Earth Friendly Water Blog

Healthy Tips for Back to School

Nutrition

Always start the day with a healthy breakfast

heart fruit smoothie from Martha Stewart

a) Eggs: great source of protein, and there’s so many different ways to prepare them; sunny side up, poached, egg whites, scrambled in a healthy burrito, or add one to an English muffin.

b) Smoothie (check out the yummy smoothie recipes on my pinterest.com/aquahealth33 boards)

c) Oatmeal: I put Natures Path Oatmeal in a small mason jar mixed with vanilla coconut milk and put it in the fridge overnight.  In the am I take it out give it a good shake and add some blueberries.

fall apples

Whats for lunch?

a)  Fall produce: apples & pears

b)  Lettuce wraps with chicken salad

c)  Salad with salmon or chicken: Wild Salmon is great on salad its loaded with omega 3 fatty acid

Snacks

a)  Fresh Fruit and Veggies: Blueberries are filled with antioxidants, vitamins and fiber, they are also lower in sugar then other fruits. Avocados are also a great fruit to have as a snack or use in place of mayo.  They are heart-healthy and are loaded with vitamins.

b)  Nuts & Seeds: Almonds, great source of healthy fats, protein and fiber

 

c)  Larabar: all natural fruit and nut bar: Over 20 varieties of all natural fruit and nut bars that are gluten free, soy free, dairy free and vegan.

d)  Hummus with carrot sticks: Good Neighbors organic cilantro jalapeno hummus is one of my favorites and can be found at Whole Foods.

e)  Greek yogurt: I love Fage.  I just tried Whole Foods brand of Greek yogurt 365 Mango and it was nice and creamy and the closet to Fage Greek yogurt that I have found.

What to mix with your favorite yogurt

To learn more about super foods visit Every Day Health at http://www.everydayhealth.com/columns/bonnie-taub-dix-nutrition-intuition/6-superfoods-you-should-be-eating-todayand-why/?pos=1&xid=nl_EverydayHealthWomensHealth_20130902 or check out our Living a Healthy Lifestyle board on pinterest.

Dinner Time! 

It’s really all about portions when you sit down to eat whether you are at home or out to eat.  Instead of getting a side of fries, get a side salad with oil and vinegar.  Don’t feel like you have to eat everything on your plate, you can always bring the rest home or put it in tupper ware and have it for lunch the next day. 

Every night I make dinner I always make a salad, a protein and a starch.  I think it’s because that always how my mom and dad cooked. 

Quinoa is one of my favorite things to use in place of potatoes or rice.  I make quinoa pilaf at least once a week.  I have also used Quinoa polenta loaf, cut up and baked in the oven. 

Quinoa cakes with avacado

Beans come in all sorts of shapes, sizes and variety, making them a great substitute for a starch, bean salad is a delicious accompaniment to any dinner.   Beans are rich in fiber, can help you lose weight by feeling full and can also regulate your digestive track.

It’s getting to be the time of year where we bring out the crockpots. Add extra veggies into one pot dinners.

Let’s face it; we all know on occasion we use a little too much butter or oil when it comes to making dinner.  Here are 6 healthy cooking oils that we can start keeping in our pantry for cooking:

spectrum olive oil


1)  Ghee (clarified butter)

2)  Coconut Oil: Why we LOVE Coconut Oil: Yummy for cooking.  Use it in your hair to make it soft and shiny, plus it smells nice too. It’s

a natural moisturizer and eye make-up remover. Natural bug repellent and also can be used as a lip balm. Who knew!

3)  100% Pure Olive Oil (Olive oil can spoil, so buy your olive oil in a dark colored bottled.  I use California olive   oil in the green bottle)

4)  Avocado Oil

5)  Palm Oil

6)  High Quality Grass-fed Butter

To learn more about these 6 healthy cooking oils go to ou http://pinterest.com/aquahealth33  healthy living board and or http://www.healyrealfoodvegetarian.com/healthiest-cooking-oils.

You can do it! All you have to do is focus on unprocessed whole foods, eat more plant-based foods filled with nutrients and fiber and choose healthy fats.  To sum it up “eat a rainbow of fruits and vegetables along with a variety of whole grains, beans and other unrefined whole plant foods”- Health Starts Here, Whole Foods Market.  You can find delicious recipes and some good cooking advice too at wholefoodsmarket.com/healthstartshere.

Healthy Beverage Choices: Rethink what you drink!

AquaHealth new flavors

a)  H2O: Water will not only keep you hydrated throughout the day it is also great for your complexion, keep your body healthy and works wonders for making your hair shine.

b)  Fruit infused water: add five mint leaves and 10 thin cucumber slices to a pitcher of water! Mint oil helps flush away complexion-dulling toxins, and vitamins A and C in cucumbers keep skin healthy. A refreshing drink that feels like you're at the spa. Thanks Pinterest.

c)  At work or at your school check out you cafeteria to see if they offer AquaHealth’s Healthy Beverage Program.  We are launching some new flavors sweetened with stevia leaf extract and cane sugar, AQUA-XXX (blueberry, acai & pomegranate) and Orange-Mango.  You can also check out our website at http://www.aquahealth.com to learn more about what AquaHealth offers.  For more information email info@aquahealth.com.

d)  Tea infusions: I keep seeing these containers that are for tea when I have been out and about shopping.  I haven’t bought one yet to see how they work, but it seems to be the same idea as infusing water, but there is a container that holds the loose tea leaves or tea bags.

Wellness 101

Are you and your kids getting the right nutrients you need?  Now that the kids, tweens and teens are back to school they are surrounded by other kids and that means they are surrounded by germs.

If you don’t think your kids, tweens and teens are eating enough fruits and veggies, or perhaps they are giving them to the four legged, furry members of your family, then there are vitamins and supplements that you can get them to eat.

a)  Nutrients , Vitamins & Herbs: Amazing Grass Outrageous Chocolate Kidz Superfood:  “This nutritional powerhouse delivers the antioxidant equivalent of three servings of fruits and vegetables in a single scoop.”- Health Starts Here Whole Foods Market. 

Multi-Vitamins: Vitamin A, B, C, Calcium, Vitamin D and E for essesntial fatty acids.

Astragalus, Selenium, Zinc, Echinacea, Elderberry, Quercetin &  Vitamin D all Supports immune health

All this is for both you and your kids to focus on while at home and while at school.  Whether your kids are in kindergarten or they are off to college and starting their first week of the fall semester.  A healthier family is an all-around more active, alert and educated family.               

Tags: AquaHealth Water, Aquahealth, back to school, nutrition, wellness 101, healthy beverages, Aquahealth healthy beverage program, healthy living, healthy breakfast, healthy lunch, healthy dinner, beverage alternatives