Are You Drinking Enough Water?

Did you know that every system of the body depends on water? In fact, water makes up approximately 60% of body weight. An important component of adequate nutritional status is ensuring that the body has enough water to carry out normal functions. With summer approaching and the weather warming, the risk for dehydration is even greater. If you’ve ever experienced dizziness, dry mouth, fatigue, excessive thirst, headache, or dark-colored urine you may have been deficient in your body’s fluid needs, a term referred to as dehydration.  Interestingly, most healthy adults on average produce 1.5 liters/day of urine output. An additional 1 liter of water/day is lost through breathing, sweating, and bowel movements. Therefore, a general recommendation of consuming approximately 2 liters of water/day, or a little over 8 cups, along with a healthy diet (i.e., fresh fruits and vegetables are higher in water) is sufficient to replace lost fluids.

So how can I check my hydration status?

To gauge your fluid needs you can examine your urine output. If it is clear and there is a normal amount of urine present this is usually a good indication that your body is sufficiently hydrated. You can always examine your thirst level. While some medications/ other factors may play a role, a persistent thirst may indicate dehydration. Nonetheless, fluid needs are individualistic and can vary widely.

When should I be drinking more water?

It is recommended to adjust fluid intake depending on your activity level, climate, health status, and even during pregnancy and lactation. Anytime you engage in physical activity it is important to remember to regularly replenish your body with fluids that were lost through sweat/ heat generated during activity. During bouts of illness it is extremely important to stay hydrated with water, Pedialyte, Powerade, or Gatorade (any beverage containing electrolytes) to promote recovery and replace any lost fluids.

Tips!

Make a conscious effort to stay hydrated! Try drinking 1 glass (8 oz) of water at each meal and between meals. This will not only improve hydration but keep you feeling full longer. If you are someone who enjoys coffee, instead of bringing your thermos full of coffee for an afternoon beverage, bring a water bottle and sip on it throughout the day.   

References:

www.rd411.com

Submitted by:

Kylie Weldon, UT Dietetic Intern

"What Does the Dietitian Order?" @ La Costa

Reviewed March 24, 2011

Received 4 out of 5 Forks

La Costa on Market Square is a local restaurant with a diverse menu.  It is self-described as the place “where Latin traditions and fresh flavors converge”.  This was my first time dining at La Costa and it will not be the last!  La Costa offers a seasonal menu utilizing as many local ingredients as possible. 

I met some friends at La Costa for an early dinner.  Earlier in the day I forgot about my evening plans and ate a late lunch at work.  Since I wasn’t very hungry the Baby Spinach Salad looked like a good menu selection.  This salad has dried fig, red onion, shaved fennel, goat cheese, spiced pepitas, and warm maple vinaigrette for a price of $7.  The salads have an option of ordering a small version for a reduced price or adding a protein such as blackened tofu, grilled chicken, flat iron steak or shrimp.  Is anyone wondering, what are pepitas? I had to ask the server to find out.  Wikipedia defines them as “a Spanish culinary term for pumpkin seed”.  I thought the dried figs and pepitas were unique items to add healthy flavor and crunch to salads.  We also shared an order of Baja Fish Tacos from the appetizer menu.  The fish was fried and served in warm tortillas with cilantro-lime cabbage slaw, pico de gallo and spicy crema.  It was a delicious appetizer to share sold at half price as a happy hour special.   

Along with the warm maple vinaigrette, the winter menu offered pumpkin and maple preparations for fresh fish and shellfish.  We were advised if we really enjoyed these seasonal items we must come back soon before the menu changed.  I can’t wait to see what spring and summer has to offer from La Costa.  I will be ready to have another culinary adventure with fresh, local ingredients and great taste!

La Costa receives a 4 out of 5 Fork Rating.  It has plenty of non-fried appetizers.  There is no charge for special requests or modifications and the website states they cater to special dietary needs.  There are more than 3 non-salad healthy options.  Nutrition information is not available for menu items.

References:  

www.lacostaonmarketsquare.com 

www.en.wikipedia.org/wiki/Pepita 

Reviewed by:

Janet Seiber, RD, LDN, CDE

Healthy Living Kitchen

www.utmedicalcenter.org/healthylivingkitchen

865-305-8682

 

          

"What Does the Dietitian Order?" @ Brixx Wood Fired Pizza

Reviewed on March 23, 2011

Received 4 of 5 Forks

Brixx Wood Fired Pizza is a neighborhood restaurant with 2 Knoxville locations (Kingston Pike and Turkey Creek). The dining atmosphere provides an excellent ambience for catching up with friends, celebrations, or grabbing a quick bite to eat. Making full use of their wood-fired oven, Brixx bakes fresh focaccia bread daily for their sandwiches and bakes their handcrafted pizzas to perfection. Additionally, the menu offers a variety of pastas and fresh salads using locally grown produce wherever and whenever possible. The menu is flexible and easy to follow, especially if you’re looking for healthy options such as:

