• 31Jul

    Today’s post in the series “What Are Your Tips for Staying Hydrated?” was contributed by Sarah Shanahan MS, RD, LD; Good Measure Meals Community Wellness Representative

    Sarah_ShanahanFueling and hydrating are two of my favorite nutrition topics. I could easily write on and on about the best ways to stay hydrated, especially during the hot and humid summer we struggle through in the south. But, since Jess covered them so well in a previous post, I can write about something more fun. Cocktails. And their more hydrating better half, mocktails.

    I love a good cocktail. However, since there are a bunch of reasons why I shouldn’t sit down and drink a bunch of cocktails, I like to switch it up with mocktails.

    What’s a mocktail? It’s a faux cocktail. Basically, it’s all the parts of the cocktail that taste good, minus the alcohol. And unlike cocktails, mocktails can be great way to stay hydrated!

    Alcohol itself is dehydrating, and a whole lot of those nasty side effects to a really fun night out are just symptoms of dehydration and low blood glucose. Additionally, anything over “moderate” alcohol intake (in general, one drink daily for women and two daily for men) can at best cause an increase in triglycerides and blood pressure. And at worst, can lead to liver damage, certain cancers, decreased immune system, diabetes, stroke, and heart disease. Yuck. And I didn’t even mention the excess calories you consume and the subsequent drop in blood glucose that make you feel hungrier than normal, which in turn makes you want to eat more than you need. No thanks.

    cocktail 2In an effort to enjoy my night, and the bright life I have ahead of me, I like to sip on lower calorie, alcohol-free mocktails. Don’t get me wrong, you can still make yourself a high calorie mocktail, but there are so many fun things you can do to keep the calories to a minimum. My basic mocktail recipe follows, with some ideas to dress it up. And I highly suggest you serve them in your special occasion glassware to make them stand out.

    Basic Mocktail
    8oz Plain seltzer or soda water
    2oz Juice
    Citrus or Herb garnish
    Stir and serve over ice

    cocktail 1Examples
    Cape Cran
    8oz Plain seltzer or soda water
    2oz Cranberry juice
    Juice of ¼ lime
    Stir and serve over ice with a lime garnish

    Minted Mini Greyhound
    8oz Seltzer or soda water
    2oz grapefruit juice
    Fresh mint leaves
    Stir together and serve over ice

  • 31Dec

    Today’s post is contributed by GMM Intern, Skye Estroff

    I don’t know about you, but I start hearing the phrase, “New Years Resolutions” and my head starts ringing, “here we go again…” The expression has positive intentions, but it’s almost too full of high hopes, which makes us feel defeated before January 1 even begins. It may be said every year, but now is the time to make a change! No more unlucky 13’s to get us down! I have just the tips to keep us on track throughout all of 2014, not just the first few motivated weeks:

    • Alert the media!Picture1 
      • I’m every bit an extrovert, so it comes as no shock that I will tell everyone around me my New Years Resolutions in detail. It may seem like a daunting task if you skew more toward the side of an introvert, but trust me it helps!       Getting your family and friends in the know about your goals can help give you the support you need when making positive changes in your life. Their encouragement (and sometimes nagging reminders) will help keep your goals on the forefront of your mind.
    • Eat some green in 2014!3923917868_f49fd3dc94_o
      • Cupcakes, juicing, and froyo fads may come and go but green will never go out of style. Green vegetables and fruits are rich in fiber, iron and calcium, which aid in GI, blood and bone health.  Keeping on top of your daily values of vegetables will get you on track with green (choosemyplate.com). It’s difficult to choose steamed broccoli over French fries no matter how health conscious you are, so I’m giving you a few creative options that are a lot more crave-able than the standard salad!
    • Drink more water!Water_drop_001
      • If this is the year we vow to be good to our bodies, then it’s the year we up our water intake. Water is a vital part of our health. It aids in kidney health, preventing dehydration and controlling calories by making us feel full faster. It’s recommended we drink about 8 cups daily, but you can never have too many! Try subbing one Coke a day for a glass of water and by the time 2015 hits you’ll be 15 pounds lighter.

    Never thought change could be this easy, did you? Keep it simple with these 3 tricks and you’ll be feeling better than ever in 2014!

    Green Recipes:

    1. GMM Holiday Spinach Dip- http://www.goodmeasuremeals.com/health/holiday-spinach-dip
    2. Kraft Spinach Lasagna- http://www.kraftrecipes.com/recipes/spinach-lasagna-51636.aspx

    Skye Estroff is a senior at University of Georgia studying Dietetics as well as Human Development and Family Science. She is an ambassador for the College of Family and Consumer Sciences, an active member of the Student Dietetic Association and NEGDA, and shadows a Clinical Dietitian at Athens Regional Medical Center. She is now working as a Health Promotion Intern for Good Measure Meals. 

  • 08Jul

    As we head into the hottest days of summer (the high today is 99!), I thought it would be a good idea to address proper hydration.  Whether you are extremely active or mostly sedentary, hydration plays a vital role in your personal health! 

    Let’s start with the facts:

    Water is an essential component of your body’s make up, accounting for around 60% of your body weight. Every physiological system depends on water to carry out its function – from carrying nutrients to cells to flushing out toxins and much, much more.

    If you aren’t consuming enough water, you can become dehydrated.  Basically, this means that your bodily functions cannot be performed efficiently which drains your energy and leaves you feeling fatigued.  So how much water should you consume each day?  There is no simple answer to this relatively simple question, but we can explore some tips and goals that are sure to keep you properly hydrated throughout the hot and humid summer months!

    First off, remember that consumption of water doesn’t just mean drinking straight up water.  You can also rehydrate through eating foods with large water content.  An average diet usually accounts for 20% of your water intake, mostly through fruits and veggies, but also through beverages such as milk and juice.  Although there is water content in beer, wine, and caffeinated beverages, these sources should be used sparingly as they can also be diuretics and have adverse effects on hydration.  The dietitians here at Good Measure Meals™ advocate for water consumption with our meals is to ensure that you are not adding extra calories to your plan (altering the daily nutrition balance) and also to keep you properly hydrated!

    For the average Joe there are several schools of thought on hydration.  The most common approach is the 8 by 8 rule, which basically states that one must consume 8 glasses of liquid per day.  Although this is not supported by scientific evidence, it is an easy guideline to follow.  According to the Institute of Medicine, men are advised to consume around 3 liters of beverage per day and women around 2.2 liters.  Another study by the Mayo Clinic said that proper hydration could be determined using the following equation:

    Body Weight(lbs) / 2 = ounces of water needed

    This is the total consumption though, so you would need to take the equation one step further and account for the 20% water from food, so the equation would look something like this for a 140 lb women:

    140 lbs / 2 = 70 oz.

    70oz * 80% = 56 oz.

    56 oz / 8(oz in a cup) = 7 cups of water per day

    Obviously these are the baseline consumption guidelines, so for those participating in physical activity, we must increase the intake to account for the water loss due to perspiration.  A good guideline is to add an additional 8oz. of water or sport drink for every 20 minutes of vigorous activity.  I found a great resource addressing Exercise Hydration that was put together by the Dietitians from the Sports, Cardiovascular, and Wellness Nutrition group of the American Dietetic Association.  Click on the image below to read through the 1 page fact sheet about how to properly stay hydrated and rehydrate throughout bouts of exercise!

    I hope you found some of this information useful and are ready to fight the summer heat with proper hydration!  Let me know if you have any questions regarding exercise, dehydration, or water consumption!

    In Health,  Jess