Healthy Lunch Tips and Tricks

By Molly Wangsgaard, RDN

The hot summer is almost behind us. Whew! Kids are going back to school. Yay! Building a healthy routine is a must. Absolutely! Getting on a routine to plan and prepare healthy lunches is a great place to start. Not only do many of us need to pack lunch for our kids but taking lunch to work helps avoid one of three inevitable consequences: fast food runs, vending machine grabs or skipping lunch altogether.  Here are some tips and tricks for making lunchtime a healthy reality.

1.      Plan. You’ve heard it before: “fail to plan and you plan to fail.” Take time on the weekend to plan your lunches for the week, grocery shop and prep some items in advance (e.g., roast veggies, grill bison burgers).
2.      Simplify. Make life easy. Have a theme for the week. This could be a raw veggie week where you eat baby carrots and cucumber slices for a side each day. Maybe it’s a chicken week where you eat chicken breasts in different ways – alone, in a wrap or on a salad. Switch it up the following week.
3.      Build. I tell my kids, “one food does not make a meal.” Boost the nutrition, satisfaction and the fullness factor by building balanced meals. Make sure there is a good source of protein, some fat and a lot of color (vegetables or fruit).

Think outside the sandwich, and try these easy, healthy and delicious lunch ideas.

Chicken Slaw Salad

•        2 cups cooked, chopped skinless chicken breast
•        16 oz. package broccoli slaw
•        8 oz. can sliced water chestnuts, drained
•        1 cup mandarin orange slices, canned in juice, drained, chopped
•        ½ cup scallions, chopped
•        ¾ cup low-fat sesame ginger dressing
•        1 to 1 ½ avocados

In a large bowl, combine first six ingredients, stir to mix well. Portion into portable containers for upcoming lunches. Top with ¼ avocado before eating. Makes 4-6 servings.

Savory Cottage Cheese Bowl

•        ¾ cup 2% cottage cheese
•        ¾ tsp paprika
•        1 Roma tomato, seeded and chopped
•        6 spicy, multigrain chips (e.g., Late July Mild Green Mojo tortilla chips)
•        1 ½ cups raw veggies of choice

Portion cottage cheese, paprika and tomato into a portable bowl; stir together. Portion the six chips and raw veggies into individual sandwich-sized bags or containers. Before eating, place chips in the cottage cheese mixture, chop with a spoon and mix together. Enjoy the spicy bowl with veggies on the side. Makes 1 serving. Tip: Prepare a few on Sunday and have 2-3 lunches ready for the week.

Turkey Taco Salad

•        3 oz. 99% lean ground turkey
•        ½ cup black beans, drained and rinsed if canned
•        ¼ cup pico de gallo
•        2 Tbsp 2% cheddar cheese, shredded
•        ¼ avocado (or Wholly Guacamole snack pack)
•        ¼ cup salsa
•        2 cups Romaine lettuce, shredded or chopped

Brown turkey in a skillet and allow time to cool. Combine turkey, beans and pico in a portable bowl and top with cheese. Pack lettuce in a larger, separate container. Keep avocado and salsa separate until lunchtime. Before eating, place the turkey mixture on lettuce and top with avocado and salsa. Makes 1 serving. Tip: Quadruple the recipe; and enjoy four lunches, or freeze half (two servings) for another week.

Tuna Apple Mix

•        6 oz. light tuna, canned in water, drained
•        2 Tbsp stalk celery, finely diced
•        1 Tbsp sweet relish
•        1 small apple, chopped
•        ¼ tsp garlic powder
•        2 Tbsp mayonnaise
•        2 large lettuce leaves (Boston bibb and butter lettuce work best)

Combine first five ingredients in a bowl, stir together and chill. Spoon tuna apple mixture in the lettuce wraps before eating. Makes 2 servings. Tip: Mix it up – delight in the mixture on salad greens, with a few crackers or in a whole-grain wrap such as Flatout Foldit 5 Grain Flax.

