Hydrate to Elevate
Water: The Unsung Hero of Health
Healthy Living with Lynae
As much as we know we need to drink more water, most of us are not drinking enough. With persistency and putting the right strategies in place, drinking more water can become a natural part of your daily routine and one that you should aim for!
Listen to your Body: Thirst is a natural indicator that your body needs hydration. Other signs of dehydration can be dark urine, decreased urination, dry mouth, dry throat, fatigue, dizziness, dry skin, headaches, rapid heart rate, confusion and irritability.
“Pure water is the world’s first and foremost medicine”
Slovakian Proverb. This quote highlights the importance of water in health and well-being!
The Vital Role of Hydration
- Regulates Body Temperature
- Supports Physical Performance
- Promotes Digestive Health
- Enhances Cognitive Function
- Facilitates Nutrient Transport
- Detoxification
- Supports Joint Health
- Aids in Weight Management
- Boosts Immune Function
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Improves Mood
So How Much is Enough?
The amount of water an individual needs can vary based on several factors including age, sex, activity level, climate, diet, caffeine and alcohol intake, underlying health conditions and overall health. However, the general recommendation suggests a daily water intake of about 3.7 liters (125.1 ounces) for men and 2.7 liters (91.2 ounces) for women. This includes all beverages and food sources of water.
Other popular methods are the the 8×8 rule, which suggests drinking eight 8 ounce glasses of water a day and the body weight method, which suggests drinking about half your body weight in ounces of water per day.
Hydration doesn’t come solely from drinking water. Many fruitsand vegetables (like cucumbers, oranges, and watermelons) havehigh water content and contribute to your overall fluid intake.
Ultimately, the best way to determine your hydration needs is topay attention to your body, drink when you are thirsty, and adjustyour intake based on your activity level and environmentalconditions.
Tips to help Increase your Water Intake
- Set clear goals.
- Use a water bottle.
- Establish reminders.
- Create a routine.
- Start a water challenge.
- Celebrate your wins.
- Know why it’s important.
- Use an App. MyWater,WaterMinder, HydroCoach.
- Drink water with meals
- Keep water visible.
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Track your progress.
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Replace other beverages.
Remember that change takes time, so be patient with yourself and celebrate your progress!
Electrolytes?
Electrolytes are minerals (sodium, potassium, calcium, magnesium, chloride, bicarbonate) that carry an electric charge and play crucial roles in various bodily functions:
Regulation of Fluid Balance
Electrolytes help maintain the balance of fluids in and out of cells, tissues, and organs.
Muscle Function
Electrolytes, particularly sodium, potassium, calcium, and magnesium, are vital for muscle contraction and relaxation.
Nerve Function
Electrolytes are critical for transmitting electrical signals in the nervous system.
Acid-Base Balance
Electrolytes help maintain the body’s pH level, which is crucial for normal metabolic processes.
Hydration During Exercise
When you sweat during physical activity, you lose not only water but also important electrolytes.
Rehydration
After illness or intense exercise, especially when experiencing fluid loss (like vomiting, diarrhea, or excessive sweating), electrolyte solutions can aid in faster rehydration by restoring both fluids and essential minerals.
Heart Health
Electrolytes, especially potassium and sodium, are essential for maintaining a regular heartbeat and healthy cardiovascular function.
Supports Kidney Function
Electrolytes play a role in kidney function by helping regulate blood pressure and fluid balance.
Enhanced Performance and Recovery:
Athletes often use electrolyte drinks to enhance performance, endurance, and recovery post-exercise.
Taste and Enjoyment
Many electrolyte drinks come in various flavors, making it easier and more enjoyable to stay hydrated, especially for individuals who struggle to drink enough plain water
60 HIGH
PROTEIN SNACK IDEAS
Healthy Living with Lynae
High protein snacks can provide a number of benefits for your health and wellbeing. Here are some reasons why high protein snacks are good for you:
They help build and repair tissues:
Protein is an essential nutrient that helps build and repair tissues in the body, including muscles, bones, skin, and organs. Consuming high protein snacks can help support these processes and promote tissue growth and repair.
