Key Ingredient in Your Diet? Water. (Chickspeak.com)

May 21, 2009 by Kristin Larmore

The rough, rocky trail extends beyond the view of the naked eye. With each step, small sweat beads emerge from the skin as the sun beats down between the gaps in the forest trees. The lips and the tongue become dry as the hike continues.

A simply explained sensation: thirst.

We all know- water is the basis for all living things. Making up the majority of the human body, it is a necessity in digestion and nutrient absorption, pads muscles and organs to protect from shock and regulates all body processes.

Though we experience the feeling of thirst every day, however, we never quite realize what our body must do to first recognize thirst and then induce it. It’s like a well-oiled machine.

And fascinating as it may seem, your body does it automatically without any effort from you.

After only a 1 to 2 percent water loss, the hypothalamus in the brain is alerted of the need for water, I recently learned in a health class. Only 1 to 2 percent- that’s how much we need water.

And with the increase in outdoor activity amidst an entrance of warm air, dehydration becomes much more of a threat. Water loss becomes more prevalent, most significantly through an increase in sweating. However, associate professor in family and consumer science at Appalachian State University Lisa McAnulty said the typical “eight cups per day” is not necessary based on further nutrition research.

Not only do we get water from our everyday liquids like the morning “cup of joe,” a glass of cranberry juice cocktail or a mug of hot tea, but from healthy food items. One of the most obvious foods would be soup, since it contains liquid already. The average soup contains around 96 grams of water per 100- gram serving, according to dietandfitnesstoday.com.

Other high sources would obviously be either instant or ready-to-eat gelatin with around 97 grams per serving, along with no sugar added ice pops with 93 grams per serving.

However, it’s not surprising to note the best foods to consume are fruits and vegetables. Dieticians praise produce left and right for the pack of vitamins and minerals it contains, but benefits go even further. It’s healthy eating and hydration at the same time! Diet and Fitness reveals with its extensive list of “richly watered” foods some produce even contains more water than some, but not all, sports drinks, which sometimes have added sugars and flavorings.

So, which ones will hydrate you the most? Which vegetables will sustain you best during that long hike on a steep mountain trail, that sticky morning walk along the beach or just simply from being outside?

You’d be amazed how much water some of this raw produce contains. A bottle of water will be the comparison, obviously containing 100 grams of water per 100 grams of fluid. Of course, cooking will retain more moisture and increase water content, but the nutrients can also be soaked out with longer cooking times.

Canned vegetables also deliver more hydration with the added liquid inside, but they greet the eater with unnecessary salt and added preservatives. So, you have to monitor where that water is coming from. Natural sources are always best. A raw, peeled cucumber contains 96 grams, or 96 percent, water.

Chinese cabbage, celery, radishes, turnips and red leaf, green leaf or iceberg lettuce are all composed of 95 percent water. Yellow summer squash, snap beans and tomatoes pack 94 percent, while asparagus has 93 percent and mushrooms have 92 percent.

Please, continue to drink glasses of water often, ladies. But just don’t worry too much about that crazy eight cup requirement, as long as you’re eating well, too.

Some important things to remember about best strategies and consequences:

1.Monitor sweating and replenish water during and after physical activity. Keep in mind sweating still occurs without any physical activity, and drink even more fluids if you tend to sweat more than others.
2.Eat a well-balanced diet full of healthy fruits and vegetables. Just because it’s hot out, doesn’t mean you shouldn’t eat. Go for the popsicles and ice water, sure, but maintain frequent food intake. You might not feel as hungry, but the good stuff is light and not filling anyway. You don’t want to pass out, now.
3.This might sound a bit gross, but monitor the color of your urine. If it’s still dark in color during the middle and toward the end of the day, you’re not getting enough fluid. The only time it should be dark is during your first daily visit to the restroom.
4.If your body is consistently robbed of water, kidney stones are an absolute possibility. If there’s not enough water to flush the organ out, mineral deposits build up along the walls and create tiny pellets. They are extremely painful, especially for men, because you either have to pass them or surgically remove them. A dime-size kidney stone is considered huge, causing excruciating pain. I’ve never had one myself, but believe me- I’ve heard.
Of course, further lack of water leads to other symptoms, such as lack of focus and attention, fainting, and the list continues.

Moral of the story?

Just make sure you get water. It’s the most important fuel for our body.

Kristin Larmore is a recent graduate of Appalachian State University and hopes to write for a food publication, along with becoming a food critic and running her own winery in the future.

How to Keep Wine Fresh (Chickspeak.com)

May 15, 2009 by Kristin Larmore

The taste, the aroma, the deep flavor of wine: it’s something many of us enjoy.If visiting a winery and sampling, guests can be assured experts pick the grapes at the peak of freshness. Storage and handling is carefully monitored.

However, the problem arises after the average customer takes their bottle out of the small paper bag when they return from the grocery store. To uphold that taste at home, people seem to make some big mistakes concerning storage.

