Autumn Years Summer 2023

HEALTH & WELFARE

Food for Thought If You Are Feeling the Summer Heat, It’s Time to Hydrate! By Stephanie Sass

S o, how does one know when he or she is hydrated? A quick and simple way to gauge hydration status is to assess urine color. If the urine is a dark, musty yellow or golden color, this can in dicate dehydration. However, completely clear urine can indicate overhydration. Urine should be a very pale, light yellow color. Additionally, a physician can assess one’s hydration status in many ways, including monitoring labs or kidney func tion or conducting a physical exam. Generally, most people require more fluids in the summer due to increased water loss from sweating. Still, adequately hydrating is necessary all year round. Wa ter makes up 50 to 70 percent of the body and is found in all cells. Water also helps regulate body temperature, lubricates the joints and helps blood flow. While some choices are better than others, the body absorbs fluids from all beverages and most foods. There are several different ways to calculate fluid needs. Still, the standard of eight 8-ounce cups of water (64 ounces total) per day is sufficient for most adults, considering the body absorbs fluids from other beverages and foods consumed throughout the day. The equivalent of fluids absorbed from these sources and water makes up the total fluid intake. However, one’s individual fluid needs may vary based on several factors. Those with various medical conditions, such as congestive heart failure, kidney failure or edema, or those taking certain medica tions, may be required to restrict their

WATERMELON-CUCUMBER SALAD

CHICKEN KABOBS

INGREDIENTS ¼ cup sliced almonds 2 tbs. fresh lime juice 1 tbs. grapeseed oil 2 tbs. chopped fresh mint 1 tsp. chopped fresh basil 1 tsp. honey

INGREDIENTS 1/2 lb. boneless skinless chicken breasts 1/2 onion 1 bell pepper 2 zucchini Italian dressing DIRECTIONS 1. Soak bamboo skewers in water. 2. Chop ½ lb of boneless skinless chicken breasts into 2 inch cubes. 3. Chop ½ onion, 1 bell pepper and 2 zucchini into 2 inch chunks. 4. Build kabobs with chicken breast, onion, bell pepper, zucchini, vegetables (e.g. potatoes and mushrooms). 5. Marinate kabobs in Italian dressing for 30 minutes in the refrigerator. 6. Grill kabobs until chicken is thoroughly cooked. Certain habits and conditions may also increase one’s fluid needs. Those who exercise regularly, sweat profusely or live in hot or humid areas may require more fluids. Additionally, those who sweat significantly, such as marathon runners, may need other nutrients to help hydrate their cells. When sweating, the body

fluid intake. In these conditions, and some others, fluid needs should be monitored by a medical professional. If you have health concerns and are considering dras tically changing your fluid consumption patterns, run this change by a physician who is familiar with your medical history and medication and supplement use. DIRECTIONS 1. In large skillet toast almonds over medium heat 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to plate to cool. 2. In large bowl whisk lime juice, oil, mint, basil, honey and salt and pepper to taste; fold in watermelon and cucumber. Makes about 3 cups. 3. Serve salad sprinkled with cheese and almonds. 2 cups cubed watermelon 1 cup chopped cucumber 3½ tbs. crumbled President ® fat feta cheese

IMAGES AND RECIPES COURTESY OF THE RECIPE SHOP FROM SHOPRITE.

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AUTUMN YEARS I SUMMER 2023