Weigh to Goal

How to Stay Hydrated

 Last weekend was a heat wave at the Jersey Shore.  Temps combined with humidity were over 100 degrees.  I actually drove with my windows open until hubby yelled at me…. It seems my MS makes it hard for me to distinguish between hot and cold.  So, as I’m driving around with my windows open feeling okay, I was opening myself up for some major problems.  You would think I had learned when I couldn’t feel the heat from the stove until I actually touched it and burnt my fingers.  Yes, I squirreled.  LOL.  So back to how to hydrate without JUST drinking water for all those who profess to NOT be water drinkers.

The basics are this: daily fluid intake is defined as the amount of water consumed from foods, plain drinking water, and other beverages.  How much you need depends on age, gender, weight, climate you are in, activity levels, and overall health. In addition, your environment plays an important part in your hydration needs.  Basically, the goal should be: for men about 125 ounces of fluid per day and women should shoot for about 90 ounces. Don’t panic!!!!  I know it sounds like a lot.   Roughly 80% of our water intake comes from fluids, while the other 20 percent comes from the foods we eat.

Not a water drinker,,,, here are some ways you can stay hydrated:

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1. Start your day with oatmeal. Not only is it hearty and filling, oatmeal is also very hydrating. When oats are cooking, they expand and absorb the water or milk they’re being paired with. I LOVE overnight oats. Served cold, overnight oats pack all the benefits of hot oatmeal with no heat. You can flavor them up and it will taste like you are having dessert for breakfast.  As an added boost, sprinkle chia seeds in your overnight oats when preparing, which soak up 10 times their weight in extra liquid and keep you full all morning.

2. Include more moo. According to a study by McMaster University, milk is more hydrating than water or sports drinks due to its source of protein, carbohydrates, calcium, and electrolytes. Bring it on! No a good solution for those who are dairy free.

3. Try carb alternatives. Ditch dry, carb heavy staples like pasta. Opt for zucchini noodles, or zoodles for short, which can contain about 95 percent water. When paired with a tomato sauce, which usually has about 90 percent water, this meal can pack a hydrating and healthy punch.  Family  not ready for a complete zoodles meal?  Mix it up with some pasta, this way they get their favorite and a healthy does of veggies.

4. Sip smoothies.  Being on the Wahl’s Diet, I start every morning with a smoothie.  I’m sure it is hard to believe for those who know me BUT they actually have been keeping me full for most of the morning.  I don’t use yogurt but all the fresh fruit, and veggies it is a tasty, way to stay hydrated. I mix and match LOTS – kale or spinach even carrots with almond milk and then lots of fruit.  I use a 1:1 ratio right now but I’m working towards having more veggies then fruit.  What is you favorite smoothie combo?

5. Pack your plate with vegetables.  Much like smoothies, salads are a great way to give you a hydrating boost. Most lettuce greens contain at least 94 percent water, and that’s before you add any other vegetables. Next time you whip up a salad, include celery, tomatoes, bell peppers, and carrots.  Hubby says with as much salad as I eat, my nose is going to start to twitch like a bunny.

6. Slurp soup. When the craving strikes for a filling and hydrating meal, look no further than broth-based soups or gazpacho. Served cold, gazpacho won’t make you break a sweat come summer. Blend cucumbers, bell peppers, tomatoes, onions, and garlic cloves for this satisfying soup.

7. Freeze your fruit. Feeling nostalgic about the popsicles you used to enjoy as a child? Bring back this classic treat as a delicious way to rehydrate. Blend a hydrating ingredient like watermelon and fill Popsicle molds and freeze for 1 hour.

What’s your best tip for staying hydrated???

Have a blessed day!

 

Hope Wissel

Meals When the Kids are Out of School

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Schools out.  If you thought coming up with ideas for kids to take for lunch was tough during the school year – it is even worse during the summer.  Summer meals on the go was always tough.  Belinda was always on the go – gymnastics, field hockey, cheering, working, and friends.

Here are some quick and easy recipes from Amy Carter, owner of Sarah’s Place in downtown Roanoke, VA.

