Thanksgiving Sides with a Side Note

Published on November 13, 2012 in Recipes and Uncategorized. 0 Comments Tags: .

Susanna DeRocco

Healthy Bodies, Happy Minds

As you are aware, we are moving into a season that revolves around gratitude, love, celebration, family, and food.

With Thanksgiving around the corner, I have provided a few healthy and simple side dishes (and one ‘leftover’ recipe) to consider in lieu of the creamier, more decadent sides to which we may be accustomed.

The fact is, the few, special meals you may have with your family and friends throughout the holidays are often flanked with tradition–a big part of which includes certain foods.  There are some things that you just cannot mess with when it comes to these far-reaching rituals. Altering or removing a certain dish could be the “Et tu, Brute” that puts the family over the edge (the lime jello-pineapple- ‘mold’ incident of 1997).

Most of the time I can find a healthy alternative to recipes but the truth is,  sometimes there is just not a good substitute (i.e. the pie-crust incident of 2009 ).  My philosophy for the holidays is to make that special dish–the one you just cannot live without–the way you like it.   Enjoy a bit of that special dish during your holiday meal (just not the entire pan/tray), and most of all, enjoy the time with your family and friends!  In the meantime, give one of these sides a try and let me know what you think!

Sauteed Green Beans with Garlic: A nice alternative to Green Bean Casserole

Ingredients:

1 pounds fresh green beans, ends removed

1 tablespoon extra virgin olive oil

2 cloves garlic, small chop

1/2 teaspoon freshly ground black pepper

Kosher salt

Method:

1.)  Blanch the string beans in a large pot of boiling salted water for @ 3minutes (if using French green beans, haricots verts, blanch for half the time).

2.) Drain immediately and immerse in a bowl of ice water (this sets the beans and keeps their bright green color).

3.)  Drain beans after a few minutes and dry with paper towels, if necessary.  You can do this step a day in advance and store the green beans in a Zip-loc bag with a damp paper towel in the refrigerator.

4.)  Heat the olive oil on medium high in a large sauté pan.  After oil has heated, add green beans.  Sauté  for about one minute and then add chopped garlic. Season beans with salt and pepper, to taste.  Lower heat to medium and sauté @ 5 more minutes, tossing occasionally, to make sure the garlic doesn’t burn (if it gets brown and crisp, that is okay).

Serve warm or at room temperature, top with toasted almond slivers if you are looking for something crunchy!

Mashed Potatoes and Parsnips A creamy way to round out potatoes with far less butter than most recipes!
Picture of Mashed Parsnips and Potatoes Recipe

Ingredients:

8 medium red or white new potatoes (see Tips below), washed and cubed
4 parsnips, peeled and cubed
1 cup milk
3 tablespoons butter
1 tablespoon chopped parsley
Dash cayenne pepper
Several grindings of black pepper
1 teaspoon salt

Method:

1.) Put the potatoes and parsnips in a large pot with water, making sure that the water completely covers them. Bring to a boil, lower the heat to medium, then cover and simmer for 20 – 30 minutes, stirring occasionally with a spoon.

2.) Test the tenderness of the potatoes with a fork; they should pierce easily and be tender, yet firm. Drain any remaining liquid and mash the potatoes with a potato masher until there are no visible lumps.

3.) Add the milk and butter and continue to mash until the potatoes are smooth and creamy. Stir in the parsley, cayenne pepper, black pepper, and salt, and beat thoroughly with a wooden spoon until all the seasonings are completely mixed in. Cover and serve warm.

Simple Roasted Cauliflower ‘Steaks’

Ingredients:

2 (2 1/2-to 3-pounds) head cauliflower

Extra virgin olive oil

Kosher or sea salt & freshly ground black pepper

Method:

1.) Preheat oven to 425°F

2.) Cut cauliflower lengthwise into 1/2-inch-thick slices. Divide among 2 sheet pans and toss with @ 1 ½  tablespoon oil and 1/2 teaspoon each of salt and pepper (on each pan).

3.) Roast, turning once or twice, until golden and just tender, about 25-35 minutes.

 

Roasted Butternut Squash Salad with Warm Cider Vinaigrette

Recipe courtesy of the Barefoot Contessa, Back to Basics 2008

Ingredients:

1 (1 1/2-pound) butternut squash, peeled and 3/4-inch) diced

Good olive oil

1 tablespoon pure maple syrup

Kosher salt and freshly ground black pepper

3 tablespoons dried cranberries

3/4 cup apple cider or apple juice

2 tablespoons cider vinegar

2 tablespoons minced shallots

2 teaspoons Dijon mustard

4 ounces baby arugula, washed and spun dry

1/2 cup walnuts halves, toasted

3/4 cup freshly grated Parmesan

Method:

1.)  Preheat the oven to 400 degrees F.

2.)  Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

3.)  While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Off the heat, whisk in the mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper.

*4.)  Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

* I often serve this on a large platter with all of the ingredients lined up individually; first the arugula, then the squash mixture.  I have the nuts, parmesan and dressing in individual ramekins on the platter so people can serve themselves—this prevents the arugula from wilting under the warm squash mixture prematurely and also looks really pretty!

Don’t forget about the leftovers!!!!

This salad is a tasty and healthy change from your usual mayonnaise-laden turkey leftovers.  Substitute poached or grilled chicken and serve over greens or on toasted whole-grain bread for a wonderful fall meal!

Walnut Turkey (Chicken) Salad with Green Apple Vinaigrette

Photo courtesy of Taste of Home

Ingredients:

*1 pound chopped/pulled cooked turkey

2 1/2 Tablespoons apple cider vinegar

1 Tablespoon mild honey

2 Tablespoons finely chopped shallot

5 Tablespoons good olive oil

1/3 cup finely diced Granny Smith apple

1 cup dried cranberries

**½ cup toasted walnuts

1 celery rib, diced

½ teaspoon salt (or to taste)

1 small head Boston or Bibb lettuce (I like arugula)

Method:

In a medium bowl combine vinegar, honey, shallot and whisk in olive oil.  Add cranberries, apples, walnuts and celery.  Drizzle mixture over prepared turkey and carefully combine.  Serve over greens or on toasted whole-grain pane with greens.

