“Water, water everywhere nor any drop to drink” is the quote from the Rime of the Ancient Mariner by Samuel Taylor Coleridge describing the Ancient Mariner in the early 1800’s who is stuck at sea. Many of us in Florida enjoy cycling either along A1A at the edge of the Atlantic Ocean, following the Gulf on the west coast or through routes that include views of lakes, ponds or rivers. All that water, yet not a drop to drink! Although it is important all year long to plan ahead and stash enough fluid and snacks for a long ride, it is critically important to be prepared to stay hydrated in the extreme heat and humidity of a South Florida summer.

Water is the most crucial nutrient to replenish in the heat and should be consumed just prior to exercising as well as during regular intervals while on the bike or any exercise of long duration. In addition, electrolytes and carbs need to be replenished as we sweat and burn calories.  Your individual hydration and refueling needs will vary depending on many factors, including height, weight, degree of conditioning, the amount you perspire and your body’s metabolism. Humidity actually hinders the body’s ability to cool itself as it sweats and, thus, accelerates dehydration.  A starting guideline would be to drink about 4-6 oz. water every 15-20 min. and consume somewhere between 30-60 g. carbs per hour. One sign of sufficient hydration is when urine passed is either light in color or clear.

 Enhanced waters and sports drinks are appropriate hydration choices when exercising 60-90 min. or more to ensure the body is replacing electrolytes, especially sodium, lost in sweat. These choices may also include added potassium, an electrolyte that also plays an important role in the body’s ability to maintain proper acid-base and fluid balance, and the minerals calcium and magnesium, which are also lost in sweat.  Sports drinks will also provide carbs to help the body replenish depleting glycogen stores.

 Although sodium is the electrolyte we lose the most of during exercise, potassium is the electrolyte many American diets are deficient in. Any diet that is more centered on highly processed, prepackaged “convenience” foods and chain restaurant selections is likely to easily contain thousands of milligrams of sodium. The current Dietary Guidelines for Americans set the recommended daily sodium intake at 2300 mg. or the equivalent of about 1 tsp. of salt. Of course, any endurance athlete is going to take that guideline with, well…a grain of salt. However, the need for more sodium shouldn’t overshadow the body’s need for adequate potassium, as well.

The Dietary Reference Intake for potassium is 4700 mg. Potassium is fairly abundant in a diet that emphasizes fresh and dried fruits, vegetables, legumes, nuts, dairy and meat. In addition, potassium is often added in small amounts to sports drinks and to gu, gels, gummy chews and other specially formulated performance aids.

The chart, below, highlights some foods that are naturally high in potassium, as well as many other nutrients:

Watermelon-Jicama Salad with Citrus Herb Splash

One way to stay hydrated throughout the day is to choose foods that are high in water. This simple and refreshing salad will help replace water lost in that summer heat!

Yield: about 6 servings (1/2  c. per serving)

Per 1/2 c. serving: 40 Calories, 0 g. fat., 0 g. protein, 10 g. carbs, 8 g. sugar, 2 mg. sodium, 136 mg. potassium, 10% DV Vit A, 20% DV Vit C

 1 lb. seedless watermelon cut into ½” cubes (about 3 c.)

2 oz. peeled and julienned Jicama* (about 1 c.)

2 tbsp. orange juice

1 tbsp. lemonade concentrate

½ tsp. each “chiffonade” (finely julienned) fresh basil and mint leaves

Optional: Balsamic Reduction Drizzle

To make Balsamic Reduction: Gently simmer 1 c. Balsamic vinegar down to 1/4 c. Stir in ½ tsp. honey while hot. Cool and pour into squeeze bottle. Drizzle ½ tsp. per salad portion, if desired.

Mix watermelon and jicama together in medium bowl. In small separate bowl, whisk juices and herbs together with a fork and gently toss with fruit. Chill until ready to serve.

• Jicama is a crunchy tuber (actually a legume) that can be found in many grocery stores in South Florida or ordered from a produce manager, if not available.

 Super Summer Salsa!

Salsa and whole grain tortilla chips are a quick and easy snack to help replenish sodium lost in sweat during your ride. This salsa is “fortified” with complex carbs and protein from the beans and healthy fat from the avocado.

 Makes about 3 c.

