Hydration, Electrolytes, and Exercise

  Hydration is a key factor when it comes to physical activity. Our bodies need adequate water intake to regulate body temperature, keep joints lubricated, and bring important nutrients throughout your body for energy. When you’re not well-hydrated, it can greatly impact your performance with exercise, and even more importantly, it can take a toll on things like organ function and blood pressure. From light intensity to high intensity and on hot days and even cold days, it is imperative to practice good hydration before, during, and after exercise. What Factors Affect Hydration? Many factors can affect hydration during exercise and activity. During physical activity, your body loses fluid through sweat. Sweating can occur on hot summer days, as well as cold winter days, and every other day in between. Sweating can occur without it being visible. For example, did [...]

Mocktails: Happiness in a Cup

  A mocktail can be a perfect addition to an evening of partying or relaxing at the pool. Try something healthy and refreshing to enjoy this summer. Use the tips below to create a signature drink without the worries of excess calories. Ingredients: Recipes can use a variety of ingredients such as club soda, tonic water, juice, and coconut water. Seltzer water, club soda, or tonic water: Which one is better? Seltzer water and club soda are calorie free and great ingredients for mocktails. Unfortunately, tonic water is high in added sugar. To put it in perspective, 12 fluid ounces of tonic water has 33 grams of added sugar (about 8 teaspoons of sugar). If you use tonic water, be mindful of your portion size since calories can add up quickly or try no sugar added tonic water. Tip: If [...]

Hydration and Mental Health

  Staying hydrated is an integral part of health and wellness. However, it is often overlooked, especially when water is out of sight and out of mind. You’re probably familiar with how hydration is necessary during exercise, fighting a cold, or proper digestion. But did you know that adequate hydration is important for our mental health too? Let’s take a closer look at how it can affect us mentally. Improved Brain Performance According to the National Council on Aging, “even mild dehydration – as little as 2% fluid loss – can affect memory, mood, concentration, and reaction time.” Getting adequate hydration throughout the day can balance all these areas and positively impact our brain performance. As you age, the risk for dehydration increases, and cognitive function can decrease. This shows that proper hydration and water intake are key factors in [...]

Make a Hydration Station

  Make a Hydration Station in your Fridge! All the good-for-you foods are packed with water: fruits and vegetables. We get most of our hydration from drinking fluids, but about 20% of our hydration needs are met by the food we eat. Prepare fruits and vegetables once or twice a week to keep in the fridge. Wash and slice (if needed) and put in snack-size containers. When someone in the house wants a snack, they can quickly grab good nutrition and hydration. Some fruits and vegetables have a higher water content than others. The following is a list of produce picks with high water content. Pick a variety of fruits and vegetables from the list below to create great nutrition for your Hydration Station: Fruit Vegetables Apples Cucumber Watermelon Tomato Peaches Celery Strawberries Zucchini Cantaloupe Bell pepper Oranges Cauliflower Grapefruit [...]

The Corona Impact – Drink Less Alcohol

How much is too much? Current CDC guidelines for alcohol consumption recommend less than one drink per day for women and two for men. Trends indicate moderate drinkers are consuming far more than the current guidelines. In the past year, it was found that men averaged four to fourteen drinks per week and women averaged four to seven drinks. There are short and long-term health consequences of consuming too much alcohol.  The Corona Impact A 2020 study measuring alcohol consumption during the COVID-19 pandemic found that drinking increased amongst 60% of participants (compared to the year prior, 2019). Even before the pandemic, the consumption trends still far exceeded CDC guidelines! In addition to the health consequences this past year had on many individuals, increased alcohol consumption adds to the risks for more health issues. Risks Short-term consequences include alcohol poisoning [...]

Recipe- Creamy Mango Avocado Smoothie

What’s better than enjoying a nutritious fruit smoothie on a warm summer’s day? This recipe is loaded with in season fruit such as mango and avocados. Avocados are a nutrition powerhouse packed with heart healthy fatty acids that help brain function. Mangoes deliver antioxidants like vitamin A that help lower our risk of developing cancer.  Creamy Mango Avocado Smoothie  Prep time: 1 min Cook time: 2 min  Servings: 2 Ingredients:  ½ large Haas avocado ½ cup mango, diced ½ frozen banana 2 tbsp hemp seeds  1.5 cups skim milk  Dash of vanilla  Ice as needed Optional toppings: coconut flakes, chia seeds, granola Instructions:  Peel avocado and discard pit.  Blend all ingredients together in a blender.  Enjoy plain or in a bowl with toppings.  Calories 234 Total Carbohydrates 26grams, Protein 11grams,  Fat 11grams   This recipe is inspired by our very [...]

Exercise in the Great Outdoors Safely

Summer is just around the corner! The warmer weather can boost motivation for a consistent exercise routine. It’s the perfect time of year for a variety of outdoor activities. There are still some safety precautions to keep in mind. Use the tips below to keep your outdoor exercise safe and enjoyable. Safety First Safety is key when exercising outside. Choosing to exercise in daylight hours and paying attention to traffic will keep you alert on the road. If you’re in a rural or park setting, consider exercising with a buddy or letting someone know where you are ahead of time and when you plan to return. It’s a good practice to bring both your ID, a little cash, and your charged phone with you for any of those “just in case” scenarios. Also, don’t forget sunscreen and sunglasses. Even on [...]

Iced Tea for Health

  What would your life be like without the 1904 World's Fair? Many of our fun food staples hit the American taste buds at the fair, including the hamburger, hot dog, peanut butter, ice cream cone, cotton candy, and iced tea. During that time, iced tea became a staple of American culture. Health Benefits Heart Health and Cancer Risk There are health protecting properties to plants called phytochemicals.  Research is constantly being done about how different phytochemicals correlate to health and wellness. Epigallocatechin-3-gallate, usually called EGCG, is a phytochemical found in high amounts in green tea. EGCG has been linked to decreasing inflammation and better heart health . Researchers have also linked a decreased risk of breast, colorectal and prostate cancer with some of the properties in green tea. Nutrition Minerals such as manganese, potassium, phosphorus, calcium and zinc vary [...]

Hydrating for Peak Performance

Healthy Hydration is a Key to Peak Performance Read time: 2 min 56 sec Water is essential for life; about 60 percent of your body is made up of water. Staying well-hydrated keeps our joints lubricated, our body temperature and blood pressure stable, and allows our cells to function in a healthy coordinated way. Keeping your body at a peak performance level means drinking enough water daily, in addition to regular exercise and a well-balanced diet.  Recommendations for daily fluid intake vary by age, gender, activity level, and overall health. General recommendations for water intake is 9 cups a day for women and about 12.5 cups a day for men. Fluid needs vary for individuals who are pregnant or breastfeeding, have congestive heart failure, or have been diagnosed with kidney disease. One easy way to monitor your fluid status is [...]