Hydration
Q: I hate drinking water but know I need to drink more. I try hard to stay away from too much fruit juice and fizzy drinks, but it’s hard when I don’t have other options. How can I get myself to drink more water?
A: Drinking water is incredibly important for your health, without sufficient water our brain, digestive system, waste removal system and skin all start to suffer.
Here are a few drink ideas for you instead of plain tap water:
Water flavoured with lemon, mint leaves, cinnamon sticks, berries, cucumber, or orange.
Fruit tea - there are lots of different fruit teas available on the market that are free from sweeteners. You can make up a big batch of this and keep it in the fridge to sip on. Otherwise, you can enjoy it hot.
Green juices and coconut water are other great ways to increase your fluid intake.
Don’t forget that you can also eat your water. Fruits and vegetables have a high water content and have the added bonus of nutrients. Munching on watermelon, cucumber, celery, carrots, and leafy greens helps you to increase your fluid intake as these plants are 90-98 percent water.
Post-Workout Snacks
Q: I exercise at the gym 5-6 times a week for 60-90 minutes, doing a mixture of weights and cardio. When I finish I am always pretty hungry, what are some good post-workout snacks that will help fill me up afterwards and stop me reaching for a chocolate bar 2-3 hours post exercising.
A: A post workout snack should contain some protein and carbohydrate. Protein to repair and build muscle tissue, and carbohydrate to replenish your glycogen stores in your muscles.
Here are a few real food post workout snack ideas:
2 brown rice crackers topped with peanut butter and banana
1 cup of rice with black beans and a handful of spinach
1 cup of roasted chickpeas and a piece of fruit
1 cold roast chicken leg and ¼ cup of dried fruit
Smoothie with a serving of protein powderand some frozen berries
Hard boiled egg, hummus and veggie sticks
Small salad made from ½ cup of cooked quinoa, salad greens, and nuts
Scrambled eggs on toast or baked potato
Granolaand full fat, sugar-free yoghurt
