In the heat of summer, hydration definitely becomes a concern, especially with increased physical activity. Consuming the appropriate amount of fluids for your body is important before, during and after your workout. How much is right for you? Well there are two somewhat unsavory but simple ways to measure fluid intake:

• Urine color. The color of your urine is an overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Bright urine often is produced soon after consuming vitamin supplements, since any excess vitamins are immediately excreted.
• Sweat loss. Change in your body weight before and after exercise is used to estimate sweat loss. If you are working out hard, with excessive sweat happening, you undoubtedly need to focus on fluid replacement. However, dehydration can occur even when you are not hot and sweaty. You can become dehydrated from swimming or skiing on a cold winter day. Weighing yourself before exercise, then again post-hydration will let you know if you are adequately hydrated.

What to hydrate with? When exercising less than an hour, water is best. For workouts longer than an hour, you should replace fluid loss with liquids containing electrolytes — but skip the excess sugar. Go for the sugar-free brands and continue to consume water in between.
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One of the most tasty and refreshing ways to stay hydrated is watermelon🍉. Watermelon is one of the most iconic fruits of summer. It is comprised of about 90% water, along with some natural sugars, making it quite useful to stay hydrated, as well as to satisfy a sweet tooth. Watermelon has an undeserved reputation for being high in sugar. It is not high in sugar, but it is packed with antioxidants, vitamins, nutrients and electrolytes, including Vitamin C, lycopene, choline, potassium, magnesium, fiber, iron and even some calcium. These large fruits are quite nutrient-dense, along with their hydrating capacity.

Native to tropical Africa, watermelons are grown commercially in the U.S. in more tropical states like Texas, Florida, Georgia and California where the weather is warm, providing watermelon with its needed lengthy growing season. Watermelons have various rind colorings, from solid green, green striped, or mottled with white. They can be round or oval in shape and weigh as much as 30 pounds (perhaps a new workout class, Watermelon Pump ;). The crisp, crunchy flesh is usually a deep pink, although golden-fleshed varieties are always a fun surprise. Watermelons naturally contain small, hard, black seeds, but seedless hybrids are available (not genetically modified!).

Watermelon nutrition facts: 1 cup diced watermelon: 45 calories, 0 fat, 12 grams carbs, 9 grams sugar, 1 gram fiber, 1 gram protein, 11 mg of calcium and 170 mg of potassium. The whole watermelon is actually edible, including the seeds and the rind…but I did not include those parts in these refreshing, hydrating, sweet recipes😊
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WATERMELON SALSA
Summer fruits lend themselves well to delicious twists on salsa (like our Blueberry Salsa in volume 9). This one is juicy and peppery and takes full advantage of seasonal watermelon, avocado and jalapeño pepper.

INGREDIENTS
2 cups seeded and diced watermelon
1/2 avocado, peeled and diced
3 Tablespoons lime juice (about the juice from one lime)
1/2 teaspoon chili paste
1/4 teaspoon salt
1 jalapeño pepper, seeded and chopped into small pieces
1/4 cup fresh cilantro, chopped (or try mint or basil)
freshly ground pepper to taste

PREPARATION
Combine all ingredients together in a medium-size mixing bowl. Taste and adjust seasonings. Serve immediately. Any leftovers really will not keep overnight, so eat up :). Makes 8–10 (1/4 cup) servings.
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Suggest serving with baked tortilla chips or pita chips.
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​WATERMELON AND FETA SALAD
I was going to call this watermelon and fed-up salad🤭. The reason being it was so popular at one point, I actually found it annoying to be present on so many menus. Until I decided to give in and try it. The juicy, sweet watermelon, and briny, salty feta cheese turned out to be a delicious combination. I would say who knew, but people surely knew😌, and for good reason. I added some kick to this surprisingly satisfying combination.

