Tag Archives: hydration

Watermelon; A Fruit Filled With Healthy Benefits

The healthy or beneficial effects of watermelon are mainly derived from its unique nutrients, vitamins, minerals, and organic compounds.

These include significant amounts of vitamin C, calcium, magnesium, fiber, protein, and a large amount of potassium. Furthermore, they contain vitamin A, vitamin B6, niacin, thiamin, and a wide variety of carotenoids and phytonutrients, including lycopene.

Did you know that Watermelon is effective in reducing both your body temperature and blood pressure?

Many people in tropical regions eat Watermelon on a daily basis during the summer to protect themselves from heat stroke. The high amount of water found in watermelons also helps in preventing dehydration.  At only 46 calories per cup, it is a beneficial fruit to add into the daily diet, especially during the hot summer weather, before/after a workout and when a patient is being treated for a G.I. diagnosis, such
as a C. difficile infection, that can cause a fluid shift and loss of body fluids.

According to a new study in the Journal of Agricultural Food and Chemistry, drinking watermelon juice before a hard workout helped reduce athletes’ heart rate and next-day muscle soreness. That’s because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation.

The study’s seven participants, all men, were given 17 ounces (500 mL) of either natural watermelon juice, watermelon juice enriched with additional citrulline, or a placebo drink an hour before their workouts. Interestingly, the natural juice was just as effective as the enriched juice. The researchers also determined that intestinal cells can absorb more citrulline from watermelon juice than from citrulline supplements, especially when the juice is unpasteurized.

In just one cup, watermelon has 1.5 times the stuff than a large fresh tomato, 6 milligrams compared to 4 milligrams, according to the USDA. That matters because lycopene is thought to act as a super antioxidant, stopping free radicals from damaging your cells and messing with your immune system.

 

Watermelon can prevent dehydration. Watermelon is 91.5% water, according to the USDA. That’s a big deal seeing as how being dehydrated is bad for your health. A study published in The Journal of Nutrition found that individuals with even mild dehydration experienced headaches, poor concentration, fatigue, and worse moods.

Here are a few cooling and refreshing melon recipes:

Cantaloupe Sherbet
For less than 100 calories, you can enjoy a refreshing dessert. Cantaloupe adds a natural sweetness to the sherbet plus a luscious peach color.

 

 

Ingredients:

  • 1 large ripe cantaloupe, peeled and finely chopped (about 5 cups)
  • 1/3 cup “measures-like-sugar” calorie-free sweetener
  • 2 tablespoons lemon juice
  • 2 teaspoons unflavored gelatin
  • 1/4 cup cold water
  • 1 (8-ounce) carton vanilla fat-free yogurt sweetened with aspartame
  • Cantaloupe wedge (optional)

HOW to prepare:

  • Combine cantaloupe, and lemon juice in a blender of choice or food processor; process until smooth. Transfer mixture to a medium bowl.
  • Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 4 minutes. Add to cantaloupe mixture, stirring well. Add yogurt, stirring until smooth.
  • Pour mixture into an 8-inch square pan; freeze until almost firm.
  • Transfer mixture to a large bowl; beat with a mixer at high speed until fluffy. Spoon mixture back into pan; freeze until firm.

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Watermelon Smoothie

Just 25 calories a 8 ounce serving.

 

 

Ingredients:

  • cup watermelon (cut into cubes)
  • cucumber (peeled and sliced)
  • mint leaves
  • 1/2 cup ice

HOW to prepare:

Place cubed watermelon, one cucumber thinly sliced, two min leaves and 1/2 cup of ice

into blender of choice with 1/4 cup of water.  Blend until smooth.

Pour into glasses and serve.

Freeze remainder of beverage for a refreshing frozen treat.

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Watermelon and Ginger-Ale Smoothie

Just 100 calories per 8 ounce serving.

