Hyponatremia: Signs, Symptoms and Warnings

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Ilana Katz MS, RD, CSSD

Hyponatremia tends to be mostly associated with athletes who participate in long duration sports such as marathons and triathlons. Endurance athletes taking in water during training or an event can develop hyponatremia, a potentially life threatening condition that occurs when sodium levels drop to a dangerous low in the blood stream (below 135 mmol/L (of blood). Early symptoms may include nausea, drowsiness, confusion, headache and fatigue. These can quickly progress to seizures, coma and death if not resolved in time. Importantly, athletes are not the only population that needs to be aware of this deadly phenomenon.

Dilution of sodium can result, as mentioned, from over-drinking, but also from water retention (often a side effect of various medications). Sodium can be lost in various ways other than dilution which include urination, perspiration and gastrointestinal distress (vomiting/diarrhea). Furthermore certain medical conditions such as congestive disease, kidney dysfunction and ineffective ant-diuretic hormones are known causes.

Since hyponatremia has usually been associated with endurance sports, those who engage are much more well-informed than in the past, and emergency staff who treat athletic stress conditions are also far better educated to recognize and manage symptoms, and even play a role in prevention. The sports medicine community has been helpful in raising awareness about risks and signs of over-hydration. However, with obvious evidence that there are many other populations at risk for hyponatremia, it is vital to recognize these so that all health care professionals are on the leading edge of avoidance and if necessary, acute care.

Some examples of patients who may be eligible for high alert:

Psychiatric patients with a syndrome known as psychogenic polydipsia, meaning they drink excessive amounts of water..
Multi-pharmocological patients (especially elderly). Why, well because many medications have potential risks.
- Diuretics deplete electrolytes, including sodium
- Antidepressants increase level of antidiuretic hormone
Patients being administered intravenous hypotonic fluids: hypotonic fluids contain a lower concentration of sodium than blood and thus excessive quantities at high entry rate can dilute sodium.
Tube fed patients: proper fluid levels and electrolyte balance must be continuously monitored and orders adjusted based on results of consistent blood work.

There is also the all controversial sodium debate to consider. Researchers and health practitioners often have opposing arguments as to whether dietary sodium should always be strictly conserved. While lowering sodium is unarguably beneficial for those already diagnosed with hypertension (high blood pressure), increasingly conservative recommendations for the average population is often contested. The argument being that too little sodium can lead to other health problems, the main one being hyponatremia. Interestingly, the dietetic community are in agreement that avoidance of dietary sodium is unlikely to cause hyponatremia. Even a very low sodium diet of 500 – 1000 mg/day should maintain adequate levels under normal circumstances. It is the complexity of what defines “normal circumstances.”

In summary, with regards to controlling appropriate levels of sodium in the blood and avoidance of hyponatremia, not only athletes should be aware of hyponatremic signs and symptoms. For those with a normal blood pressure, eating patterns and water intake should be developed based on clinical judgement, guidelines and scientific evidence.

JULY 2018 NEWSLETTER

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More than half the year has now gone: Have you reached at least half the goals you set for 2017 yet?

Summer is a great time to be healthy and/or lose weight because foods are light, fruits and vegetables are at their prime and the weather provides no excuses for avoiding exercise.

FRUITS AND VEGETABLES

ALWAYS IN SEASON FOR HEALTH

Summer offers lots of variety in fruits and veggies.

Fresh fruits and vegetables are most nutritious and best tasting when they are picked at their peak. It is thus important to recognize the signs of good quality and freshness.

Before buying any product, make sure it is of high quality. Take time to observe the environment where produce items are located. Is the area organized and clean? Some fruits and vegetables need to be kept at a certain temperature to maintain peak freshness.

Bruised or wilted foods suggest they were not handled properly and/or they are past their prime. Damaged areas or bruises can increase spoilage and such produce tend to lose nutrients.