INGREDIENTS
2 cups seeded and cubed watermelon
1/2 cup feta cheese, crumbled
1 Tablespoon canola oil
1 Tablespoon honey
1/2 teaspoon red pepper flakes
1/8 teaspoon cayenne pepper (more or less depending on your kick tolerance)
1 Tablespoon fresh basil, washed and chopped
1/8 teaspoon salt
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PREPARATION
Place watermelon and feta in medium serving bowl and carefully mix together. In a small bowl whisk oil, honey, red pepper flakes, cayenne pepper and salt together. Pour on top of watermelon and feta and combine. Top with fresh basil and any additional herbs and spices of choices. Makes 4 (1/2 cup) appetizer or 2 (1 cup) side-dish servings.

WATERMELON BANANA SHAKE
It is summer and sometimes all we can rightfully manage is throwing some ingredients in a blender, and calling it breakfast or snack time. The banana and yogurt add a creamy sensation to the watermelon. A tasty and hydrating way to start your day.

INGREDIENTS
2 cups seeded and cubed watermelon
2 frozen bananas, cut into quarters
1 cup nonfat Greek yogurt, vanilla
1 cup apple juice
2 teaspoons honey
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PREPARATION
Place all ingredients in the blender. Process until smooth. Pour into 4 cups and garnish with watermelon and/or banana slice. Makes 4 (1 cup) servings.

BLOOD ORANGE PROSECCO
I often discuss with clients how you can not always have alcohol + dessert. Sometimes, sure…but not all the time. I love this recipe as it blends your cocktail and dessert — two for one! Campari adds a strong bittersweet orange zing. Experiment with how bitter you want to go.

INGREDIENTS
1 scoop sorbet (1/2 cup), any flavor
1/2 ounce vodka
1/4 ounce Campari
4 ounces Prosecco
Garnish options: lemon, mint, and orange
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PREPARATION
Place all ingredients in the blender. Process until smooth. Pour into glass and garnish. Makes 1 serving. Cheers.

I have always been a tiny bit obsessed with vegetables. Tiny as in, quite obsessed. So when I constantly hear about making sure your meals are filled with non-starchy vegetables (a minimum of 50% of your plate), it justifies my obsession. Why so obsessed? No doubt it is twofold. First, I have always loved vegetables, even as a youngster. All these years later, vegetable dishes are still my favorites. Getting creative when preparing vegetables keeps them interesting and appetizing, for any meal, any time. A somewhat secret ingredient I have recently discovered is miso. Miso manages to turn even the simplest of veggie dishes into a delectable treat.

Why miso? Nutritionally speaking, miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria. When our guts are healthy and happy, we are healthy and happy. True fact, our gut health is linked to our overall mental and physical wellbeing. Quite the win-win situation.

But what exactly is miso? Miso paste is made from fermented soybeans. The soybeans are mixed with salt and koji, a mold that’s also used to make sake (no wonder why it is so tasty ;). The blend might also include barley, rice, rye or other grains. The mixture ferments anywhere from a couple months to years, developing its intense, savory flavor. The color, aroma, and taste of miso varies based on where it’s made, the proportion of soybeans to koji, and the fermentation time and conditions. There are actually over a 1,000 different types of miso, so how do you know which to choose?

Sweet miso (or white miso) is lighter in color and milder in flavor. This makes it more versatile as an ingredient to add to dressings, marinades, soups and sauces. Dark miso (often labeled as red or brown miso) is created with a longer fermentation time, higher salt content, and proportionally more soybeans to koji. This makes dark miso a saltier and more intense ingredient, with quite a noticeable pungency!

One tablespoon of miso paste is approximately 40 calories, a gram of fat, 5 grams of carbohydrate, 2 grams of protein, and 746 grams of sodium. Yes, high in sodium if you were to indulge in an entire tablespoon by yourself, but most dishes contain about a tablespoon for the entire dish, which breaks down to much less per serving. Needless to say, you do not need to add more salt to a dish when working with miso.

Since you only need a small amount per use, the good news is that miso can be stored in an airtight container in the refrigerator indefinitely. It may get darker or denser over time, but it will not change its flavor.

White miso is best for vegetable dishes. Experiment and have fun with how much miso seems best for you. Nervous? Start small — maybe a teaspoon, but don’t hold back either. It is a delectable zinger you will be happy to have added to your ingredient toolbox. Yes, it is time to move beyond miso soup.