 

 

Ingredients:

 

  • 3 1/2 cups watermelon (cut into cubes and de-seeded)
  • lime
  • 1 1/2 cups ginger ale
  • cups ice

 

HOW to prepare:

Place cubed watermelon, ginger-ale and ice into blender of choice or a food processor.

Blend well and serve.  Garnish with a slice of lemon or lime.

Freeze the remainder beverage for a tasty treat in a freezer safe container.

 

References:

https://news.nationalgeographic.com/news/2013/08/130820-watermelon-nutrition-health-food-science/

Hydrating Watermelon Drink by Michele Martello, Wellness Advocate

 

Ingredients Used in this video:

Seedless Watermelon

Water infused with fruit

Splash of Coconut Water

Fresh Mint

Ice

Equipment:   Blender

 

Created by Michele Martello, Wellness Advocate for the C Diff Foundation

July 2016

Signs That Tell If You Are Dehydrated

waterDrinking

With the summer season at its peak and heat indexes climbing each day topped by a diagnosis of a C. difficile infection, dehydration can occur quickly.

Here is a short list of major signs to watch for that will indicate the body is low on fluid and prompt attention is needed to gain proper hydration.  Dehydration is dangerous and can even be life-threatening.

**  When any one is unable to maintain adequate hydration due to vomiting, diarrhea, excessive perspiring, over-exposure in hot weather — seek medical attention as soon as possible.

 

Signs of Dehydration (1)

Muscle Cramping:  The hotter you get, the more likely you are to get muscle cramps, and that’s from a pure heat effect on the muscles. As the muscles work harder and harder, they can seize up from the heat itself. Changes in the electrolytes, changes in the sodium and potassium can lead to muscle cramping.

Fever and Chills

Food Cravings: especially something sweet due to the inability for the liver to release glycogen.  Craving something sweet? Reach for a snack that has high water content. Most fruits and vegetables have high water content and will help maintain hydration.

How to Check If You’re Dehydrated

Here are two other ways to check if your body is dehydrated.

  • Try this skin test. First, use two fingers to grab a roll of skin on the back of your hand (between where your watch sits and where your fingers start), advises Higgins. Pull the skin up about ½ to one centimeter high and then let the skin go. The skin should spring back to its normal position in less than a couple of seconds. Higgins says that if the skin bounces back slowly, you might be dehydrated.
  • Check your urine. If you’re well-hydrated your urine will be mostly clear with a tinge of yellow, Higgins explains. Yellow, chardonnay, and orange are the “warning” colors to watch for. When your body is about three percent dehydrated your urine will be noticeably yellow. When your body is about five percent dehydrated, your urine will appear chardonnay-colored. When your body is more than five percent dehydrated – which is considered severely dehydrated – your urine will appear orange.

Tips for Staying Hydrated

  • Keep your water bottle handy and sip throughout the day.
  • Spice up plain water. Add a splash of fruit juice or chunks of fresh or frozen fruit,
  • Try different teas. unsweetened decaffeinated flavored teas, which are available in lots of different flavors, they all count towards your daily fluid goal.
  • Makeover your snacks. Refrain from dry, carb snacks like chips, pretzels, and crackers which have a very low water content, reach for fresh or frozen fruit, yogurt, healthy smoothies, celery with peanut butter, and cut veggies with hummus,
  • Pile on the produce. Set a goal to make half of the meals plated with produce.  Vegetable and fruit servings will supply water as well as a hearty dose of vitamins, minerals.
  • Room temperature or temped water/beverages. When it comes to fluids, refrain from ingesting  fluids with extreme cold temperatures. When ice water comes into the stomach it constricts the arteries surrounding the stomach, which help the stomach function properly and help with water absorption and Ice water will just sit in the stomach until it warms up. If you hear water swishing around in your stomach, it means the water is not getting absorbed. Fluids that are cool or room temperature are better options.
  • Refrain from alcoholic beverages and high caffeinated drinks.