Picking your own selection of fruits or vegetables tends to increase quality when compared to buying prepackaged fruits or vegetables that have already been bagged for convenience.

Often, using frozen fruits or vegetables is another option. Frozen fruits and vegetables are a convenient way to store produce items for extended periods of times. It might also be more practical to buy frozen fruits that may not always be available fresh.

Canned fruits can also offer convenience. They already been cooked, sealed and processed and thus any nutrients can be retained due to peak quality picking and efficient canning.

When it comes to fresh, frozen or canned produce, use what best fits your lifestyle. The main goal is incorporate a variety of fruits and vegetables into your diet and aim for at least five servings a day.

Am I talking about a vegetarian diet? Not necessarily. The 2010 American Dietary Guidelines encourage Americans to consume more of a plant-based diet to maximize nutrient intake. This simultaneously allows a diet lower in calories, fats, and added sugars. A plant-based diet is one that is largely made up of fruits, vegetables, grains, nuts, and legumes and made up minimally of animal-based products such as meat, fish, and poultry.

Benefits:

Cholesterol is found in animal products. By limiting your intake of animal products, you are decreasing the amount of dietary cholesterol you consume. Cholesterol is still found in animal byproducts such as milk or cheese.
Associated with lower cholesterol, lower risk of developing heart disease, lower blood pressure, lower risk of developing hypertension, and lower risk of developing type 2 diabetes.
Protein is not a problem: it can be found in a variety of sources, not just meat, poultry, or fish. (Such as legumes, nuts, seeds and grains).
Fruits and vegetables are great examples of nutrient-dense foods meaning they provide a lot of vitamins and minerals at a lower calorie count.
Those who tend to eat mostly vegetarian based nutrients, tend to have a lower body fat and fewer rates of cancer.

What to watch out for?

Restricted diets of any type can pose health risks so it’s important to make sure you are getting all of the nutrients you need. Strict vegetarians or vegans may need to ensure they are consuming adequate vitamins that are typically more bioavailable from animal sources, such as Vitamin B12 and Iron.
With any diet, it’s important to eat a variety of foods from a variety of categories to get all of the nutrients your body uses.

Thinking of adopting a more plant-based diet?

Take your favorite meals and figure out ways to make them meatless. Vegetable lasagna, Enchiladas, and Stir-fry are some great meals to start with. And of course, you can just scale down the animal-based portions instead.
Consider going meatless on Mondays. Meatless Mondays are a growing trend by those adopting a plant-based diet.
Check out local vegetarian restaurants- you may be surprised to find out you really can broaden your palate after all!
Need inspiration? Don’t forget to look at the internet for some great recipes. Vegetarian Times online or magazine can get you started. Also at VT, you can find a list of substitutions: http://www.vegetariantimes.com/resources/ingredient_sub_list/

Some world class athletes are vegetarian or flexitarian?

Just to name a few:

Bill Pearl, four time Mr. Universe Winner

Joe Namath, legendary quarterback

Martina Navratilova, tennis player

Robert Parish, NBA basketball player

Dave Scott, Ironman World Champion multiple times

Billie Jean King, tennis player

Tony Gonzales, NFL player

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Recipe of the Month:

Vegetarian BBQ Tacos

(Serves 4)

(I had to add some parallel to BBQ, after all July is the month we celebrate American Independence – and what better way than to flavour it up with Barbeque).

BBQ Sauce

1 1/2 Tbs. ketchup

1 Tbs. Worcestershire sauce

1/2 tsp. honey

1/8 tsp. hot sauce, or more to taste

Tacos

1 1/2 Tbs. vegetable oil

1 cup sliced portobello mushrooms

1/2 cup diced green bell pepper

1/2 cup shredded carrots

1 cup soy crumbles; consider various brands and types such as gluten, tempeh, or seitan crumbles or vegetarian ‘meats’ that resemble your favorites. Quorn™ makes a faux chicken that many vegetarians and non-vegetarians alike enjoy!

