2. Make these cheap, easy, and FREEZABLE breakfast bowls ahead of time for busy mornings.
Fruit and yogurt are great, but there’s something special about eating an actual meal for breakfast. Here’s how to make the egg and potato breakfast bowls.
5. Hummus is also great for making creamy, flavorful salad dressings without any mayonnaise or dairy.
Here’s a great Greek hummus salad dressing. Really though, all you need to do is combine hummus, citrus juice or vinegar, a little oil, and your seasonings of choice.
7. Meatless Monday is a fun way to change things up. It’ll also force you to get creative with grains, vegetables, and vegetarian protein.
As long as you don’t take it as an excuse to eat doughnuts for breakfast, French fries for lunch, and grilled cheese for dinner, meatless Monday is a healthy way to try new foods without having to make any huge overhauls. I mean, it’s ONE DAY.
And here are some great vegetarian dinner ideas that AREN’T pasta, and a bunch of meals with tons of protein and no meat.
Can’t gulp down eight glasses a day? The foods you should eat to stay hydrated WITHOUT drinking water
- Food can account for 20 per cent of your fluid intake
- Radishes have 95% water content whilst green peppers are 94% water
- Cucumber, grapefruit and watermelon are good sources of fluid as well
Are you getting enough water?
Sometimes staying hydrated can be a secondary thought when your schedule is busy and you are running around.
But you can concentrate on adding these water-packed foods into your day and drink water for best hydration.
Bonnie Giller, a registered certified dietitian and nutritionist says: ‘There are other sources, like food that can account for 20 per cent of your fluid intake.
Understanding why you should eat these foods and how they impact your health can contribute to a more hydrated lifestyle and an overall happier, healthier you.’
Here Bonnie reveals her top picks of water-packed foods that you can add to your daily routine to help you stay hydrated without the eight glasses of water a day.
WHY IS WATER SO IMPORTANT?
Water is key to life. Your body is made up of 70 per cent to 80 per cent water and that water needs to be maintained. Water is used by the cells to transport carbohydrates, fats and protein and to help excrete waste products. Water also helps maintain a consistent body temperature. To prevent overheating, your body excretes heat from within the muscles and releases it out of the body in the form of sweat. Water is a natural lubricant. It aids in the function of joints, tissues, saliva and is a major component of digestion.
Fluids are essential to peristalsis and getting food through your gut. If you experience constipation you might need to evaluate your water consumption habits. Foods with high water content contribute to your fluid needs with minimal calories added to your day. In general these foods are fruits and vegetables, but foods like lean meats, dairy products and even bread can contribute to your fluid intake.
Cucumbers top the list of water containing foods with a whopping 97 per cent water content. Cucumbers are wonderful because their mild flavour mixes well with so many different combinations. Bring some chopped cucumbers to dip in hummus, balsamic vinegar or Greek yogurt. Or even add them to your water to make it more flavourful and enticing to drink.
Radishes are an unlikely suspect in this category. With 95 per cent water content, these root veggies can keep you hydrated as well. Their sweet and spicy flavour can be added to any salad for crunch and flavour.
Tomatoes make the list with 94.5 per cent water content.
Tomatoes are wonderful because they are a mainstay of a variety of different foods from soups, to sauces, to salads and sandwiches.
Even better, cherry or grape tomatoes are great for an ‘on the go’ snack. Pack them in your lunch bag for an easy and tasty snack to pop in your mouth. Or if you’re looking for a fun and colorful snack, skewer grape tomatoes with basil and mozzarella.
Grapefruit contains 90.5% water content to keep your fluid levels high
Peppers or capsicum come in four colours – red, orange, yellow and green.
Each has its own beneficial properties but did you know that the green bell pepper contains the most water content?
While red, orange and yellow peppers are roughly 92 per cent water, green peppers are 94 per cent. Grab some the next time you are grocery shopping to add a good source of water and antioxidants in your meals or snacks.
If the name isn’t already a give away, it’s pretty obvious that watermelon is full of water. With 92 per cent water content, this fruit is a refreshing snack in the summer. But that doesn’t mean you can’t get it in the autumn
Watermelon contains a high amount of lycopene – an antioxidant with cancer fighting properties. Tomatoes are usually known for their lycopene content but one wedge of watermelon contains four times the amount of lycopene in a medium tomato.
Grapefruits are unique in their own way. They appear as large oranges but have a tangy, bold, bitter flavour that is hard to compare. Researchers have found that grapefruit consumption can improve weight loss. It helps stabilise sugar and stabilise lipid profiles. It lowers not just total triglycerides but LDL cholesterol significantly as well. And it contains 90.5 per cent water content to keep your fluid levels high.
9. For when you’re out of an ingredient:
3. For satisfying and delicious salads that won’t leave you hungry.
There is a world in which salads actually taste good and are filling. I swear! Choose a few combos from the list above and prep the ingredients so that it’s easy to toss (hehe) your lunches and dinners together throughout the week. From Lexi’s Clean Kitchen.
4. For easier meal planning (aka easier weeks).
Pre-planning what you are going to cook and eat throughout the week means you don’t end up leaning too hard on takeout when you’re tired. Get an entire week of recipes and all the prep and tools you need from BuzzFeed’s 2016 Clean Eating Challenge.
6. For keeping your fruits and veggies fresh as long as possible.
Keeping lots of vegetables and fruits around makes it easier to eat healthily, but nothing is worse than opening up your crisper drawer to a bunch of stinky, wilted romaine. Keep on top of expiration dates with this handy chart for all your groceries.
9. For homemade stocks and broths.
If you have leftover bones from a chicken, steak, turkey, or fish then you’ve got the base for a great broth. You can save your vegetable scraps for a vegetarian version, too. Homemade stock and broth is not only cheaper, it doesn’t have added flavors, sodium, and stabilizers that premade kinds do. From SheKnows.
11. For cooking all your whole grains.
Grains are a healthy blank canvas for so many different types of meals—burrito bowl, hearty salad, or stir fry. And, whole grains have important vitamins, fiber, and protein, too. Get the entire guide to 15 grains (plus cooking instructions) over at Greatist.
12. For trying new, healthier cooking oils.
Oils have different “smoke points” (the temperature that causes them to burn), so use oils with low smoke points (olive, flaxseed, coconut) for raw dishes or baking, and use ones with higher smoke points (canola, peanut, avocado) for high-heat jobs like roasting vegetables or frying eggs. From Fix.
Don’t forget that changing to a healthier lifestyle takes time!
You can do it!
Instead of mayo, this vegetarian chickpea salad gets all of its creamy texture from avocados.
Get the recipe here.
Make your own burrito bowl and feel accomplished AF when you add your homemade spicy cumin garlic sauce. Chipotle who?
Get the recipe here.