* to poach chicken, bring 2 cups of chicken stock (or water) to a boil, add 2 pounds of boneless chicken breast and simmer until just cooked through, about 12-14 minutes

** heat walnuts in a pan over medium heat for 5-7 minutes; stir occasionally

Holiday meals are a time to spend with family, give thanks and celebrate.  Give yourself permission to enjoy the meals with your family and friends.  If you focus on eating healthfully the rest of November and December, splurging a little on the holidays is okay. Splurging for two entire months, however, is another story! Be aware of using the entire holiday season as an excuse to eat mindlessly.  Plan your events carefully.  Don’t eat food just because it is there. Ask yourself if you are truly hungry.  How are you feeling after eating a certain food?  If you are full but tempted by the dessert table, find a friend to talk to or grab a glass of water.  Be aware of using the entire holiday season as an excuse to eat mindlessly, but do enjoy those special, traditional foods, without guilt!

 

Fit Mom Spin and Bootcamp Fundraiser

Published on November 12, 2012 in Blog and Uncategorized. 0 Comments Tags: .

When: Sunday, Dec 2nd 2-5pm

Where: Interactive Fitness (29 Greenmeadow Dr) (old Smyth building)

Who: all are welcome (men and women). You do not need to be a member of the gym to participate. Please bring a new toy and a canned food to enter.

What: This is a fundraiser to benefit Toys for Tots and the Asssistance Center of Towson. Come help those in need and give back to your community.

More info: The first spin class will run from 2-2:45, the bootcamp class will be from 3-3:45, and a 2nd spin will run from 4-5pm. RSVP to fitmombaltimore@verizon.net to reserve a  bike  for either or both class times. Any questions call 410-952-8209

ACT now? You bet we did!

Published on November 6, 2012 in Challenge of the Week and Uncategorized. 0 Comments

Susanna DeRocco

Healthy Bodies, Happy Minds

As we wrap up the final days of our “Accountability Challenge Together” (ACT), I want to congratulate you all on the enormous amount of  time, unyielding effort and month of hard-work you put into making this challenge a successful one for yourself and for your partner!  I have overheard many of you talking about how some of the changes, though perhaps daunting at first glance, have now become habits!  How, you are going to keep incorporating the changes you have made and how, some of the changes weren’t really that difficult but simply took a bit of a boost to get you started.  Please recognize that any change that you have made as a result of this challenge is a positive step in the right direction.  I know for me, due to an old shoulder injury, I will have to forgo my 100 push-ups a day– BUT I can certainly do 50–and that is 50 more than I was doing prior to the challenge! Here are a few things to consider after these past four weeks.  Please feel free to add your thoughts and experiences!  We would love to hear about them!

1.Trying something new boosts brain power! Our first week had us trying a new form of exercise.  Whether it is a new food, new exercise class, or learning a new language, trying something new and learning new things increases brain function and creates new neuro-pathways that keep our brains young!  Challenge yourself by continuing to get out of your comfort zone–the courage it takes and the sense of accomplishment you will feel afterward are well worth it!

2.Having support really does make a difference! We know that exercise reduces stress in a number of ways; it reduces levels of the body’s stress hormones and stimulates endorphins.  Studies have also shown strong correlations between a social support system and good health, particularly with regards to our stress levels.  During our ACT, not only did we get the full benefits of exercise, but the added bonus of having personal support systems in our partners.  Supporting one another with kindness and concern is essential for our well-being and is often one of the best remedies for stress!  Keep on lifting one another and sharing ideas, recipes, challenges and successes!

3.It takes time for habits to form! The European Journal of Social Psychology (Lally et al. 2009) did a study on how long it takes people to form a range of habits, from drinking a glass of water each morning to performing 50 situps before breakfast.  Researchers found that a new habit became ‘embedded’ after 66 days. Some habits certainly took longer to form (smoking cessation) and others took less than a month. Daily repetition was critical to successfully forming the habit but missing a day here or there did not reduce the chance of the behavior becoming a habit. A good lesson to consider if you are still in your ‘habit-forming’ phase.  Don’t throw in the towel because of a few missed days!  Life happens (as do hurricanes) and we need to be conscious that a healthy habit does not become an unhealthy obsession.  Celebrate all of the changes you have made; those  that have now become habits and those you may need to “keep on keeping-on”.  You are on your way!

4.Small changes do make a difference! This challenge called for two small changes, weekly for four weeks; this adds up to many changes in a relatively short period of time. Even if you were able incorporate one or two of these changes into your daily life (by no means am I suggesting you do 100 push-ups every day for the rest of your life), or parts of these changes (20 push-ups each evening), that is 100% or 200% more than you were doing prior to the challenge! Believe me, these small changes add up to a healthier lifestyle! Are there other small changes you could make?  Set a goal and a reasonable time frame, share it with a friend  and stick with it! 

5.Listening to your body is important! Speaking for myself, there were days where I needed my partner’s vote of confidence and gentle push to complete my push-ups, but there were also a few days where if I ate another vegetable for breakfast (I eat A LOT of vegetables), I would have spent a good portion of my day in the bathroom!  Knowing and trusting our bodies is extremely important.  As much as we want to push ourselves to be the strongest, healthiest version of ourselves we can be, it is equally as important to listen to our bodies.  We need to give ourselves permission to slow down, rest and recover.  Pushing ourselves  when our bodies are crying out for some recuperation (guilty) or while injured (again, guilty) may result in an injury or prolong an existing injury, leaving you unable to exercise at all (guilty, guilty, and guilty).  Enjoying each meal and snack mindfully is extremely important. Allow yourself to enjoy that special, more indulgent meal on occasion and to do so without guilt.  We want to eat healthfully and enjoy our food, not be afraid of it.

6.Life happens! Finally, the last week of our challenge found us in an unpredictable, challenging and uncertain situation.  Though our area was lucky to escape with such little overall damage (what is happening up north is unimaginable), this is how life operates.    When the dust settles, we  pick up where we left off and we keep going.  Setbacks happen for many reasons, throughout our lives.  The important thing is to not let those setbacks become excuses.  Self-care in the forms of exercise, good support systems, mindfulness & gratitude, adequate sleep and nutrient-rich foods are often the first things we ‘shelve’ during stressful situations, yet these are the very things that contribute to our overall well-being.  The difference between people that succeed with their health and fitness goals and those that do not is that people that succeed do not let setbacks become a slippery slope to giving up.  I hope you continue to nourish yourselves with the best self-care possible as we move into an often stressful time of year.  Congratulations ACT-resses! Please share some of your thoughts regarding our ACT challenge!