4 6-inch corn or flour tortillas, warmed

2 Tbs. chopped red onion

1/3 cup tomatoes, halved

1/2 cup shredded lettuce of choice

1/2 cup shredded Cheddar cheese

1 Tbs. pickle relish, optional

DIRECTIONS

To make BBQ Sauce: Combine all ingredients in bowl.

To make Tacos: Heat oil in nonstick skillet over medium heat. Add mushrooms, bell pepper, and carrots, and cook 3 minutes, or until vegetables are softened, stirring halfway through. Add soy crumbles and 2 Tbs. BBQ Sauce. Cook 8 minutes, or until soy crumbles are browned.

Fill tortillas with soy crumble mixture. Top with red onion, tomatoes, lettuce, cheese, and relish, if desired. Serve with BBQ Sauce.

Per Serving:

Calories	178
Protein	12g
Total Fat	10g
Saturated Fat	3.5g
Carbs	10g
Cholesterol	15mg
Sodium	409mg
Fiber	3g
Sugar	4g

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Whatever way you choose to get active, remember to always focus on Hydration. Besides maintaining a hydrated state daily, in this very hot and humid Georgian climate, it especially important to focus on Hydration during Exercise …

Staying hydrated during exercise is believed to delay fatigue and can help prevent heat-related illness. Adequate hydration can help decrease fluid losses, decrease strain on the heart and cardiovascular system, and enhance performance.

Hydrating before exercise is important, however, replenishing lost fluids, or rehydration, is effective in enhancing performance and retaining the balance of fluids in the body. Drinking cold water as well as sports drinks can help to maintain proper body temperatures during exercise, especially in hot environments. Excessive fluid intake combined with inadequate salt intake can lead to a dangerous condition known as hyponatremia. To rehydrate quickly after exercise, an athlete can consume 120-150% of fluids lost while consuming sodium to help retain fluids.

Sports drinks during exercise may provide some benefits. The key ingredients in sports drinks are water, carbohydrates, and electrolytes. Sports drinks help restore nutrients that are lost during sweat and are considered a functional food for athletes. The sugar content of most sports drinks is between 5-10% and calories are often 6-12 per ounce. The electrolytes are usually sodium, chloride, potassium, and phosphorus. Sports drinks should not be confused with “Energy” or “Energy Sports” drinks that are now in the market. Research suggests a 6-8% carbohydrate solution containing a combination of glucose, fructose, sucrose, or glucose polymers are the most effective for those who need carbohydrate replacement.

The beverage of choice also depends on the type of exercise and environment:

Prolonged endurance events utilize glycogen and blood glucose as the main source of energy à carbohydrate replacement is beneficial

Environments in which dehydration or hypothermia might be a cause for concern à water replacement is beneficial

Prolonged exercise in the heat where an athlete losses nutrients through sweatà electrolyte replacement is beneficial

Fluid-Carboydrate Corner: Beverages

Beverages containing fluid and carbohydrates: 8 oz. serving
Beverage	Carbohydrate Source	% carbs	Grams carbs	Sodium (mg)	Potassium (mg)
Gatorade Thirst Quencher	Sucrose, Glucose, Fructose	6	14	110	30
Gatorade Endurance Formula	Sucrose, Glucose, Fructose	6	14	200	90
Gatorade Energy Drink	Maltodextrin, Glucose, Fructose	23	53	133	20
Accelerade	Sucrose, Trehalose (disaccharide)	6	15	120	15
PowerAde	High-fructose Corn Syrup	8	19	55	30
Lucozade Sport	Glucose, Maltodextrin	6	15	Trace	Trace
All Sport	High-fructose Corn Syrup	8	20	80	50
Ultima Replenisher	Maltodextrin	1.5	3	37	100
Coca-Cola	High-fructose Corn Syrup; Sucrose	11	26	9.2	Trace
Diet Soft Drinks	0	0	0	0-25	Low
Orange Juice	Fructose, Sucrose	11	26	2.7	510
Water	0	0	0	Low	Low

Wishing y’all a Happy 4th … Be safe, Train Strong, Replace Sweat — Hydrate !!