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Peanut Butter (Nuttella) Quesadillas
Ingredients:
– 1 8-inch whole wheat tortilla
– Optional ingredients
– 2 Tbsp natural peanut butter
– 2 Tbsp Nuttella
– 2 Tbsp Biscoff
– ½ medium banana
– 1 Tbsp semi-sweet chocolate chips
– 1 Tbsp Raisins

Instructions:
1. Spread the peanut butter or spread of choice over the surface of the tortilla.
2. Slice the banana very thinly and then arrange the slices over half of the tortilla. Sprinkle the chocolate chips and or Raisins over the banana slices and then fold the tortilla in half.
3. Cook the quesadilla in a skillet over medium-low heat until golden brown and crispy on both sides.
4. Take a pizza cutter and slice into triangles if desired.

French Bread Pizza
Suggestive Ingredients:
– 6 whole Deli Rolls Or Crusty Italian Rolls
– Jarred Marinara Sauce Or Pizza Sauce
– Jarred Or Refrigerated Pesto
– 2 pounds Mozzarella Cheese, Grated
– Grated Parmesan Cheese To Taste
– 1/2 pound Sausage (regular Breakfast Sausage Or Italian Sausage)
– Pepperoni Slices
– Canadian Bacon Slices
– Pineapple Chunks, Fresh Or Canned
– Roma Tomatoes, Sliced
– Sliced Black Olives
– Sliced Bell Peppers, Various Cheeses, Pepperoni, Jalapeno Slices, Diced Red Onion, Any Other Pizza Topping You’d Like!

Preparation:
1. Preheat the oven to 375 degrees.
2. Slice rolls in half and lay them, cut side up, on a large baking sheet.
3. Top each half with a generous portion of either marinara or pesto. Next, top with a generous amount of grated mozzarella and Parmesan, if you’d like.
3. Add whatever toppings you’d like on top of the cheese!
4. Once all assembled, put the pan in the oven on the lowest rack for 8 to 10 minutes. Crank up the heat to 425 and put it on the highest rack until the cheese starts to bubble a bit and turn golden.
5. Remove and serve immediately! You can cut the pizzas in half right across the middle so there are mini-French Bread Pizzas for everyone.

Easy Fruit Smoothie
Ingredients:
– Favorite fruit (frozen)
– Bananas
– 2 cups vanilla yogurt (Frozen Yogurt if desired)
– 2 cups milk or almond milk
– Ice if desired

Directions
1. Blend frozen fruit, banana, vanilla yogurt, and milk in a blender until smooth
2. Pour into cool glass

Cheerio Snack Bars
Ingredients:
– 1/4 cup creamy unsalted butter (half of one stick)
– 1/4 cup honey (light-colored corn syrup may be substituted and will keep the bars firmer at room temp than using honey)
– 1/4 cup light brown sugar, packed
– 1 tablespoon vanilla extract
– 3 cups Honey Nut Cheerios (or similar store brand cereal; plain Cheerios may be substituted for a less sweet bar)
– 1 cup raisins, optional (1 cup honey-roasted peanuts, 1 cup chopped almonds, or 1 cup trail mix may be substituted) about 1/2 cup chocolate-covered sunflower seeds, optional (I used Trader Joe’s)
– Pinch sea salt or Kosher salt for sprinkling, optional

Directions:
1. Line an 8-inch square pan with aluminum foil leaving overhang, spray with cooking spray; set aside.
2. In a large heavy sauce pan, combine butter, honey, brown sugar, and heat on medium low until all the sugar is melt and begin to boil
3. Boil for 3- 4 minutes. Be very careful when adding remaining ingredients ( Mom do this).
4. Stir in the vanilla using caution because mixture could bubble up.
5. Stir in the cereal.
6. Stir in the optional raisins (or nuts).
7. Turn mixture out into prepared pan, packing it down firmly with a spatula and smoothing the top.
8. Optionally, sprinkle evenly with sunflower seeds and salt (the salt cuts some of the sweetness and I recommend it).
9. Cover pan with a sheet of foil (to prevent fridge smells), and place pan in fridge to set up for at least 2 to 3 hours, or overnight, or until bars are completely set before lifting out with foil overhang, slicing, and serving.
10. Bars will keep airtight in the refrigerator for up to 2 weeks, or in the freezer for up to 6 months. I recommend storing them in the fridge rather than room temp because they soften and get loose.

What are YOUR kids favorite quick meals?  Share them with us.

Have  a ThirtyOne-derful day!