They can help with weight management:
Protein is a highly satiating nutrient, meaning it can help you feel full and satisfied after eating. By consuming high protein snacks, you may be less likely to overeat or snack on less healthy options, which can help support weight management.
They can improve muscle strength and function:
Consuming high protein snacks can help support muscle growth and strength, which is important for overall physical function and performance.
They can support healthy metabolism:
Protein has a higher thermic effect than other nutrients, meaning that it requires more energy to digest and metabolise. This can help support a healthy metabolism and promote weight loss.
They can support blood sugar control:
Consuming high protein snacks can help stabilise blood sugar levels, which is important for preventing energy crashes and supporting overall health.
Overall, high protein snacks can provide a number of health benefits and are a great option for supporting a healthy diet and lifestyle. Here we have 50 super high protein snacks you can make at home!
Protein Smoothie:
Blend protein powder, frozen fruit, and Greek yogurt for a refreshing and protein-packed snack.
Deviled Eggs:
Mix hard-boiled egg yolks with Greek yogurt, mustard, and herbs for a delicious and high protein snack.
Roasted Turkey Breast:
Slice roasted turkey breast and pair with veggies for a protein-rich snack.
Cottage Cheese and Tomato:
Top cottage cheese with sliced tomatoes and herbs for a refreshing and protein-packed snack.
Baked Tofu:
Marinate tofu with your favourite spices, then bake for a protein-rich and vegan snack.
Protein Pudding:
Mix protein powder with Greek yogurt, almond milk, and cocoa powder for a protein-rich and satisfying snack.
Smoked Salmon and Cucumber:
Top cucumber slices with smoked salmon for a high protein and omega-3 rich snac
Quinoa and Veggie Stuffed Peppers:
Stuff roasted bell peppers with quinoa, veggies, and cheese for a protein-packed and vegetarian snack.
Apple and Cheese:
Pair apple slices with cheese for a protein and fibre-rich snack.
Chickpea Salad:
Mix canned chickpeas with veggies, herbs, and dressing for a protein-rich and vegetarian snack.
Shrimp Cocktail:
Serve boiled shrimp with cocktail sauce for a protein-rich and lowcalorie snack.
Greek Yogurt Bark:
Mix Greek yogurt, honey, and fruit, then freeze for a protein-rich and refreshing snack.
Protein Muffins:
Bake muffins with protein powder, oats, and fruit for a filling and protein-rich snack.
Chicken Salad Lettuce Wraps:
Mix cooked chicken with avocado, veggies, and herbs, then wrap in lettuce leaves for a protein-packed snack
Chocolate Covered Almonds:
Dip almonds in melted dark chocolate for a protein and antioxidantrich snack.
Beef or Turkey Meatballs:
Bake or grill meatballs and serve with veggies for a protein-rich snack.
Tofu Scramble:
Scramble tofu with veggies, herbs, and spices for a protein-rich and vegan snack.
Spinach and Cheese Stuffed Mushrooms:
Stuff mushrooms with spinach, cheese, and herbs for a protein-rich and vegetarian snack.
Turkey Bacon Wrapped Asparagus:
Wrap asparagus spears with turkey bacon and bake for a proteinpacked and low-calorie snack.
Roasted Red Pepper Hummus:
Blend roasted red peppers with chickpeas and spices for a proteinrich dip for veggies or crackers.
Salmon and Avocado Toast:
Top toast with smoked salmon and sliced avocado for a protein-rich and omega-3 rich snack.
Spicy Roasted Almonds:
Toss almonds with hot sauce and spices, then roast for a protein-rich and spicy snack.
Greek Yogurt Tzatziki:
Mix Greek yogurt with cucumber, herbs, and lemon juice for a protein-rich dip for veggies or pita chips.
Lentil Salad:
Mix cooked lentils with veggies, herbs, and dressing for a protein-rich and vegetarian snack.
