If you are like a majority of the population you are not getting enough water.
I have heard it so many times from clients, “But Debi, I really don’t like water.” So let’s talk about how to make it easier to get the water you need.
Infuse your water with fruits & herbs.
What is infusing? Webster’s Dictionary defines infusing as;
To steep in liquid (as water) without boiling so as to extract the soluble constituents or principles.
Drinking water infused with fruits or herbs is a smart and tasty way to hydrate and cleanse without getting overloaded with sugar and calories.
Read again smart and tasty! It’s also festive and looks great as well. And if you read my newsletters you know that I believe everything tastes better if it looks good.
There are so many health benefits of infused water including appetite control, hydration, immune defense, heartburn prevention, blood sugar regulation and weight management just to name a few.
But would if you have never put fruit into your water, where do you start? Good question!
Start with a great pitcher or water bottle. Or you can certainly purchase a fruit infused water pitcher or travel bottle that holds the fruit slices in an infusion chamber. They work great, the large pitchers look fantastic on a dinner table and encourage your family to drink more water, and the travel bottles help keep you hydrated all day long.
But what should I infuse my water with? Wow, you ask great questions! Here are some of my favorite ingredients and why:
Pineapple has anti-inflammatory as well as cleansing properties. This means that it helps your body get rid of toxins. It also helps maintain healthy bones and teeth. And it's a great drink for those who are on a diet as it's low in calories and helps maintain electrolytes in balance.
Mint is naturally soothing to both your mind and body, with proven health benefits for your digestive tract, allergies, and anxiety. And on a hot summer day, an ice-cold, mint infused water is like a blast of cool air for your entire body.
Cucumbers are one of the most underrated ingredients around, even though they have so many health benefits.
Is cucumber a fruit? Yes.That is why they mix so well with other fruits and herbs in infused water.
cucumbers are a great source of vitamin B, rich in potassium and magnesium (which may help to lower blood pressure), and have even been known to fight cancer.
They contain an anti-inflammatory flavonol called “fisetin” which studies have shown to help improve brain health.
Lemons promote hydration, they are a good source of vitamin C. Lemons improve you skin quality, support weight loss and aids in digestion. They also prevent kidney stones.
Limes improve digestion and drinking a glass of warm water with 2 teaspoons of lime juice about 30 minutes before meals may help prevent heartburn or acid reflux.
Oranges give water the sweetness of orange juice but without the added sugar. You just might love it, especially if you are seeking an intensely flavored infused water to replace soft drinks or commercial fruit juices.
Blueberries can soften dry skin, gives your brain a boost, and may prevent cancer. They contain compounds that prevent bacteria from adhering to bladder walls, which help ward off infections. And if that isn’t enough great news, a study from the University of Reading and the Peninsula Medical School in England found that blueberries antioxidants reverse age-related memory loss!
Strawberries have great diuretic, purifying, and antioxidant powers. They are rich in vitamins A, C, and E. And are also rich in iron, vitamin K, and folic acid. They care for your heart.
Cherries are full of antioxidants and are a potent anti-inflammatory. They promote healthy sleep, provide relief from arthritis, lower the risk of gout attacks and (my favorite) soothes post-exercise pain.
Now you know I am not going to just leave you to your own devices with no thoughts on some great recipes. It’s just not like me….. So here are some of my favorite infused water go-to’s;
Pineapple Infused Water
I make this easy by cutting a fresh pineapple in half, remove the tough skin then I slice it into half rounds or long stalks. I toss that in my favorite pitcher and add 2 quarts of water. Let it infuse in the fridge overnight and enjoy the next day.
This alone is quite tasty but if you want to take it to the next level add 5 springs of mint, lightly crushed along with the pineapple and 2 quarts of water and infuse overnight.
Enjoy in a festive glass over ice throughout the day.
Cucumber Lemon Water
1/2 lemon, thinly sliced
1/4 cucumber, thinly sliced (save a couple of slices to put on your eyes)
Ice and 2 quarts of water
In a large pitcher add the lemon and cucumber, then the ice and then water.