Let’s face it, ladies, most of us are not wine experts. Here are the most common mistakes people make with short-term wine preservation, meaning two years or less.

Temperature

It’s one of the most important factors because if the temperature is too high, your wine will what they call “turn,” according to winecountrygetaways.com. Wine Spectator warns “temperatures greater than 70 degrees Fahrenheit will age a wine quickly, and can also cook a wine until the fruit character becomes blunted, resulting in flat aromas and flavors.”

It needs to be as close to 60 degrees as possible, but minor alterations aren’t too catastrophic. The large changes are dangerous, though, as “rapid temperature fluctuations may cause pressure changes within a bottle, forcing the cork upwards and allowing leaks while permitting air to enter the bottle,” according to Wine Spectator’s scientific description. It’s much better to keep the wine in the fridge than leave it near a sunny window; cold is always better than hot.

Light

Wine should be kept away from bright areas and holds up much better in the dark. This reiterates the temperature issue. Wine Spectator maintains a “small rack away from a direct heat source provides an ideal solution [to storage],” since the average wine lover drinks their purchased wine within one to two days.

Position

How many times do you see wine sitting upright on a counter, especially in a college apartment, for example? This is why wine racks were created. To avoid shrinkage of the cork and make the bottle easier to open, wine should lay on its side, according to winecountrygetaways.com.

Movement

Don’t move so much, people. Anything that causes a lot of shaking and movement will affect your product. Store it in a place where it won’t be disturbed. And no matter how bad that day at work was, don’t pop that cork out too fast. Some wines need a bit of time to age before consumption, so just make sure you know what type you’re getting before you open it.

The majority of California wines are meant to drink now, the website mentions. However, some wines become a richer, smoother product after years of aging, and they require a climate-controlled environment with the correct humidity and no temperature changes. A home requires a wine cellar or wine closet for this type of aging.

Unless you’re getting a more expensive foreign or domestic wine for a special occasion, you won’t have to worry about long-term storage, though.

After several wine tastings, I’ve discovered vineyards typically age the wine to its drinking age before shipping it off to stores. Many of us have probably ruined a bottle of wine without even knowing it, though.

So what are the sure-fire signs?

Sometimes, it’s not even your fault; the cork from the tree was bad or the chemicals used in manufacturing combined with bacteria, so the bottle isn’t worth drinking before it’s even opened.

Other times, higher temperatures in the home are the biggest cause. If a wine is so-called “corked,” the smell is the first sign. Your beverage will resemble an icky cardboard scent.

Color is the second sign; white wines will be an off-yellow and red wines will almost be brown, according to both Wine Spectator and Wine Country Getaways. Now once the wine is opened, you hopefully won’t decide to drink the whole bottle in one night. Careful considerations must be made at this point, as well. One thing you shouldn’t do: leave your wine on the counter for a few days with just the cork shoved back in.

Many think red wine shouldn’t be refrigerated and should stay at room temperature, but that’s only while enjoying it at a meal or for a short time. Air is good for your wine at first because it lets it “breathe” and works on the overall aroma, but it’s the worst thing for it after a few days due to oxidation, the website says.

Various devices featured on Wine Country Getaways’ like the temperature managing Pek Wine Steward, the Vacuum Pump and Cork which pumps the air out with a rubber stopper and the Private Preserve offer the most effective preservation.

The Private Preserve is a favorite of wine connoisseurs because it squirts a layer of gas between the cork and the wine. But for those who can’t afford the finer things, the old-fashioned refrigerator at least works for a few days for red or white wines.

Pour the wine into a smaller container and store air-tight, or you can actually freeze wine for later use in cooking, interestingly enough. You now have the basic tools available to properly store your wine. All that’s left to do is pick it out.

Actually, that might be much more difficult, in light of the endless options. Good luck!

Kristin Larmore is a senior journalism major at Appalachian State University and hopes to write for a food publication, along with becoming a food critic and running her own winery in the future.

Fruits of the Summer Make Great Dishes (Chickspeak.com)

May 5, 2009 by Kristin Larmore, photo property of Chickspeak.com

Not only are the flowers blooming in abundance beneath the warmth of the sun, but the rays are working their magic on the fruit trees, as well. It’s May again: a time when we can once again really enjoy fresh fruit after the canned limitations of dark, dry winter.

A collection of three easy, delicious recipes featuring May fruits put an excellent Spring lunch on the table, provided you enjoy fruit enough. Try the refreshing fruit shake to wash down the fruity, nutty salad and flavorful foccasia bread.

Think about a hot Fourth of July picnic with fireworks and sips of sweet lemonade in the middle of a huge field. It just wouldn’t be complete without that pale red juice dripping down your yellow sun dress, would it?

Light-tasting watermelon greatly contributes to hydration because it’s largely composed of water, so it serves as a thirst-replenishing agent.