Buffalo Chicken Dip:
Mix shredded chicken with hot sauce and Greek yogurt for a proteinrich dip for veggies or crackers.
Kale Chips:
Toss kale with olive oil and spices, then bake for a protein-rich and crunchy snack.
Protein Pancakes:
Mix protein powder with eggs and banana, then cook for a filling and protein-rich snack.
Tuna Salad:
Mix canned tuna or grilled tuna steaks with avocado, veggies, and herbs for a protein-packed and healthy snack.
Greek Yogurt Parfait:
Layer Greek yogurt, berries, nuts, and honey for a delicious and protein-packed snack
Hard-Boiled Eggs:
Boil a batch of eggs at the beginning of the week for an easy protein snack on the go.
Homemade Trail Mix:
Combine nuts, seeds, and dried fruit for a filling and protein-rich snack.
Cottage Cheese and Fruit:
Mix cottage cheese with fresh fruit for a sweet and savoury high protein snack.
Roasted Chickpeas:
Toss chickpeas with olive oil and spices, then roast for a crunchy and satisfying snack.
Turkey Roll-Ups:
Wrap sliced turkey around veggies or cheese for a protein-packed snack.
Peanut Butter and Apple Slices:
Spread peanut butter on apple slices for a protein-rich and satisfying snack.
Hummus and Veggies:
Dip sliced veggies into homemade or store-bought hummus for a protein-packed snack.
Roasted Edamame:
Toss edamame with olive oil and spices, then roast for a crunchy and protein-rich snack.
Beef Jerky:
Choose a low-sodium and minimally processed beef jerky for a high protein snack.
Protein Balls:
Mix nut butter, oats, and protein powder for a satisfying and proteinrich snack.
Greek Yogurt Dip:
Mix Greek yogurt with herbs and spices for a protein-packed dip for veggies or crackers.
Quinoa Salad:
Cook quinoa and mix with veggies, herbs, and dressing for a proteinpacked snack.
Salmon Salad:
Mix canned salmon or salmon fillets with avocado, cucumber, and lemon juice for a protein-packed and omega-3 rich snack.
Homemade Protein Bars:
Mix nut butter, oats, protein powder, and honey for a homemade protein bar.
Sardines on Crackers:
Top crackers with canned sardines for a high protein and omega-3 rich snack.
Avocado Toast with Egg: Spread avocado on toast and top with a fried or boiled egg for a protein-packed snack.
Roasted Nuts:
Toss mixed nuts with olive oil and spices, then roast for a protein-rich and crunchy snack.
Grilled Chicken Skewers:
Grill chicken skewers with veggies for a protein-packed and satisfying snack.
Peanut Butter and Banana Smoothie:
Blend banana, peanut butter, Greek yogurt, and almond milk for a protein-packed smoothie.
Baked Parmesan Zucchini Fries:
Cut zucchini into fries, coat with egg and parmesan, then bake for a protein-rich snack.
Chocolate Peanut Butter Protein Bars:
Mix protein powder, peanut butter, honey, and oats for a delicious and protein-rich snack bar.
Chia Seed Pudding:
Chia seeds are a great source of plant-based protein and can be mixed with almond milk, sweetener, and fruit to make a delicious and filling snack.
Smoked Salmon and Cream Cheese on Cucumber Slices:
Top cucumber slices with smoked salmon and cream cheese for a protein-rich and refreshing snack.
Chocolate Avocado Pudding:
Mix avocado, cocoa powder, almond milk, and protein powder for a protein-rich and chocolatey snack.
Ants on a Log:
Spread peanut butter on celery sticks and top with raisins for a protein-rich and fun snack.
Tuna Melt:
Top whole grain toast with tuna salad and cheese, then broil for a protein-rich and delicious snack
Edamame Hummus:
Blend edamame, Greek yogurt, garlic, and lemon juice for a proteinpacked and flavourful dip.
Baked Sweet Potato Fries:
Cut sweet potatoes into fries, coat with olive oil and spices, then bake for a protein-rich and delicious snack.
