Beat the Heat this Summer – Drink your Water

Here are the 7 benefits of drinking water.

Researchers, doctors and health experts encourage proper hydration during the summer months. We are just kicking off the summer’s long, hot and humid climate where sweat perspires off our bodies as fast as ice cubes melt. Hydration is key to optimal health, but many do not realize the importance of fluid hydration during hot temperatures. Here are seven reasons to never neglect water while “roasting” this summer.

Muscle Efficiency: Dehydration leads to muscle fatigue and “hitting the wall” during exercise. Adequate fluids not only lubricate the joints, but water aids the transport of oxygen to the working muscle. Water helps remove the metabolic waste and regulates body temperature.

Cardiovascular Health: Dehydration lowers blood volume, which forces the heart to work harder to circulate blood and oxygen throughout the body. This results in making daily tasks such as walking or climbing upstairs much more difficult. This contributes to fatigue and why people feel “sluggish” in hot temperatures.

Regulates Body Temperature:The metabolism is a chemical process that releases heat. When we exercise in hot climates, our bodies are like an oven that is working under harsh temperatures. When overheated, our systems begin to fail. The body regulates its temperature through sweating, exhaling and with cold water consumption. Water or electrolyte beverages replenish fluid and mineral loss.

Improves Digestion: Fluid is essential for nutrients to pass through the intestinal tract. A lack of fluid results in constipation, which long-term leads to additional digestion issues. Water helps remove bodily waste through urination and defecation. For healthy digestion, drink water 30-minutes before or after eating. Cold water combined with food causes gas, bloating and flatulence. Eat melons, fruit and vegetables to absorb water from food.

Prevents Dry Mouth: A dry mouth is uncomfortable and the summer heat influences a need for thirst. Adequate hydration keeps the throat, lips and mouth moist, especially while sleeping. Proper hydration makes eating easier. Our saliva consists of water and requires fluids to aid in breaking down the food. A long-term dry mouth is linked to cavities and bad breath.

Mental Clarity: Do you think clearly when exposed to heat? Adequate hydration leads to clear thoughts and mental focus. This improves the blood and oxygen flow to the brain. A two-percent drop in bodily fluids decreases concentration and causes short-term memory problems.

Supple Skin: Skin exposed to sun, hot temperatures and high winds cause dry skin, sunburn or skin damage. If dehydrated, the skin loses its elasticity. The skin is the body’s largest organ and hydration moves water through all of the body’s membranes, keeping skin elastic and soft.

Take a moment to Drink your Water!

 

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Sriracha Shredded Chicken Tacos

Ingredients:

2 thinly sliced chicken breasts

2 Tbsp Sriracha

6 corn tortillas

1 cup chopped red cabbage

1/2 cup chopped peppers

1/4 cup feta cheese

1 lime

Instructions:

Preheat oven to 375 degrees.
Place the chicken breasts on a baking sheet and top with Sriracha. Bake for 30 minutes (or until they’re fully cooked).
While the chicken is baking, heat the tortillas up (optional).
Top each tortilla with chopped red cabbage and chopped peppers.
When the chicken has finished baking, shred it and place in the tortillas.
Top each taco with feta cheese and a drizzle of lime.
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Bell Pepper Nachos

Ingredients:

1 Pound ground beef (can use ground turkey or pork)

1 Avocado

3 cups Bell pepper

1/2 cup Cherry tomatoes

2 tbsp Cilantro

2 tbsp Green onion

1 Lime

1 cup Onion

1/4 cup Salsa

1 tbsp Olive oil

1 tbsp Red wine vinegar

1/2 cup Cheese

In a bowl, add ¼ cup onion, cherry tomatoes, green onion and cilantro. Add red wine vinegar and salt and pepper, to taste. Set aside.

In another bowl, add avocado and mash with a fork. Add in ¼ cup onion, and juice of lime. Set aside.

For the Meat:

In a pan over medium heat, add 1 tbsp olive oil. Add onion and cook, stirring occasionally, until onions begin to get translucent, about 5 minutes.

Add in ground beef.

Using a spatula, break up ground beef in pan. Cook until no longer pink, about 8-10 minutes. Stir in salsa and let simmer for 5 minutes.

To Assemble:

Preheat oven to 350 degrees. Lay out Bell Pepper Slices and put in oven for about five minutes.

Take out of oven then cover with meat mixture. Add cheese on top and any other toppings you want heated.