Keep in mind, any veggie dish can be made into a main meal with the addition of protein and whole grain…with the 50/25/25 balance!

​MISO MEDITERRANEAN VEGETABLE ROAST
Roasted vegetables are so easy to throw together on a rimmed baking sheet. However, I love this creation as it is just as appealing to the eye, as the stomach. You could use a round or rectangular casserole dish. This is a great dish to make ahead for company, or just to eat all week with your family or save for yourself :).

INGREDIENTS
1 medium eggplant
2 large heirloom tomatoes
1 medium red onion
1 large zucchini
3 Tablespoons extra virgin olive oil
3 Tablespoon balsamic vinegar
1 Tablespoon white miso paste
2 Tablespoons each: chopped fresh dill, fresh parsley, fresh basil
freshly ground pepper to taste

PREPARATION
Preheat oven to 400 degrees. Slice eggplant, tomatoes, onion and zucchini into thin circles. Place all in a large bowl. In a separate small bowl, whisk together olive oil, balsamic vinegar and miso. Pour mixture over veggies and toss well. Start layering all the vegetables in casserole dish — suggested order: eggplant, zucchini, red onion, tomato. Repeat in a circle or rows until all veggies are in dish. Sprinkle with half of herbs.

Place dish in oven and roast for 50–60 minutes, until onion is lightly browned and fork easily goes into veggies. Sprinkle remaining herbs and freshly ground pepper. Serve either hot or at room temperature.
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​MISO GINGER BRUSSEL SPROUTS
In my opinion, you can never get enough roasted Brussel sprouts. They are readily available almost year-round, yet their peak season is from early Fall through Winter. Besides their complex flavor and unique crunch, they are a good source of vitamins A and C, iron, potassium and fiber. The miso adds a wonderful tang to this delectable dish.

INGREDIENTS
1 pound whole Brussel sprouts, cut into thirds (yup, a cross between shredded and halved, creating the perfect spoonful)
1 Tablespoon olive oil
1 Tablespoon miso paste
1 Tablespoon water
1 teaspoon minced ginger
1 teaspoon rice vinegar
1/2 teaspoon toasted sesame oil (TJ’s brand — a favorite)
1/2 teaspoon honey

PREPARATION
Place large iron skillet over medium heat. Pour in olive oil and use a fork to spread evenly throughout skillet. Whisk together miso paste through honey in a large bowl. Add the prepared Brussel sprouts and stir until well covered. Pour Brussel sprout mixture into skillet and cook for about 7–8 minutes, or until Brussel sprouts are slightly browned on edges. Makes 4–5 side dish servings. (Or, 2 main dish servings with a protein on top!) Serve with fresh lemon slices, if desired.

MISO KALE SALAD

Kale salad is always a nutrient-dense choice with the amount of vitamins A, K and C packed in there, as well as a nice change up from other salad greens. The need to massage these tougher greens first can surely be a turn off, but if you go with a warm kale salad — just microwave the greens for 2 minutes — no massaging needed, no nutrients lost. The miso dressing adds an awesome flavor to this superfood.

INGREDIENTS
1 large bunch of fresh kale, washed and stems removed
1/4 cup balsamic vinegar
3 Tablespoons olive oil
2 teaspoons miso paste
1/2 teaspoon crushed garlic, or 1 clove
1/4 cup fresh basil, chopped
3–4 Tablespoons vegetable broth, low sodium
freshly ground pepper to taste

PREPARATION
Chop prepared kale into bite size pieces and place in large microwaveable bowl. Microwave for two minutes and stir well. Set aside.

Pour balsamic vinegar through broth into blender. Blend until well mixed. Pour about half of dressing over kale, mix well and sprinkle with fresh black pepper to taste. That is it — or you could add any desired nuts, cheese or protein. Makes two servings with dressing left over for your next one.
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​MISO FAIRYTALE EGGPLANTS
These fit right into the palm of your hand. Just slice in half lengthwise and grill or sauté with a touch of olive oil. Serve with a sprinkle of extra dressing from the kale salad :).
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