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Fuel You Up Smoothie Recipe

Smoothie

Serves 4 | Serving Size 1 Cup

Ingredients:
2 cups frozen unsweetened strawberries
½ cup blueberries
1 banana cut in chunks
½ kiwi sliced
2 cups fresh spinach
½ cup ice cubes
1 cup fat-free milk
½ cup 100-percent apple juice


Directions:
1.Combine strawberries, blueberries, banana, kiwi, spinach, ice cubes, fat-free milk and apple juice in blender.
2.Blend until smooth.
3.Serve in a cup with low-fat or fat-free string cheese for a tasty treat. 


Cucumber and Apple Smoothie

AppleSmoothieIMG 

2 servings
Serving Size: 1 Cup

Ingredients:
1 peeled cucumber (about 1/2 pound)
1/3 cup unsweetened frozen 100% apple juice concentrate, undiluted
1/4 cup cold water
1/4 cup chopped fresh mint
10 ice cubes (about 4 ounces)

Directions:
Place all ingredients in blender container. Process 2 minutes or until smooth. Serve immediately. 

 


 

Monthly Feature - May and Summer 2016


Get Your Fluids Every day!

Does your water bottle travel with you through the day?  If not, you might want to make that a new habit to start.  Drinking water throughout the day can help you reach your daily needs for water.  The “rule of thumb” of eight glasses of water a day no longer holds true.  Health experts have found that fluid requirements vary person to person.  Each of us has our individualized fluid requirement based on climate, muscle mass, physical activity, and diet.  People with more muscle mass need more water, so men typically need more water than women.
The Institute of Medicine determined an Adequate Intake (AI) for men is about 13 cups of fluids per day.  The Adequate Intake for women is about 9 cups of fluids per day.  People who are physically active will need more than this average amount.  An extra 1.5 to 2.5 cups of water should be enough for short bouts of physical activity, but if you exercise intensely for over one hour (like running a marathon) then you need more fluids depending on how much you sweat and how long the exercise lasts.
During intense exercise a sports drink is a good choice to replace sodium losses in sweat.  Hot or humid weather increases sweating and requires extra fluid intake.
Water is an important nutrient that comprised 50 – 60% of your body weight.  It also helps transport other nutrients throughout your body, but because our bodies don’t store water we need to replenish our water supply each day.  Food supplies some of our fluids each day. On average about 20% of the fluids we need, even more if we choose foods high in water content.  Cantaloupe, watermelon, strawberries, lettuce, spinach, cabbage, celery, pickles, squash are over 90% water.  Yogurt, apples, grapes, oranges, carrots, broccoli, pears, pineapple are over 80% water.
Beverages like milk and juice are composed mostly of water.  Coffee and tea also contribute to fluid intake. Once discouraged because caffeine was thought to be dehydrating, health authorities report that even though caffeine does signal our bodies to get rid of excess water, that occurs only for a short time and we retain more fluid than we lose after sipping a caffeinated beverage. 
For most of us, fluid intake is driven by thirst and when we drink fluids in response to thirst that keeps our hydration status and total body water at normal levels.  Every day we lose water through our breath, perspiration, and excretion.  Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions.  Generally, if you drink enough fluids so that you rarely feel thirsty and your urine is colorless or light yellow your fluid intake is probably adequate.
Carry your water bottle through the day and have water with each meal and in between.  Make water your beverage of choice for fluids.  When you’re exercising drink water before, during and after exercising.