Hydration

Watermelon Agua Fresca

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As a dietitian, I’m a little embarrassed to admit that I sometimes have a hard time staying hydrated. In fact, some days I drink more coffee than water! I know I’m not the only one, and that’s why I’m excited about this ridiculously easy way to boost your hydration status during the hot summer months.

An agua fresca is a refreshing drink made by blending a fruit or any edible flower or seed with fresh water, sugar, and ice to make a thirst-quenching summer beverage. I didn’t think the watermelon needed any added sugar, so I simply blended one mini seedless watermelon with about 12 ice cubes, and served it immediately. I also added about a tablespoon of lime juice for some extra kick.  It’s so easy, I can barely call it a recipe.

You can do this with almost any fruit — melons and strawberries would  be easily blended. But I was excited to use watermelon: in addition to being 90% water and rich in potassium and vitamins A and C, it has some surprising benefits. It is rich in lycopene, which is a potent antioxidant. Watermelon is also a fantastic source of L-citrulline, an amino acid that aids in improving circulation and reducing muscle soreness. I drank some of this juice before working out yesterday, and I can (anecdotally) agree with that research today! I felt more energized during my work out, and today have minimal muscle soreness. L-citrulline supplements are sold over the counter, but research indicates that cells absorb it better from its natural source.

So there you have it — in addition to being a tasty way to hydrate and a fantastic source of nutrition, watermelon is of particular benefit to athletes. Give it a try!

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Make Your Own at Home: Ultra Hydrating Face Exfoliant and Mask

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I don’t know about you, but I have unruly skin. It’s started to settle down as I get older, but  I still battle with uneven texture and tone, and a combination of dry and oily patches. Ugh! As you can imagine, I’m a sucker for trying different facial cleansers, moisturizers, and masks. But not one product I’ve ever tried has delivered on its promise of smooth, dewy skin. On top of that, each product usually puts me back $7 – $20 a pop!

I decided to see if I could make my own exfoliant and face mask with simple home ingredients, and I was shocked at how cheap, easy and effective this at-home treatment  has been for keeping my skin hydrated in the dry wintertime.

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Let’s start with the exfoliant. It could not be easier to throw this together. Grab some used coffee grounds and blend with 2 tbsp. of olive oil and 1 tsp. of coconut oil. (If you need the benefits of fresh caffeine — reduction of swelling and puffy eyes — toss a bit of unused coffee grounds into the mix. Better yet, grind fresh from whole beans.) Try to make the blended mixture as fine as possible — after all, you don’t want to assault your skin! The end result is naturally exfoliated skin and deeply hydrated skin.

If your face needs an extra boost — and whose doesn’t, really — supplement this treatment with an avocado-based citrus mask. I tossed 1 whole avocado fruit (minus skin and pit), a kiwi (with skin), the juice of half a lemon, and some more coconut oil into the blender. Voilà, a naturally enzymatic and antioxidant-rich mask!

This mask is full of vitamin C, an antioxidant that can promote collagen production when applied topically. Make sure you have exfoliated first with the coffee ground exfoliant so that the vitamin C has the best chance of being absorbed. Keep out of the sunlight when you’re wearing this mask as the UV rays will destroy the vitamin C compound. Vitamin E, found in the avocado, lends its antioxidant properties to skin when applied topically as well.  Again, stay out of the sun while you’re wearing this mask, since UV rays can destroy vitamin E. The coconut oil contains lauric acid, which may have anti-acne properties. The lemon juice tightens skin and reduces pore size, but make sure to moisturize properly afterwards to avoid too-tight skin.

Leave the mask on for 10-20 minutes and then gently wipe off with warm water. Pat skin dry and moisturize as needed, and enjoy your beautiful skin!

 

 

 

 

 

 

Sweat, don’t fail me now

Last weekend I hiked to the summit of Silver Star Mountain, an awesome Lord of the Rings-esque peak that gave me and my buddies a shining view of five (FIVE!) mountains in the area–Mt. Rainier, Mt. St Helens, Mt. Adams, Mt. Hood, and tiny little Mt. Jefferson. It was only about three miles up to the top, but the 4000+ ft. elevation gain coupled with the 85 degree heat made the trip something to brag about.

As a future RD, I’m obligated to promote water and electrolytes on excursions like these. We were all sweating like water faucets and most of us ran out of water by the end. (Note to self: buy a camelback.) Water will usually do the trick for anything under an hour. But….

Gonna be out for longer? Braving exceptional heat? Pack some salty snacks! Sodium is the most-needed electrolyte for endurance events, but potassium, chloride, and magnesium are important too. Salty trail mix, bananas, dried fruits, and peanut butter (magnesium fights fatigue!) are great snack choices when you’re out on the trail. I’m not necessarily opposed to things like Gatorade and Gu gels, but it is possible to get what you need from whole foods without some of the added sugar and non-nutritive sweeteners that come with commercial electrolyte-replacement products.

The most important rule? Drink more water than you think you need. Make a conscious effort to take a swig of water every fifteen minutes. Believe me, you don’t want anything holding you back from that summit view!

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