Hydration Through Foods: What to pick?

June 21, 2014 By: office Comments Off

Who knew the crisp, juicy, sweet and refreshing taste of watermelon on a hot summer day was helping keep you hydrated. This bright pink fruit weighs in at 91 percent water and provides Vitamin A and C, lycopene, fiber and potassium.

For some people, staying hydrated is a daily struggle. It is reported that 75% of Americans are ‘chronically’ dehydrated. Checking daily the color and quantity of urine is the simplest way to tell if you are dehydrated.  Check out this chart below to see how you compare.

The Institute of Medicine’s Dietary Reference Intake (DRI) for water differs with age and gender. DRI’s state Males 19 years and older need 3.7 liters (125 oz) of water a day, and females 19 year and older need 2.7 liters (91 oz) of water a day.

As a general rule of thumb, health care providers will recommend drinking 8 cups of water a day (1 cup = 8oz.) However once you do the math, the recommendations really come to 11.4-15.6 cups a day.

Now a question for you all…. be truthful:  Are you meeting your water needs?

Now nothing tops a nice tall glass of ice cold water, but luckily, for most people, 20%- 30% of our hydration needs are met through foods with high water content.  Summer is a great time of year to find these foods fresh and affordable. What perfect timing; the time of year when we are increasing our outside activity and our sweat rate.

Pictured below are high water content foods that can keep you hydrated, provide nutrients that your body craves, AND are low in calories.

Find your favorites and “drink” up!

Written by: Christina Schoerner, MS, RD

Hydrating Foods

 

Cooking Classes at SDR

June 13, 2014 By: office Comments Off

photo 4

Written by Sonya Luisi, MS Dietetics and Nutrition

This week at Shane Diet & Fitness Resorts (SDR) NY, the Nutrition Team led a cooking demo on how to incorporate whole foods in your diet with a peach and tomato salsa recipe and baked whole-wheat pita chips.  Fresh salsa uses an array of whole foods, or foods in their natural state with all of its nutrients in tact. Tomatoes, peaches, garlic, jalapeno, lime, and cilantro pack this salsa with a potassium, vitamin A and vitamin C.

Including peaches in salsa makes a luscious, flavorful and affordable summertime treat since peaches are in season from June to September.  Serve as an appetizer while entertaining guests, or save in Mason jars for a daily nutrient packed and low-calorie snack!

 

Peach and Mango SalsaPeach and Tomato Salsa

Makes 10 servings

Serving Size: ½ Cup

Directions:

Combine all ingredients, cover and allow flavors to marry for at least 1 hour. Season to taste before serving.

 

Ingredients:

2 ½ cups peaches, peeled and pitted, small diced

2 ½ cups tomatoes, seeded, small diced

4 Tbsp. cilantro, chopped

½ jalapeno, diced (remove all seeds and white ribs)

½ tsp. garlic, crushed

2 tsp. balsamic vinegar

1 lime juiced

¼ tsp. salt

Calories: 30

Total Fat: 0.3 g

Total Carbohydrates: 7.3 g

Dietary Fiber: 1.4 g

Protein: 0.7 g

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