Per ¼ c. serving (Salsa only) : 35 Calories, 1 g. fat, 2 g. protein, 5 g. carbs, 1 g. sugar, 270 mg. sodium, 38 mg. potassium, 10% DV Vit A, 8% DV Vit C

 2 c. Mild, Medium or Hot Tomato Salsa of choice

½ c. canned black beans, drained and rinsed

½ c. (about 3 oz.) diced fresh mango

1  whole (about 4 oz.) diced fresh ripe avocado

1 tbsp. minced fresh cilantro

 1. In medium mixing bowl, gently fold all ingredients together.

2. Serve with whole grain or multigrain dipping chips of choice.

On the “Clean Label” Bandwagon

Alexa Bosshardt, MPS, RD, LD/N

Culinary Nutritionist, FitCulinary, LLC

Are foods with “clean labels” more healthful for you? Consumers who acknowledge looking for “clean labels” on food packages are generally looking at ingredient statements to evaluate whether they can pronounce and understand the words. With that said, even vitamins and minerals, such as the B vitamin “thiamin mononitrate” might be misconstrued as a harmful chemical by those not educated in the common names of such nutrients. Although not viewed as a widespread trend, per se, consumers who are making an effort to become more health conscious often read ingredient statements and will make purchasing decisions based on the perceived healthfulness of the food, which often includes a consideration of the number and type of ingredients the food contains. 

Food colors, flavors, antioxidants and other preservatives and processing agents generally are used for functionality, as well as to make a food product look and taste good. Yet, a clean label “purist” will likely eschew any and all ingredients that aren’t “familiar”. In her 2009 book, The Complete Idiot’s Guide to Eating Clean, author Diane Welland, MS, RD suggests emphasizing whole, unrefined foods and those with the greatest nutrient density for optimal health and wellness. To follow a “clean diet” implies eliminating highly processed foods.

The power of “natural”

“Natural” may be a powerful keyword for consumers looking for clean labels. However, the term “natural” is not entirely defined by the Food and Drug Administration (FDA), even though there have been consumer complaints and, even, lawsuits filed over the years against manufacturers for making inconsistent product claims, creating consumer confusion and falsely advertising products as “natural”.

According to the FDA, “natural” should only be used to describe foods that are still in a fresh or whole state or that have only been “minimally processed”. A food can not be labeled “natural” if it has added colors, artificial flavors or synthetic substances, such as chemical preservatives, used in the processing. The FDA allows any type of whole or ground spices, spice extracts and essential oils to be labeled “natural flavors”.

“Minimally processed” is defined as those applications necessary to make a food edible, safe for consumption, and to preserve the food. Such processes include milling, cooking, smoking, freezing or drying. To that extent, canned fruits, vegetables and legumes should be generally accepted as “minimally processed” and, thus, “natural”, as long as they are not canned with chemical preservatives. A label for canned small white beans, which reads, “small white beans, water and salt” should also be considered a “clean label.”

More “Bang for the Buck”?

Some professionals in the nutrition supplements industry might suggest a dichotomy exists between the “health conscious” retail versus the supplements industry consumer.  “Dietary supplements”, according to the FDA, include products with added vitamins, minerals, herbs or other botanicals, amino acids and, possibly, substances purported to be energy stimulating, muscle building, physiologically supporting or performance enhancing.

Although there is a growing trend for manufacturers of dietary supplements to provide the FDA and Federal Trade Commission (FTC) scientific support for the safety and efficacy on their products*, some supplements manufacturers may include exaggerated claims about their products. They may choose to include more detailed nutrition information about the product, as well. This can lead a consumer to believe the supplement is more nutritious than a food. An example of this is a protein powder supplement, either derived from egg, soy or milk protein, for which the label will include a list of all the amino acids per serving. Thus, even though the consumer may not be able to pronounce or understand “histidine”, “lysine” or “methionine”, which are three of the essential amino acids commonly found in high quality protein foods, the perception may be that the supplement is nutritionally superior to the food because more, as opposed to less information is provided on the label. On a standard FDA retail food label, this information is only communicated as grams of protein on the Nutrition Facts panel. 

The Bottom Line

Consider the health benefits associated with consuming fresher, less processed foods. At the same time, though, do not be negative about or mistakenly impressed by ingredients that are unfamiliar.

* JISSN 2010 7:7, “ISSN Exercise and Sports Nutrition Review: Research and Recommendations”, http://www.jissn.com/content/7/1/7

Alexa Bosshardt, MPS, RD, LD/N is a Culinary Nutritionist with FitCulinary, LLC who has over 30 years experience developing recipes and new products and providing nutrition support to restaurant chains and food manufacturers. You can reach Bosshardt at alexa@fitculinary.com, and try some of her “clean” recipes below:

Spiced Cran-Mango Relish

Yield: 1 ½ c. sauce (serving size: 2 tbsp.)