ILANA

June 2018 Newsletter

Published on

June is Fresh Fruit & Vegetable Month!
Therefore, this newsletter is about why fruits and vegetables are so important and the recommended amount to eat.

A great way to find organic, fresh and colorful produce, is visiting a Farmer’s Market. Stay tuned to find helpful links to find your nearest farmer’s market.

Lastly, who doesn’t love a good salad? Hopefully you will love the recipe of the month, a simple but adventurous, nutritious and delicious hearty salad.

Why Fruits and Vegetables?

These inspiring foods: ¨Are full of vitamins and minerals to help you feel healthy and energized.

¨ Have fiber, which fills you up and helps your digestion.

¨ Reduce disease risk, such as heart disease, diabetes, high blood pressure, and cancer

¨ Are nature’s convenience food – easy to prepare and eat

¨ Add variety and color to your plate

How many Fruits and Vegetables?

Maybe you’ve heard all the reasons before, but Americans are still not eating enough fruits and vegetables. Here is what to aim for:

¨1 ½ to 2 cups of fruit per day . This is about 3 servings of fruit daily

¨Try ½ cup blueberries with breakfast, 1 peach at lunch, and

½cup strawberries in the evening

¨2 to 3 cups of vegetables per day. This is about 3 servings of vegetables per day

¨Try ½c up spinach scrambled with an egg for breakfast,

½ cup carrot and pepper slices in the afternoon, and 1 to 2 cups of colorful mixed green salad (with dark lettuce, cucumbers, tomatoes, and more) with dinner.

Have you visited a farmers’ market lately?

There are a number of reasons why Farmer’s Markets are a great idea to both the consumer and the producer. The main one being that these smaller companies cannot afford to got through organic certification, so they do not label their produce organic. … but their farming principles are by true definition, organic”

Here are a few other wonderful reasons to visit a local farmer’s market:

SNAP and WIC cards are accepted at most farmers markets.

You can try a new fruit or vegetable!

Have you ever tasted gooseberries or rhubarb? Many farmers markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious.

Farmers often have good recommendations on ways to prepare their products.

Farmers markets can be important anchors for vibrant communities.

Meet your local farmers, learn about foods grown in your area and catch up with friends and neighbors while stocking up with local goods. Supporting your local farmers market strengthens your community.

It’s a great way to get kids involved.

Let them pick out something new to try, then they can help prepare a meal or snack.

Shopping at farmers markets supports your local farmers and keeps the money you spend closer to your neighborhood.

Freshly picked ripe food is at its peak in flavor and nutrition.

Stop by your local farmers market today, learn about where your food comes from, and enjoy some delicious and nutritious food.

The United States Department of Agriculture can help you find the nearest farmers’ market!

Visit http://search.ams.usda.gov/farmersmarkets

Wash fruits and vegetables correctly.

Tips to washing produce (as recommended by the Food and Drug Administration (FDA))

Wash produce. Many pre-cut, bagged produce items like lettuce are pre-washed. If so, it will be stated on the packaging. This pre-washed, bagged produce can be used without further washing.

As an extra measure of caution, you can wash the produce again just before you use it. Pre-cut or pre-washed produce in open bags should be washed before using.
Begin with clean hands. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.
Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing or eating. Produce that looks rotten should be discarded.
All unpacked fruits and vegetables, as well as those packaged and not marked pre-washed, should be thoroughly washed before eating. This suggestion includes produce grown conventionally or organically at home, or produce that is purchased from a grocery store or farmer’s market.
Wash fruits and vegetables under running water just before eating, cutting, or cooking.
Even if you plan to peel the produce before eating, it is still important to wash it first.
Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.
Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
Drying produce with a clean cloth towel or paper towel may further reduce bacteria that may be present.

