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Greetings!
Well the heat is on--we're in the middle of summer and it is so important to make sure you are staying adequately hydrated not just out in the heat. July is National Picnic Month and the Fourth of July is right around the corner. You'll be spending a lot of time outdoors and being active. As you enjoy all those summer activities, especially the water activities, one might forget to drink enough non-alcoholic beverages being surrounded by all that water. Recommended by the Institute of Health, men should drink about 3L a day and women should drink 2.2L a day. Avoid consuming drinks with a lot of caffeine and alcohol because it increases urine output causing dehydration. Optimal beverages to be consumed during the summer are water, real fruit juices, homemade lemonade, and homemade tea. Additional fluids may be required if you spend much time outside in hot weather, consume caffeine, alcohol or do any exercise.
My motto is "there's always room for ice cream and chocolate" because it is all about balance and moderation. With this in mind, why not combine the two in the form of one scoop of chocolate ice cream in honor of July's National Ice Cream Month. To learn more about how you can have your ice cream and chocolate, contact me to have a personal plan developed especially for your fitness and health needs.
Many people will be eating tons of fruits and vegetables this season. The Environmental Working Group has created an updated version of the "Dirty Dozen" and the "Clean Fifteen". (See articles below.)
Healthy Regards,
Kathryn Fink
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The Dirty Dozen
| | - apples
- Cherries
- Strawberries
- Peaches
- Spinach
- Nectarines
- Grapes
- Sweet Bell Peppers
- Potatoes
- Blueberries
- Lettuce
- Kale/collard greens
These foods contain the highest amounts of pesticides and need to be thoroughly washed before eaten and cooked. A good recommendation to wash fruits and vegetables is to mix white vinegar and water, half and half and put in a spray bottle. Wash your produce with it and rinse well with water.
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Clean Fifteen
| | - Onions
- Sweet corn
- Pineapples
- Avocado
- Asparagus
- Sweet peas
- Mangoes
- Eggplants
- Cantaloupe
- Kiwi
- Cabbage
- Watermelon
- Sweet potatoes
- Grapefruit
- Mushrooms
These foods contain the least amount of pesticides and can be safely eaten on a daily basis.
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Q & A
| | 1. I love ice cream so much, but it is fattening and I don't want to gain weight.
Response: Plain ice cream (vanilla) is not all that fattening. It's the additional things that are added to it and the amount you consume on a regular basis that can cause the additional weight gain. Maybe plain ice cream doesn't taste too appealing, well there are healthier options for flavor. The recommended serving for ice cream is one cup. One cup is two standard scoops. Meal plans can be customized to allow you to supply your body with nutrients and still eat the foods you love. Meetings with a dietitian can help you come up with a meal plan that allows you to indulge in the foods you enjoy while still maintaining your nutrition goals.
2. The heat is making me so exhausted. Which foods are good to give me energy in the summer heat?
Response: It might be the types of foods you're consuming. In order to determine the right types of food to maximize your energy, it would be good to schedule a consultation for a customized food plan. A rule of thumb to achieving energy from food is to watch the consumption of foods that spike the blood sugar and drop sharply after a few hours like sweets and highly processed foods. Great balanced foods to eat would be complex carbs (whole grains), foods rich in omega 3 fatty acids (nuts, fish, leafy vegetables), fiber rich foods (fruits, vegetables, whole grains), dark chocolate, and fresh fruits and vegetables.
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Berry Sorbet Recipe
| | Berry Sorbet
1/2 cup frozen mixed berries
1 cup ice
1/2 cup water
1 tsp. fruit sugar, or Stevia to taste
Process all the ingredients in a blender until the ice has turned to slush.
Recipe from HealthRecipes.com
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Random Fun Facts
| | 1. Apples are a better choice than caffeine in the morning to give you the energy and nutrients your body needs to fuel activities of daily living..
2. Refried Beans are only fried once.
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Kathryn Fink,
MS, RD, CSSD, LD
Nutrition & Fitness Consultant
I believe "There's always room for ice cream and chocolate!"
My practice can assist you in your journey to a healthy relationship with food and balance in your life. Phone: 214-850-9573 Email: contact@dietitionadvice.com Website: www.dietitianadvice.com 1110 Cottonwood Lane Suite L200 Irving, Texas 75038 |
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