Fluid Requirements: One Size Does Not Fit All

10 (7)It’s HOT outside and not drinking enough water will nix  your energy levels.  Believe it or not, losing as little as 1% of your body weight as water will slow you down.  Proper hydration optimizes your body’s ability to regulate body heat in hot environments;  improves the ability to recover quickly from training; and  runs  interferance with fatigue, helping  maintain mental alertness.

Today during my run, I  calculated my sweat rate, the optimal way to determine fluid requirements,  ’cause one size does not fit all. (Please click here for your free handout on how to Calculate your sweat rate.) The result: I lost two pounds of water in one hour. What does this mean? It means my challenge is to  drink 32 ounces of water (or other appropriate fluids)  by days end to make up for the deficit.

I don’t know about you, but  consuming one quart of  fluids all at once would  make me feel uncomfortable and bloated. So  I consume smaller amounts throughout the day, and I also vary what I drink.   I prefer  water, but also hydrate with chocolate milk, smoothies and my latest obsession (to be  revealed in my next post).

My sweat rate also helps me plan for hydration when I am exercising for over one hour, in  similar environmental conditions. I  now know that I require  8 ounces of water every 15 minutes when it’s 83 degrees and humid.

.

Use this plan to balance drinking water and working out so you’re comfortable and perform your best, even during the dog days of summer.

Do you find it difficult to keep up with your fluid demands in the heat?  What tips do you have?

 

 

Posted in Fitness, Health and Wellness, Inspiration, Lifestyle, Sports Nutrition | Tagged , , , , , , , , , , , | Leave a comment

Siggi’s and Sports Nutrition

My new favorite sports nutrition product goes to …

Drink_filmjolk@2x…  for their non-fat drinkable yogurt, aka filmjolk.

Disclosure: I am  a   siggi’s ambassador. By  including siggis in my blog post I am eligble to win a trip to FNCE in Boston. I was not compensated for my time. Opinions are my own.

A staple of Sweden, now filmjölk is a staple in my home. For those of you who aren’t familiar with the Scandinavian dairy tradition, it’s a version of kefir.  If you’re a sports enthusiast, take note: this is a BIG league recovery drink that supports a healthy digestive system! I stock my refrigerator with both raspberry and vanilla.  After a 5 mile run, drinking 8 ounces of the raspberry flavored smoothie starts my recovery process IMG_4512

which includes rehydrating and replacing electroyles lost during exercise (8 ounces  provides 120 mg sodium and 240 mg potassium); preparing for tomorrow’s run by replacing glycogen stores (8 ounces provides 22 grams of carbohydrate); and repairing lean muscle  with high quality protein (8 ounces provides 8 grams of milk protein.)  Now here’s the icing on the cake,  it’s also rich in probiotic cultures (1 billion probiotics per serving)!   The tangy taste makes filmjölk the bomb! 

IMG_4511 sugar, aspartame, gelatin, artifical colorings , preservatives,  or high fructose corn syrup.   I think being active and eating healthy should be  simple and straighforward. Thank you siggi’s, for facilitating my healthy lifestyle.IMG_4510

Posted in Fitness, Health and Wellness, Inspiration, Lifestyle, product review, Sports Nutrition | Tagged , , , , , , , , , , , , , , , , , , , , | 1 Comment

Cranberry Baked Beans

This summer, bring a twist to a BBQ classic with cranberry baked beans.capefearnutrition.com (16) Disclosure: The Cranberry Institute has sent me research updates, cranberry tips, some seasonal recipes as well as cranberry juice cocktail. In exchange, I’m  sharing  this information with you.  I was not financially compensated to write this post. Opinions are my own.

For as long as I can remember, baked beans have  been at every family reunion, pool party,and  backyard cookout I’ve attended on the 4th of July. But I have never seen Cranberry Baked Beans! Well,  until  I discovered the recipe sent to me by the Cranberry Marketing Committee. Intruigued by the idea of using cranberry juice  in lieu of all the ketchup, brown sugar and molasses, I immediately made a batch.  They are the bomb. And  cause cranberries are  native to the homeland, I think they’ll make a perfect side for your fourth of July spread.

 Recipe here. Happy Birthday, America! IMG_4495_edited-2

Posted in Fitness, Health and Wellness, Lifestyle, product review | Tagged , , , , , , , , , , , , | 1 Comment

Happy Birthday Recipe Redux: Southwest Shepherd’s Pie

Do you remember what you liked to eat when you were five? 5Your food preferences have likely become wider and more sophisticated. Today, the Recipe Redux turns five, and yes,  there will be  an abundance of  healthy and delicious recipes posted on the 21st and 22nd.  However, this month’s theme is NOT food focused. Rather  we’re celebrating each other!  I think this underscores a major benefit of our community, going beyond posting a recipe to a blog by engaging with  fellow bloggers via comments, pinning,  tweeting and ALL THINGS shared.

Here’s our challenge: For ReDux’s birthday month, let’s celebrate each other! Pick a fellow ReDuxer, go to their blog and either make one of their recipes or create one of your own inspired by theirs. In your post, give your readers a little intro to this blogger, what you like about this blogger/their blog and either link to their recipe you made or share your brand new “inspired” creation.

Before I reveal my pick, I do want to give a shout out to the Recipe Redux founders Regan Jones (of  Healthy Aperture, Regan Miller Jones, Inc, RDs 4 Disclosure), Serena Ball and Deanna Segrave-Daly (both of Teaspoons of Communications). These ladies have blazed the  trail to promote healthy eating via social media platforms! Thank you for your vision, smarts and support.

