The Care and Feeding of a Court Reporter, Part I

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Nutrition, hydration and exercise are key to maintaining a healthy life. Taking good care of yourself and prioritizing your health is both rewarding and fun.

Let’s talk about nutrition. The food pyramid has drastically changed in the past few decades.

Food Pyramid for Court Reporter Nutrition

As you can see, fruits and vegetables are the mainstay of our diet. It is recommended that we consume at least nine 1/2 cup servings per day of fruits and vegetables. In order to accomplish this, some pre-planning is wise. Put your fruits and veggies together each day and carry them with you. Remember to always eat your fruits and vegetables first. A few beneficial additives to your daily diet are 1 teaspoon of turmeric as well as 2 tablespoons of flaxseed meal or flaxseed oil daily. These are excellent anti-inflammatories and cancer fighters.

Moving on to hydration. Take your weight and divide by two. That’s how many ounces of water you need to be consuming each day. If you consume caffeinated or alcoholic beverages throughout the day, you will need to add those into that number. For example, if you weigh 100 pounds, you need to consume 50 ounces of water each day, plus the two eight-ounce cups of coffee and the one 16-ounce beer you drank, making it a total of 82 ounces of water you need to drink that day. Your body can absorb approximately one cup of water every 20 minutes. So the consistency of drinking is important as well as the quantity. Know the signs of dehydration. If you’re thirsty, you’re already dehydrated. Also know that it can take up to two weeks to become rehydrated once you are dehydrated. For those of you that struggle with consuming water, check out the Hidrate Spark ( It not only measures your water intake, it also reminds you when you haven’t been drinking by lighting up and sending you a friendly text reminder, like “You are feeling very thirsty” or “if you want to look like a mermaid, you better drink more water.”

Finally, exercise. The American College of Sports Medicine recommends strength training two times per week and 150 minutes of moderate cardio or 75 minutes of intense cardio weekly. Moderate cardio is working up a sweat; intense cardio is breathlessness. If you would like to start exercising, first consult your doctor, then be sure to fit your life around your workouts rather than your workouts around your life, and you will be much more apt to stick with it. Work out with a friend, join a Zumba class, get a cool workout wardrobe, make it fun and change it up. You’ll have more energy, feel great and you won’t regret it!

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