Greek Yogurt Bowl

•        1 cup nonfat, plain Greek yogurt
•        ¾ cup fresh berries (your choice)
•        ¼ cup grain-free granola*

Place yogurt and berries in a portable bowl. Measure granola into a small container or snack bag. Before eating top with granola and mix well. Makes 1 serving. Tip: Prepare a few in advance to have 2-3 times that week. It makes a great breakfast too!

*Grain-free granola is typically made from nuts, seeds, coconut and a little honey. Buy on pre-made to save time.

 

About the Author

Molly Wangsgaard is a Registered Dietitian Nutritionist with PsyMed, Inc. She helps Nicholson Clinic patients achieve their weight loss and wellness goals through education, preparation and behavior change strategies. Molly is passionate about nutrition, fitness, health and wellness and loves helping individuals experience a greater quality of life.

We are thrilled to announce Nicholson Clinic has been voted “Best Bariatric Surgeon” in Living Magazine for the Frisco-Plano and Richardson/Murphy areas. Our clinic has previously received the distinction of Best of McKinney/Allen and Living Magazine’s Best of Three-Eighty North and we are honored to again have been voted best by the magazine’s readers.

Living Magazine delivers health, fitness, and lifestyle content to its readers, who voted for Nicholson Clinic because of our exceptional service that is patient-based and delivers life-changing results. Dr. Nicholson provides ample patient support services that are both physical and emotional to ensure that all his patients’ needs are met. “I believe in education, in working with my patients in a true partnership, and always showing patents the respect and compassion they deserve,” said Dr. Nicholson.

Not only do Dr. Nicholson and our team of surgeons focus on bariatric surgery but we also emphasize the importance of education and dedicate a space on our website to answer any question that a patient might have. We provide comprehensive videos explaining medical procedures including bariatric and abdominal surgeries. The voters of Living Magazine chose Nicholson Clinic for our comprehensive approach to treating patients.

Our team of dedicated, board-certified doctors are willing to work closely with patients and stress the importance of one-on-one consultations to discuss the procedures we offer in depth with each patient. Along with Dr. Nicholson, Dr. Brian M. Long and Dr. Thomas Roshek, Nicholson Clinic has a dedicated staff of physician’s assistants, nurses, dietitians, and psychologists. We also partner with fitness experts to provide a variety of fitness support options and work with patients to deliver optimal medical services to get real weight loss surgery results.

In addition to this honor, by Living Magazine, Dr. Nick Nicholson has also been voted one of D Magazine’s Top Bariatric Surgeons for 10 years!

Inspired by her sister’s success and ready to improve her health, Melissa underwent gastric sleeve with Nicholson Clinic in June 2017. Since that time, she has lost more than 105 pounds and is just pounds from her goal weight. Melissa hasn’t only lost the weight she’s battled her entire adult life, she has regained her confidence, and it radiates from the inside out.

Here’s Melissa’s story in her words:

“I’ve struggled with my weight for my entire adult life, despite being very active and attending Weight Watchers. It was effective, however I was never able to reach my goal weight or maintain my weight loss. My sister underwent gastric sleeve surgery by the Nicholson Clinic in November 2015 and she lost 135 pounds in a year. I was struggling with multiple medical issues, and my physicians all blamed obesity. I underwent the gastric sleeve procedure in June 2017 and it was the best decision I have ever made! Insurance covered the procedure and the Nicholson Clinic supplied me with all of the tools that I needed to be successful. Many of my ailments have improved or disappeared and I feel twenty years younger. At age of 39, I am running and I have lost 105.7 pounds in just over a year. Dr. Nicholson only predicted a 70-pound weight loss from the surgery. I am only 9.7 pounds away from my goal weight. My self-esteem has improved tenfold. I will be forever grateful to the Nicholson Clinic for giving my sister and I our lives back!