Homemade Protein Bars…no bake!

Published on October 3, 2012 in healthy snacks and Recipes. 0 Comments Tags: .

I’m a big fan of adding protein to your diet, but when you’re short on time, store bought protein bars are not always a good choice. Many of them are ladden with fat and sugar to make then taste decent. Worry no more- here are some great recipies to whip up your own bars in no time. If you’re short on time or not that hungry in the am, some of these bars  would be a great choice. Others are good for post workout or a midday snack. I labeled each for your reference.

Quinoa protein Bars -http://skinnyms.com/quinoa-protein-bars/ could eat as breakfast or cut in half for an under 100 cal snack!

 

Ingredients:

1/3 c quinoa

2/3 c water

16 whole, pitted dates-no sugar added

1/2 c raw almonds

1/3 c natural peanut butter

1/4 c dark choc chips

1 T honey (optional)

1. Cook quinoa in water for about 15 min or until water absorbed. Cool and refigerate over night.

2. In a food processor add dates, and pulse until form a ball. REmove dates and place in med mixing bowl. Add almonds and to food processor adn pulse until finely minced. Add dates, almonds, peanut butter and cold quinal to the food processor and pulse unti l well combined. Return ingredients to mixing bowl and shape into 6- 2′x1″ bars, about 1″ thick. place in dish and refrigerate until choc is set.

3. In a small saucepan, add choc chips and honey- melt over low heat. Spread choc over top of each bar, return to fridge and allow to harden.

 

Chocolate Whey Bars (taken from Oxygen magazine Sept 2012)- eat these as a post workout snack!

Ingredients (makes 4 servings)

1/2 c choc whey protein powder

3 T natural almond or peanut butter

1/2 c ground oats

2 T coconut flour

2 T ground almonds

4 square 90% cacao dark choc

1. Use a blender or food processor to combine all ingredients exxcept chocolate.

2. Shape mixture into 4 bars

3. Melt choc in microwave on defrost seeting 15 sec at time and dip each bar into the melted choc

4. Place bars in fridge for an hour or in freezer fro  30 min- wrap each bar in foil to take with you!

 

PB & Pumpkin Bars (taken from Oxygen magazine Sept 2012)- eat these for a snack!

Ingredients: ready in 15 minutes, makes 4 servings)

1/2 c vanilla casein protein powder

1 T natural peanut butter

1/2 c quinoa flakes

1/4 c pumpkin puree

1/8 c 2% milk

1 T coconut flour

1/4 c + 2 T flaked coconut

1. Combine all ingredients in a blender or food processor, except the flaked coconut which will be used for coating.

2. Shape mixture into 4 bars

3. Coat each bar with coconut by gently pushing into th coconut

4. Wrap each bar in tin foil to take with you!

 

Goji Dark Chocolate Bars (taken from Oxygen magazine Sept 2012)- eat these for a quick breakfast or before a workout!

Ingredients(makes 2 servings)

1/4 c choc protein powder

1/4 c walnuts

1/4 c goji berries

1/4  c coconut milk

2 square 90% cacao dark choc

1. Blend all ingredietns in a blender, except chocolate

2. Shape mixture into 2 bars

3. Dip each bar into melted choc

4. Place bars in fridge for 1 hour or freezer for 30 min

Lunch Lessons: Thinking Outside of the Box

Published on September 17, 2012 in Food Tips and Recipes. 0 Comments Tags: .
Susanna DeRocco

Corn, green onion & potato frittata, cucumber, cantaloupe & grapes, dark chocolate square & pistachios

Making school lunches.  I know, most of you would rather stick a pencil in your eye than resign yourselves to packing lunches every day.  I get it.  When my son had an unexpected school closing during the second week of school, my first thought was, admittedly,  “YES! One down!”  This thought came prior to, “What am I going to do with him all day?”
Through the years, with the help of many people far more creative than myself, I have put together some lunch lessons that I hope you may find helpful.  Keep in mind that each child is an individual; some kids can happily eat PB&J for lunch every day, some need variety and others are just plain overwhelmed by too many choices. Here are a few of the ‘lunch lessons’ I have learned:
The basics: We want our kids to feel nourished, strong and energized throughout their day.  Here’s what’s going to help them:
Lean sources of protein:  like beans, edamame, eggs, lean meats, yogurt
Healthy fats like 100% natural nut-butters (also a good source of protein), avocado, unsalted nuts & seeds (pistachios, almonds, cashews, pecans, chia, flax, sunflower seeds) and salmon (though this may be tough in an enclosed lunch box!).
Good sources of fiber and complex carbohydrates including a variety of fruits and vegetables, whole grains like brown rice, oats, quinoa (also a good source of protein) & millet or breads made with 100% whole grains like wheat, oats, rye.
Including these will help keep your kids full and satisfied as well as provide sustained energy throughout a busy school day.
How to do it:
1.) Deconstruct. Deconstructed lunches are perfect for kids who do not care for sandwiches, find themselves with ‘soggy’ sandwiches or who just like some variety.   Some examples include:
•Un-sandwiches: Rolled-up turkey on toothpicks (brands w/no nitrates/nitrites-Applegate Farms) and pita triangles. Pita triangles with hummus.  Include sides they can build on or eat alone like avacado, cucumber, cherry tomatoes, pickles, apple or cheese slices. Inside-out sandwiches like turkey wrapped around a whole-grain breadstick.
•Un-Salad: Start with a base of greens and include sides like leftover roasted chicken, tuna salad, chickpeas, dried or fresh fruit, cut-up vegetables, nuts, hard-boiled egg.
•Un-Tacos: Pack beans & cheese,  leftover ground turkey or your favorite ‘hot filling’  in an 8-10 ounce insulated Thermos.  Include a Garden of Eatin’ taco shell, whole grain tortilla or tortilla chips and some of your favorite sides (avacado, tomatoes, greens, cilantro, salsa, Greek yogurt, olives).
Un-Pizza: Whole-wheat pita bread, tomato sauce, grated cheese, toppings (peppers, olives, mushrooms).  Keep in mind that the “pizza-style” Lunchable has over 100 ingredients!
•Un-Parfait: Greek yogurt (add fresh fruit, vanilla, agave, lemon zest), granola, cereal (high fiber, low sugar) roasted nuts/dried or fresh fruit.
•Lunch Kebabs- fruit, cheese, leftover grilled chicken, roasted vegetables, you name it, kebab-it!
 
