorescent mixers!) and feature delicious, creative non-alcoholic cocktails for the patrons who don’t wish to imbibe.

When we host dinner parties, we always try to have a creative non-alcoholic option for guests—sometimes a fruit-infused herbal tea, an herb-scented sparkler or a riff on old-fashioned lemonade.  They are great for kids and adults alike.  There are lots of interesting recipes for both full-on cocktails and virgin versions on some of our favorite sites, including this one and this one.

But, when I started thinking about beverages, my mind kept getting stuck on something more simple:  water.  We’ve talked before about the importance of drinking water throughout the day here. 

But, sometimes plain water is sooooo booooorrrringggg.  And we don’t always have time to whip up a delicious concoction. 

The answer?  Spa water.

In my refrigerator, you’ll always find a picture of filtered water, spiked with the flavor of the week.  Sometimes it’s thinly sliced mandarin oranges, sometimes apples slices with a sprig of thyme.  In the summer, it might be cucumber and mint, or raspberries and basil.  Of course, lemon and lime often make an appearance, as an old standby.  You’re only limited by your imagination and the contents of your fruit and vegetables drawers.

Just fill your favorite pitcher with water and add whatever fruits, vegetables or herbs you think would taste good.  Leave the water to marinate for a few hours, and presto! Flavored water.    

Cheers!        

An InLinkz Link-up

The Dietitian Is In: Enhanced Waters

When we meet someone for the first time and share what we do, it often seems to open the gateway to a game of 20 questions. “What do you think about the Paleo diet?” “It’s a good thing to give up gluten, right?” “Is a banana bad for me?” “So, do you always eat healthy?” When we’re asked these kinds of questions, we’re happy to answer them. We feel grateful that people feel comfortable enough to ask. Here's a recent question we were asked...and here's the answer!

Question: Are enhanced waters worth the price?

Answer: With slick claims that enhanced waters improve focus, increase energy, help you “revive” or make you “glow,” it’s understandable why many of us toss water aside in place of these brilliantly marketed beverages. But, generally that’s all these enhanced water bottles are— well-marketed hype—despite some added nutrients, such as electrolytes, antioxidants, and water-soluble vitamins like vitamin C and the B vitamins. A few diluted vitamins and minerals do not necessarily make these beverages worth the extra dollar or two compared to plain bottled water. Most health experts agree that, while high performance athletes may benefit from a sports beverage containing carbohydrates and electrolytes to enhance athletic endurance and optimize fluid retention, most ordinary people get enough electrolytes and vitamins in their diet, and thus can stick with plain old water. And since your body doesn’t store excess amounts of water-soluble vitamins, you simply excrete what is not used. Indeed, you gain more benefits from eating nutrients in whole foods than you do in their isolated forms. In the end, you’re basically paying for flavored, sometimes sweetened water. Some enhanced waters provide up to 120 calories and 33 grams of sugar per 20-ounce serving—just shy of the 140 calories and 39 grams of sugar in a can of regular cola.

  

Photo courtesy of W.J. Pilsak

This Q&A was written by McKenzie for the "Ask the Expert" section in the August 2013 issue of Environmental Nutrition.

So, when it comes to meeting your hydration needs, try our five thirst quenching strategies below:

#1. Invest in a water bottle you really like – it will be worth it, we promise. Carry it around with you throughout the day so it’s easy and convenient to take small sips. No need to guzzle an entire bottle at one time!

                                                                              

#2. For something different—and fancy! Pour a glass of sparkling water and combine it with a splash of real fruit juice (orange, cranberry and pomegranate are our favorites). You can also try hint water -- a product we love for it's essence of flavor without the added sugar or artificial ingredients -- when you’re on the go!

#3. If you need a water break (pun intended!), try brewing your own iced tea. If you really want to be impressive, freeze lemonade in your ice-cube trays and add a few cubes to your glass. When they melt, rather than diluting the tea, they’ll enhance the flavor and provide a touch of satisfying sweetness.

 #4. Try adding fresh slices of oranges, lemons, limes or cucumbers to your water. Not only does it look pretty, having that additional flavor makes drinking your water way more fun.

#5. Eat your fruits & veggies. You don’t necessarily have to drink all of your fluid needs. Foods you eat contribute to total water consumption too. Some foods, however – such as fruits and veggies – have a higher water content than most foods so it’s a good idea to listen to your doctor and mom, and eat them - as if you need another excuse.