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Nourish-Eat Simply Blog

Hydration and Wellness: Infused Water Recipes for Better Health

3/18/2024

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In the pursuit of overall wellness, hydration plays a crucial role. Proper hydration not only quenches our thirst but also supports bodily functions, enhances cognitive performance, and boosts our energy levels. While drinking plain water is undoubtedly beneficial, infusing it with various fruits, herbs, and spices can take hydration to the next level, making it more enjoyable and adding extra health benefits. At times, what you mistake for hunger can be thirst, so let’s look at how we can create infused water recipes that not only keep you hydrated but also contribute to your overall well-being.

Citrus Burst Infusion:
 
Ingredients: Sliced oranges, lemons, and limes. A sprig of fresh mint.
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Benefits: Citrus fruits are rich in vitamin C, which supports the immune system and promotes glowing skin. Mint adds a refreshing flavor and aids digestion.
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Berry Bliss Infusion:
 
Ingredients: Mixed berries such as strawberries, blueberries, and raspberries.
Benefits:
​Berries are packed with antioxidants that help fight inflammation and protect against diseases. They also add a natural sweetness to your water without any added sugars.
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​Cucumber Mint Refresher:
 
Ingredients: Sliced cucumber and fresh mint leaves.
Benefits: Cucumbers are hydrating and contain silica, which promotes clear skin and healthy joints. Mint aids digestion and provides a cooling sensation, perfect for hot summer days.
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Tropical Paradise Infusion:
 
Ingredients: Pineapple chunks, coconut water, and a splash of lime juice.
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Benefits: Pineapple contains bromelain, an enzyme that aids in digestion and reduces inflammation. Coconut water is naturally hydrating and rich in electrolytes, making it an excellent choice for post-workout hydration.
Ginger Zing Infusion:
 
Ingredients: Sliced ginger root and a dash of ground turmeric.
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Benefits: Ginger has anti-inflammatory properties and can help soothe an upset stomach. Turmeric is a powerful antioxidant with potential anti-cancer effects. Together, they create a flavorful and health-boosting infusion.
Watermelon Basil Cooler:
 
Ingredients: Cubed watermelon and fresh basil leaves.

Benefits: Watermelon is high in water content and contains lycopene, a powerful antioxidant that may help protect against certain types of cancer. Basil adds a hint of sweetness and a subtle herbal flavor.
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​To prepare these infused waters, simply add the ingredients to a pitcher of water and let it sit in the refrigerator for a few hours to allow the flavors to meld. You can customize the recipes according to your taste preferences and experiment with different combinations of fruits, herbs, and spices.
 
Incorporating infused water into your daily routine is a delicious way to stay hydrated and reap the numerous health benefits of fruits, herbs, and spices. So, the next time you reach for a glass of water, consider adding some extra flavor and wellness-boosting nutrients with these simple infused water recipes. Your body will thank you for it!
 
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Mindful Sweets: Indulge in Desserts Without Compromising Your Health

3/4/2024

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In a world where sugary dessert treats abound and health-conscious choices are increasingly prioritized, finding a balance between indulgence and well-being can be a delicate dance.

If you crave sweets often and want to know how you can satisfy your sweet tooth without compromising your health, then keep reading.  As a popular saying goes “you can really have your cake and eat it too!" Enter the realm of mindful sweets—a delicious journey where desserts become not just a moment of guilty pleasure, but an opportunity for nourishment, pleasure, and mindfulness.

The Pitfalls of Traditional Desserts:

Traditional desserts often come laden with refined sugars and high fructose corn syrup, unhealthy fats, and processed ingredients that offer little in terms of nutritional value. While they may provide temporary satisfaction to your palette, the ensuing sugar crash and potential long-term health consequences are far from desirable. Additionally, the guilt associated with indulging in these treats can overshadow any enjoyment derived from them.


The Rise of Mindful Eating:
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Mindful eating is a practice I have taught in classes which encourages individuals to cultivate awareness and presence while consuming food. By paying attention to the sensory experience of eating, including taste, texture, and aroma, one can develop a deeper appreciation for food and its impact on overall well-being. Mindful eating also involves listening to your body's hunger and fullness cues, allowing for a more intuitive approach to nourishment. I also encourage individuals to take their time while eating to fully appreciate the sensory experience.

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Embracing Mindful Sweets:
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Mindful sweets reimagine desserts as an opportunity to engage in mindful eating practices while still indulging in tasty treats. This involves choosing ingredients that nourish the body, such as whole grains, fruits, nuts, and natural sweeteners like honey, maple syrup or whole fruit sweeteners such as dates and bananas. By prioritizing quality over quantity, mindful sweets offer a more satisfying and wholesome dessert experience.
Experimenting with Healthier Alternatives:

From decadent avocado chocolate mousse, to nutrient-rich chia seed pudding or brownies packed with fiber of black beans, the world of mindful sweets is filled with creative and nutritious alternatives to traditional desserts. By incorporating superfoods and nutrient-dense ingredients, these treats not only satisfy cravings but also provide essential vitamins, minerals, and antioxidants. Whether you're craving something creamy, fruity, or chocolaty, there's a mindful sweet to suit every taste buds.!
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Practicing Moderation and Enjoyment:
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While mindful sweets offer a healthier approach to dessert consumption, moderation remains key. Enjoying a small portion mindfully allows for maximum enjoyment without overindulgence. Additionally, savoring each bite and fully immersing yourself in the experience can enhance satisfaction and promote mindful eating habits in the long run.
 
Mindful sweets offer a delightful path to indulgence without sacrificing health or well-being. By embracing the principles of mindful eating and experimenting with healthier alternatives, you can enjoy desserts guilt-free while nourishing your body and soul. So go ahead, treat yourself to a mindful sweet and savory every moment of sweetness and satisfaction it brings. Your taste buds and your body will thank you for it.
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    Vanessa LaBranche
    Chef Instructor/Nutrition Coach

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