100% Pure Coconut Water, such as Vita Coco, is a great way to regain potassium when the temps are too hot to handle. Coconut water provides more potassium than any other natural food, such as bananas or sweet potatoes.
Warm lemon water serves as the perfect good morning drink, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea from taking place, by ensuring smooth bowel functions.
Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. Lemon water flushes out body toxins and thus is extremely beneficial for the body.
Lemon, a fruit popular for its therapeutic properties, helps promote your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of blood purifier. Lemon is a fabulous antiseptic bestowed on us by Mother Nature. Limewater juice works wonders for people having heart problem, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and then open your gateway to enjoy its health benefits.
Everyone needs at least 8 cups (2 L) of fluid per day to stay properly hydrated. When you exercise, you need even more – 2/3 cup to 1-1/2 cups (150 to 375 mL) extra every 15 to 20 minutes during exercise. Water regulates body temperature, transports nutrients to your cells and carries waste away.
The problem: Unfortunately, you can’t depend on thirst as an indicator of your fluid needs, so you could be mildly dehydrated without knowing it; fatigue is often one of the first symptoms of mild dehydration.
The solution: Get in the habit of consuming fluids regularly, even if you are not active. Besides drinking water, you can get fluids from juices, sports drinks, lemonade, milk, soups or watery foods, such as lettuce, cucumbers and fruits.
Good eating habits take time to develop. Be sure to identify the good habits you have in place, then work to strengthen them and add new ones to the list. Make one or two changes at a time and remember that over the course of a year, small changes add up to big ones.
1. Eat regularly.
This keeps ravenous hunger from sneaking up on you – and making you eat more than you normally would.
2. Eat a light, healthy dinner.
If you have had all your meals, this shouldn’t be too difficult. If you haven’t eaten all day, the smell of dinner may hit you all at once when you get home and cause you to eat more than you need to.
If you eat late and go to bed before you finish digesting your food, you won’t sleep as well or you may have trouble falling asleep.
3. Plan ahead.
Pack healthy lunches and cook nutritious meals at home instead of picking up something quick at the end of the day that’s less than healthy.
4. Focus on food.
Always eat at the table without distractions such as television or your computer, which can block satiety cues. It takes at least 20 minutes for your brain to signal to your stomach that you are full.
5. Savour your meal.
Take small bites, chew your food well and enjoy the flavour. This allows you to digest your food well, relax and let your brain tell your stomach you’ve had enough.
6. Listen to your hunger.
Don’t ignore it, but avoid eating out of boredom or for emotional comfort. Food won’t solve any problem except hunger.
7. Get some satisfaction.
Eat just until you feel satisfied – even if that means leaving half behind. Serving smaller portions is one way to keep from wasting food.
8. Drink to your health.
Sweet drinks filled with empty calories add up during the course of the day. Your best bet: water or low-fat (skim or 1%) milk for adults, and 2% milk for children.
Sugar snap pea & barley salad
You get two sides in one with this dish—whole-grain barley along with crisp matchsticks of vitamin- and fiber-rich snap peas. serve with roasted or grilled salmon or chicken.
6 servings, about 2/3 cup each
active time: 30 minutes
total time: 30 minutes
- 2 cups water
- 1 cup quick-cooking barley
- 8 ounces sugar snap peas, trimmed and sliced into matchsticks
- 1/2 cup chopped fresh flat-leaf parsley
- 1/4 cup finely chopped red onion
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- bring water to a boil in a medium saucepan. add barley and cook, covered, for 10 to 12 minutes, or according to package directions. remove from the heat and let stand, covered, for 5 minutes.
- rinse the barley under cool water and transfer to a large bowl. add snap peas, parsley, onion, oil, lemon juice, salt and pepper and toss to combine.
per serving: 152 calories; 5 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 301 mg sodium; 108 mg potassium.
nutrition bonus: vitamin c (25% daily value), vitamin a (15% dv).
carbohydrate servings: 1
exchanges: 1 starch, 1 vegetable, 1 fat