Mary’s Memo – July 21st


If these thirsty, sweaty summer days have you worrying whether you’re getting eight glasses of water, as conventional wisdom says you should have, you need to take a closer look at the facts versus the fiction about hydration. “There is little scientific basis for stating a daily requirement for eight glasses of water,” says Irwin H. Rosenberg, MD, University School and editor of the Tufts Health & Nutrition Letter, “Actual fluid needs vary widely among individuals, and depend upon body size and energy expenditure through exercise, among other factors.” For most people, according to the Institute of Medicine, “fluid intake, driven by thirst, allows maintenance of hydration status and total body water at normal levels.”Moreover, despite what you may have heard, the water in caffeinated beverages such as coffee and tea does “count” toward keeping you hydrated. So does fluid content of foods which adds up to 22 percent of the average American’s water intake. While you don’t have to worry about “eight glasses a day” rule, as you age you might need to pay extra attention to your body’s hydration needs. Older people often have a reduced sensation of thirst, so it’s easier to miss the warning signs that you’re dehydrating. Older individuals also tend to have lower reserves of fluid in the body and drink insufficient water following fluid deprivation. “Because of their low water reserves,” says Dr. Rosenberg says, “it may be prudent for the elderly to learn to drink regularly when not thirsty and to moderately increase their salt intake and eat foods high in potassium when they sweat.” Recommendations to drink eight glasses of water a day typically overlook the water content of foods, which can be almost as high a percentage as plain water (100%): 90 to 99% …. Fat free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, pickles and cooked squash 80 to 89% …. Fruit juice, yogurt, apples, grapes, oranges, cooked carrots, cooked broccoli, pears, pineapple 70 to 79% …. Bananas, avocados, cottage cheese, ricotta cheese, baked potatoes, cooked corn, shrimp 60 to 69% …. Pasta, legumes, salmon, ice cream, chicken breast 50 to 59% …. Ground beef, hot dogs, feta cheese, cooked tenderloin steak (USDA National Nutrient Database)
Source: Tufts Diet & Nutrition Letter, July, 2014.


Some of you think I am “Mrs. Chief Supermarket” and bring your complaints to me about an array of subjects when Chief actually has a card called “Tell Chief” to fill out and return to the customer service office about what you like or dislike about a product or the store. It’s available on the ad stand (as well as online). I guarantee your complaints are read and appropriate action taken including contacting you personally if necessary. I know this because I had a complaint that was resolved.

It is no secret that my favorite “junk food” is potato chips and I bought Lay’s until daughter Mary Beth gave me an Easter basket this year filled with Dayton area products including Mikesell’s potato chips. With a “buy Ohio” mentality I’ve switched to Mikesell’s and eating their reduced fat ones with 30 percent less fat and lightly salted makes me feel less guilty about indulging.

Don’t stock up on cake mixes just because they’re on sale. They do have an expiration date so buy when you know you’ll be using it soon. This is true of a lot of products. Unless plastics are BPA free, don’t buy them! Also, check to see that they are USA or Canadian-made where plastic standards are higher. That said, never microwave anything in a plastic container. Instead, cook in glass or Corning Ware.


Ever since my niece Christine shared Buffalo Chicken Dip with us several years ago I’ve made a salad, soup and now an impossible pie. Feel free to replace regular Bisquick with Heart Smart version.


• 2 cups cubed rotisserie chicken
• 1/2 cup Frank’s wing sauce
• 1 cup shredded reduced-fat sharp Cheddar cheese
• 1/2 cup crumbled blue cheese
• 1 cup chopped celery
• 1 cup Original Bisquick mix (or Heart Smart version)
• 1/2 cup cornmeal mix
• 1/2 cup milk
• 1 egg
• 2/3 cup blue cheese dressing

Heat oven to 400ºF. In large bowl, toss chicken and buffalo wing sauce together. Stir in cheeses and celery. Pour into ungreased 9-inch glass pie plate. In medium bowl mix Bisquick mix, cornmeal, milk and egg. Pour over chicken mixture; spread to cover. Bake 25 to 30 minutes or until top is golden brown. Cut into wedges; drizzle with blue cheese dressing. Recipe makes 6 servings.
Source: Adapted from Betty Crocker recipe.

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