Healthy, Hydrating Foods! ..and Water with a Twist!

Don't let the heat get you down. Maintaining hydration is possible! Instead of guzzling regular tap water, make spa water! Fill a pitcher and add mint leaves, sliced strawberries, sliced cucumbers, oranges, lemons, limes or even grapefruit! You can even add a medley of berries. They add a surprising amount of flavor without any calories!

 Checking your urine is THE most accurate hydration indicator. Monitor the color. The more pale, the better. Strive for the color of lemon juice. Chronic dehydration is linked to UTIs, bladder cancer and kidney stones. Bottom line? Stay hydrated!

Also, about half the fluid we need can come from fruits and veggies! ...cucumbers, berries, greens, tomatoes, citrus, zucchini and, my favorite, watermelon : ) 

Does type of hydration matter? Only water? tea? Coffee?

Caffeine is only a mild diuretic, so coffee and tea can count. Don't opt for soda as a first choice though regardless if it’s regular or diet! Studies show drinking diet pop is associated with overweight and it contains acid not good for teeth. Good reasons to nix it!

IU Dining now getting LOCAL TOMATOES from Hilltop Garden!

 Bloomington grown tomatoes will be available at Wright Food Court starting this week, made possible by Hilltop Garden and Nature Center! Load up on lycopene and enjoy the beautiful fruit of our local gardens.

Lycopene from tomatoes can help your skin stay sunburn-free!

Brown blotches that appear on your face may be called age spots, but they have LESS to do with how many years you’ve spent on this earth than the hours of sun damage you’ve acquired.

In addition to wearing sunscreen daily, CRANK UP your skin’s natural SPF by eating tomatoes and other lycopene-rich produce! Lycopene is an antioxidant found in red and pink produce, like watermelon, grapefruit, red peppers and tomatoes. A study in the Journal of Nutrition found that eating two and a half tablespoons of tomato sauce with a tablespoon of olive oil each day for 10 weeks reduced sunburns by 40%!

The BEST sources of lycopene are cooked tomato products like tomato soup, sauce, and tomato juice or V-8. Also, adding olive oil or other healthy fat, like avocado or nuts, helps the body absorb more of the nutrient!

Eat Right THIS SUMMER!!

The Eat Right concept is available at WRIGHT Food Court during summer meal hours...through August 12!!

It is located next to Classic Comforts, and features favorites such as the Buffalo Chicken Wrap, Grilled Salmon, and the Turkey Meatballs. Incoming freshmen and parents have the opportunity to get a taste of what it offers as it's a choice on the express line during the complimentary meal served during orientation.

Entrees are low in fat, high fiber, and include whole grains, and nutrition for all items is posted at the concept. Vegetable sides can be purchased a-la-carte to compliment an entree from elsewhere in the food court!

Check it out today!

Power up your salad! Just add marjoram and increase its antioxidant prowess by 200%!

Amp up the antioxidant power of your salad by adding fresh-cut herbs. A study in the British Journal of Nutrition found a spoonful of marjoram boosts salads’ cancer-fighting goodness by 200%. ALL herbs are POTENT sources of antioxidant activity though, and add flavor without fat.

A study in the Journal of Agricultural and Food Chemistry found a tablespoon of oregano has as much antioxidant muscle as an apple. Antioxidants help keep free radicals from damaging healthy cells. Free radical damage can contribute to tissue damage and diseases like heart disease and cancer. Cultivating a small herb garden is an economical way to enjoy fresh herbs all summer long!

Down in the dumps? When your spirits need a lift, get up and move!

According to research presented at the Psychological Society Conference, high-intensity workouts put a bigger grin on your face than less-strenuous ones can. This study found that 20 minutes of anaerobic activity — jumping rope, hill climbing — was better at boosting mood 20 minutes after exercise than moderate activity, like walking. Find activities that are enjoyable and challenging (raquetball, tennis, soccer, volleyball) , as working out counteracts stress hormones' effect on the body by improving insulin sensitivity. This leads to fat burning instead of fat storage!

Past research also shows that 30 minutes of walking three days a week helps combat mild depression. But if you’re in search of a quick burst of bliss, alternating your walk with running may help pull you out of the doldrums faster : )

Think all veggies are better for you raw? NOT TRUE!

Lycopene, found in tomatoes and other carotenoids are more easily absorbed when cooked.  The raw food movement might have you believe that all fruits and vegetables are better for you uncooked. But the truth is, some nutrients are actually better absorbed by the body when they’ve been heated.

Lycopene, found predominantly in tomatoes, is more abundant in cooked products, like stewed tomatoes, in spaghetti, or pizza sauce. Here’s a rule of thumb for getting the most nutrients out of your veggies: Water-soluble vitamins (B and C) lose nutrients when cooked, while fat-soluble (A, D, E and K, which require fat to be absorbed by the body) do not. Eating a variety of cooked and raw vegetables is your best bet for getting adequate amounts of both.