What is the daily total water intake, which includes water gained from foods and other beverages like tea and milk?  The Institute of Medicine recommends that most women get about 2.7 liters of water a day (or about 12 cups), and most men get about 3.7 liters a day (or about 15 cups).

  • Always discuss fluid intake with healthcare providers as cardiac and kidney conditions may alter the amount of fluids allowed on a daily basis.   When in doubt, contact a healthcare provider or visit a local clinic/hospital for complete assessment.  Stay Safe!

(1) http://www.everydayhealth.com/news/unusual-signs-of-dehydration/

Simple and Basic Vegetable Soup Recipe Because “Soup Is Good Food”

Simple & Basic Vegetable Soup

Ingredients:

3 tablespoons butter

2 large carrots, peeled and diced

3 stalks celery, diced

1 (28 ounce) can whole peeled tomatoes, chopped, juice reserved

1 teaspoon dried parsley or fresh parsley

2 quarts Beef broth OR Vegetable broth OR Chicken broth

DIRECTIONS:

In a large pot over medium heat, melt the butter.

ADD the carrots and celery to the melted butter and cook until semi-soft.

Stir in tomatoes with their juice, and  parsley.

Pour in beef OR vegetable OR chicken  broth.

Bring to a boil, then reduce heat and simmer 30 minutes, until vegetables are tender and flavors are well blended.

OPTIONS:

Add 1/2 cup of dry uncooked pasta noodles of choice to the broth and vegetables and cook for 20 minutes until soft

Add 1 cup of cooked chicken cut into cubes for added nutrition (protein) OR cooked beef cut into cubes/small pieces for added nutritional value.

soupchicken3

 

 

Flavored Ice Cubes That Can Be Made At Home

icecubes

A note from the Registered Dietician

Fill  a ice cube tray with organic coconut water and then fill another ice cube tray with freshly squeezed orange juice and/or a store bought apple juice which can be added into smoothies for additional nutrition.

The juice cubes are also great to add into a glass of water for added nutrition and taste.

 

C. difficile; Maintaining Hydration – Ice Pop Recipes

 

foodchockpops

 

Chocolate Chip Cookie Dough Ice Pops
Gluten Free
Recipe yields six ice pops.

 

 

 

 

1 13.5 oz can of full-fat organic coconut milk
3/4 cup unsweetened non-dairy milk, of your choice
1/2 cup coconut sugar (maple sugar, brown sugar would also work)
generous pinch of salt
1 tablespoon vanilla extract
1/3 cup and 3 tablespoons mini chocolate chips, vegan or gluten-free
Place both milks, coconut sugar (or sugar of your choose) and salt in a small saucepan and cook stirring over a low heat until the sugar dissolves. Remove from heat, let cool for a bit, then stir in vanilla. Divide the 1/3 cup of mini chocolate chips between the bottoms of the Popsicle molds. (reserve the remaining chips for later). Fill the ice pop molds with milk mixture leaving a small amount of room on top. *do not put sticks and covers on at this time * Freeze until only partially frozen, about 1 to 2 hours. Remove from freezer adding the remaining half of the chips. Insert sticks and freeze until totally solid.

 

foodstrawberrypops

 

 

 

 

 

Strawberry (Coconut  is Optional) Frozen Fruit Pops
and/or Smoothie

Gluten-free, Vegan (Organic) with no added sugar.
Recipe yields six frozen pops or one large smoothie


1 cup fresh organic strawberries, cleaned and peeled
1 frozen organic banana
3/4 cup Unsweetened Organic Coconut Milk
1/2 cup ice cold cold water
1 tablespoon Chia Seeds
1 teaspoon vanilla extract
1/4 cup unsweetened shredded coconut ** optional
Add all of the ingredients to blender and blend until smooth and creamy. When making the frozen fruit pops pour the mixture into the Popsicle mold and chill for a minimum of 4 hours or until completely solid.
For a Smoothie: Pour blended mixture into a glass and serve.