RECIPE OF THE MONTH:

TOSS A SIMPLE BUT HEARTY SALAD

Combine washed salad greens, chopped red cabbage, fresh basil or cilantro, and a variety of sliced vegetables such as tomatoes, bell peppers, snow peas, carrots, onions, cucumbers, and more.
Top with your favorite protein, such as grilled steak, rotisserie chicken, cooked shrimp, garbanzo beans, tempeh, walnuts or edamame.
Toss with a light dressing or a simple vinaigrette of olive oil, balsamic vinegar, salt and pepper.

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FITNESS TIPS TO STAY MOTIVATED

Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.

For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

Make it fun

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn’t have to be drudgery — and you’re more likely to stick with a fitness program if you’re having fun.

Make physical activity part of your daily routine

If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.

Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help you stay motivated.

You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.

Join forces with friends, neighbors or others

You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

Reward yourself

After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

Be flexible

If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you’ve regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.

WISHING YOU A HEALTHY MONTH,

ILANA

MAY 2018 NEWSLETTER

Published on

Spring is in the air… baseball fans are excited about the new season, all the teams have just completed their spring ball and have begun their regular season. Now the games count. Hopefully the previous newsletters have you transitioning into a good groove. And like baseball, I hope you are in “full swing” to a newer and better you. Now the pre summer plans count !!

Spring also translates to allergy season, so first tip of the month:

How to Keep Your Immune System Strong

In 2013, over 70% of Americans turned to nutraceuticals for help to boost the immune system. But most dietitians and Nutritioninsts will attest that the number 1 reason why people get ill is due to a poor diet.

Here are some immune boosting properties found In eating everyday foods:

– Vitamin C (OJ – immune booster)

– Probiotics (yogurt – healthy bacteria)

– Mushrooms (selenium – antioxidant)

– High fiber grains (antimicrobial capabilities)

– Vit E (for antibodies)

– Zinc (beef & beans – white blood cell production)

– Garlic (antil-viral/bacterial/fungal)

– Omega 3 fatty acids (fatty fish – reduce inflammation).

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IDEAS FOR LIGHT SPRING LUNCHES:

Delectable Wraps

Tired of the same old lunches…try some of these refreshingly healthy wrap ideas:

Sliced turkey breast, avocado, tomato, mixed salad greens, mayonnaise, Dijon mustard
Shredded chicken, tomato, fresh basil, mayonnaise, lettuce
Tomato, sliced mozzarella, roasted peppers, pesto, arugula
Hummus, roasted vegetables (try peppers, onions, zucchini, and eggplant)
Grilled chicken, hot sauce, celery leaves, lettuce, blue cheese dressing

REMEMBER: Try to use low fat Or Non Fat mayonnaise, and only use a little!

EVEN BETTER : Use GREEK Yogurt instead of mayonnaise – you will be amazed !!

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FITNESS CORNER:

Road Racing

Normally around this time Road Races start to heat up. No matter if you are a seasoned veteran or want a fun new outdoor activity, there are races that support a good cause that you can be a part of. It’s the best of both worlds; you get to be active and help those in need as well. To find a race near you, or even perhaps take part in a rewarding fundraiser visit www.active.com. Not only will you boost your own body composition goals, but you will feel a sense of intense accomplishment while doing it!!

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10 Tips that $ave You Cash-o-la

Next time you plan on doing some grocery shopping, incorporate some of these ideas into your routine to help keep your money where it belongs….in your pockets!

10 . Make a Shopping list

9. Staple Food Stock-Up

8. Check Expiration Dates of Your Food

7. Pack Sack lunch (1-3/week)

6. Avoid shopping when hungry

5. Purchase Store Brands

4. Minimize purchase of convenience foods

3. Shop the Specials and Maximize Your Coupons

2. Eliminate Impulse Buys

And the number 1 tip for this time of year

When you go to the store, stock up on different fruits to keep your fruit bowl full. Not only will this satisfy sweet cravings, but buying “in season” produce saves on both money and “fat”.

