AUGUST 2018

Nutritional Factoid

All About Water

How much water do you drink on a daily basis? Do you think it’s enough? Do you have any idea why you should be concerned about how much water you’re drinking each day? Well, you’re in luck! This month we’re going to discuss everything water and highlight why you should pay more attention to the amount of water you’re consuming each day!

  1. Hydration plays a major role in energy levels and your brain function
    • Studies have shown that mild dehydration can impair many aspects of your brain function, including decreased memory, mood, anxiety levels, and fatigue
  2. Water can help maximize physical performance
    • A loss of normal hydration levels can lead to many poor outcomes during physical activity; including altered temperature control, reduced motivation, increased fatigue, and an increase on the perception of difficulty
  3. Drinking more water has been shown to corelate with better cardiovascular health
    • While dehydrated, your blood volume decreases which makes your hard work harder to pump oxygenated blood
  4. Staying hydrated keeps your skin in better shape!
    • Dehydration has a direct effect on the elasticity of your skin. To keep your skin nice and soft feeling, keep yourself optimally hydrated throughout the day.

Ways to increase your water intake

  1. Drink 20oz of cold water first thing in the morning. You cannot be hydrated all day unless you start early!
  2. Use an app to track the glasses of water you drink each day. This will also give you a goal to reach for.
  3. Always have a glass of water with every meal. Even if it’s in addition to another beverage
  4. Make the switch from soda to sparkling waters or seltzers
  5. Find a good water flavor booster. There are many products on the market today which you can add a few drops to a glass of water to add a little flavor
  6. Bring a glass of water to bed with you. Having a glass of water on your nightstand each night allows you easy access to a quick sip during the night.

Recipe of the Month

Stuffed Pepper Soup

The PR Bar team absolutely loves this super quick and simply recipe. It took about 25 minutes total to produce this delicious and high protein meal. Give it a try and let us know what you think!

Instructions
  1. In a large skillet cook beef, onion, sweet peppers and garlic over medium heat until meat is browned and vegetables are tender. Drain off fat.
  2. In a 4- to 5-quart slow cooker combine beef-vegetable mixture, broth, water, tomatoes, black pepper, chili powder and smoked paprika (see Tip).
  3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using low-heat setting, turn to high-heat setting. Stir in rice. Cover and cook for 30 minutes more or until heated through. Sprinkle each serving with cheese.
Ingredients

2 cups water

1 (14.5 ounce) can diced tomatoes, undrained

½ teaspoon black pepper

½ teaspoon chili powder

½ teaspoon smoked paprika

¾ cup uncooked instant brown rice

½ cup finely shredded colby and Monterey Jack cheese

1 medium red sweet pepper, chopped ( ½ cup)

1 medium orange sweet pepper, chopped ( ½ cup)

1 medium green sweet pepper, chopped ( ½ cup)

2 cloves garlic, minced

4 cups lower-sodium beef broth

Recipe nutritional info

  • Serving size: 1¼ cups
  • Per serving: 218 calories; 7 g fat(3 g sat); 2 g fiber; 22 g carbohydrates; 17 g protein; 19 mcg folate; 37 mg cholesterol; 4 g sugars; 845 IU vitamin A; 82 mg vitamin C; 95 mg calcium; 2 mg iron; 405 mg sodium; 147 mg potassium
  • Nutrition Bonus: Vitamin C (137% daily value)
  • Carbohydrate Servings: 1½
  • Exchanges: 2 lean protein, 1 starch, 1 vegetable, ½ fat

Original recipe and additional pictures can be found here