At her one-year follow up appointment, Dr. Nicholson was so pleased with her success, he called her an “over-achiever.” And it’s easy to see why. She is a prime example of a life transformed when a patient takes the tools Nicholson Clinic provides and creates a new, healthy lifestyle. Not only is Melissa crushing her goals and loving her new life, she is inspiring others to take charge of their own health and wellness. She is dedicated to fitness, an avid runner (even an injury can’t keep her down!) and sharing workout motivation and inspiration with others on social media. (Follow Melissa on Instagram!)

Keep it up, Melissa, we are so proud of you!

By Renell Cronk, RDN, LDN

 

July is National Blueberry Month and what better way to celebrate than with a delicious and nutritious blueberry smoothie to keep you cool on a hot summer day? First, let’s take a quick look at some of the health benefits of blueberries.

 

• Full of free radical-cleansing antioxidants, helping to fight the free radicals that cause illness.
• Low in sugar compared to many fruits, such as bananas.
• Nutrient dense and contains essential nutrients like fiber, vitamins A and C, copper and zinc.
• Support cognitive function and memory.
• Help fight inflammation in the body.

 

Be sure to choose organic blueberries when possible to reduce exposure to pesticides and look for firm blueberries with a consistent color.

 

Blueberry Kale Protein Smoothie

Ingredients:

1/2 cup blueberries

1/2 cup kale

1 scoop Now egg white vanilla protein powder

1 cup Califia Vanilla almond milk

1/4 cup Green Valley plain whole milk Kefir – lactose free

 

Directions:

Combine all ingredients into a blender and blend until smooth.

 

Why add protein to your smoothie? Most smoothies are high in carbohydrates with added sugar and little protein. Getting enough protein is key in helping to build and repair muscles, tissues, bones and hormones. It also helps to promote healthy skin, hair and nails. Protein is digested more slowly than carbohydrates and sugar which not only helps to fill us up but keeps us full for hours after consuming.

 

For more on the benefits of blueberries and to watch how to make this smoothie, check out this video.

 

About the Author

Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.

About a year ago I made the decision to change my life. I had been morbidly obese for a good portion of my adult life — with the exception of the occasional yo-yo dieting that never worked for me and subsequently always caused me to put on even more weight.

After being absolutely blessed with a pregnancy that I prayed so long for and then having so many issues during my pregnancy, I knew that I had to make a change. It would take me another couple of years before I would really wrap my head around what I needed to do in order to save myself from a possible early grave.

When I made the choice to have weight loss surgery (I chose gastric sleeve), it wasn’t a light and easy decision. I thought about it, prayed about and researched it until I knew that was the best thing for me. On February 14, 2018 my whole world changed — for the better.

The surgery was a great tool for me but it is not the reason I have lost weight. I’ve had to make a conscious effort every single day to make healthy food choices. And most importantly, I have become physically active. Something I was definitely NOT before. When I joined the gym, I’ll be honest in saying that I wasn’t 100% on board with the whole fitness thing and it took me a while to really get into my groove but since I’ve discovered some fun classes, I have really began enjoying working out.

I have come a long way and I still have a long way to go. But I’m stronger today than I was yesterday! And I’ll be stronger tomorrow than I am today.

No question about it — it’s blazing hot outside. But don’t let the heat keep you from staying fit and achieving your health and weight loss goals. If you haven’t already moved your workout indoors, here are a few tips to ensure your safety when exercising outside.

Change it up. The same exercise routine demands more energy in warm weather compared to cooler weather. More energy spent means you’ll feel fatigued more quickly. You may need to reduce the intensity or the duration of your workout on hot days. Pay attention to how you feel and adjust your workout accordingly.

Take your time. Before going full-throttle with your workout, your body will need time to acclimate to the heat. Allow yourself time to adapt by exercising in the heat for 30 minutes to an hour five to 10 days consecutively.

