Water, What You Need To Know

When we think of a healthy lifestyle two key factors often come to mind: good nutrition and exercise! There is no debate that these are crucial components in overall health and well-being. But if it’s so easy, how come so many of us still feel sick, have low energy, and are overweight?

Unfortunately there is no “one” answer. Healthy eating is often viewed as a confusing and scary concept for a lot of people. In today’s world of pesticides, over-processing and tricky marketing, even the people with the best of intentions have a tough time making healthy choices. The good news is, every small change helps. Education is power and the more we learn, the more we can do to become the healthiest version of ourselves.

But what if I told you there is a key element of nutrition that is often overlooked? It’s extremely easy to implement, accessible almost everywhere, and best of allcompletely free!

WATER

H2-Woah!

One of the easiest changes to adapt into a healthy lifestyle is to ensure we are adequately hydrated.
For many people, the simple act of drinking enough water is not viewed as enough of a priority.

But what makes water so important? Let us count the ways!

You ARE water!

Our blood is made up of mostly, you guessed it, water! Your brain is nearly 90% water, and every single cell of your body is made up of water! It’s no wonder we need the stuff to function properly!

It keeps you quick!

Since your brain is mostly water, keeping it hydrated helps improve concentration and alertness, improving energy and reducing fatigue.

Don’t forget to flush!

Water helps flush out wastes and toxins through urination (and sweat) which helps the immune system stay strong and ward off illness!

It helps you poop!

Water aids in the digestive process as well as keeps stools lubricated and easy to pass! Come on, everybody loves a good poop!

It helps keep you beautiful

Water keeps the skin hydrated keeping it soft and smooth and wards off unwanted blemishes and wrinkles – you don’t want to dry up and turn into a prune!

This is just a short lists of the benefits of adequate water consumption. The benefits of water are truly endless.

Of course, nobody wants to keep a running tally on how many cups they drink in a day (who has time for that?) I find the easiest way to keep track is to purchase a 1L water bottle and aim to finish it at least once to start, gradually working your way up to one or two refills per day.

Plain old water too boring? Spice it up with a squeeze of lemon, some fresh mint, cucumber slices or fresh berries!

Drink up my friends!

– Guest blogger Alex Nucci (nutritionist)

And to that, I say, stay hydrated!

Read about Alex’s other post on Breakfast Fuel here

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Berry-licious Walnut Cottage Cheese

This breakfast option is wonderful for busy individuals. Prep at night and enjoy in the morning without any fuss. Feel free to sub out for plain Greek yogurt or ricotta cheese. Try this cottage cheese with my yummy almond crackers.

Ingredients

¾ cup Cottage cheese
¼ cup strawberries (halved)
¼ cup blueberries
¼ tsp almond extract
1 tbsp chopped walnuts
1 tbsp ground flax seeds

Directions

  1. Combine into one bowl and enjoy!

 

Serves: 2  |  Prep Time: 5 mins  |  Cook Time: 5 mins

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Hemp, Coconut, Raspberry “Pudding”

This cool breakfast choice is great for vegans and vegetarians looking for something new. The chia and hemp seeds provide healthy omega 3 fatty acids great for skin, nails, hair and fat loss. Serve this with delicious Oat Clusters for a filling and healthy breakfast!

Ingredients

  • 4oz almond milk (or almond, coconut milk etc)
  • 2 tbsp chia seeds
  • ½ tsp agave nectar (only if milk is unsweetened)
  • ¼ tsp vanilla extract
  • ¼ cup raspberries
  • 3 tbsp hemp hearts
  • 1 tsp unsweetened shredded coconut

Directions

  1. In a large, deep bowl combine the milk, chia, agave, vanilla and 1 tbsp hemp. Stir until combined and refrigerate for 2-3 hours. Stir the mixture a few times.
  2. When set, top with remaining hemp, raspberries and coconut- or make layers out of the ingredients.

 

serves 1

Creamy Cashew Chocolate Smoothie

This smoothie is so creamy and chocolately, it’s almost like a milkshake but much healthier! Balance the sweetness of the chocolate smoothie with some crunchy and slightly salty kale chips!

Ingredients

1 scoop protein powder (plain or vanilla)

1 heaping tbsp raw cocoa powder

½ banana

½ tsp vanilla extract

½ cup unsweetened cashew milk (can use almond or coconut as well)

1 cup water

1/8 tsp cinnamon

Directions

Blend and Enjoy

 

Cinnamon Sesame Shake

Need to spice up your smoothie with a little cinnamon? Sugar and spice makes everything nice! Well, this is the perfect recipe that you’ve been looking for! Try this drink with some delicious cashew coconut balls!

Ingredients

 

  • 1 frozen banana
  • 2 heaping tbsp tahini
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • Maple syrup to taste
  • Protein powder (plain or vanilla)
  • 2 cups cold water (less if you like it thicker)
  • 3-4 ice cubes

Optional Add-Ins:

  • Raw cacao powder
  • Dandy Blend, other herbal coffee substitute or 4-5 coffee beans for flavour
  • 1-2 pitted dates (use less maple syrup if using)

Directions

  1. Blend and serve. Yum!

~recipe adapted from Megan Telpner

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