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NUTRITION TIP:

SMART SNACKING

When you’re hungry between meals, choose a high-fiber snack, such as a small handful of fiber-rich nuts or whole fruits, such as apples, oranges, plums, or bananas.

Healthy snacking is good for your body. It keeps your metabolism high and provides vitamins and minerals to keep you strong.

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Cardio workouts – get some intervals in for leaner, faster results

Interval training is associated with fat burning is because the higher the intensity the more likely the physiological response is to overcome lipogenesis sensitivity (in layman’s terms, fat storage mode). To keep it simple, the mechanism is related to how the different hormones bind to either alpha or beta receptors. Before going into a physiology dissertation, in its simplicity, high intensity can overcome problems associated with alpha-receptor dominance in stubborn body fat. Well, why not keep the intensity high all the time, you may ask. The answer is that while high intensity can break down fatty acids in the cell, it does not burn fatty acids as a fuel, so that’s where the intervals become important. Switching between high and low creates that magic bullet.

Treadmill – 35 minute work out – grade intervals

Choose a challenging pace yet still able to keep long safe strides (correct pace is about right before you feel like you need to jog)

Mins and Grade %

0 – 2 : 0%

2 – 10 : 4%

10 – 18 : 6%

18 – 24: 8%

24 – 28: 10%

28 – 30: 12%

30 – 35 : 2% (cool down)

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Till Next time then,

ILANA

APRIL 2018 NEWSLETTER

Published on

Its April, and that means warmer temperatures. With the change of season, we are soon going to be experiencing the heat and humidity. Well, what does this mean in the world of nutrition? You got it, the importance of hydration!! Not that hydration is less important in winter, however, with the heat it is often more difficult to stay hydrated. My main point is, do not rely on thirst as an indicator

You should become accustomed to consuming fluids without feeling “thirsty”. Enough fluid should be consumed so that your urine is a clear color. Dark yellow, means drink more, and brown, means see your physician.

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Prescription for Life

Water is without a doubt the most important component in our diet. Proper hydration not only allows the body to maintain structural and biochemical integrity, but it also prevents overheating, through sensible heat loss (perspiration). Many physically active people may have experienced the affects of acute fluid deficiency on a hot day, better known as heat exhaustion. Dehydration can furthermore, be a long term problem.

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Fitness Corner

If you have been to the stores recently, I am sure you would have noticed that bathing suits, tanks, and shorts are covering the mannequins!

The feeling ofspring fever is certainly enduced! So, why not take advantage of your lunch period, grab a few co-workers, and get some vitamin D in the sunlight? Take 15 – 30 minutes of your lunch break and sneak in some walking! Moving about will help re-energize your body and brain to burn calories and be more productive when you return to your work.

It’s not too early to start hitting the pools, either. Get bathing suit ready before the outdoor pools open.

Swimming has some great benefits:

S Aerobic exercise without heavy impact on the joints and skeletal system

S Increases muscle strength and tone through resistance

S Has been shown to improve bone strength, especially in post-menopausal women

S Utilizes full range of motion for increased flexibility

S Gives your heart a great workout which, in turn, helps increase circulation

S Burns calories to help you maintain or lose weight

S Can help reduce exercise-induced asthma for some

S It can improve cholesterol and lower the risk of developing diabetes

S Causes the body to release endorphins which make you feel good

S Can create the same relaxation that yoga does as it focuses on breathing

S Can activate a process in the brain that allows the brain to replace cells destroyed by stress

Most club pool facilities offer a variety of swimming activities so you can find one that suits you, such as: laps, open pool, and water aerobics.

Interested in some group training, and setting some ultimate or “bucket list” goals?

Now is a great time to join a sports club… so many options available.