Now, this Redux is a cake walk, except for this:  I have to pick  just one member!   The Recipe Redux  has a  myriad of talented bloggers (I think we are over 150 members strong). I could have chosen any one of them. So, how did I go about selecting just one? I tried to let the choice come to me spontaneouly. Here’s  what happened.  During June,  I’ve been honing my grilling skills; every night I’ve  been cooking outdoors.  But last Wednesday, storms wrecked havoc with my evening food prep ritual leaving me a bit  lost for what to make. I reached for my favorite go to recipes and  the result was this…IMG_4395

.. an instant reminder of how much I adore Sonali Ruder’s recipes! Head over to her blog, the foodie physician, and get the recipe for Southwest Shepherd’s Pie.    She takes this classic comfort food and makes it lighter without sacrificing flavor! It was a perfect meal for a wet and rainy weeknight. The recipe also appears in her book, Natural Pregnancy Cookbook. It’s just one of the many cookbooks she has penned. Her latest , Natural Baby Food,  has been the #1 hot new release in its category on Amazon! I love that all of her books include recipes the whole family can enjoy together.

Sonali describes herself as a physician, chef, recipe developer and board certified foodie! This combination  of talent gives her tremendous insight and I think it’s why she’s one savvy food blogger. I have just one question for Sonali, Where do you find the time? 

Please be sure to visit the links at the bottom of this post to see Who’s  inspiring Who! Happy Birthday  Recipe Redux! Wishing us many more to come!

 


Posted in Health and Wellness, Inspiration, Lifestyle, Recipe Redux | Tagged , , , , , , , , | 3 Comments

Thai BBQ Chicken Bowl

Walnuts are the perfect complement to this Thai inspired barbeque bowl that’s a  mix of brown rice, roasted red peppers,  BBQ chicken, arugula, garbonzo beans and  drizzled with  a warm  sweet and sour sauce.IMG_4371

Disclosure: I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and I am eligble to win prizes associated with the contest. I was not compensated for my time.

Versatily, variety and the pleasure of eating! Yep, that’s what I’m talkin’ about, and it all starts here with these..IMG_4333.. I would eat them for their delicious crunch alone, but they’re also a powerhouse of good nutrition providing important components of a healthy diet- an ounce of walnuts has 2.5 grams of the essential plant-based omega 3 alpha-linolenic acic (ALA), 4 grams of protein and 2 grams of fiber to keep you feeling full. I love to  gooble them up by the handful, but  they’re also a perfect complement to other whole foods! In her book, the Vegetarian Flavor Bible, Karen Page  lists over 100 whole foods that pair with walnuts, from apples to zucchini. Talk about versatility!

 Because I ‘m a creature of habit, I  tend to eat foods that are familiar to me.  So when given a two pound bag of delicious walnuts, here’s what I’d typically do with them (besides eating them by the handful):

• make banana nut muffins

• prepare a nut roll

• use as a coating for chicken and fish

• add to cereals and granola

• add to salads

• add to smoothies

• make nut butter

Now don’t get me wrong, there ‘s nothing wrong with any of the above. However,  today the challenge is to play matchmaker and create clever pairings for this hard working nut and other whole foods to give you ideas for a healthy pantry makeover. You see, the folks at the California Walnut Commission are smart; they  know that the walnut hasn’t reached it’s culinary potential! Incorporating walnuts and other whole foods into nutritious dishes with  exciting new tastes and textures will improve your eating pleasure. So let’s get started!

Today I’m focusing on variety in one single bowl. That’s right, one bowl with layers of nutritious and tasty ingredients including a whole grain,  both plant and animal proteins,  raw and cooked veggies, and delicious California walnuts. The sweet and tangy sauce drizzled over the top will excite your taste buds even more. I hope you will continute to enjoy California walnuts in your favorite  traditional walnut dishes and in this extraordinary  BBQ bowl!IMG_4362

Thai BBQ Chicken Bowl, serves 4

by Diane Boyd

Ingredients

  • 1 cup cooked brown rice
  • 4-8 cups fresh arugula
  • 2 red peppers, sliced
  • 4 boneless skinless chicken thighs
  • 1 cup  garbonzo beans
  • 1 cup walnuts

for the marinade

  • 3 tablespoons soy sauce
  • 2 tablespoons fish sauce
  • 3 tablespoons cooking sherry
  • 2 tablespoons brown sugar
  • 1/2 teaspoon ground black pepper
  • 2 minced garlic gloves
  • 1/4 teaspoon dried crushed red pepper flakes

for the dipping sauce

  • 2/3 cup rice vinegar
  • 1/3 cup brown sugar
  • 1/2 teaspoon dried crushed red pepper flakes
  • 1 tablespoon fish sauce

Instructions

1.Preheat grill

1.Combine all ingredients for marinade in bowl and stir well to dissole the sugar.

2. Add chicken and red pepper slices. Cover and place in the refrigerator to marinate for at least 2 hours.

3. Make diping sauce by adding all ingredients into a sauce pan. Stir and bring to a boil. Reduce heat slightly and keep on a gentle boil. When sauce is reduced to 1/3,remove from heat. The sauce will thicken with time. You can make this ahead of time, but add a little water when you reheat.

4. Brush grill grates with oil or spray with cooking spray.

5. Place chicken and red peppers on grill grate and grill on medium heat , turning oaccasionally. Remove when chicken is fully cooked and peppers are charred.

5. In 4 serving bowls, layer brown rice, arugula, roasted red peppers, garbonzo beans, grilled chicken, and walnuts. Drizzle with warm sweet and sour sauce.

Powered by Recipage


Posted in Fitness, Health and Wellness, Lifestyle, product review, Recipe Redux | Tagged , , , , , , | 6 Comments