Let this lemon cucumber water sit in the fridge for a few minutes before serving. Pour into a large wine glass, put your feet up (Put the cucumber slices over you closed eyes) and relax.
Once the water is down to only 1/4 full refill with water. You can do this several times, keep in the fridge.
Cucumber Mint Water
1 lime, thinly sliced
5 inch cucumber, sliced
5 mint leaves
Ice and 2 quarts of water
In a large pitcher add lime cucumber and mint leaves then add the water and ice. Refresh yourself!
Cherry Mint Water
1 quart canning jar
8 fresh cherries, halved
1/4 cup fresh mint leaves
Add the cherry halves and fresh mint leaves to your canning jar. Rip the leaves in half for more flavor. Next, use a spoon or a fork to gently mash the fruit down a little bit. This will let the juices out of the fruit to infuse you water. Fill the jar with water, place the cover on and give it a good shake. refrigerate overnight for the best flavor
Double the recipe to fit in a larger pitcher
3 thick orange slices
2 thick lemon slices
Ice and 32 ounces of water
Add the orange and lemon slices to your pitcher add the ice and
water. Let infuse for one hour or even overnight.
Gives a sweetness to help that soft drink craving.
Now, use your imagination. Find your favorite combinations.
But, how much water should I be drinking? Another really great
question! A good rule to follow is to try to drink 1/2 your body
weight in ounces. An example is, if you are weighing in at around
140 pounds you should be drinking around 70 ounces of water
Go infuse your water and,
Don’t Look Back, You’re Not Going That Way
Do you want to hear my biggest and best kept secret to weight loss?
Of course you do!
It’s Debi Keys here with Your Keys 2 Health to let you in on a little weight loss secret that is rarely talked about…… because it is totally free and the single most natural thing in the world.
Get ready…. take a deep breath and here it is… my secret, BREATHING!!
What??? Why is my biggest weight loss secret something that our bodies already do naturally?
That’s right, I’m talking about something our bodies do without even thinking about it, so that you can start thinking about it!
A lot of you may not know that oxygen is actually a key nutrient to speeding up your metabolism. Yet, oxygen is almost completely ignored in most nutrition books.
What’s important about oxygen when it comes to weight loss? Most experts focus on carbs, proteins and fats (macronutrients) but ignore the one key nutrient — OXYGEN — that helps to burn all of these nutrients in the body better.
The bottom line on oxygen is that when you breathe, you burn more energy.
Think of the analogy of a camp fire. When you build a fire you need two things; wood for fuel and good air circulation. The same is true in you gut. You need food for fuel and oxygen to stoke you metabolic fire.
This is one of the reasons why physical exercise is so powerful — it increases the body’s oxygen intake and teaches the body to use that oxygen to burn fat even more efficiently.
Now I know you are asking; How can I breath more effectively while I am eating? I know this because you ask the best questions…
Try this simple trick, put your utensils down at least 3 times during your meal. Each time you put your utensils down, take a breath. Really focus on a wonderful deep breath.
You don’t need to limit this little tip to dinner at home, you can do this when you’re at a work dinner or lunch out with friends —it can be your little secret!
So now you are probably asking, what do I do now to really get all the benefits of increasing oxygen and breathing while I eat?
In my health coaching practice, I help my clients completely transform HOW they eat, so they can lose weight and gain energy easily and naturally.
If you’re ready for a radical new approach to weight loss and health, then click on the link below this email for my on-line calendar and schedule a time to talk with me today about simple changes that will give you BIG results.
Coming soon we’ll explore the 5 biggest benefits to breathing deeply.
Don’t Look Back, You’re Not Going That Way
As a master of habit change I hold an incredible passion for health and wellbeing as well as the desire to help you discover the best version of yourself.
I guide and empower you to create healthy behaviors that last, helping you to accomplish your health and wellness goals.
Together we can bring a new perspective on your desired healthy lifestyle so that you can realize dreams you never imagined were possible.
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