May 2014
In This Issue
Focusing on Proper Hydration
Top 5 Food and Nutrition Apps
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Health Tip

Shop your way to health!


 Next grocery store run, be sure to place these top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). Greek yogurt also works wonders as a natural low-calorie base for dressings and dips-or as a tangier alternative to sour cream.


Learn more here.


Hello and welcome to our May newsletter!


This month, we received a wonderful thank you note from the Garden City Presbyterian Church for the food donations collected a few months ago.  We couldn't have made such a contribution without you, and we thank you for your generosity!



Read along for exciting Tri-Rehab happenings and tips on staying fit and living a healthy lifestyle.



Focusing on Proper Hydration
By Janel Davis-Heitzmann, PT, MPT, CSCS


After our long, cold winter I can't wait for the warm summer weather. If you are anything like me, you'll be spending that time outside.

As the weather heats up so should our focus on proper hydration. A good general rule of thumb is 8 cups per day. But as we sweat we can lose 3-8 cups per hour. Now is the time to focus on increasing your water intake!

If you're going to be exercising you'll need to consume an extra � to 1 � cups of fluid for every 15 minutes. Sports drinks are only recommended if you will be exercising more than 60 minutes. Otherwise stick to water.

Need some ways to add some excitement to your plain water? Try these add in's (courtesy of Cooking Light Magazine):

1. Lemon or lime slices

2. Fresh basil

Top 5 Food and Nutrition Apps



It has been several months since we all set New Years resolutions. Are you still on track with your resolution to eat better? 


If not, consider these top 5 food and nutrition apps from's user poll. 


Keeping track of what you eat has been proven help

you make healthier food choices. These smartphone apps will make those choices easier.


1. My Fitness Pal. Free on the iOS or Android platform, this app has one of the largest food databases. It helps you log restaurant and home-cooked meals and supports a large number of restaurant menus. As long as you log your food you'll have a complete picture of your diet. Some users even reported logging meals before they ate, so they knew the proper portion sizes.


2. LoseIt. A food and activity tracker, LoseIt helps with daily caloric goals and portion sizes. The app has barcode scanners to quickly add in servings of packaged foods or ingredients. The "challenges" in the activity logs will help you take your fitness goals to the next level.



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