Hydration: How Much Fluid Does Your Body Need?

Do you know how much liquid your body needs each day to remain hydrated?

Water, water everywhere—but how much do you really need? The question of how much water is needed for adequate hydration is one that has more answers than many other nutrition related questions. The answer to the question is very simple. In 2004, the Institute of Medicine (IOM) assessed hydration status by reviewing research studies and food and nutrition surveys. The IOM stated that the vast majority of healthy people adequately meet their hydration needs by letting thirst guide them. The IOM did not set exact requirements but set recommendations for women at about 91 ounces of fluids per day and for men 125 ounces per day. The recommendations also stated that all fluids count so water, milk, coffee, tea and soft drinks count to body …

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Thinking about Thanksgiving: Healthy Eating Tips

Ways to make your Thanksgiving meal a little bit healthier.

With Thanksgiving drawing close, you are hopefully thinking about your menu and preparing your grocery list. As you put together the meal, take some time to think about how healthier food choices fit within your plan.  The traditional Thanksgiving meal revolves around the lower fat turkey but some of the accompaniments can boost calories, salt and sugar. Making recipe medications is one way to manage the calories and shifting some preparation techniques can lower salt and sugar. As you put together your menu plan consider the following tips. In addition to these recipe changes, consider smaller portion sizes for pies and desserts so that people can enjoy them without having to eat large portions – they can always go back for seconds. …

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McDonald’s Joins the Calories on the Menu List

Patrons will be able to find the calorie count on all their favorite McDonald's foods.

Last week McDonald’s, the largest quick-serve restaurant in the United States, announced that it would join the list of a small number of restaurants that provide calorie information on their menus. McDonald’s stated in their press release that labeling of menus was a part of an overall nutrition plan. In addition to the inclusion of calories on the menus, something that will start this week, in 2013 McDonald’s will test foods that will increase the number of wholesome choices on their menus. Using the 2010 Dietary Guidelines for Americans as a guide, McDonalds’ will include more recommended food groups in the following ways: These plans follow the introduction this past summer of “Favorites Under 400” a menu that highlights information on…

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Summer Snack Tips and Recipes From Local Expert

Registered dietitian and certified personal trainer at Des Peres Hospital shares easy ways to eat healthy this summer.

A popular way to beat the heat is by noshing on ice cream, snow cones and frozen treats (not to mention the hot dogs, potato chips and hamburgers that frequent summer cookouts). While sugar-packed snacks and foods high in fat are often the treat of choice, try a “summer swap out” to help your family have a more balanced diet. Abby Herrick, registered dietitian and certified personal trainer on staff at Des Peres Hospital's MyNewSelf Surgical Weight Loss Program, shared some tips and recipes. “At the grocery store, fill you cart with fruits like bananas, apples, watermelon, grapes and berries,” Herrick said. “You can freeze the grapes, dip the bananas and apples in low-fat caramel, make a watermelon fruit salad and use the berries in yogurt…

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Nutritious Bites

Making the Shift to Healthy Eating

Incorporate more fruit and vegetables into your diet.

January usually brings a resolution to lose weight, eat healthier or work out more, and often by this stage of the month the resolution has fallen by the wayside. If your goal was to eat healthier, there are some simple tips to make this happen. This week, I attended a workshop at the Culinary Institute of America. The goal of the workshop was to boost the inclusion of vegetables, whole grains and beans into the American diet. One of the main concepts of the workshop was incorporating beans, veggies and whole grains not just plopping them on a plate and hoping that your family will eat them. A few of the ideas for inclusion included using beans in place of some of the meat in chili, making oatmeal by adding a variety of other grains and …

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Recipes for a More Healthy Diet

These healthy salads are a matter of finding fresh ingredients and using them in new ways.

Here are some fresh takes on building a healthy salad courtesy of Chef Candice Kumai and Glad Products Company: Spicy Tequila Lime Shrimp Salad For the shrimp: For the salad: For the dressing Add olive oil to a large skillet over medium heat. Once oil is hot, add chopped garlic and cook for about 1 minute. Add cumin and red pepper flakes, and let flavors blend together. Add shrimp and toss. Carefully add tequila and cook until alcohol burns off. Season with salt, and add dried chipotle powder. Once shrimp are cooked, add chopped cilantro, toss and put aside on a plate. Toss mixed greens in a large salad bowl and add in roasted red peppers and black beans. In medium bowl, whisk all of the dressing ingredients together and alter to desired …

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Great Eats With Patti

Better than Asian Carry-Out

Stick to your New Year's resolutions, and cut the fat and sodium with these easy-to-make alternatives to your usual carry-outs.

According to time management experts, Franklin Covey, most New Year’s resolutions are broken well before the end of January. “Eating healthy” surfaces to the top of the list of usual resolutions year after year. Making healthy food does not have to be boring or expensive. With a few simple ingredients found locally, you can stick to your resolutions without breaking the bank. The following recipes are a great alternative to Asian carry-out, minus the sodium and fat that typically accompanies restaurant food. The Asian Chicken Wrap recipe is loosely based on a recipe clipped from Cooking Light years ago. For the quinoa, you can add any vegetables that you would find in fried rice. Add leftover chicken breast or roasted pork, to turn the …

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Wake Up Wentzville

Wake Up Wentzville: Jan. 13 Edition

All the news you need for Friday, Jan. 13.

Good morning Wentzville! Welcome to the column that will help you get through the day. Every Monday through Friday, we'll tell you what's going on around town, what you need to know and where the traffic snags might be. Have a suggestion to make Wentzville Patch more helpful? Leave a comment or drop me an email at joe.scott@patch.com. Do you use social media? Check us out on Facebook and Twitter. Weather: Although there's a 50 percent chance for scattered snow showers overnight, on Friday it will be mostly sunny, with a high near 26 with west wind between 9 and 15 mph, according to the National Weather Service. About this column: A look at what's going on each weekday on Wentzville Patch.

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Recipe Roundup

Recipes for a More Healthy Diet

These healthy salads are a matter of finding fresh ingredients and using them in new ways.

Here are some fresh takes on building a healthy salad courtesy of Chef Candice Kumai and Glad Products Company: Spicy Tequila Lime Shrimp Salad For the shrimp: For the salad: For the dressing Add olive oil to a large skillet over medium heat. Once oil is hot, add chopped garlic and cook for about 1 minute. Add cumin and red pepper flakes, and let flavors blend together. Add shrimp and toss. Carefully add tequila and cook until alcohol burns off. Season with salt, and add dried chipotle powder. Once shrimp are cooked, add chopped cilantro, toss and put aside on a plate. Toss mixed greens in a large salad bowl and add in roasted red peppers and black beans. In medium bowl, whisk all of the dressing ingredients together and alter to desired …

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