2.) Include Old Favorites
•Quesadillas (black bean, corn & cilantro; cheese & spinach; avacado& cilantro) add side of salsa, tomatoes, corn, etc.
•Peanut or other 100% natural nut butter with bananas & honey, apples, mashed berries or no-added sugar jam.
•Pizza “roll-ups”- Whole grain or sprouted grain tortilla with tomato sauce, cheese, vegetable toppings.
 
3.) Try New Twists
 
•Apple & Peanut butter sandwiches with all kinds of  ‘fixin’s’ (dried fruit, seeds, oats, brown rice crispies, ).
•Make PB&J ‘sushi’ by smearing the ingredients (and any add-ons listed above) into a whole-wheat wrap.  Roll, cut and pack into ‘sushi’ size bites (my son loved this).
•Use a large, leafy green lettuce as your “wrap”. Romaine, bibb lettuce, collard greens and swiss chard work well!  Stuff with hummus & mixed vegetables, savory vegetable quinoa, white bean dip and veggies or other fillings you enjoy!
•Spread nut butter, honey, & fresh fruit between two whole-wheat waffles.
 
4.) Include Hot Lunches. This is a great way to utilize leftovers!  I have one kid who will not eat anything at room temperature and one who will be ‘that kid’ in college who eats “anything for a dollar!”  Invest in a good insulated 8-10 ounce thermos.  I pre-heat mine by pouring boiling water into the thermos and letting it sit while I put together the rest of the lunch. My ‘hot-meal’ kid maintains that all of his lunches have remained, at the very least, warm.

Hot Quinoa Pattie (served with marinara sauce on the side)

•Soups
•Leftover rice & Chicken/Stir Fry/Pasta & Sauce
•Pork/Chicken BBQ & Brown rice
•Quinoa patties out of leftover quinoa
•Roasted sweet potatoes with cinnamon and maple syrup or roasted vegetables with lentils & savory spices.
•Bean/chicken/turkey chili & corn bread
•This oatmeal bake!
5.) Create A ‘Snacking Box‘.  Often I pack a variety of little things in my youngest child’s lunch.  The kid has the metabolism of a humming bird!
•The European: whole-grain crackers, cheese, fruit, nuts, a square of dark chocolate
•The Bento Box: vegetable sushi, steamed edamame, rice crackers, fruit, nuts
 
6.) Add a theme. I have talked about this with meal planning, the same goes for lunch.  Themes are fun!  Themes help you plan! Encourage your kids to create a theme/come up with a name!
Breakfast for lunch: “Wacky Wednesday” or “Freaky Friday”-Pre-make and freeze whole grain waffles, pancakes or french toast (you can cut these into ‘sticks’) and pack sides like Greek yogurt, Bare Naked Fit granola, homemade trail mix, or applesauce.  Pack oatmeal in an insulated container with roasted walnuts,  blueberries, 100% maple syrup and banana. Pack leftover frittata (great for cleaning out the fridge of wayward vegetables and perfect for breakfast, lunch or dinner) as seen in the first photo on this page.
Taco Tuesday: see Un-Taco listed above
Mambo Monday: Whole wheat/brown rice pasta salad with cucumber, beans, carrot, olives, tomatoes.  Dress with olive oil, lemon juice and sea salt/ground pepper and your favorite spices.
Waste-Free Wednesday: Try to pack a lunch without any trash.  Include a reusable napkin, a reusable water bottle reusable containers like these and silverware from home, if needed.  
 
Finally, here are some general tips–some you may remember from Meal Planning 101–that may help:
Utilize a system. The Laptop Lunch system is what we have used in our house for about 5 years.  I like the containers because they are a visual reminder of what I need to pack.  Even if you don’t like the system, there are some great lunchbox ideas on their website.  There are many other systems including: Lunchbots, Goodbyns, Lunchsense, and Packit.  A good insulated food thermos is also key. They usually run @ $20 (I have yet to find one that is not made in China, however).
Have a plan. Make lunches the night before (heck, one of my friends makes three days’ worth of lunches!), utilize a crock-pot, have go-to recipes to utilize ‘left-overs’, freeze sandwiches–they will defrost by lunchtime, freeze home-made smoothies or applesauce in containers like these (I got this idea from www.100daysofrealfood.com–thanks Heidi!), or have a recipe swap for new ideas.
Get the kids involved! You have heard this before. Involving your kids means they’re invested.  Create a list or menu and post it.  Allow your child to plan the menu one day/week (they will be more likely to eat it!) Grow, shop, cook with your child.  Last but not least, have older kids (gasp) make their own lunches! Not only are you giving them a life-skill, but including them in the process also means they are more likely to eat what they have helped make and plan.
Look for creative resources. Here are a bunch of sites I use for inspiration but remember that whole foods themselves are beautiful enough.  If you are really interested in making your lunches stand out without much work, you can include  silicone liners as dividers (the heart shaped liners in my pictures are from Target)  or use some cookie cutters to make sandwiches more interesting. If spending the time punching out shapes of fruits and vegetables or taking a cookie cutter to your kids’ sandwich is going to put you over the edge, by all means don’t do it! I kind of look at it like home-made holiday cards.  Yes, they are beautiful and creative, but if creating them is not a relaxing and enjoyable experience for you? Bag it.  Yes, you have to make a lunch, you do not need to create more stress for yourself!
Making lunches is something we have to do at some point. It can be arduous and it may never be ‘fun’ but we can make it easier on ourselves by getting creative, planning, and coming together to use our most valuable resource: each other!   After all, as quoted by Ron Atchison (okay, from a card I found at Trader Joe’s, but who cares?) “What are we here for, if not to help one another?” Let’s hear about some of the lunch ideas and strategies that work for your family! 

my favorite recipes this week

Published on September 9, 2012 in Recipes and Uncategorized. 0 Comments

It was a good week….. I took the time to look up some quick and easy recipes, I went to the store and got all the ingredients I needed (of course it took a few trips b.c I always forget something)and I prepared 2 meals on Sunday and brought back “Wacky Wednesdays” when we eat breakfast for dinner. My Sunday was busy with shopping and cooking (about 2 to 3 hrs total) BUT my week went so much smoother and we were able to eat healthy.  I didn’t have to scramble each night trying to figure out what was for dinner while the kids asked for endless snacks only to sit down to dinner full of goldfish or peanut butter crackers. You know what I’m talking about….we’ve all been there and will occasionally have those nights when we just aren’t prepared and end up ordering pizza or throwing sandwiches together. I just like to keep those nights to a minimum b/c it stresses me out, I don’t always enjoy what I end up eating and it’s almost never as healthy as it would be  if I had taken the time ahead to prepare.