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April is Also Alcohol Awareness Month

Spring fever also induces the joy of sitting on an out door deck, enjoying a Rita or two…

Keep these tips in mind, when approaching temptation:

S Moderate consumption provides little, if any, health benefits to younger people

S The risks of alcohol abuse increase when drinking starts at an early age

S Drink in moderation: no more than 1 drink/day for women and 2 drinks/day for men.

S Alcohol is considered dangerous when consumed in excess

S One drink a day may increase the risk of breast cancer

S According to a study in the American Journal of Clinical Nutrition, alcohol consumed during meals may promote overeating

S Consumption may increase triglycerides in the blood

S For those with diabetes or reactive hypoglycemia and other conditions, consumption can cause low blood sugar

S For athletes, alcohol consumption after a workout may diminish protein synthesis leading to decreased muscle growth

S In general, alcoholic beverages contain little beneficial nutrients but plenty of calories

Calorie Corner

How do you take your coffee? You might be surprised how those calories can add up from sugar, cream, milk, flavored syrups, etc. when you order your latte at your favorite coffeehouse. The next time you order, here are some tips to help you get a delicious flavor without all the extra calories:

S Ask for non-fat milk (or soy milk if you cannot drink milk)

S Consider ordering something the size of a Grande or smaller.

S Not only are you watching calories but maybe expenses so choose certain days of the week as your coffeehouse days.

Consider only getting specialty coffee on M/W/F or T/Th/Sa to save you time, money, and calories.

S Always skip the whip

S If you are ordering a flavored latte, consider asking for:

1 pump of syrup in a Tall (they usually get 3 pumps)
1 – 2 pumps of syrup in a Grande (they usually get 4 pumps)
3 pumps of syrup in a Venti (they usually get 5 pumps)

S Different syrups at different coffeehouses have different amounts of calories. At Starbucks:

1 pump flavored syrup = 20 calories
1 pump mocha = 25 calories
1 pump Pumpkin Spice syrup = 38 calories
1 pump white mocha = 60 calories

S Let’s compare:

1 Regular Tall Pumpkin Spice Latte with 2% milk and whip cream on top:	1 Tall Pumpkin Spice Latte with non-fat milk, no whip cream, and only 1 pump of syrup:
= 300 calories	= 130 calories
Drink it every day of the week	Drink it every day of the week
= 2100 calories	= 910 calories

S That’s over 1,000 calories saved by cutting down on the added sugar and fat.

[The information related to the coffee choices was provided by a future dietitian who really loves her coffee and her figure at http://mindofhealth.wordpress.com/]

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Recipe Selection of the Season

Spring Raspberry Sensation

1 pt. (2 cups) raspberry sorbet or sherbet
1 cup cold fat free milk
1 pkg. Sugar Free Vanilla Instant Pudding
1 tub (8 oz.) COOL WHIP FREE Whipped Topping, thawed
1 cup raspberries

LINE 9×5-inch loaf pan with foil. Spoon sorbet into pan; freeze 10 min.

POUR milk into large bowl. Add dry pudding mix. Beat with wire whisk 2 min. or until well blended. Gently stir in whipped topping. Spread pudding mixture over sorbet in pan.

FREEZE 3 hours or overnight. To unmold, invert pan onto plate; remove foil. Top with raspberries just before serving. Let stand 10 to 15 min. to soften before cutting into 12 slices.

Per serving: Calories100; Protein 2g; Fat1g;

Carbohydrates 15g; Sodium 130mg; Saturated fat 1g; Cholesterol 0mg

ILANA

ALWAYS IN SEASON FOR HEALTH

Vegetarian BBQ Tacos

June is Fresh Fruit & Vegetable Month! Therefore, this newsletter is about why fruits and vegetables are so important and the recommended amount to eat.

Have you visited a farmers’ market lately?

Wash fruits and vegetables correctly.

RECIPE OF THE MONTH:

FITNESS TIPS TO STAY MOTIVATED

June is Fresh Fruit & Vegetable Month!
Therefore, this newsletter is about why fruits and vegetables are so important and the recommended amount to eat.