Be educated on the risks. Know the signs and symptoms of dehydration, heat exhaustion and heat stroke. Each of these conditions can be extremely dangerous. Mild to moderate symptoms of dehydration may include:

• increased thirst
• dry mouth
• tiredness
• decreased urine output
• headache
• dry skin
• dizziness

Heat exhaustion is the result of dehydration and the first stage of heat stroke. Some of the symptoms of heat stroke include:

• thirst
• nausea and/or vomiting
• pale, clammy skin
• excessive sweating
• rapid breathing
• weakness or fatigue
• muscle cramps
• light headedness
• headache

If you experience any of the above symptoms, stop what you are doing, drink water and get yourself to a cool area. If you continue to push yourself in the heat your body will lose its ability to cool itself and exhaustion can turn to heat stroke. Body functions rapidly decline when heat stroke occurs, so immediate medical care is essential if you experience any of the following symptoms after spending time in the heat:

• fever
• dry, hot, red skin
• no sweating
• confusion
• fainting
• rapid, shallow breathing
• rapid, weak pulse
• seizures

Try to stay cool (as much as possible). Pay attention to local heat advisories and warnings and avoid exercising during peak sun hours of 10:00am and 4:00pm. Consider exercises such as cycling or swimming, which can help keep your body cool. Wear less clothing and clothing that is breathable and light-colored.

Water, water, water! The first step to preventing dehydration, heat exhaustion and heat stroke is to keep your body hydrated. Drink plenty of water throughout the day, regardless of your activity level. Avoid dehydrating beverages such as alcohol and caffeine. Aim to drink at least half your body weight in ounces of water each day.

Getting some fresh air and exercising outdoors is a definite mood booster, but there are some risks, especially during the summer. Know the risks and take every precaution to stay safe while working out.

By Renell Cronk, RDN, LDN

June is National Fruits and Vegetables Month, so let’s take a look at some of the benefits of eating local, seasonal produce.

Eating seasonally means that you are eating foods in your diet that are grown at that same time of year. Seasonal products are, of course, not always local. So why is it better to eat both local and seasonal?

Eating local, in season produce is fresher, tastes better and is more nutrient dense. Local produce is picked at its peak ripeness, spends less time in transit from farm to table, and doesn’t spoil as quickly.  You might be surprised to know that fruits and vegetables still “live” even after they are picked. In a process known as respiration, they continue to “breathe” which breaks down stored organic materials, such as carbohydrates, proteins and fats, and leads to loss of food value, flavor and nutrients.

Eating local, in season is better for the consumer. When you buy in season, you are buying food that is in peak production, which means costs go down and you save money. A bonus is better taste and more nutrient rich food!

Eating local, in season is better for the farmer. Support the local farmers, as well as helping to create local jobs at the farms, processing facilities and distribution centers. Buying local produce also helps to maintain farmland and green space in your area.

Eating local, in season is better for the community. Spending money locally helps to build the local economy instead of spending money with corporations that exist in in another city, state or country.  There are often added benefits to other local businesses in the supply chain as well.

Eating local, in season is better for the environment. Eating items out of season typically means those foods are being shipped from another country. This can have a negative impact on the carbon footprint, due to the use of fuel and greenhouse gases.

What’s In Season Now?

Now that you know the benefits, how do you find out what food is in season and local? Check out the local produce stands you drive by, or take a trip to your local farmers market.

Here is a list of foods that are in season during the month of June in Texas, along with a couple recipes to help you get started with you local, in season eating.

To find out more on what produce is in season during different months in Texas, click here.

Here are a few of my favorite recipes using fresh, local veggies.

Grilled Leeks

Adapted from Food Network

Ingredients

• Fresh Leeks

• Extra Virgin Olive oil

• Salt and Pepper to taste

Directions
Cut each leek in half lengthwise and rinse thoroughly. Pat dry. Brush the cut side of each leek half with olive oil and sprinkle with salt/pepper. Grill over direct, high heat, cut side down, with lid closed, approximately 6 to 7 minutes or until grill marks appear.

