Keeping Cool

By Jane Sylvestre, RD - 7/9/2014

Staying Cool when it’s Hot!

Yeah!  It is finally summer.  Get out there and enjoy the beautiful weather.   Life can be easier during these months.  Winter has the challenges of eating during the holidays, the candy during Halloween and the snow on the ground & cold temperatures which can make getting out and moving your body a challenge.  However, there are also a few challenges during these hotter months too.  Dehydration is one of them. 

Even when it is not too hot, I can hear from patients how challenging it can be to get enough fluids in.  This is especially true because our patients need to avoid drinking with meals.  We tell patients they can drink right up until the time they start eating, but we ask they don’t drink with meals and for 2 hours afterwards.  If you are sweating more, then you should be drinking more as well.  Morning is a good time to drink because that is a typical time when our band patients are a little tighter.  You should try to keep a water bottle on you at all times so when it is “time” to drink you have something available.

The key is to make sure what you are drinking is calorie free.  You would be amazed at how quickly calories can add up.  On average, a four ounce class of any sweetened beverage is 60 calories.  That’s tiny!  When a person drinks a more typical 12 oz class, this ads up to 180 calories.  This includes 100% juice, lemonade, sweetened iced tea and of course soda.

Have you ever heard of infused water?  I recommend this all the time because it is one of my favorites!  I love water with slices of cucumber and a sprig of rosemary in it.  I keep a pitcher full in the fridge and even the kids love it!  You can try other things too like lemons, limes, mint, strawberries, watermelon…  Check out:

One of the greatest temptations during these summer months is a quick stop at Dunkin Donuts for their infamous iced coffee or coffee coolata.  Check this out:





Large mocha iced coffee with cream


Medium mocha iced coffee with cream


Small mocha iced coffee with cream


Large iced coffee with skim milk & splenda


Medium iced coffee with skim milk and Splenda


Small iced coffee with skim milk and Splenda


Large Coffee Coolata with cream

800 whopping calories!!!!! (…and 47 grams of fat!)    YIKES!!!!!!!!!!!!!

Medium Coffee Coolata with cream


Large Coolata with whole milk


Medium coolata with whole milk


Large coolata with skim milk


Medium  coolata with skim milk


Small coolata with skim milk



Of course, your best bet is to hydrate with water… even infused water.  Eliminate anything sweetened or has added fat.  If you must, at least get the forbidden drink with skim milk and order the small!  Remember, you can lose a pound a week by cutting out 500 calories per day.  Enjoy your summer and stay hydrated the calorie free way! 

Please consider joining my advanced cooking class on July 24th at 6:30 pm.  Feel free to contact me anytime.  The best way to contact me is through e-mail at  Jane


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