Summertime Hydration, the P.K. Way

Posted on June 26, 2012 by Dr. P.K. Newby Posted in General Health, Healthy Eating, Nutrition Leave a comment

Don’t let this be you. Stay hydrated to maintain peak performance this summer.

What do you drink to keep cool and hydrated during the summer?

Hello fitness enthusiasts! My last four posts at Share It Fitness have been dedicated to helping you think about your diet critically in your quest for better health and bodies. In case you missed those and want to check them out, here are the links:

Recalibrate the way you think about your diet
Get a better handle on your diet by measuring what you’re eating;
To clean up your diet, clean out your house; and
Tips to help you differentiate between science and anti-science when you are looking for dietary advice.

I have one final piece in the series. You can’t wait, I know, but, hey, at least baseball is involved. I’ll get to that next time, because today I’m writing about a very important topic: hydration. The article was in part instigated by last week’s heat wave here on the east coast, underscoring the need to keep hydrated during warmer temps.

Now, I’m not going to cover that topic in depth from a nutritional perspective (e.g., hydration for endurance athletes, risk of water intoxication, electrolyte balance, etc.). I touch upon the topic lightly, sure, but the point of the post is to share with you my favorite go-to, summertime beverage to keep me hydrated in a healthy, tasty way. In my opinion, it’s the best summertime beverage ever. And just for the record, I actually hate it when people say “This is the best ever!” It seems so tenth-grade-teenage-girl and kind of annoying, right? But it really just fits the sentiment this time. This drink is in my fridge all summer long – and, honestly, oftentimes in the winter, too. I love it, it costs pennies to make, and has no calories.

And no, it’s not water.

So what is it, you ask? Click here to find out. You can check out some of my other berry-related posts this week, too, if you like. I’ve been on a berry kick – as you’ll see from my new cover photo – since they’re finally in season here in Boston. (That’s your hint, by the way.) I’ve also been mixing up some great summer cocktails. Um, speaking of non-hydration libations. Hey, it can’t be about working out all the time, right?

Anyhow, check out the article, and let me know what your favorite drink is to keep hydrated in the summer!

Dr. P.K. Newby is a guest blogger who writes about food, nutrition, science, cooking and health to help bring science-based dietary advice to your plates – and cups! – in delectable ways. Subscribe to her blog at The Nutrition Doctor is In the Kitchen, become a fan on Facebook, follow her on Twitter, or check out her food porn on Pinterest.

Healthy Mock Potatoes

Posted on May 3, 2011 by Matt Posted in Recipes 3 Comments

Mashed cauliflower is a great alternative to mashed potatoes! This is perfect for those who love their mashed potatoes…but care about their waistline. Using cauliflower instead of potatoes cuts the carbs immensely and you’ll be amazed with how similar they taste. No need to follow the recipe exactly, just base it on how you like your potatoes. The only important step is substituting cauliflower for the potatoes…be sure not to neglect that!

See if you can fool your family into thinking they are potatoes!

Ingredients

1 head cauliflower
2 tablespoon low fat sour cream, cottage cheese, milk or cream cheese (your preference)
1/4 cup grated parmesan cheese
1 teaspoon minced garlic
1/8 teaspoon chicken bullion
2 tablespoons unsalted butter
dash of worcestershiresauce
salt and pepper to taste
1/2 teaspoon chopped fresh parsley, for garnish

Directions

Set a pot of water on high heat until boiling.

Saute garlic in EVOO or a dab of butter, only use what is necessary.

Cut cauliflower into small pieces and add to the boiling water. Cook until well done, about 7 minutes.

Drain cauliflower well; Pat down to remove as much liquid as possible but do not let cool.

Add all ingredients in a food processor or blender. Puree until smooth.

Enjoy!

Top Vegetarian Protein Sources

Posted on April 20, 2011 by Matt Posted in Nutrition Leave a comment

Protein is essential to human health and if you are trying to gain muscle then it is absolutely imperative. Even with a vegetarian lifestyle there are still plenty of ways to get the adequate amount of protein your body needs. Here are some of our recommendations:

Beans, Lentils and Legumes

There are many great options in this group. Choose what you like most, black, lentil, kidney, garbanzo, pinto, chickpea, etc and add it to your salad, grain, or have it as a side dish. Vegetarian chili with a mix of all your favorite beans is a great way make a delicious meal out of it. You can also mash up some chickpeas and make hummus for a healthy snack. Most beans range from 10 grams up to 20 grams of protein in a cup. Beans are also high in iron, fiber, and Vitamin B. Just be careful if you are on a low-carb diet as they are high in carbohydrates.

Soy

There are endless possibilities in this category. Tofu contains 20 grams of protein in one cup. This is a perfect meat alternative. It is best to use extra firm tofu as it has been pressed the longest so contains the most protein and least amount of carbs. Also give soy milk (7 grams protein per cup) a try, you may be surprised with how much you like it. One of my favorites is edamame, which I buy frozen from Costco so I always have it on hand. One cup contains 28 grams of protein, equal to a 3-ounce steak! There are many other soy products you can experiment with, such as cheese, miso, yogurt, ice cream, and tempeh. Tempeh is a fermented soybean that you may not have heard of. It has about 19 grams of protein and is also a great source for fiber, iron, potassium, B12 and calcium. Look for it next time your at your local market!

Nuts & Seeds

These are great for a small snack option. Nuts however are also high in fat so make sure you are watching your serving size. Almonds aka “The King of Nuts” have about 8 grams protein in ¼ cup. Sunflower seeds are filled with potassium, contain 6 grams of protein (in ¼ cup) and help reduce sodium in your body. Top your salad with them for a nutritious crunch!

Veggie Patties

Even meat lovers should give veggie patties a chance. Morningstar patties provide 10 grams of protein with only 100 calories and 3 grams of fat. Replace your beef for this healthy alternative next time you’re grilling out, just make sure it’s sandwiched on a whole-wheat bun! The patties are also great to add to your salad to get that extra protein that you need.

Protein Supplements

Add protein to your smoothies or even your yogurt for an extra punch. I buy whey protein in bulk to keep the cost down but it is something I can’t live without. My standard post-workout drink consists of milk, protein, peanut butter, a banana, a little cocoa powder and it’s fantastic! You can also add protein when baking muffins, cookies, etc. There are also many options for protein supplements so read the labels and choose what’s best for you and your dietary needs.

Grains

Quinoa has become a staple in my house. Whole grains in general are a great source of protein but quinoa, which is known as the “complete protein,” packs in about twice as much. Quinoa is also one of very few non-meat “complete” proteins, meaning that it contains all nine essential amino acids. One cup of cooked quinoa is packed with 8 grams of protein and 9 grams of fiber. The body absorbs grains slowly so grains provide us high quality energy to get us through our busy days.

Green Vegetables

These veggies don’t pack quite the protein punch that the options above to but you still get a decent amount of plant-based protein from them. Spinach, kale, collards, and other leafy greens have about 5 grams per cup. Always remember when choosing your leafy greens, the darker the more nutrients packed in. Broccoli, brussel sprouts, and asparagus contain about 6 grams per cup.

What is your favorite vegetarian source of protein?