Carrot Cucumber Slaw

Adapted from For the Love of Cooking

Ingredients

• 1 large cucumber

• 2 medium carrots, peeled

• 2 tbsp rice vinegar

• 1 tbsp cider vinegar

• 1 tsp water

• 1/2 tsp honey

• 1/2 tsp sesame oil

• 2 tsp sesame seeds

• 1/4 cup chopped cilantro

Directions
Use a julienne peeler or grater to shred the cucumber and carrots into long strips. Toss the vegetables in a medium bowl, along with both vinegars, water, sugar, and sesame oil. Toss to coat evenly. Garnish with sesame seeds and cilantro. Chill until ready to serve.

About the Author
Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.

By Renell Cronk, RDN, LDN

Think of your body like a computer, and inflammation like your antivirus protection. When something like a virus is on the attack, there is a defender that reacts to prevent the invasion. Inflammation is the body’s natural healing response to defend against external intruders like bacteria or damaged cells. Inflammation can be a healthy, positive reaction.

However, there are two types of inflammation, acute and chronic. Acute inflammation is quick, and usually fades within a short period of time. On the flip side, chronic inflammation can last several months, or in extreme cases, years. This is typically a case of not resolving the root cause, or may be attributed to repeat exposure. Chronic inflammation can be affected by many things, such as stress, allergies and inactivity. One of the biggest contributors-poor dietary habits.  Habitually poor dietary habits may keep chronic inflammation issues and symptoms around, leading to weight gain/ trouble losing weight, lack of energy, skin issues, joint/back pain, digestive problems and an array of other health problems.

The good news; better dietary choices can promote a healthy inflammatory response. Here is the scoop on foods to avoid and foods to add.

FOODS TO AVOID (Promoters of chronic inflammation)

1.   Sugar — By itself or in foods like pastries, cookies, candy, soda, etc. Use substitutes like raw honey, stevia, pure maple syrup, xylitol or monk fruit.

2.   Vegetable oils — Such as corn and soybean oils and trans fats. Instead use butter from grass fed/pasture raised cows, ghee, olive oil, avocado oil or coconut oil.

3.   Fried foods — Fried chicken, french fries, mozzarella sticks, etc. Bake, boil and grill your food instead of eating fried.

4.   Refined carbohydrates — Bread, rice, pasta and crackers, etc. Eat cauliflower rice, zucchini noodles, cloud bread or almond crackers instead.

5.    Refined salt/table salt — Choose real salt, pink Himalayan salt or Celtic Sea salt.

6.    Certain dairy — Processed cheese and uncultured yogurt. Better options may be raw cheese or cheese from grass fed/pasture raised cows and live cultured yogurt without added sugar.

7.   Processed foods — Cereal, chips, hot dogs, frozen meals, etc. Instead go for food in its natural state, like fresh vegetables.

8.   Grain fed meats — Beef, pork and chicken. Go for grass fed or pasture raised meats instead.

9.   Too much alcohol — Beer, wine and liquor. Either eliminate alcohol from you diet or only consume in moderation.

10.  Fast food — Instead hit the salad bar at your local supermarket for a quick meal.

FOODS TO ADD (Supporters of healthy inflammation)

1.   Berries — Blueberries, blackberries, raspberries. Go for fresh, organic and locally grown when possible.

2.   Peppers — Look for pepper red in color like in red bell peppers, chili pepper or cayenne pepper. You can also find some in supplement form or under the name of capsaicin.

3.   Turmeric or curcumin (the active substance in turmeric) — It is recommended to take a turmeric (curcumin) supplement that contains black pepper extract (piperine), this improves absorption of the turmeric in the body.

4.   Ginger or kaempferol (the active substance in ginger) — It is great in many forms from fresh ginger root to ginger-containing supplements.

5.   Omega-3s or EPA and DHA (the key components of omega-3s) — You can get it from wild caught salmon/sardines and other fatty fish or in supplement form. It is recommended to look for an omega-3 supplement in triglyceride from that also contains antioxidants like vitamin E or astaxanthin to protect the oil from going rancid.