• Non-fried appetizers
• Healthy sides: pasta salad, bean salad, chips, or fresh fruit
• Wood fired pizzas with whole-milk mozzarella unless otherwise noted
• Traditional or whole wheat crust available, or gluten-free crust for $2 extra
• Wood-fired pizzas are brushed with either olive oil or more traditional marinara sauce
• Add extra pizza toppings at no additional charge

Be creative when ordering your pizza! I recommend ordering the Wood-roasted Vegetable Pizza with whole wheat crust, extra basil, pineapples, and artichoke hearts. Meat lovers can’t go wrong with the spicy, Jamaican-style Jerk Chicken Pizza.  This is a great place to dine if you are budgeting your food dollars. Invite some friends and order a few pizzas along with some wine or beer and split the cost!  If you find your appetite lacking, take advantage of the drink specials, and grab the bruschetta appetizer to wind down.

Brixx received 4 out of 5 forks rating because they provide non-fried appetizers, provide nutrition information on-line, and will modify menu options for no additional charge.   To note, Brixx recycles discarded materials whenever possible, which warrants extra bonus points!

References:
http://www.brixxpizza.com/

Reviewed by:
UT Dietetic Intern

What's the deal with Organic Foods?

Before the 1900s, all farming practices were considered organic. It wasn’t until the 1960s and 1970s that the term “organic” started being used as a separate entity to the “normal” foods we were buying. Soon after this labeling hit the stores, the interest in and popularity of organic foods blossomed. Although multitudes of meats, fruits and vegetables started being labeled organic, they were not being held to any standards verifying their authenticity. In 1990, the USDA took control and the Organic Foods Protection Act (OFPA) was passed. OFPA, passed as a part of the 1990 Farm Bill, developed national standards for organically produced agricultural products to assure consumers that products marketed as organic met consistent, uniform standards. The USDA is the agency responsible for regulating these standards. If meat, poultry, eggs or dairy products are labeled organic, they must come from animals given no antibiotics or growth hormones. Organic produce must be raised without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Although almost every fruit, vegetable, or fresh meat cut can be found organic, some are more important to buy organic than others. The Environmental Working Group, an organization consisting of scientists, researchers and policymakers, develops two lists each year; The Dirty Dozen and The Clean 15 (http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/). The Dirty Dozen lists the fruits and vegetables you should always try to buy organic. Celery, peaches, strawberries, and apples top this list almost every year. The Clean 15 list outlines the produce that is acceptable to buy non-organic. These items usually have a thick peel or covering which prevents pesticides and chemicals from penetrating the fruit or vegetable inside. You can find onions, pineapples, avocados, and papayas on this list. Organic foods help in the preservation and conservation of the natural environment. They support biodiversity of plant and crop species, and can be more nutritious. Visit your local farmer’s market for the freshest selection of organically raised produce. Or, plant your own garden filled with all your favorite fruits and vegetables for an even closer to home organic collection!  Submitted by: Alice Jablonski, BS Nutrition 3997 Midland Ave Knoxville, TN 37919 alicejablonski@gmail.com

Preventing Childhood Obesity

 It has been noted that obesity runs in families.  It is true that genetic factors play a huge role in childhood obesity, but the interaction between environmental factors and genetics is what changes the degree of adiposity.  The build and stature of a child more often than not resembles that of their parent.  Therefore, many of the children who are obese have parents who are also obese.  All of this leads to a cycle of obese parents raising obese children.  “Genes don’t make us obese.  They allow us to be obese,” said Hill, who is the director of the Center of Human Nutrition at Colorado Health Sciences University (Ferguson).  Hill blames the American environment for the alarming rates of obesity in our society.    

Parents are the ones that can most influence the child’s eating habits by modeling a healthy diet.  This also goes for exercise; if children see their parents exercising, then they are also going to want to exercise.  Feelings about food and eating are created within the home.  If it is within the home that children are developing these poor eating habits, than it is within the home that we need to try to make the changes.  Parenting habits can be challenging and difficult to change directly.  However, adaptations can be made slowly if enough emphasis is provided by family and others.  

Parents need to promote healthy eating behaviors for children at an early age and allow them to learn to control their own eating patterns while they are young and have boundaries.  There is such a thing as being over controlling and this can cause undesired effects in a child.  This can cause children to become self-conscious about their weight, which can lead to eating disorders.  By enforcing good eating habits and reflecting those daily, parents can easily raise health conscious children who will grow to be healthy adults.    

Submitted by: 

Kristen Jackson Slusher, MS,RD, LDN
Clinical Nutrition Specialist
East Tennessee Children's Hospital
P.O.Box 15010 / 2018 Clinch Ave.
Knoxville, TN 37916
Phone:865-541-8395 / Fax:865-541-8681
E-mail:  kjslusher@etch.com