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Greetings!
Baby, it's hot outside! I live in NYC where this week, temperatures are climbing to near 100 degrees F. When it's this hot, it's important for everyone to stay cool--especially infants and children, pregnant women, and older people. Not staying adequately hydrated and getting overheated can cause our mouths to feel dry, or contribute to water retention, headaches or feelings of weakness. In severe cases, dehydration can quicken the heart rate, lower blood pressure, and lead to mental changes such as delirium. In this newsletter, you'll find out my top tips to beat the heat. I'll give you some ideas for a safe and diet-friendly picnic lunch for your next weekend adventure. I'll also answer a mom's question about salt and her child's diet. Stay cool and as always, send me your questions or suggestions for a future Q and A or ZIED GUIDE™ blog post via email, Twitter, or on Facebook. -Elisa |
3 Tips to Help You Beat the Heat
1) Drink up! Staying adequately hydrated is the best first defense against the ill effects of dehydration. Have a drink with each meal or snack, preferably something nutrient rich like skim or 1% milk or 100% fruit juice; water, seltzer, or club soda with a splash or two of 100% fruit juice are also healthful choices. One drink = 8 ounces, or one cup's worth. All fluids (with the exception of alcoholic beverages OR too many caffeinated ones) will help you stay hydrated, but the options mentioned will do so while providing nutrients, relatively few calories and no added sugar. For more great info about staying hydrated, check out my YouTube videos.
2) Load up on fresh fruits and veggies. Many fruits and veggies have a high water content to keep your body hydrated; aim for about 4.5 cups in total each day. Have about 1 cup with each meal/snack--if you eat five times a day, you'll more than meet your daily fruit and veggie quota. Berries, melons, citrus fruits, leafy greens, peppers, onions and tomatoes are some examples that are relatively low in calories and high in nutrients, so throw them in (where appropriate) when you make smoothies, salads, cold soups, cold/warm pasta dishes, or of course you can add fresh fruit atop low-fat yogurt or cold whole grain cereal.
3) Monitor yourself. You'll know you're hydrated if your urine is pale in color. Sometimes if you take certain vitamin or mineral supplements or medications, you're urine changes color. In that case, you'll know you're hydrated if you find yourself going to the bathroom at least ever 2 or 3 hours, and if your skin is moist, not dry or cracked.
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Elisa in Print
5 Healthy Snacks that Can Take the Heat
Sun Sentinel
"The beach is the perfect home for sandcastles, water fun and E.Coli. As sunbathers do what they do best, bacteria does the same. However, beachgoers can easily avoid snacks that tempt spoilage."
Find out five portable, sun-proof, diet-friendly foods for your beach bag
What Can I Do to Boost My Metabolism?
Galtime.com
"Your body is like an engine and needs constant sources (but not excessive amounts) of fuel. The very best way to boost your metabolism so that your body can perform optimally both physically and mentally is to consume some foods and beverages every few hours."
Find out what else you can do to boost your metabolism
7 Habits that Can Kill Your Sex Drive
Cosmopolitan
"What and how much you consume also affects your libido. Dinner typically includes high-fat, carb-heavy fare that bloats you and sends you into a food coma-not into the bedroom in a frisky mood, says Elisa Zied, R.D., a nutritionist in New York City"
Find out what else you can do to
bring the sizzle back to your sack |
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Your Question Answered
Dear Elisa,
I have started to worry that my 9 yr old son eats too much salt because he loves to have popcorn every day. I considered seasoning it with Parmesan Cheese instead (but that has salt) or seeing if he likes it with cinnamon sugar instead. I also tried a salt substitute, but it tasted kind of weird. My husband doesn't think too much salt is that bad for kids. Of course, I think it's good to get them into good habits anyway. What should I do?
~ Lisa Satin, Lexington, KY
Dear Lisa,
Salt is definitely something that falls under the radar, especially when it comes to kids--many parents are so concerned about calories and fat and pay little attention to salt which is something many children consume in excess of their needs. Over time, too much salt can contribute to the development of high blood pressure and heart disease. Also, lots of high salt foods tend to me nutrient-poor, and may pack in a lot of calories, fat, sugar, and other things we try to limit in our diets. Salt, listed as sodium on Nutrition Facts Panels on food packages, is something we should all be aware of, especially when we choose snack type foods like popcorn, chips, and baked goods as well as condiments and other packaged, highly processed foods.
If your son generally consumes a healthful diet rich in foods from all the basic food groups--fruits, veggies, whole grains, low fat dairy foods, and lean meats/beans-a salty snack here or there will likely not be a problem. But popcorn can be a great, healthy, and tasteful option and terrific low sodium, nutritious alternative to chips, pretzels, and other salty snacks as well as baked crackers and other snacks especially if you pop it yourself. Popcorn is considered a whole grain food (3 cups of popped popcorn count as one serving of whole grains). Although there are some lower sodium microwave popcorn options, I recommend making popcorn the old fashioned way-but popping it yourself! If you air-pop it (or pop it in 1 teaspoon of olive or canola oil), adding one tablespoon of grated parmesan cheese will only add 75 milligrams of sodium; in contrast, a mere 1/8 of a teaspoon of table salt adds 4 times that amount-- 300 milligrams! A sprinkle of cinnamon sugar-another option you mentioned--will add some sweetness (16 calories worth) and no sodium. You can also add flavor without sodium by choosing seasoning blends with names like "fiesta lime" and "Caribbean citrus" by Mrs. Dash (FYI, I'm NOT a paid spokesperson for Mrs. Dash, but I like the fact that these tasty toppers exist whether for popcorn or any other foods).
Eating more whole foods and choosing snacks from the basic food groups that you can easily identify (eg we know where an apple fits, but where exactly do cheese curls or doughnuts fit?) AND looking for lower sodium options among snack and condiment and other packaged food picks will help your child--and your family as a whole--reduce your overall sodium intake and consume a diet more in line with the Dietary Guidelines for Americans.
Have a question you'd like to see here? Let me know at elisa@elisazied.com and you may see it in an upcoming newsletter!
  
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Check out my recent videos on Galtime.com and YouTube.com.
And check out my column on MSNBC.com, Chew on This, and CalorieCount.com for more great nutrition tips and tricks!
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As always, be sure to check out elisazied.com for more great nutrition info!
And feel free to reach out to me with your burning nutrition questions: elisa@elisazied.com
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