National Nutrition Month Week 1: Hydration 101

How much water should you be drinking daily?

Temperatures are heating up here in Texas! Hydration is critical to your brain and body processes. Hydrating can improve performance by increasing energy, improving movement, recovery, agility and aids in mental clarity and activity.

Daily recommendation:

½ - 1 oz per pound of body weight

            *Example: 150lbs x (1/2 – 1 oz) = 75 - 150 oz per day

Electrolytes:

Electrolytes (sodium, magnesium, potassium) are another part of hydration that help your body retain fluid and stimulate thirst. Although sports drinks are highly marketed, it is important to check the nutrition label to check the quality/quantity of electrolytes. It is recommended to drink water first, then include a carbohydrate drink if needed.

How to check hydration:

-       Urine color: should be a pale to lemonade color

-       Skin turgor: pinch skin on knuckle

-       Signs of thirst: dry mouth, lips and tongue

-       Feeling dizzy or lightheaded

Tips to staying hydrated:

-       Carry a water bottle throughout the day

-       Set an alarm or reminder to drink water every 1-2 hours

-       Track your water intake to hold yourself accountable

-       Add flavor to your water to increase intake (lemon, mint, cucumber, berries)

DRINK MORE WATER!!

7 Stress-busting Nutrition Tips

Stress. It’s one word that’s sure to make you feel that familiar pit in your stomach. We’ve all felt stress, whether mental or physical, and we’re all looking for ways to help our body and mind deal with it. Luckily there are ways to cope, and one of those is through what you eat.

According to the National Institute of Mental Health, long-term stress can cause irritability, sleeplessness, and digestive problems, and over time can lead to more serious problems like heart disease, high blood pressure, and depression or anxiety.

Uncontrolled stress can take a serious toll on your body and your mind, but fighting back with good nutrition can get you back on track. The tricky thing is, that may be exactly the opposite of what you want to do right now.

At the exact time that you need to be eating healthier, your body may be trying to get you to crave less nutrient-dense foods. And giving into those cravings can make your body more at risk for stress-related issues.

But recognizing the issue ahead of time can help you get the comfort you crave while still getting the nutrients you need. Mix the tasty foods below into your meal plan to boost your mood and reduce the negative effects of stress.

1. Probiotics

Research shows that stress has the power to negatively affect the good bacteria in our gut. Reducing the quantity of good bacteria in our gut seems to increase the negative effects of stress, but our diets are directly associated with the bacteria in our gut.

Yogurt is the most well-known source of probiotics, but don’t miss out on other sources like sauerkraut, tempeh, kimchi, and kombucha. In addition, these foods may help with your immune system, which is also dependent on your gut health.

2. Fiber-rich carbs

Now that we know how important it is to maintain a healthy gut when it comes to our mental health, fiber is another critical component in this relationship.

You can get fiber from a variety of foods, such as starchy vegetables, fruit, and whole grains like brown rice, quinoa, buckwheat, oats. Not only do these foods help boost the healthy bacteria in our bellies, but these forms of carbohydrate also can increase the stress-reducing hormone serotonin.

3. Omega-3 fatty acid

Those fishy foods have a super power and that’s omega-3 fatty acids. Your body can’t make these essential fats by itself, so you have to get them through food.

Fatty fish are also rich sources of B vitamins which play many vital roles in the body, such as calming the nervous system and balancing mood. If you’re not a fan of fish, a krill oil supplement can help you get the same benefits.

4. Rhodiola rosea

This herb may be garnering new attention, but it’s been used as a traditional medicine in eastern and northern Europe for centuries.

Taking a rhodiola supplement in the morning can help you support cortisol levels, and unlike other stimulants like caffeine, it doesn’t seem to increase your heart rate or blood pressure.

5. Chamomile

Long touted as the tea of choice for chill grandmas, chamomile has some helpful calming effects. A 2016 study of new mothers found that drinking chamomile tea every night for two weeks led to better sleep quality, which is understandably critical in those first months of early parenthood.

6. Chocolate

Yes, chocolate is a treat. But a little bit of dark chocolate, which is the highest in flavonoids and lowest in added sugar, can be a great mood booster.

Ingesting chocolate has also been to decrease perceived stress, which in itself takes a toll on the body. In one study some stressed out medical students were able to decrease their perceived stress by eating a small amount of chocolate every day.

7. Antioxidants

We hear a lot about antioxidants, but once you understand their function, it’s a no-brainer that a diet rich in these molecules can do wonders for stress.

Make an antioxidant smoothie by adding several sources of antioxidants like berries and dark leafy greens to get a variety and balance of nutrients. You can also add some of the other foods on this list like yogurt, flaxseeds, and chocolate to compound benefits.

Chocolate Beast Smoothie

Need a meal replacement or weight gainer shake? Give our Chocolate Beast a shot!

Chocolate Beast recipe:
- 2 cups whole milk or chocolate milk
- 1/4 cup peanut butter
- 2 frozen bananas
- 1 scoop chocolate protein
- 1 cup full fat Greek yogurt

Using whole milk, it’s 1200 calories, 66g protein, 117g carb (105g net carbs), 12g fiber, 57g fat as well as >100% DV vitamin A and calcium

Give it a shot and let us know what you think!

