NUTRITION & RECIPES


The Benefits of Daily
#LemonWater

benefits of lemon water

1. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

2. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

3. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

6. Gives your immune system a boost.

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

7. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

8. Freshens your breath.

It also helps relieve toothaches and gingivitis.How? Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

10. Helps to cut out caffeine.

I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

How much?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.
Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.

Is lemon water part of your daily routine? Let us know in the comments!

#LemonWaterEveryDay #Detox
#Hydrate

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No Bake Protein Bites

high protein snack - no bake energy bites w logo

These oven-free #protein bites will give you a zap of energy thanks to ground flaxseed. Fast, easy and #delish, I make a big batch at least once a month, and love popping them as an easy breakfast, a quick snack, a pop of protein before a workout, or even occasionally as a sweet dessert.

I love this recipe because it is super flexible and can be customized to your own taste (see some substitutions below). While the chia seeds are optional, I’d add them in — why not get some extra nutrients?! Take these bites along for a delicious on-the-go protein snack.

INGREDIENTS

chocolate chips
toasted coconut
vanilla extract
peanut butter
old fashioned oats
honey (or agave nectar)
freshly ground flax seed
chia seeds (optional)

INSTRUCTIONS

Stir all ingredients together until combined. (Or if you get tired of using a spoon, just use your hands. I do!)

Once the mixture is combined, pop it in the fridge for 10-20 minutes so that it will harden slightly. This will help make it easier to roll it into balls.

Then once the mixture has cooled slightly, shape it however you please! I like shaping mine into 1-inch balls. Or if you’d rather, just press the mixture into a baking dish lined with parchment paper, and you can make energy bars instead.

Substitution ideas:
Different (or no) chocolate: I generally use cacao nibs (vegan). But you can also substitute in any other kinds of chips (butterscotch, milk chocolate, white chocolate, cinnamon chips, etc.). Or if you don’t dig chocolate, you can leave this part out altogether.
Different nut butter: If you are allergic to peanuts, feel free to substitute in any other kinds of nut butter, like almond butter, sunflower seed butter, cashew butter or others.
Different sweetener: I really prefer honey in this recipe, but agave also works and is vegan.

The name of the game with this recipe is customization.  So feel free to give them a try and keep tweaking them to whatever specific combination tastes and feels good to you!

 

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Frozen Yogurt Bark

high protein snack - frozen yogurt bark w slimcentials logo

This frozen yogurt bark is a great option for a warm weather, energy-boosting treat. Greek yogurt will boost your metabolism while honey gives the bark a hint of sweetness. Don’t like cranberries or raisins? Sub in your favorite dried fruits instead.

INGREDIENTS
Yogurt Bark:
450g greek yogurt
2 tbsp honey
1 tbsp cranberries
1 tbsp raisins

Toppings:
5 fresh strawberries, chopped
1 tbsp dark chocolate chips
1 tsp desiccated coconut

INSTRUCTIONS

  1. Mix the yogurt and honey together until well combined. Add the cranberries and raisins and stir again.
    2. Line a baking tray with foil and pour the yogurt mixture on top. Spread it depending on how thick or thin you want your bark to be. Mine was approx ½ inch thick.
    3. Sprinkle the strawberries, chocolate chips and desiccated coconut on top and place in the freezer for 1 hour or until it is completely frozen.
    4. Remove from the freezer and use a sharp knife to break the bark into pieces. The bark can be stored in the freezer in food bags.

10 mins prep, 1 hour to freeze, kid approvedJ

 

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