5
Squares Newsletter
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July, 2008
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Greetings!
What an exciting month it has been! Thank you
all for the wonderful feedback
on our first newsletter. I was amazed at the
number of responses. This month
we are so thrilled to announce our expansion
into Long
Island, Brooklyn, and Queens. Please
forward this newsletter to your friends in these
areas.
This month's nutrition article is on hydration.
During our little heat wave a couple of weeks
ago, I found myself physically ill. I had not
hydrated properly and not only was I
experiencing a lack of focus, I actually had
short-term memory loss. Please be careful this
summer. It is especially important to keep an
eye on your children and their water intake.
I hope you enjoy the recipe for Shrimp Vera
Cruz. It's a great dish to prepare for guests;
they'll never know they were eating healthy.
Also, check out the exclusive offer from
Manhattan's Peak Performance-a
gym where you may end up sharing dumbbells with
Academy Award-winning actors and other A-listers.
Happy Eating!
Monica Lynn
P. S. Feel free to
email me your feedback and questions.
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Nutrition: Is Your Body
Hydrated?
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How do you know you
are drinking enough water?
Do you really need to drink eight glasses of water a
day? Recently, experts in the news media have been
discussing the many rules about water intake. The
real issue is not about whether you follow the
recommended guidelines set for the general public,
but do you consume enough water for
your individual
body? That is the question and the answer
should be based on your unique body size, activity
level, age, environment, and diet.
Why should you care
about your water intake?
Your body is made up of 50 percent to 75 percent
water. That totals about 10 to 12 gallons and is the
largest component of your body. And each day you
must replace the water you lose from sweat and
urine, which can average 10 cups or 2 ½ quarts a
day. Keeping your body's water balance is critical
for maintaining body temperature, mental functions,
nutrient and waste processes, physical performance,
and healthy organs.
You body's signs
and some factors to consider
What are the signs telling you to drink more or
less? Here are a few to consider.
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Pale to
colorless urine means you are hydrated.
Check with your physician, because some
medications and vitamins alter urine color.
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Are you thirsty?
Your body signals dehydration with thirst. By
the time you are thirsty, however, you are
already becoming dehydrated. Lack of thirst,
however, does not mean you are fully-hydrated.
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Dry lips
or a dry, cottony mouth is a sign you should
drink more water.
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Wetting
accidents may mean you are
over-hydrating. Over-hydrating is not common,
but you should know that it is dangerous to your
water balance. Ask your doctor if you think you
are over-hydrating.
Consider your environment and your activity level.
If you will be outside on a humid, hot day and will
be exercising, drink extra water before, during and
after your exercise. Also infants and the elderly
are particularly sensitive to hydration issues, so
please speak with a medical professional for further
information.
Sources of Water
Drinking pure water is not the only source of water,
although it has the wonderful benefit of zero
calories. Most people consume 80 percent of their
water from drinks and 20 percent from foods. You can
find high percentages of water in the following
foods and beverages: lettuce, watermelon, broccoli,
grapefruit, and carrots. Most fruits and vegetables
are a good source of water as well.
Remember, the most important thing you can do for
your hydration is to
listen to your body
and drink and eat accordingly. If you have any
specific questions regarding hydration, please
email us.
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Peak Performance and Your
Exclusive Offer |
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 Peak
Performance has an exclusive offer for 5 Squares
Newsletter readers:
50% off your first personal training session
and a 10% savings
off the purchase of a package of 10 sessions. This
offer expires July 31st, 2008 and applies to new
clients only. Clients must use the code 5421 to
redeem the discount.
Located in the Flatiron district of
New York City,
Peak Performance is a personal training facility
that combines back-to-the-basics workout routines
and forward-thinking motion with highly educated and
effective trainers. Peak Performance trainers
specialize in personalizing routines for your unique
goals for body composition or sports-specificity.
For further information visit www.peakperformancenyc.com. |
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Recipe: Mediterranean
Chickpea Salad
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A quick and healthy meal loaded with
flavor.
Ingredients
1-2 teaspoon olive oil
1 medium onion, chopped
2-4 garlic cloves, pressed
1 (14 ounce) can diced tomatoes with green chilies
1 medium jalapeno pepper, seeded and chopped
1 small green bell pepper, cut into thin strips
1 lb medium shrimp, peeled and deveined
1 tablespoon cornstarch
¼ cup cilantro, coarsely chopped
2 cups hot cooked brown rice
- Heat the oil in a large
sauté pan over medium heat.
- Sauté the onion and
garlic until tender, about 5 minutes; add tomatoes with
liquid and the jalapeno pepper; simmer approximately 10
minutes.
- Add the shrimp and cook
until the shrimp turn pink, approximately 3 to 4
minutes.
- In a small dish, combine
the cornstarch with 1 tablespoon water and stir to
blend; whisk into the skillet and stir until the sauce
thickens, about 1 minute then stir in the cilantro.
- Divide the rice among 4
bowls, and top with equal portions of the shrimp and
vegetable mixture.
Makes 4 servings
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5 Squares™ healthy eating plan is a
weight
management program designed to help you
manage your eating habits and achieve personal
weight and health goals. We take all of the
guesswork out of eating properly by eliminating
the opportunity to make wrong choices.
Our expert chefs prepare
guilt-free,
delicious food, which is delivered right
to your door before 6 a.m. Because you have your
five meals for the day (3 meals plus 2 snacks),
you have the power to eat the right foods, the
right amount, and the best nutritional calories.
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Email us: Info@5Squares.com
Call us toll free: 1.866.5.WE.COOK (1.866.593.2665)
www.5Squares.com |
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