Fountain of Health

Agua, high quality H2O, plain ol’ water or my favorite, Adam’s Ale. No matter what you call it, water is absolutely a cornerstone to life. Water comprises ~70% of our body and plays a role in every bodily function. From temperature regulation and lubricant of joints to detoxification, adequate water consumption is necessary for an optimized lifestyle.

 As the hot season is rapidly approaching, one way to prepare is by making small changes today in the amount of water you drink. Usually I suggest people get half to a full ounce of water per pound of body weight, but as it gets warmer and you sweat more, that amount can be increased individually. Or as I saw on a meme once, “if you drink a gallon of water a day, you won’t have time for people’s drama because you’ll be too busy peeing.”

 If it is hard to remember to drink water through the day you can try getting a water bottle and set an alarm to fill it up every hour, empty or not.

If you don’t like the taste of water try adding cucumber, lemon, or mint to the water to spruce it up. You can even drink unsweetened green tea that will provide antioxidants as well. Whatever way you find helpful, do that.

 Finally, and least of all, eat more vegetables and fruits. Any fresh fruits and vegetables are great ways to increase your fluid intake through your food. Aim for at least 3 colors of produce on each plate to have a variety! Some water-rich produce include: cucumber (97%); lettuce, celery, zucchini (95%), spinach (92%); broccoli (91%); carrots (87%); tomato (94%); watermelon (92%); grapefruit & strawberries (91%); cantaloupe (90%); peach (88%); apple (84%); pineapple (87%); raspberries (87%); apricot (86%); blueberries (85%); apple (84%); cherries (81%); banana (74%).

 As always, if you have any questions, comments or concerns, feel free to contact me. We can discuss an eating and hydration plan just for you.

The New Norm

There is a plan to get the economy back up and running after the shutdown and get people out after being quarantined. I imagine that most people will be excited and ready to get back to a sense of normalcy. But why is a Dietitian talking about economy and social interactions? Well, I’d like to express a few things that have been learned from this pandemic that can be used without social restrictions.

One, social distancing is a great way to thwart the spread of a communicable illness, be that virus, bacteria or other disease. Grocery stores have recently, as of the past 2 years or so, provided one of the best ways to prevent spread by their online click list features. You select what you need, they shop for it, and you go pick it up at a convenient time for you. As a father of 4, there really is not many better options to reducing pain and anguish that will most assuredly be had by telling my kids they don’t get candy at the checkout counter. What I have found, is that one of the best ways to maximize savings from this feature, is to make a grocery store list as if you were actually going to the store. Making a list will reduce the chance for random clicks of items we don’t actually need and reduce stress of brand or type selections that need to be made. I imagine if you try this feature, you will find its convenience can be justified even when social distancing is less of a factor.

Second, and right on the heels of number one, is that the value of a good game plan cannot be understated. A game plan gives us the best chance for future success in unexpected times. How does this apply to nutrition? Making a game plan can look like a list of staples to have in the pantry, a calendar with meals for the week or month on it, or even the shopping list as above. As we have seen the grocery stores can run out of items and a well-stocked pantry can alleviate a lot of problems. My pantry is never without items to create a chicken and rice casserole or at the very least, beans and cornbread. Each of these dishes can be scaled up or down accordingly and can be used for multiple days of meals. So, in the event that the grocery stores run out of meat for hamburgers or milk and eggs, I always have pantry items to make a meal on the fly.

I think finally, and most surely not the least of all, we have found the importance of good, quality interactions. We have been quarantined, and if we have been following the rules, we have not been around our friends and family aside from those in immediate household. I know I missed my grandfather’s 96th birthday. God willing, 96 more after this year. Take the time to realize who you miss and why you miss them. Take the time to identify those who are enhancing your life and your path forward, like a Dietitian who laughs and smiles with you as you make progress towards your wellness goals. And when it’s all said and done and we can get back to them, don’t leave their presence again without making it absolutely clear how important they are to you. It’s been tough and it will be tough going forward, but adversity reveals strength and character.

Be good to yourself and be good to others!

Put Some Umph In It

Day 7,051 of Quarantine and I am about sick of making 3 meals a day. I anxiously await the Left-over days I have planned on my schedule to have a break from creating a new dish. I am losing steam and there is only so many peanut butter and honey sandwiches with cinnamon I can make.

One of the things I remember best about being in the field training when I was in the Army, was the MRE’s - Meal Ready to Eat. Some were good, some were less good, but all were a surprise. I fancied myself the Emeril Lagasse due to my ability to mix the components of the provided meal to make a spectacular dish. I added tabasco, Tony Chachere that I kept in my pack, or mixed the cheese filled pretzels in the gumbo! Let’s be honest, it was the best thing I had available, it was probably not that great. However, this got me thinking how to spice up meals that I am making at home.

How can I put some UMPH! to craft mac-n-cheese though? Well, I am glad you asked. Get a can of black beans, drain and rinse the beans, and add them to the mix, now you have added some fiber and protein to the concoction. Have any frozen peas, broccoli, or green beans? Steam them or heat them in the microwave and add those in too. Make the meal colorful and exciting! It’s a great way to get more nutrients and if you have kids, it’s a great way to get them to eat vegetables they usually wouldn’t eat.

Just remember, as a Texins’ Member, you have access to a Registered Dietitian (that’s me!). If you have questions, comments, or concerns, do not hesitate to email or send messages on the Texins’ Facebook page. We are all in this together, in our own separate locations. It will end, and we will be back together someday.

Be good to others and be good to yourself!