ADDING COLOR TO YOUR DAY

 A realistic health adjustment this year could be to improve your colorful food intake. Adding vibrant color to your plate can increase your nutrient intake and decrease calories without much thought. Attempt to make half your plate colorful fruits and vegetables to boost your metabolism and fiber intake.  Here are some colorful produce options on sale at our local grocers this week! 

Grapefruit: Serve fresh or in a smoothie, yogurt parfait or citrus salad.

Berries: Enjoy fresh or atop yogurt, waffles, pancakes, cereal, oatmeal or ice cream.

Tangelos: Enjoy fresh or in a smoothie. As a citrus vinegarette or in a salad. Endless possibilities!

Cluster Tomatoes: Add to tacos, fajita, soups and stews. Consider serving with eggs, sandwiches or pasta dishes.

Cucumbers: Incorporate into sandwiches, flavored waters, salads, wraps and soups.

Avocados: Top tacos, burritos or toast. Add to smoothies, burritos, eggs, sandwiches and even brownies.

Pineapple: Cut and enjoy fresh, grille, add to skewers for a teriyaki flare. Top pizza, steak or chicken for a sweet and tangy zing.

Bell Peppers: Slice and enjoy them with a favorite dip, grill or sauce. Chop and add to soups or chilis. Even add them to omelets, sandwiches or veggie trays.

Remember a good rule of thumb for produce intake is to vary your veggies and aim for whole fruits. These simple suggestions can make drastic improvements on your long term health and wellbeing.

Hydration is Key!

Hydration plays a huge role in health and wellbeing. Proper hydration can decrease headaches and muscle aches caused from dehydration. It can also help you decrease your calorie intake. Drinking enough water is crucial for body temperature regulation, lubricating joins, preventing infections and keeping organs and cells functioning properly. Being hydrated also improves mood and cognition which can help decrease anxiety and symptoms of depression. 

How much is enough? The USDA recommends drinking a minimum of 9-12 cups of water a day. Not sure if your getting enough? Check your urine it should be clear or light in color; urine color is a great indicator of hydration.  

There are simple ways to increase your water intake: Consider the following.

• Don't wait till you're thirsty to drink, when you start to feel thirsty you're already slightly dehydrated.
• Keep a water bottle handy.
• Drink a glass of water before eating a meal, this can also help prevent you from over eating.
• Feel like grazing? Drink some water.
• Set a reminder on your phone.
• Eat water-rich fruits and veggies.

Bored of just drinking water? Try adding some flavor. Consider fruits, herbs or veggies to flavor your water. Try some of these delicious combinations.

Increase your water intake today and feel the difference!

https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/water-an-important-part-of-a-healthy-winter-diet/