Water
Drinking water is essential to our health and we should be aiming to consume around 8 glasses of water per day. Water can help to flush out toxins, improve digestion and help to keep our bodies hydrated. There are a multitude of different water options such as filtered, natural, sparkling, spring and alkaline. All of these different types of water can have varying amounts of minerals, electrolytes and other nutritional benefits. Consider adding natural flavours such as mint, honey, oranges or cucumbers to make the water taste better and introduce antioxidants.
It is also beneficial to ensure that we are drinking from a safe source of water as pollutants over time can make it hazardous. Be aware to not drink from public sources of water if possible as this increases the risk of exposure to chemicals, bacteria and viruses.
Fruit and Vegetable Juices
Drinking fresh fruit and vegetable juicing offers numerous health benefits.Whilst juicing is a great way to get essential vitamins, minerals and enzymes its worth noting that juicing will remove the fibre from the fruit and vegetable, which can be beneficial for gut health. Therefore, its advisable to incorporate a variety of raw and cooked fruits and vegetables on a daily basis.
Whilst there are many vegetable and fruit options with regards to juicing, its worth noting that some can be high in sugar. Examples of low sugar options include; carrots, spinach, kale and apples. All of these contain a variety of vitamins, minerals and anti-oxidants all of which helps to increase energy and boost the health of key organs.
Smoothies
Smoothies are a great way to get a variety of fruits and vegetables into our bodies in an easy to consume way. Smoothies can act as meal replacements as they are nutritious and contain some additional healthy fats such as nuts, seeds and coconut oil and protein from nut butters and plant-based proteins. They can be convenient for those with busy lives, who may not have the time to prepare food or cook which adds to the appeal.
It is advised to use organic ingredients when making smoothies as they are not exposed to the same amount of chemicals and pesticides as non-organic options. Additionally, its best to hold the sweeteners when making smoothies and opt for natural sources of sweetness such as banana and dates instead.
Herbal Tea
Herbal tea has been used for thousands of years due to its variety of health benefits. Herbal teas can help to relax the mind, boost immunity and help to aid in digestion. Common ingredients include peppermint, chamomile, ginger, ginseng, parsley and lavender – all of which can help to reduce stress and improve mood.
When drinking herbal tea it is important to remember that it will not always have the same energizing effects that coffee and tea may have since it often doesn’t contain caffeine. Also, its worth noting that some herbal teas may have strong flavors, so it might be worth trying a few out to see which teas suit your tastebuds.
Kombucha
Kombucha tea is a fermented tea, which has been around for thousands of years and has become popularised in recent years due to it’s many health benefits.It is packed full of probiotics that can help with digestive health, as it contains high amounts of beneficial yeast and bacteria. It can also help to boost your energy and can even improve the appearance of your skin due to its anti-oxidant and anti-inflammatory properties.
Kombucha is commonly made from green or black tea and is flavoured with other ingredients such as fruit and spices which can help to increase the flavour and nutrient profile. Kombucha can also be high in sugar, so its important to look out for sugar-free options. Additionally, lightly-carbonated options can also be a great alternative to sugary sodas.
Coconut Water
Coconut water is a natural electrolyte-rich beverage which is low in calories, fat and sugar. It can help to replenish electrolytes which are lost during workouts, making it a great pre and post workout beverage. It is a great alternative to sugary sports drinks, although it is worth noting not to rely on coconut water for all of our exercises hydration needs due to its’ lack of sodium. Additionally, adding fruits such as strawberries, blueberries and mango can help to improve the flavours.
Coconut water is also a great source of potassium; so much so that some nutritionists recommend drinking it as a remedy for high blood pressure. That said, it is worth noting that fresh raw coconut water will contain more vitamins and minerals due to the loss in nutrients through processing.
Milk Alternatives
Milk alternatives such as almond milk, coconut milk and oat milk are becoming increasingly popular due to their health benefits and delicious flavours. These milk alternatives are often fortified with calcium, omega 3 fatty acids and essential vitamins and minerals such as; Vitamin B12, Vitamin D and potassium. Additionally, milk alternatives are often lower in fat and calories than their dairy counterparts.
Whilst milk alternatives have numerous nutritional advantages, it is worthwhile noting that their calcium levels may not be as high as that of dairy milk. That said, they are a great option for those who suffer from lactose intolerance or dairy allergies. Additionally, they are a great source of plant-based proteins.
Nutty Milkshakes
Nutty milkshakes are becoming increasingly popular amongst health-conscious individuals. They are a great alternative to sugary milkshakes and can help to satisfy cravings for sweet food in a healthier way. Nutty milkshakes are quick and easy to make; simply blend ingredients such as nut butter, plant-based milk, frozen fruits and spices together.
Nutty milkshakes are a great way to introduce healthy fats which can help to improve heart health, reduce cholesterol and even lower blood sugar levels. Additionally, they can also help to improve brain function by providing essential omega-3 fatty acids. Lastly, nuts are a great source of plant-based proteins, so nutty milkshakes can be beneficial post-workout or simply as a daily snack.
Smoothie Bowls
Smoothie bowls are becoming increasingly popular due to their ability to fill us up with easily digestible, nutrient-dense foods. Unlike smoothies, smoothie bowls contain a thicker consistency and are often topped with a variety of toppings such as; chia seeds, coconut, nuts, fruit and granola. Smoothie bowls can also be flavoured with spices such as ginger, turmeric and cinnamon to improve the flavour and health profile of the dish.
Smoothie bowls are a great way to ensure that we are consuming a variety of vitamins, minerals and fibre which can help to improve digestion and gut health. Additionally, they also contain healthy fats that can help to boost energy levels and keep us feeling fuller for longer. Furthermore, they can be beneficial post-workout as they can help to restore electrolytes and provide essential carbohydrates that can help to replenish energy levels.
Healthy Soups
Soups can provide a variety of health benefits, as they are often packed full of a variety of ingredients and flavours. They are typically low in calories, which means they can make for a great meal replacement or snack. Furthermore, they often provide a variety of vitamins, minerals, antioxidants and fibre that can help to keep us fuller for longer as well as provide other important nutrients.
Soups can also be a great way to get a variety of vegetables into our diets. Soups can be made with both cooked and raw vegetables, and can also contain pulses such as beans, lentils and chickpeas, which can help to increase the amount of protein and fibre in the soup. Additionally, soups can be flavoured with a variety of spices and herbs that can help to boost their flavour and health benefits.
Herbal Tonics
Herbal tonics are a great way to increase our intake of vitamins, minerals and antioxidants. Herbal tonics are often made using natural ingredients such as; ginger, turmeric, horseradish, cayenne pepper and Apple cider vinegar. These ingredients often contain anti-inflammatory and anti-bacterial properties that can help to promote overall health.
Herbal tonics are quick and easy to make, though it is important to be aware that some of the ingredients may be strong and could upset sensitive stomachs. That said, there are a variety of tonics that can be made that are less strong and therefore easier for the stomach to digest. Additionally, it can be beneficial to research the specific health benefits of the ingredients; as each herb and spice has its own set of health benefits.