1 c. (4 oz.) fresh cranberries

2 tbsp. orange juice

½ tsp. ground ginger

1/2 c. diced mango (fresh or frozen)

¼ c. Polaner® All Fruit with Fiber Orange Spreadable Fruit

1. Combine all ingredients together in 1 qt. pot. Bring to a boil, stirring. Reduce heat to low and cook, just until cranberries begin to “pop”, about 5 min.
2. Serve warm or chilled.

Serving: 2 tbsp

30 Calories.  7 g. carbs.  1 g. dietary fiber.

No fat, no cholesterol, no sodium, no protein. All natural sugars

Wild and Brown Rice Turkey Salad

Yield: about 2 ½ c. salad (4 servings @ 2/3 c. ea.)

1 ½ c. cooked wild and brown rice*

1 c. (4 oz.) diced, cooked turkey

¼ c. grapes (red or green or a mix of both), halved

1/4 c. dried cranberries (Craisins or other brand)

¼ c. pecan pieces

¼ c. chopped celery

1 scallion, minced

Tarragon Vinaigrette (yield about ¼ c.):

1 tbsp. olive oil

1 tsp. minced fresh Tarragon

2 tbsp. cranberry juice

1 tbsp. Tarragon Vinegar

1 tsp. Brown Rice Syrup

Sea salt and freshly ground black pepper, as needed

      1. Combine all salad ingredients. Whisk all dressing ingredients together. Chill until ready to serve.

* Easy Wild and Brown Rice Blend:

Yield: 1 ½ c. cooked

1 tsp. olive oil

¼ c. chopped onion

¼ c. chopped Portabella or baby bella mushrooms

½ c. dry Wild and brown rice blend

1 c. low sodium, natural chicken broth or homemade chicken or vegetable stock

1. Heat olive oil over medium heat in 1 qt. saucepot. Sauté onion until translucent, then add mushrooms and sauté until soft. Stir in rice until well coated.

2. Stir in chicken broth, bring to a boil then reduce heat to low. Cook, covered, 20 to 45 minutes, depending on rice blend.

Serving: about 2/3 c.

260 Calories   9 g. fat    1.5 g. saturated fat    0 g. trans fat   20 mg. cholesterol

220 mg. sodium  32 g. carbs   3 g. dietary fiber   10 g. sugars   12 g. protein

Charlotte County Health Fair Mediterranean Farro Salad
A light idea for the hot days ahead!

Yield: about 3 c. (6 – ½ c. portions)

1 c. dried Farro Perlato (Italian Pearled Farro*) (yields about 2 c. cooked)
6 oz. (1 pkg.) Athenos® or other brand Reduced Fat Natural Feta Cheese, ¾” diced
1 oz. (about 8 ea.) pitted Kalamata olives, sliced in half lengthwise
1 medium (3 ½ oz.) vine ripened tomato, seeded and ½”diced
2 oz. peeled seedless cucumber, diced
3 whole fresh basil leaves, chopped into thin strips (Chiffonade)
1 tsp. minced fresh Italian (flat leaf) parsley
2 tbsp. fresh lemon juice
1 tbsp. olive oil
1 fresh garlic clove, minced
Freshly cracked black pepper to taste

1. Prepare Farro according to package directions: Soak overnight then cook in a large pot of boiling water 30 minutes. Drain and chill until ready to make salad.
2. In a 1 ½ qt. mixing bowl combine chilled faro with Feta, olives, tomato, cucumber, basil and parsley.
3. In small separate bowl whisk together lemon juice, olive oil, garlic and pepper. Toss dressing well into salad. Chill, covered, until ready to serve.

• If Farro is not available, pearled barley, wheatberries or spelt can be substituted
• Serving suggestion: Serve with toasted whole grain pita chips. Top with grilled shrimp for a  summer dinner entrée.

This recipe can be served on its own or as a dip or salad with crackers, a filling for lettuce cups or as a topping on cucumber slices.

Ingredients:
8 oz. Phillips Backfin Crab Meat
¼ c. mayonnaise
1 Tbsp. prepared horseradish
¼ c. scallion, chopped (2-3 ea.)
¼ c. sweetened dried cranberries
¼ c. celery, finely chopped
¼ c. pecan pieces, toasted if desired

Directions:
1. In a small mixing bowl combine all ingredients, except crab meat and pecans, and toss until blended.
2. Gently fold in crab meat, cover and chill until ready to serve.
3. To serve: portion salad on plates or serve as a dip in a bowl, top with pecan pieces.