Cook for 10 minutes until cheese has melted.

Take out of oven and top with favorite toppings.

 

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Yummy Breakfast Egg Muffins

Ingredients

  • 12 large eggs
  • 1/4 cup nonfat milk
  • 1 cup chopped fresh spinach
  • 3/4 cup quartered cherry tomatoes
  • 1/2 cup diced onions
  • Sliced avocado, for serving
  • Salsa, for serving
  • Crumbled cotija or feta cheese, for serving

Directions

  • Preheat the oven to 350°F. Grease a muffin pan with cooking spray.
  • In a large bowl, whisk together the eggs, nonfat milk and 1/2 teaspoon pepper. Stir in the spinach, tomatoes and onions.
  • Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.
  • Top each muffin with sliced avocado, a dollop of salsa and a sprinkling of cheese then serve.

 

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Zucchini Pizza Bites

Ingredients:

  • 1 tablespoon olive oil
  • 3 zucchini, cut into 1/4-inch thick rounds
  • Kosher salt and freshly ground black pepper, to taste
  • 1/3 cup marinara sauce
  • 1/2 cup finely grated mozzarella
  • 1/4 cup pepperoni minis
  • 1 tablespoon Italian seasoning

Directions:

  • Preheat oven to broil.
  • Heat olive oil in a large skillet over medium high heat. Working in batches, add zucchini and cook, flipping once, until golden, about 1-2 minutes on each side; season with salt and pepper, to taste.
  • Place zucchini rounds onto a large baking sheet. Top each zucchini round with marinara, mozzarella and pepperoni minis.
  • Place into oven and cook until the cheese has melted, about 1-2 minutes.
  • Serve immediately, sprinkled with Italian seasoning, if desired.

 

 

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No Bake Loaded Energy Bites

Ingredients

  • 2 to 2 1/3 cup Bob’s Red Mill rolled oats
  • 1/3 crushed honey roasted nuts or maple glazed pecans
  • 1/3 to 1/2 cup honey or maple syrup
  • 1/3 c dark chocolate chips
  • 1/2 c dried cranberries
  • 1/2 -2/3 cup naturally no stir peanut butter
  • 1 tsp vanilla extract
  • 1 tsp cinnamon

Instructions

  • Grind up your glazed nuts blender and transfer into a mixing bowl.
  • Add your oats, chocolate chips, dried cranberries, cinnamon and mix together.
  • Next add your peanut butter. Stir again.
  • Add in your vanilla extract and honey a little bit a time. Mixing between pours. Adjust the amount of honey you use depending batter’s thickness. Mix again
  • Chill batter in fridge for 20 minutes. That way it’s easier to roll later.
  • Roll into 1-1.5 inch balls and place on cookie tray or plastic ware with parchment paper underneath.
  • Let them freeze for 20-30 minutes then transfer into a Ziploc bag. Keep in fridge or freezer for up to 6 weeks.

 

 

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Baked Buffalo Cauliflower Bites

Make sure to coat your cookie sheet well with oil or they will stick.

Ingredients:

  • 1 head of cauliflower (approx. 4 cups of florets)
  • ½ cup milk (for vegan: use water or almond or soy milk)
  • ½ cup water
  • ¾ cup all-purpose flour (can sub gluten-free rice flour)
  • 2 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp of paprika
  • ¼ tsp salt
  • ¼ tsp ground pepper
  • 1 cup frank’s red hot sauce
  • 1 tbsp butter (for vegan: use earth balance buttery spread)

Instructions:

  1. Line baking sheet(s) with parchment paper or grease very well with oil. Preheat your oven to 425-450 F depending on your oven.
  2. Wash and cut cauliflower head into bite sized pieces/florets.
  3. Mix the milk/water/flour and spices in a medium mixing bowl (set aside the hot sauce and butter for later). Mix until the batter is thick and is able to coat the cauliflower without dripping.
  4. Dip the cauliflower in the batter. You can do this one by one or in batches. shake off excess batter before placing cauliflower on the baking sheet. Lay the cauliflower single layer on the baking sheet.
  5. Bake for 20-25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy.
  6. While the cauliflower is baking, get your buffalo wing sauce ready. In a small saucepan on low heat melt butter and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
  7. Once the cauliflower is done its first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Return cauliflower to baking sheet and bake in the oven for another 20-25minutes. Serve with ranch, blue cheese, or your favorite dipping sauce. Enjoy!
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