One serving of watermelon provides 89 percent carbohydrate, four percent fat, seven percent protein, and can help in weight loss, according to nutritiondata.com. It contains 18 percent daily vitamin A, 21 percent daily vitamin C and five percent daily potassium.

Let this recipe from Southern Living cool you down after a hot day before or while you move on to the main course.

Watermelon-Lemonade Cooler

15 cups seeded and cubed watermelon

2 (12-ounce) cans frozen lemonade concentrate, thawed

2 mint sprigs

Ice

Garnishes: watermelon wedges, mint springs

Preparation

Process watermelon, in batches, in a blender or food processor until smooth.Combine concentrate and two mint sprigs, and cook in a saucepan over medium-high heat 10 minutes. Stir together watermelon puree and lemonade mixture; cover and chill 8 hours. Remove and discard mint. Stir and serve over ice. Garnish, if desired.

Furry foods don’t exactly sound appetizing, but some really are. Kiwi attests that you can’t judge a fruit by its peel. The outside may be dull and lifeless, but the inside provides a smooth, tropical green brightness unlike any other. One cup of kiwi packs high counts of fiber, vitamin E, potassium, copper, vitamin C and vitamin K, according to nutritiondata.com. Just eight ounces give you 273 percent daily vitamin C needs, 89 percent daily vitamin K and 13 percent vitamin E.

This unique salad from foodnetwork.com is a brilliant alternative to the typical lettuce salad.

Banana-Kiwi Salad

2 tablespoons lime juice

1 tablespoon canola oil

1 tablespoon minced shallot

2 teaspoons rice vinegar

1 teaspoon honey

1/4 teaspoon salt

Pinch of cayenne pepper, or to taste

4 kiwis, peeled and diced

2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices

1/2 cup diced red bell pepper

2 tablespoons thinly sliced fresh mint

2 tablespoons chopped cashews, toasted

Preparation

Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews. To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

Carbohydrates, too, seem to be a huge weakness for some women, and who doesn’t love bread? It can be the perfect compliment to a salad in the afternoon, but women out there should know carbohydrates are important to health. Though they have a bad reputation for causing weight gain, they are a direct source of energy in the diet and are crucial for optimal body strength, especially for those in high activity levels, nutrition instructor at Appalachian State University Lisa McAnulty said.

This recipe for fig focaccia bread from myrecipies.com is a bit more complicated than the other two parts of the meal, but few things can compare to a batch of fresh-made baked dough emanating scents from the oven.

Figs, though not as popular as some fruit, don’t really contain high amounts of anything. However, nutritiondata.com reports one large fig contains seven percent daily fiber needs, a significant nutrient in preventing chronic disease. They combine many textures with chewy flesh, smooth skin and crunchy seeds. Whfoods.org reports figs are best in season in June, but are often dried for all-year enjoyment, just like a cherry or raisin.

Fresh Fig Focaccia

1 package dry yeast (about 2 1/4 teaspoons)

1 cup warm water (100° to 110°)

2 tablespoons olive oil, divided

1 tablespoon honey

1 teaspoon grated orange rind

1/2 teaspoon salt

2 3/4 cups all-purpose flour, divided

Cooking spray

9 fresh figs (about 10 ounces), each cut into eighths (about 2 cups), divided

1 tablespoon turbinado sugar or granulated sugar

1/2 teaspoon aniseed

Preparation

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Stir in 1 1/2 tablespoons oil, honey, rind, and salt. Lightly spoon flour into dry measuring cups; level with a knife. Stir in 2 1/2 cups flour. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky).

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover dough and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Punch the dough down, and turn out onto a lightly floured surface. Arrange 2/3 cup figs over dough; gently knead 4 to 5 times or just until the figs are incorporated into dough. Press into a 15 x 10-inch rectangle. Place on a large baking sheet coated with cooking spray. Cover and let rise 30 minutes or until doubled in size. Preheat oven to 400°.

Uncover dough. Make indentations in top of dough using the handle of a wooden spoon or your fingertips. Gently brush dough with 1 1/2 teaspoons oil. Sprinkle surface of dough with remaining figs, gently pressing figs into dough. Sprinkle with sugar and aniseed. Bake at 400° for 25 minutes or until golden.

Good-bye to sweet cravings! When you get the urge to inhale a brownie, fruit can provide a satisfying substitute, though it’s not chocolate. All three fruits, in addition to most fruits, are low in saturated fat, sodium and cholesterol and full of essential vitamins and minerals, according to nutritiondata.com.

Let’s face it. Covering a piece of fruit in sugar is still much better for us than a piece of cheesecake or pie.

And what about quenching our thirst when we lose so much more water in the heat? Think about how many times you’ve needed a glass of water with your fruit compared to the number of times you needed water with that decadent after-dinner treat.

Kristin Larmore is a senior journalism major at Appalachian State University and hopes to write for a food publication, along with becoming a food critic and running her own winery in the future.