Here are some of my favorites from last week- they were quick to prepare, tasty, and for the most part, kid friendly. I just ommitted the sauces or extra condiments on the kids portions. Try them out and let me know what you think!

Salmon and Easy Romesco Sauce (family circle Jan 2012)

Romesco Sauce:

1 C roasted red peppers

2 T slivered almonds

1 T red wine vinegar

2 tsp olive oil

1 clove garlic

1/8 tsp salt and pepper

 

Salmon and Vegetables;

1 pound brussels sprouts, halved

1 pound baby carrots

1 T olive oil

1 1/2 pound salmon

1 cup cooked quinoa (cook according to package)

 

1. Heat oven to 450. Coat two non stick baking pans with non stick cooking spray.

2. Romesco sauce- in a blender or small food processor, blend red peppers, almonds, vinegar, garlic, salt and pepper, until smooth.

3. Salmon and vegetables- place brussels sprouts ajd carrots on one of the baking sheets, toss with olive oil and season with salt and pepper.

Roast on 450 for 30 minutes or until tender. Season salmon with the remaining salt and pepper and roast on the other baking pan at 450 for 15 minutes. Serve salmon and vegetables over the quinoa with romesco sauce.

 

Pan Grilled Flank Steak with Soy-Mustard Sauce (cooking light 2012)

1 pound flank steak

3/8 tsp kosher salt

1/4 tsp fresh ground pepper

1 tsp olive oil

1 1/2 tsp minced garlic

2 T low sodium soy

1 tsp Dijon mustard

3/4 tsp sugar

1 1/2 T fat free creamer

2 T chopped, fresh cilantro

1. Grill or pan saute the flank steak until desired degree of doneness

2. Heat a small skillet over medium heat. Add oil to pan and add garlic (cook for 30 sec). Add soy, mustard, and sugar, cook  1 min or until bubbly. REmove pan from heat, stir in cream and 1T cilantro.

3. Cut steak diagonally across grain, sprinkle with 1 T cilantro. Serve sauce with steak.

 

Corn and Quinoa Salad With Turkey Sausage (fitness magazine July/Aug 2011)

1 C uncooked quinoa

2 C low sodium chicken broth

2 T olive oil

1 package turkey sausage cut into chunks

1 medium onion, diced

1 large zucchini, diced

2 cups frozen corn (thawed)

2 T lemon juice

1/2 tsp cumin

1/4 tsp salt and pepper

1 medium red pepper- diced

1/4 cup fresh parsley, chopped

1. Cook quinoa in chicken broth- bring to boil and simmer with lid unitl liquid absorbed (10-15 min)

2. Heat 1 T olive oil and brown sausage-transfer to a plate. Add the onion, zucchini, and corn and cook until tender.

3. In a large bowl, whisk together lemon juice, 1 T olive oil, cumin, salt and pepper. Add quinoa, sausage, zuccini, corn mixture, and red pepper and parsley. Chill in fridge at least 30 min or up to two days. Serve cold or warm

 

Banana-Blueberry Baked Oatmeal- a make ahead breakfast or dinner idea!

2 C uncooked oatmeal (quick or old fashioned)

1/2 c toasted and chopped walnuts (optional)

1/4 c brown sugar

1 tsp baking powder

2 tsp cinnamon

2 C skim milk

1 egg

1 1/2 T butter

2 tsp vanilla

1 1/2 c blueberries

2 ripe bananas

maple syrup or honey- optional

1.Preheat oven to 350. In a large bowl, mix together oats, walnuts, brown sugar, baking powder, cinnamon, and salt. In another bowl whisk together milk, egg, butter, and vanilla. Add to the dry ingredients and stir until just combined.

2. Fold in the blueberries. Spray bottom of an 8 inch pan and add sliced bananas. Pour batter over bananas and top with remaining walnuts.

3. Bake uncovered for 35-40 minutes or until top is golden brown. Top with syrup or honey if desired.

This dish is hearty enough to serve as dinner. I served it with a fruit salad on the side.

 

In addition- here are three links to find quick and easy breakfast recipes. One is for “eggs in a mug” and the other is for quiche and a quiche- like dish called quinoa bake. Both are good for a “breakfast for dinner” night.

Eggs in a Mug and other breakfast recipes:    http://www.hungry-girl.com/biteout/show/2386

quiche:     http://allrecipes.com/recipe/crustless-spinach-quiche/detail.aspx?event8=1&prop24=SR_Title&e11=crustless%20quiche&e8=Quick%20Search&event10=1&e7=Home%20Page

quinoa bake:   http://www.wholeliving.com/133027/quinoa-spinach-bake

Trying Something New

Published on August 29, 2012 in Uncategorized. 0 Comments

Susanna DeRocco Healthy Bodies, Happy Minds

I marvel at my kids at about this time each year…the ‘going back to school’ time where I ask them, albeit mostly unknowingly, to take risk after risk and move full-speed-ahead out of their comfort zones.  New teachers, new schedules, new friends, new concepts.  Navigating the world of, “Will I’s“; Will I fit in? Who will I sit with at lunch? Will I (insert your own questions here______be able keep up with the work? Be brave enough to help a new student? Have a teacher who understands me? Find anyone who understands me?)  The fact that they face these challenges on most days inspires me to wiggle out of my comfort zone, too.  Even if it’s just a bit, just so I am reminded of that feeling.  You don’t need to do anything drastic, but trying something new, anything new, is a great way to keep your brain active and yourself energized.  Trying a new activity (like the spinning class or running group) a new skill, a new food or a new way of preparing an old favorite are some easy ways to give yourself that push.  Here is the low-down on some foods you have been asking about.   Break out of your comfort zone and try something new!

Nutritional Yeast:

What is it? Okay, so nutritional and yeast, particularly used together, do not bring forth many appetizing images!  Do not judge, friends!  Found online and in most health food stores, nutritional yeast is an inactive yeast that is chock-full-o’ good stuff like B-vitamins, folic acid, selenium, zinc, and protein.  In fact,  just 2 tablespoons can have up to 9g of protein (an egg has 6g)!  It is naturally low in fat and sodium and contains no sugar, dairy or gluten.  Sold in flake or powder forms, it is a favorite among vegetarians and vegans for it’s resemblance to cheese and is often fortified with vitamin B-12, which is not naturally occurring in a plant-based diet.  The flavor of this flaky or powdery product has been described as cheesy, nutty, creamy, and savory.

