Water, water everywhere..but how much should I drink?

The amount of water you need depends on several factors including your gender, age, and your activity level. The National Academy of Sciences Recommendations for total water for healthy individuals is: 8 cups for females ages 14-18, 11 cups for males ages 14-18, 9 cups for females ages 19 & up & 13 cups for males ages 19 & up. 

Athletes and active individuals need more fluid to offset that lost to sweat during exercise. Athlete sweat rates vary by individual, but average sweat rates are 24-32oz/hr during exercise. The Institute of Medicine's Food and Nutrition Board fluid recommendations for athletes are > 2.7 liters of fluid for female athletes & > 3.7 liters of fluid for male athletes per day. A simple way to tell if you are adequately replacing sweat losses is to check the color and quantity of your urine. Your urine should be clear, or a slightly yellow color; If it is dark or of low volume, you may not be getting enough fluid. A more accurate way to monitor sweat loss is to weigh yourself before and after you exercise. Every pound you lose represents 2 cups of fluid lost to sweat.

To ensure you meet you daily fluid needs, aim to drink 8-12oz of fluid with each meal or snack, at least 2 cups in the two hours preceding exercise and 2 cups per pound lost during exercise.

Let's Get Fruity!

The warm weather has finally arrived, and before you know it, summer will be here. Along with the change in temperature, our cravings tend to change leaving us to want more cold, crisp, and refreshing foods.  Fruit is a not only a tasty but a healthy way to satisfy these cravings! Along with a high water content, fruits are filled with essential vitamins, minerals, and filling fiber. They are very versatile in the diet and can be eaten in many forms and ways including fresh, canned, frozen, blended, cooked, or grilled.

·         Make a colorful fruit salad using 2-3 of your personal summer favorites (watermelon, berries, cantaloupe) and adding a squirt of lime juice, a sprinkling of sugar and few sprigs of fresh mint to spruce it up.  The more variety of color you use, the greater the variety of antioxidants, vitamins, and other pro-health compounds you'll be getting.

·         Try freezing small pieces of fruit, such as sliced peaches and grapes to enjoy as a refreshing snack. It is simple to do! Just place your sliced fruit into a snack size bag in the freezer at night and look forward to a treat the next day. They are great alone, as an on-the-go snack or on top of plain yogurt.

·         Assemble a delicious fruit kabob using pineapples, peaches, and bananas. Grill tomatoes, eggplant, and zucchini while you are at it and serve together or separately. If you don't have a BBQ or electric grill, use a regular grill pan on the stove. The idea of grilling your fruits may seem odd some people, however, the intense heat will add fantastic & complex flavor to these already sweet fruit and savory vegetable treats.

·         Create your own homemade fresh fruit and yogurt pops for an additional and tasty way to help keep you hydrated. It is fun and easy to make! Puree 1.5 cups of fruit in a blender, (bananas and strawberries for example). Next, add & blend in 1.5 cups of low fat vanilla yogurt. Fill small plastic cups 2/3 full with the fruit/yogurt mixture, cover with plastic wrap, stick a popsicle stick in the center, & freeze for at least 5 hours. Once frozen, remove the plastic wrap and peel off the cup for a delicious healthy treat! (Makes about 6 servings). 

Getting hungry? Make time to buy a few basic ingredients today, and discover new ways to enjoy old favorites in celebration of spring! Whether you choose frozen peaches or grilled zucchini, adding new preparations of fruits and veggies keeps them fun to eat, adds variety to your diet, and provides beneficial nutrients to your health.

Memorial Day/Summer BBQ Survival Guide

With Memorial Day approaching, many people have already given up hope of staying on course with diet goals and pre-label it a "cheat" weekend.  However, by heading into this (or any), holiday weekend armed with an "eating strategy", you will not only enjoy the weekend, but still feel good after it has passed.

• Select the vinegar (as opposed to mayonnaise) based side dishes.  Skip the coleslaw, potato and macaroni salads.  Even a few spoonfuls of each will pack on hundreds of unwanted calories!
• Fill your plate with vegetables and fruits.  Take this a step further by bringing a fruit/veg platter to be sure one will be available.
• Eat foods only after you put them on your plate!  Never eat out of a serving dish or bowl.  It is easier to judge how much you eat when you see it in front of you all at once.
• Choose a premium beer instead of light beer.  You will be more satisfied by one Guinness or special Belgian beer than several light beers.
• Opt for a wine spritzer over a calorically dense daiquiri or pina colada.  It will still give you that refreshing taste you are looking for but with a lighter feel.

With your head in the game and your strategy set in place, you can make it through this fun holiday weekend and keep your diet in check.

The Billy Weeks Fellowship Program

Nutrition Energy is a proud supporter of The Billy Weeks Fellowship Program.  For more information on the program, or Bill's book, Achieve Meaningful Life Goals, follow the link above.