Getting the right amount of hydration is important, especially for athletes and anyone who is physically active. Commercial sports drinks were developed for high-intensity college athletes. Many contain electrolytes (sodium and potassium) and sugar to replenish the body, in levels that are higher than what exercisers and child athletes require.

So, who should consume sports drinks? People of any age undergoing an intense exercise level lasting more than 1 hour. Hydrating at the right times is very important, and with the best beverage for your activity level.

The activity and sweat losses make it important to replenish fluid, carbohydrates, protein and electrolytes. Low potassium may lead to muscle cramping. Some fruits and vegetables which are high in potassium are: bananas, oranges, cantaloupe, honeydew, dried fruits, potatoes, cucumbers, mushrooms and leafy greens.

Try this veggie-infused water as a post-exercise beverage or as another flavorful option before a meal.

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Drinking enough water to stay properly hydrated benefits the body, but water is not the only option. Swap your pre-meal glass of water with a green tea-based drink to keep your taste buds happy! Calorie-free options, like brewed tea, have even more health benefits than water alone.

Green tea is a source of fluoride, a mineral that strengthens teeth. Tea is also a natural source of manganese, an essential mineral needed for bone formation, which plays a role in energy metabolism. Flavonoids are also typically found in tea, and help to maintain normal blood vessel function.

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Over HALF of the human body is water!

This means, whether you’re getting enough affects your whole body. From your skin and brain to the processes of vital organs, water is needed each day to perform normal functions and keep you healthy. When you are dehydrated, your body isn’t running as efficiently as it should, which in turn triggers you to crave water.

Is your body sending signals?

It’s often difficult for the body to decipher between hunger and thirst. Use this simple rule of thumb: if you feel like you are hungry, first try drinking a glass of water. Your body may be giving you first signs of dehydration.

Can you achieve your daily fluid needs other than drinking water?

Absolutely! Try juicy foods such as cucumbers, tomatoes, and peaches. Some foods perceived as “dry” also contain high percentages of water… include beans, roasted chicken and baked salmon in your diet. Fluids still need to be a top priority. If you are bored with water, try herbal tea, sparkling water, or water with fruit flavors.

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Are you planning to watch the Big Game?
Tailgate foods tend to be high in fat and calories, with less nutritional value. Whether you’re viewing from home or at a party, keep working on the habit of including more vegetables. If you’re a guest at someone’s party, don’t arrive empty-handed. Bring a veggie tray or some type of side dish or finger food that contains a fruit or vegetable. That way, you’ll know there is something on the menu to help you maintain your new habit.

Meatballs are convenient to serve at a party or for dinner.

Their versatility makes it easy to add atop pasta, assemble into a sandwich or slider, or serve as an appetizer. Plus, the flavor options are endless: traditional Italian, Teriyaki, Hoisin, Sriracha, Mexican and BBQ are just a few that come to mind!

Recipe and image are courtesy of the Mushroom Council and Blenditarian.com.

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January is Slow Cooker Month,
and what better way to include more vegetables at the start of your lunch or dinner meal than with a warm, comforting soup. Creating a delicious soup from scratch is an adventure of the palate when you use leftovers, some canned goods, and frozen ingredients. It’s a great way to reduce food waste at home. Soup or stew can also take the leading role in your meal by adding some whole grain bread and a salad. Waste less food and money by planning for extra servings or leftovers.

If you grab a beef roast and all the fixins’ for a slow-cooked pot roast, it’s likely you’ll have some extra potatoes, carrots, and onions. Plan to use them in a vegetable-based soup or stew.

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