How can I use it? As mentioned above, nutritional yeast is often used as a substitute for cheese.  It can be used as a base for ‘cheesy’ sauces as well as a condiment.  Since it may be an ‘acquired taste,’ start off slowly by sprinkling on salads, whole-wheat or brown rice pasta or adding a bit to  soups, eggs, and other dishes.   Some of my favorite uses are sprinkling on popcorn, over steamed vegetables and on my favorite kale salad. Brands include Bob’s Red Mill, Bragg’s, and Red Star, but you can usually also find it in the bulk food section.  Apple Martin (Gwynth Paltrow’s son) and Shanda Lear (yes, a  real person), implore you, don’t let a name (i.e. ‘nutritional yeast’) prevent you from getting to know this potential new friend!

Chia Seeds:

What is it? Ch-ch-ch-chia!  That’s right.  Who knew the seeds from your beloved Chia Pet were a staple in Mayan and Aztec diets and apparently a key survival component for Aztec warriors?  When the seeds were profiled in Christopher McDougal’s 2009 book Born to Run, they quickly found friends in distance runners, athletes and people looking to generally improve their health.  The nutritional benefits of chia seeds pack a powerful punch.  One serving (an ounce) contains a whopping 11 grams of fiber in addition to omega-3 fatty acids, calcium, protein and one of the highest antioxidant concentrations of any known food.  Looking to increase your calcium intake?  Chia seeds contain three times more calcium per ounce than skim milk!

How can I use it? Unlike flax seed, another source of omega-3′s,  you do not have to grind chia (though you can) to reap its benefits.  Sprinkle chia on cereal, salads, yogurt, mix chia seeds into smoothies; grind and mix them into baked goods. Chia seeds become gelatinous after soaking for about 10 minutes in liquid–so if a gel-like substance is unappealing to you, drink your chia shortly after adding it to anything in liquid form.  Consequently, research suggests the same process may be happening in your stomach, which helps normalize blood sugar levels by slowing down the process by which carbohydrates convert into sugar.  If the gel-like consistency does appeal to you, ‘chia pudding’ is becoming a popular as a quick breakfast  or as a healthy snack or dessert.   Here is a simple recipe from Choosing Raw.  This recipe from Martha Stewart looks delicious but more complicated.  Chia is also used as a natural thickening and binding agent; soaking one tablespoon of chia seeds in  three tablespoons of water for 10 minutes makes a ‘chia egg’, which you can substitute for real eggs when baking.  Who knew?

Coconut Oil:

What is it? Coconut oil has been the subject of  many health benefit claims as of late.  The form of saturated fat called ‘lauric acid’ in coconut oil has been attributed to weight loss, increased metabolism, increased immunity, and wound healing properties, among other claims.  Though I would not start downing coconut oil on a regular basis at this point, there is some intriguing information regarding its benefits.  The way that medium-chain triglycerides (MCT/s) in coconut oil are processed by your liver may be the source of some of these claims.  Unrefined, virgin coconut oil is composed of MCT’s whereas most dietary fats contain long chain fatty acids (LCT’s).  There has been some evidence that MCT’s may may be more readily available for use as energy rather than being stored in your body like LCT’s.  One theory is that this storage of LCT’s plays a role in fat and weight gain, ergo the consumption of MCT’s may aid in weight loss.

Virgin coconut oil is extracted from the fruit of matured coconuts harvested from the coconut palm tree. Coconut oil is very heat-stable, it has a high smoke point which means it is well-suited for cooking foods at high temperatures and does not spoil quickly.   It  is one of the only plant-based oils that is high in saturated fat–saturated fat in the diet has historically been to blame for high cholesterol levels associated with  heart disease. Interestingly, coconut oil not only raises “LDL” (bad) cholesterol but also raises HDL (good) cholesterol.

About half of the saturated fat in coconut oil is in the form of  lauric acid.  Scientists think the high levels of lauric acid (this form of saturated fat is not as prevalent in other oils) may be responsible for the elevated “good” cholesterol (HDL).   Since coconut oil also contains antioxidants and other beneficial substances found in plants, the jury is still out on the role that the type of saturated fat found in coconut oil may play in our diet.

How can I use it? Since coconut oil is solid at room temperature, it is often used by vegans as a replacement for butter in baking.  Because it is conducive to high temperatures, you can use it in place of olive oil when sauteing or roasting vegetables.  Drizzle a small amount over popcorn as a treat.  In addition to cooking with coconut oil, it is often used as a moisturizer for skin and hair. My suggestion is to use coconut oil in moderation for cooking and as you please on your skin and hair.

Coconut Sugar or Crystals & Palm Sugar:

What is it? Coconut sugar (also called coconut crystals) is harvested by tapping the nectar from flowers growing on coconut palm trees.  The nectar air-dries and crystallizes into sugar.  Palm sugar (also called coconut palm sugar) is made in the same way, but with the sap of the coconut palm tree as opposed to the nectar of the coconut flower.  Both products contain vitamins, minerals and phytonutrients, including potassium, zinc, iron, and vitamins B1, B2, B3 and B6.  Coconut/palm sugar is low on the glycemic index (the speed in which you absorb sugar from food into your blood stream) which may prevent the swings in blood sugar levels  that can cause cravings and subsequent weight gain.  Coconut and palm sugars are not refined or bleached like white sugar, leaving all of the nutrients in tact (most sweeteners, including stevia and agave are refined in some way).

How can I use it? The popularity of coconut/palm sugar lies in its ability to be used exactly like refined sugar.  Unlike Stevia, it cooks, melts and dissolves like refined white sugar, which makes it a welcome alternative when baking.  Coconut sugar/crystals or palm sugar can also be used in the same ratio as refined sugar when baking.  The down side?  Coconut/palm sugar contains just about the same amount of calories as refined sugar and since it is difficult to harvest, is quite costly at @ $8-$10/lb.   Cutting down on the amount of any type of sugar is always a good idea. Give coconut sugar (crystals)/palm sugar a try and see what you think!
Remember that there is no one ‘super food’ or ‘miracle food’  when it comes to your diet and your body! Go ahead and try something new but realize that each person is unique.   Incorporating a variety of whole foods with minimal processing into your diet, keeping track of how different foods impact your mood, digestion and energy, and eating treats in moderation (80/20 rule), will help you reap the benefits of eating for optimal health!
If there is something new that you have tried recently, we’d love to hear about it!

