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This version of NSU News has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of NSU News, visit news.nova.edu.
This version of SharkBytes has been archived as of February 28, 2019. To search through archived articles, visit nova.edu/search. To access the new version of SharkBytes, visit sharkbytes.nova.edu.
Cool off with a Green Smoothie
Submitted by: Marilyn Gordon, Ed.D., RD, CSSD, LDN
Registered Dietitian, Certified Specialist in Sports Dietetics, Licensed Dietitian/Nutritionist
OK, agreed, it is hot out there. August can be one of the hottest months of the year so hydration becomes paramount to good health. Usually you read that most adults require approximately 2 liters (2000 ml) or the equivalent ~8 cups of fluids per day. This amount actually varies from 2.1-3.7 L per day based upon age, gender, and special health conditions such as pregnancy and lactation. A chart with the Dietary Reference Intake for Electrolytes and Water can be found at http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140 .
Another way to determine fluid requirement is 1 ml per calorie (kcal) intake so if you are a young, male adult playing basketball 5 times per week and require 4000-5000 kcals per day to maintain a healthy weight, your fluid requirements are also larger at 4,000-5,000 ml per day or the equivalent ~17-20 cups of fluid. A gallon jug of water is 16 cups to put that number into perspective.
At this point you may be asking yourself; how can I drink that much fluid? Well the good news is that fruits and vegetables can range from 80-94% water by weight. This, in addition to soups, gelatin, sauces, coffee, tea, juice, frozen popsicles, and sports drinks all count towards your total for the day. Begin by making your own frozen 100% juice popsicles by using an inexpensive Popsicle form with the center stick, your favorite juice, and your freezer. This makes a great treat to hydrate, please the kids, and satisfy the sweet tooth after dinner.
Another idea is homemade smoothies. Yes we can whirl the typical fruit smoothie or better yet, boost your “greens” and vegetable intake by blending a “Green Smoothie.” Greens such as kale and spinach are high in antioxidant capacity as well as Vitamins A and K. The addition of frozen fruit gently masks the bitterness of some of the greens. You can vary the amounts according to your personal taste.
Green Smoothie Recipe
Favorite liquid: 1 cup of 100% juice, Yogurt, Skim Milk, Soy Milk, Rice Milk, Almond Milk (you can also use water, 50/50 mix using water and one of the other liquids; be creative)
Add: a ripe Banana, 1 cup of favorite frozen berries, and 1-2 cups of favorite green (kale (remove stem), spinach, Romaine Bibb, or Boston lettuce, Broccoli)
Optional add-ins: Carrots, cucumber, celery, or tomato
This recipe will get your started but you can easily locate more online; just enter “Green Smoothies” into your search engine. Drink up and cool down!