Author: Gina Snider

The dog days of summer bring heat and humidity, reminding us to lift our glasses and hydrate frequently.
Now, as temperatures begin to cool, most of us don’t realize how important it is to continue to drink an adequate amount of fluids. In any weather, our bodies require proper hydration — water is the largest component of the human body, making up about 60 percent of your body weight. Aside from the process of urination, you lose water regularly through your breath, skin, and bowel movements.
Water is guilt-free: It contains no calories, no sugar, no sodium, and no artificial sweeteners — there’s no reason not to sip frequently. While the quality of your tap water depends on your location, bottled water is the perfect clean alternative (especially for on the go).
Hydration is important for everyone. At school your kids need to stay hydrated, especially for after school sports and activities. Bottled water is a beverage with benefits. It costs less than most other sugar-sweetened beverages and provides valuable health benefits.
Despite knowing that we need to consume more liquids, most Americans are not adequately hydrated. Here are seven tips to help you raise a glass (or bottle) year round:
1. Wake up with a glass of water. Whether you have medications to take or you're heading to the gym or office, sipping a large glass of water first thing in the morning is a great way to welcome the day ahead.
2. Count your bottles (or glasses). If you have no clue how much water you imbibe per day, keep a record. Most of the people I counsel can give me a detailed description of what they eat, but not the beverages they drink.
3. See if you’re ‘thirsty.’ Thirst often disguises itself as hunger. If you think you're hungry, especially if you’ve eaten within the past two hours, it may just be your body telling you you're thirsty. Before you reach for a snack, drink a glass of water, wait 10 minutes, and reassess your hunger.
4. Become more aware as you age. The elderly have increased needs for water because of a decreased ability to detect thirst. Remember that unsweetened tea and coffee are also water-based and great hydrating alternatives to plain water. Decaffeinated versions are equally desirable.
5. Beware of beverages with bogus promises! Although clear-colored, some waters artificially flavored and sweetened and may contain hidden calories, sugars, vitamins, and caffeine. Jazz up your glass by adding sliced fresh fruit or frozen fruit as ice cubes. You can also add cut fruit to a steamy mug of herbal tea. Be sure to read your labels to see what you're really sipping. Here's my take on some of the hot designer waters you should beware of.
6. Snack on water-filled foods. Sliced cucumbers, bell peppers, and celery are great portals for your favorite dip (like my guac-humm-mole). These great snacks are comprised of mostly water and can contribute to your daily quota.
7. Other fluids count too. You don’t have to just drink water in order to meet you the recommended seven to nine daily cups of fluids. As previously mentioned, coffee, tea, and water-filled foods can contribute to your total daily fluid needs. Other liquids that count as well include low-fat and fat-free milk, broth-based soups, and 100 percent fruit and vegetable juice.
Most importantly, don't wait until you're thirst to drink, especially when exercising. Article by https://www.everydayhealth.com/columns/bonnie-taub-dix-nutrition-intuition/important-tips-help-you-stay-hydrated/?slot=0&eh_uid=85987203

7 Tips to Stay Hydrated

Volume 1 Issue 1

September 2020

Hillside Herald

Monthly news for renters

DON’Ts:
-No plastic grocery bags, aerosol cans, aluminum foil, food waste, used napkins, tissues, or paper towels, or clothing, mirrors or ceramic
-Separate the greasy side of the pizza box from the lid; no food particles can be recycled. So be sure to rinse all glass and plastic bottles BEFORE placing them in recycle bins
DO’s:
-Recycle newspaper, junk mail, phone books, magazines, frozen food boxes, poster boards, milk cartons, cardboard boxes, water bottles, soda bottles, & cans
-Separate plastic/cardboard that come together, they get recycled differently
-Take the extra effort to help the environment stay green.
Recycling program:
“When in Doubt, Throw It Out!”

Tips To Keep off your Landlord’s Radar
-Pull weeds, bring in your trash cans on time, and make sure you know your rules & regulations for your neighborhood.
-Don’t let a Landlord violation become a FINE!!!!
This is also a good seasonal reminder to test and change your smoke detector batteries twice a year. So, if you haven’t done so recently, stock up on 9-volt batteries and test your smoke alarms to keep you and your family safe. Remember to change your Air filters regularly The reason?? Keeping clean Air filters will make the heating and cooling systems work less hard, therefore using less energy. This will save you money on your power bills to spend on the fun things you enjoy more.
Stay cool this summer. Test your AC system now and let us know of a problem before it heats up.
Remember, heat rises so two-story homes tend to be hotter upstairs and if you only have one AC unit, it may not cool evenly throughout the home. Keep window shades closed to reduce sun exposure. Some
AC units are older and may not be as efficient as a newer version. However, the use of portable fans and ceiling fans are inexpensive ways to keep air circulating making if feel cooler and more
comfortable on those hot, hot days. If you have any questions, please call DASH office at 706.298.0584

5 easy ways to eat more fruits and veggies
Pack more produce into your day with these simple tips.
There is a plethora of produce available in the United States, and yet most adults don't eat enough fruits and vegetables. In fact, dietary intake of several nutrients found in fruits and vegetables — including potassium and dietary fiber — is low enough to be a public-health concern for both adults and children.
Your goal is to fill half your plate with fruits and vegetables whenever possible. Aim for a whole rainbow of colors, including dark green, red, orange, purple and white. Variety is vital to get all the different nutrients and their health benefits.
Try to buy fresh whole fruits and vegetables in season — they will be at their peak in flavor and at their lowest in price. Frozen and canned fruits and vegetables can be healthy choices, too. Reach for low-sodium canned vegetables or canned fruits packed in their own juice or water, and avoid frozen vegetables with sauces, frozen fruits with added sugar and canned fruits packed in heavy syrup.
Make fruits and veggies the star of your daily diet with these ideas:
Snack smart. Keep vegetables washed and cut in your refrigerator for quick snacks. Or reach for vegetables that require little preparation, such as baby carrots and cherry tomatoes. Keep a bowl of fruit on your kitchen counter. Just be sure to limit your intake of dried fruits because they're not as filling as whole fruits and they have a lot more calories in a smaller volume of food. For example, 1⁄4 cup of raisins has the same number of calories — about 100 — as almost 2 cups of grapes.
Experiment with new combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange or peach slices into a salad.
Choose recipes that have vegetables or fruits as a main ingredient. Try pineapple-chicken stir-fry, tomato-basil pizza or vegetarian chili.
Start your day with a fruit or vegetable. Sprinkle a handful of blueberries on your morning cereal or oatmeal. Saute red peppers, tomatoes or spinach into your scrambled eggs.
Drink your fruits and vegetables. But don't reach for prepared fruit juice! Instead, turn whole fruits and vegetables into a refreshing drink. Make a smoothie with plain low-fat yogurt and your favorite frozen fruits. Or puree together banana, berries, lemon, mint, ice and 2 cups of fresh raw baby spinach — this green concoction may look odd, but it tastes delicious!
As you can see from these suggestions, sneaking more fruits and veggies into your diet can be easy, convenient — and fun! Article by http://diet.mayoclinic.org/diet/eat/easy-ways-to-eat-more-fruits-and-veggies?xid=nl_nl_mayo_clinic_diet_2020-08-12_21180766&utm_source=Newsletters&nl_key=nl_mayo_clinic_diet&utm_content=2020-08-12&utm_campaign=The_Mayo_Clinic_Diet

Page # by Gina Snider

Hillside Herald