 

Finding a Balance

Published on August 23, 2012 in Uncategorized. 0 Comments

 

It’s 5:00 in the fternoon, my kids are watching a movie, happy hour is right around the corner, I havent exercised yet today, I’m on vacation and I don’t feel guilty……BUT I feel out of sorts and I’m going for an interval run because it will make me feel good and that’s what I’d want you to do! Whoa- that’s a long, run on sentence but I have a few things to share on this last day of my vacation.

It seems there is a perception of me as a food/alchohol/exercise nazi- so I heard through the grapevine as I sipped a  glass of wine and broke off a piece of chocolate. Admittably, I enjoy exercise, I have a lot of energy and I’m passionate about what I  do, BUT I’m not perfect. I don’t eat perfectly, I DO drink on the weekends, and I DO indulge in dessert when it’s worth it (mom’s homemade brownes and friend Megans’s Christmas cookies come to mind). I like to feel good, strong, and energetic, and I like to help others feel and look their best too. Can I be compulsive about my diet and exericse?……sure, but in general, I absolutely aim to find a balance, live life  enjoyably, and make the most of each day.

I’ve been in the Outer Banks for a week and have had time to reflect on maintaining a healthy balance and what that actually means. Here are some realizations I made (nothing new, but applicable to everyday life) that I think most of you will be able to relate to:

*make exercise a priority…..do it early in the day! You all know the benefits of consistent exercise, but are you realistic with your time? There is no guilt in waking up early to do something good for yourself. The later the day gets, the more activities will arise, placing demands on your time and making that exercise harder to “fit in”. Don’t “fit” exercise in- schedule it early while you have the time….guilt free! Exercise is a regular part of  my day- as regular as brushing my teeth. Make it part of your normal routine and you wont want to miss it.

*hang with like-minded people- thankfully my family is healthy and active, with my 72 yr old father leading 10-15 mile bike rides every day, and my siter in law (Fit Mom bootcamper) and my brothers participating in the bootcamps and runs I’ve been organizng here in Duck. When friends and family that surround you don’t live a healthy lifestyle, you have to be the instrument of change. Rather than fall into their unhealthy patterns when together,  lead by example and show them how staying active and eating well provides you with energy and a positive attitude to tackle aything that comes your way.

*stay true to yourself- when others around you try to pull you down or make fun of you for being “too healthy”, remind yourself they either feel insecure with their own body or they’re scared to initiate a change in their own lives, or they just arent’ educated about what being “healthy” really means. Remember- misery loves company. Although my family does sometimes chastize me for being too rigid with my food choices and for exericising often, I am surrounded by people that do care about their health. I’ll admitt, sometimes I may need a reality check- I’m not training for a fitness model/bodybuilder competition, I really don’t need to eat perfectly every meal- so this vacation, I have allowed myself to relax and enjoy a few more drinks than usual, and a few more higher calorie snacks than normal. I haven’t let it all go, but finding that  balance is important and I’m glad I have supportive, healthy family members to remind me of that.

*one slipped up meal doesnt mean all is lost! Whether on vacation or not, remember the 80/20 rule of eating! Eat really well 80% of the time and enjoy special treats the other 20%. So in a week (say 21 meals)you can enjoy 3 or 4 higher calorie meals or treats. Know when you’re indulging and enjoy it, just don’t get carried away. Just b/c you allow yourself a piece of pizza and glass of wine at lunch, doesn’t mean all is lost and your day of healthy eating is shot. After one “treat meal”, go right back to making healthy choices the rest of the day. One slipped up meal will not ruin your healthy diet. Your “diet” gets ruined when you don’t follow the 80/20 rule and you continue to make higher calorie choices on a regular basis.

*work out-even if you don’t have 30-45min! Stay active…..every little thing you do adds up. I look at my kids on the beach, they are lean and fit and I realize why….they are in perpetual motion. They are either jumping waves, running from them, digging holes in the sand,throwing a football or playing chase. Jump in and play with your kids, you will burn more calories than you think, and you’ll have fun while you’re doing it! By the way, digging a deep hole in wet sand is a great upper body/core workout!

So while I’m looking forward to getting back to my fast paced, extremely active life back in Baltimore, I’m going to go for this last run here in Duck and make sure I’m back in time for happy hour……b/c that’s what will make me happy today!

 

Healthy, Hydrating Recipes!

Published on July 15, 2012 in Recipes. 0 Comments

Susanna DeRocco, Healthy Bodies, Happy Minds

As promised, here are a few healthy and hydrating recipes to incorporate into your repertoire!  These salads are perfect as a light dinner, lunch, side dish or as picnic, pool or potluck fare.   The smoothie is a refreshing way to get in a few fruit and vegetable servings as well as stay hydrated!

Lemon Garbanzo Salad with Feta (courtesy of Cooking Light, 2004)

I double this recipe and add halved grape tomatoes in lieu of the celery (I personally don’t care for celery in salads).

Ingredients

1/2 cup boiling water

1/3 cup uncooked bulgur

1 1/2 tablespoons lemon juice, divided

1/3 cup canned chickpeas (garbanzo beans), rinsed & drained.

2 tablespoons chopped, peeled cucumber

2 tablespoons chopped celery

2 tablespoons diced red onion

1 1/2 tablespoons feta

1 1/2 teaspoons chopped fresh or 1/4 teaspoons dried dill (I combine both–you can season to taste here)

2 teaspoons extra virgin olive oil

Salt and freshly ground pepper to taste

Method

Combine 1/2 cup boiling water, bulgur, and 1 tablespoon lemon juice in a medium bowl. Let mixture stand for 15 minutes. Add chickpeas, cucumber, celery, diced red onion, 1 1/2 tablespoons feta cheese, and dill; toss gently to combine.

Combine 1 1/2 teaspoons lemon juice, olive oil, salt, and pepper, stirring with a whisk. Drizzle over bulgur mixture, and toss gently to coat. Cover and chill.

 

Watermelon Arugula Salad

I usually just ‘wing it’ when I toss this salad together.  Here are general guidelines –feel free to add your own twist (slivered red onion, tomato, etc.)!

