For some, drinking enough water each day is easier said than done. Maybe you dislike the taste, get too busy or just plain forget about drinking until bedtime, when chugging eight glasses is highly impractical (and not advised!). To help you drink more water, we’ve put together 7 tips you can use to develop this healthy and essential habit.
1. Buy a water bottle (and use it)
Invest in a high-quality, stainless steel or heavy duty BPA free plastic water bottle and take it with you everywhere! If you regularly forget to drink water, find ways to keep your water bottle visible. Keep it on your bedside table, on your desk and in the car. Increase your availability of water and opportunity to drink and chances are you will.
2. Add sugar-free flavour
If plain water isn’t your thing, try flavouring it with fresh fruits and herbs. Try these tasty combinations:
Cucumber and mint
Fresh lemon or lime wedges – squeeze some of the juice into your water first
Frozen berries – strawberries, raspberries, blueberries. These also double as ice cubes and are great for summer
Fresh lemon and ginger root
Orange slices & blueberries
Watermelon and mint
Rosemary and grapefruit
Kiwi and cucumber
3. Switch things up and go for sparkling mineral water.
Soda streams are all the rage at the moment and are a cheap way of making your own bubbly water without the wastefulness of buying numerous bottles from the supermarket.
4. Add water to your daily routine
Adding water into your morning and nighttime routine is an easy way to ensure you drink at least two glasses of water each day. Get into the habit of drinking a glass of water before you have breakfast and another right before you brush your teeth at night.
5. Turn your water bottle into a timer
You can create drinking goals and mark them on your water bottle to hit targets by certain times of the day. Use tape or a permanent marker to mark how much water you aim to drink by a particular time. This is a helpful way to keep track of whether you are going to hit your goal water intake (or not). You can also buy motivational water bottles pre-marked or even fancier products with inbuilt computers that track your water consumption.
6. Create mental triggers
Identify some mental prompts to drink water. For example, if you feel hungry opt for a glass of water before eating. Not only will this keep you hydrated it will also possibly curb your hunger.
7. Be active
We lose water in sweat which needs to be replaced during and after exercise. If you\'re struggling to drink, go for a brisk walk or do some exercise in the gym. This will help drive thirst as your body works to restore its hydration balance or homeostasis.
Ready to get off the dieting bandwagon and improve your health once and for all?!
Hopefully we don’t need to sell you on the fact that vegetables are good for you! We’ve all heard the nutrition pitch on their micronutrient density, high fibre and low energy content. But for some of us, eating vegetables feels like an unpleasant chore. Luckily there are many ways to prepare, cook and serve veggies which makes getting your ‘five a day’ surprisingly enjoyable.
Use different cooking methods
Adding tasty veggies to your diet could be as simple as changing how you cook them! Sometimes the vegetable you don’t like boiled, taste amazing roasted, grilled, steamed, sautéed or stir-fried. Roasting is a great method because the roasting process caramelises the sugars in vegetables, enhancing their flavour and making them sweeter. Virtually every vegetable, from potatoes and parsnips to broccoli, carrots and Brussels sprouts can be roasted. Try chopping up a variety of different coloured veggies (e.g. eggplant, capsicum, zucchini, red onion, sweet potato), tossing in extra virgin olive oil and seasoning with a little salt and pepper. Bake in the oven on a foil-lined tray at 180-200°C for 30-45 minutes and voila! Crispy, sweet and delicious vegetables!
Add herbs and spices
Using herbs and spices to season your vegetables is a great way to enhance their flavours. Here are 10 quick herb/spice and vegetable pairings to try:
Asparagus with dill, marjoram, nutmeg or rosemary
Broccoli with sage, oregano, thyme, rosemary, garlic, marjoram or nutmeg
Carrots with parsley, basil, curry, chives, sage or thyme
Zucchini with garlic, basil, parsley or oregano
Eggplant with garlic, parsley, mint, sage, curry, basil, rosemary or oregano
Leeks with mustard, parsley, dill, bay leaves, thyme, paprika or celery salt
Mushrooms with ginger, pepper, cumin, parsley or thyme
Peas with tarragon, mint, parsley, nutmeg, sage, marjoram or basil
Potatoes with garlic, nutmeg, paprika, pepper, rosemary or thyme
Tomatoes with basil, tarragon, garlic, chives, dill, mint, oregano, paprika, fennel, parsley or thyme
Flavour with a healthy dip
Eating veggies as a snack on the go or at the office is an easy way to get your ‘five a day’. If eating raw vegetables doesn’t sound like your cup of tea, you need to try veggie sticks and dip. Dips are super easy to make at home in a food processor or you can purchase from a supermarket. Pair tzatziki, hummus, guacamole or white bean dip with capsicum, celery, carrots, snow or sugar snap peas.
An easy way to get extra veggies into your day is to include vegetable soup!
All you need to do is boil or slow cook whatever veggies you like with a little water or stock, then blitz with a stick blender or eat as is. Pumpkin soup is always a fave, with pumpkin, potato, onion, leek and garlic. Or pea and ham, beef and vegetable, chicken noodle, lamb shank and pasta, Moroccan carrot, sweet potato and chickpea. The flavour combinations are endless!
Hide the veg!
If all else fails, hide vegetables in meals to mask the taste or texture to sneak them in. Vegetables can be added to almost every meal, even the ones you might least expect. Grate or puree veggies into sauces, mince dishes, soups and casseroles. Greens like kale, zucchini and baby spinach are easily disguised in a berry smoothie. Load omelettes up with finely diced onion, capsicum, mushrooms, spinach and cherry tomatoes. They will be tastier and are a whole lot more filling.
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