June Newsletter

In This Issue
Hydrate, Hydrate, Hydrate!
Now That You Are Hydrated...
Stay Cool

Nutrition Energy

In the News!

 

How To Transition To A Vegetarian Diet

Triathlete.Competitor.com

Lauren Antonucci, MS, RD, CSSD, CDE, CDN

 

Broaden Your Child's Diet and Establish Healthy Eating Behaviors

Expert Beacon

Limor Baum, MS, RDN

 

 Simple Swaps: Summer Edition

Skinny Girl Daily
**Upcoming Events**

Brooklyn TriClub Nutrition Clinic
When: Thurs, July 17th
 Time: TBD
 Where: TBD
  

 

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Issue: #44June 2014

  

Ways to Beat the Heat this Summer!

 

With the heat and humidity of summer rolling in, we need to pay extra attention to meeting our fluid/hydration needs to keep us feeling and performing our best! We can easily become dehydrated as our bodies heat up and try to acclimate to this change in weather. The importance of adequately hydrating becomes even more important when we head outdoors; for a walk, picnic or day at the beach...and to get in our daily/weekly exercise. This month, Nutrition Energy RD's got together to send you some simple and effective tips guaranteed to keep your cooler, happier and healthier in the summer heat! Read on..and enjoy!


Hydrate, Hydrate, Hydrate!

 

Optimal Hydration for Sport and Performance

  • Drink 16-24oz 2-3 hours prior to your event
  • Drink 8-12 oz 1 hour prior to your event
  • Drink 4-8 oz 10 minutes before your event starts
  • Drink 6-8 oz every 15-20 minutes during your event or as determined in practice
  • Include sports drinks when temperatures and humidity rise
  • Include electrolytes and sports drinks in games/races/matches as determined in practice
  • Take the Sweat Test to find out your hydration needs!
Hydrating Foods

Do you still think that only beverages count towards meeting you daily fluid and hydration needs? Well think again! There are many tasty (and healthy!) summer foods which have a high water content. Not only are these foods refreshing when you eat them on a hot day, but they are a great way to help keep you hydrated!  Here are our top five picks in each category:

Fruits:Vegetables:Other Foods:
  • Watermelon
  •  Strawberries
  • Grapefruit
  • Cantaloupe
  • Peaches
  • Cucumbers
  • Lettuce
  • Zucchini
  • Radish
  • Celery
  •  Soups (gazpacho anyone?)
  • Milk
  • Fish
  • Beans
  • Yogurt

Enjoy the Following HYDRATING Recipes!

1) Fresh Tomato Salsa:(makes ~ 4 servings)

Ingredients:

  • 3 tomatoes, chopped
  • cup finely diced onion
  • 5 serrano chile peppers, finely chopped (or green peppers if you don't want the heat!)
  • cup chopped fresh cilantro
  • 1 teaspoon salt
  • Dash of lime juice and lime zest

Directions:

In a medium bowl, stir together tomatoes, onion, peppers, cilantro, salt, lime juice, and lime zest. Serve immediately or chill for about one hour in the refrigerator.

  

2) Watermelon Whole Fruit Popsicles (Source: www.NourishingMeals.com)

Ingredients:

  • 3 cups watermelon puree (about 1/4 to 1/2 a (seedless!) watermelon) or any melon puree
  • 1/2 cup fresh blueberries
  • 1/2 cup chopped fresh strawberries
  • 1 kiwi, peeled and sliced
  • 1 peach or nectarine, diced small
  • handful fresh cherries, pitted and chopped

Directions:

-Cut the watermelon into chunks and then puree it in a blender until smooth. Set aside.

-Set out about 1 dozen popsicle molds (amount needed will vary depending on size of molds). Fill each one with the chopped fresh fruit. Then pour in the watermelon puree until each mold is full to the top. Place a popsicle stick into each one. Place into your freezer and freeze for about 6 to 8 hours.

-When ready to serve, run the popsicle molds under warm water for a few seconds and then pull each one out. Enjoy!

  

Now That You Are Hydrated From The Inside Out...

 

 ...Here are 10 Ways to Keep Cool (and Safe!) During the Summer:

 

1) If you are exercising outdoors, try to take advantage of the cooler times of the day (early morning or late evening). Note that humidity often rises later in the day-so that just may be your extra motivation to get up and exercise EARLY!!  Or take your training indoors at a gym on the hottest days.

2) Wear light-colored, loose-fitting clothing that is made of a light-weight fabric.  The light colors reflect the sun's rays and the loose fit allows air flow to cool your skin.

3) While you're out of the house, draw curtains or close blinds to keep the sun out.  Invest in quality sun-reflecting or sun-blocking curtains that minimize the amount of rays that pass through into your house.

4) Avoid alcohol and caffeine, which are dehydrating.  Instead, try mineral water or low-sugar carbonated drinks for a refreshing beverage.

5) When you are home, turn on your A/C and keep a fan on to circulate air. If you do not have A/C, try to spend the hottest parts of the day in a public space with air conditioning like movie theatres, libraries, coffee shops, and malls.

6) If you are going to be spending a lot of time outside, buy a small, portable, battery-powered fan.  There are types that attach to a water bottle to spray a cooling mist, and even ones that attach to your phone!

7) Eat lighter summer fare as well as frequent small meals or snacks that include cold products, like fruit or dairy. Getting away from a hot stove or oven also helps keep the house cool, and lighter food includes vegetables and fruit which hydrate you!

8) Take frequent cool or tepid showers or baths.  Try one before bedtime to relax and cool your body before you fall asleep.

9) Speaking of beds - ditch the comforter or duvet and sleep under sheets alone.  Try a cotton pillowcase over a feather or down pillow as synthetic pillows retain heat.

10) To cool down quickly, divert attention from your whole body to your wrists.  Run them under cold water or apply a cold compress for a minute or two and repeat as necessary.  There is a main vein that passes through this area and the cool blood will travel and spread quickly through the rest of your body.

Stay Cool.. 

 

 

We wish you a Happy Summer!  Get outside and enjoy the warmth but take care during extreme heat conditions!

 

If you need more personalized advice or an extra boost of motivation to keep moving this summer, give us a call at 646.361.6803 to book an appointment and jump-start your path to health and wellness!   

     
Sincerely,

Lauren Antonucci, Director
Nutrition Energy