Ingredients

8oz arugula

3 cups seedless watermelon, cubed and chilled

1/4 cup crumbled feta (or goat cheese)

2 tbsp balsamic vinegar

2 tbsp extra virgin olive oil

2 tbs small, fresh basil leaves (or mint)

2 tbs toasted pine nuts (optional)

Sea salt & freshly ground pepper to taste

Method

Wash arugula and dry well.  Arrange on a platter.  Add cubed watermelon &  feta cheese.  Whisk together vinegar, olive oil, salt and pepper. Pour dressing over salad; toss.  Top with basil and pine nuts (if desired) and serve.
Roast Chicken Salad with Peaches, Goat Cheese and Pecans
This salad is perfect for ‘one of those days.’  It is delicious and comes together quickly.  I double the dressing ingredients.  Pick-up a rotisserie chicken on the way home and you are all set!
Ingredients
2 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons extra-virgin olive oil
1 1/2 tablespoons minced shallots
2 1/2 teaspoons fresh lemon juice
2 1/2 teaspoons maple syrup
3/4 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
2 cups shredded skinless roasted chicken
2 cups sliced, peeled peaches (about 3 peaches)
1/2 cup thinly sliced red onion
2 tablespoons goat cheese or feta
2 tablespoons toasted pecans
* Romaine lettuce, mesculun greens or whole wheat ciabatta
Method
Combine first eight ingredients, stir w/a whisk.  Combine chicken and remaining ingredients (except cheese) in a large bowl.  Add vinegar mixture; toss gently.  Sprinkle with cheese and top with toasted pecans.  *Serve over romaine, mesculun greens or on a nice whole wheat ciabatta for sandwiches.
Melon, Mint and Cucumber Smoothie (courtesy of Whole Living, 2012)
Ingredients
2 cups chopped honeydew (or cantaloupe)
1 cup cucumber
12 fresh mint leaves (or small basil leaves)
2-4 Tbs fresh lime juice, to taste
1 tsp honey (optional)
3-4 ice cubes
Method
Puree ingredients in a blender until smooth.  Enjoy!

You: Hydrated

Published on July 9, 2012 in Food Tips. 0 Comments Tags: .

Susanna DeRocco,  Healthy Bodies, Happy Minds

Drink water (yawn).  We hear it so much during this time of year that this sound advice tends to get (wait for it…) ‘drowned out’.   While staying hydrated is important any time of year, it becomes critical as the heat creeps up into the triple digits; particularly for active Fit Moms!  Though it may almost seem too obvious to mention, drinking plenty of water is a simple and inexpensive way to keep yourself healthy and fit. Hydration informs every function in our bodies from helping us burn calories efficiently to flushing out the toxins that are the result of burning those calories, leaving us with more energy. There are many other critical reasons to give the simple yet quintessential task of drinking water top priority this summer as Melanie details here.

Many of my clients wonder if there is anything else they can do besides drink water to keep themselves hydrated?  In addition to drinking adequate amounts of water (based on many factors including climate and activity level)  the summer season provides a variety of hydrating foods for you to counter the heat.   About twenty percent of our water intake comes from food, so why not ramp it up with some of these healthy, seasonal, hydrating snacks?
Watermelon contain about 95% water and is rich in vitamin C, beta carotene and lycopene  as well as chock-full-o’ the electrolytes  calcium, magnesium, potassium, & sodium.
Cucumbers have a water content of 96 % and are also full of electrolytes such as, calcium, magnesium, potassium and sodium.
Red Bell Peppers are about 92% water, rich in vitamin C, thiamine, vitamin B6, beta-carotene and folic acid. Red bell peppers also contain lycopene which protects from harmful UV damage.

Strawberries are also about 92 % water and rich in potassium.

Cantaloupe is about 90% water and rich in potassium.

Most lettuces contain about 90% water and are rich in fiber.

Other hydrating foods include: celery, carrots, cabbage, apples, pineapple, avocado, oranges, pears, yogurt and broccoli.  

Looking for a little more ‘umph’ from your H2O?  Try ramping it up by adding: lemon, lime, watermelon, cucumber, crushed mint, strawberries, fresh grapefruit juice, grated ginger, berries or other herbs.

Seltzer water is another way to give pizzazz to your every-day water fix.  You can add fruit, stevia or a bit of fruit juice to liven things up.  Make sure the brand contains only carbonated water (natural flavor is okay).  Some people experience bloating from the carbonation.

Crush and freeze your favorite fruits like watermelon, berries, and peaches in an ice-cube tray and add to regular or seltzer water.

Keep a pitcher of water combined with lemon, cucumber slices, ginger and mint in the refrigerator. Don’t like that combination?  Make your own or purchase a pitcher like this one at Bed, Bath & Beyond (that would be the ‘beyond’).  This is a great way to get kids to drink more water–they are 19.99 and there is always a coupon! fruit infused water pitcher

What about Crystal Light, Propel or other ‘diet’ drinks? If you are using these drinks to transition from drinking fully leaded soda, juice or fancy coffee drinks to drinking more water than by all means move at a pace that is right for you.  Generally, I try to avoid the additives and artificial sweeteners in these types of drinks by using the strategies listed above .  

Is it possible to drink too much water? The short answer is yes–though it is not very common.  Drinking only water (and too much) while you take part in rigorous endurance events can lead to acute hyponatremia.  Hyponatremia is a condition that occurs when the level of sodium (an electrolyte) in your blood is abnormally low.  You can read more about the risk factors on the Mayo Clinic’s website. If you or your family are participating in events/tournaments that are longer than an hour in duration, try some of these additional hydrating tactics:

Start hydrating the day before the event. Before an endurance event, make sure you are drinking water the day (even days) before the event. Hydration can make all of the difference between having a great day and having a disastrous one!

Make your own sports drink in lieu of those loaded with sugar (also great for kids) using one of these recipes.

Try unsweetened coconut water. Be mindful; coconut water with added ingredients/juices may have just as much sugar and just as many calories as a sports drink!   Those calories can add up!

Eat hydrating fruits and vegetables with electrolytes like watermelon and cucumber.  

Purchase a water bottle with a straw–this personally increased my water intake by one-third.  Having access to the straw and not having to constantly remove a lid made a big difference for me.

What are some of your tips for keeping hydrated?  Stay tuned for some super-hydrating summer recipes!