6.   Green Tea or EGCG (key substance in green tea) — Iit is great in tea form, just don’t add sugar or you can take it in supplement form.

7.   Cacao (a component of true chocolate) — Try out Cacao nibs or look for chocolate that is 70% cacao or greater.

8.   Cherries or tart cherries — You can find these fresh when in season, dried (but watch out for added sugar) or in supplement form.

9.   Allium vegetables — Like in chives, garlic, leeks, scallions, shallots and onions. It’s best to go for fresh, organic and locally grown when possible.

10.  Cruciferous and leafy green vegetables — Like broccoli, cauliflower, Brussel sprouts, kale, spinach, arugula. Again, it’s best to go for fresh, organic and locally grown when possible.

Resources:

https://draxe.com/inflammation-at-the-root-of-most-diseases/

https://www.arthritis.org/living-with-arthritis/arthritis-diet/foods-to-avoid-limit/

About the Author

Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.

By Jaimee Hunter, RYT200 Certified Yoga Instructor

Yoga is for anybody, and anybody can access a yoga routine anywhere!

The following Surya Namaskar A variation is an accessible yoga sequence that anyone can do anywhere, home, office, etc. Using a chair provides sturdy support for anyone with balance issues. Note: The chair should be placed against a wall to keep it from sliding out from under you. It is not recommended to do this in a rolling chair in order to avoid falling hazards.

Additionally, so many of us work at a desk where we are stationary for the majority of our day. This sequence, repeated three to five times, could energize you before your next task, stave off the desire to snack from the vending machine, and inspire creativity for that big project.

Tadasana, Mountain Pose

Just like in the traditional Sun Salute A, Mountain pose requires a sturdy foundation. Start by sitting on the edge of your chair with your knees hip-width distance apart. Lift your toes, spread them wide, and lay them down gently, pressing your big toe knuckle, little toe knuckle, inside and outside of your heels into the ground. You will maintain this foundation for all of the poses to come. Firm your abdominals and make sure your shoulders are down away from your ears with your collar bones spread wide.

Upward  Hands Pose

Inhale, circle your arms up over your head for Upward Hands Pose. Remember to keep your shoulders down away from your ears and your chest open. You can place your palms together or keep them slightly apart if that feels better to your shoulders. Also, with a slight curve of your spine, you can add a slight back bend if that is available to you.

Deep Forward Fold

On your exhale, swan dive down to place your hands or finger tips on the ground on either side of your feet. Wherever your hands land today, make sure your belly is sandwiched to your thighs, keeping your abdominals firm.

Half Lift

• Exhale, Deep Forward Fold
• Inhale, Upward Hands Pose
• Exhale, Deep Forward Fold

Apanasana, Knee to Chest Pose

• Inhale, Upward Hands Pose
• Inhale, Knee to Chest Pose (opposite side)

Watch my video of the Surya Namaskar A variation on my Facebook page.

May you find the joy of yoga anywhere you go. The light within me honors and bows to the light within each of you. Namaste.

About the Author
Jaimee Hunter is a Nicholson Clinic patient and registered yoga teacher. Since her surgery in 2015, Jaimee has maintained a weight loss of more than 100 pounds by making healthy changes in her diet and lifestyle habits. She has received her designation as a Registered Yoga Teacher and instructs a monthly yoga class for Nicholson Clinic patients. To read more about Jaimee’s story, click here

Renell Cronk, RDN, LDN

Next time you reach for a beverage to quench your thirst, give it a good once over first. It might be a little shocking, but the average American consumes approximately 400 calories per day from sugary drinks. This adds up to a whopping 146,000 calories per year. To put that in perspective, an average runner would need to log somewhere around 1,400 miles just to burn those calories! If we were to convert this to pounds, that would equal 49 pounds; probably more than your New Year’s resolution weight loss goals.

One simple method to accelerate weight loss is to eliminate sugary beverages completely from your daily diet and replace it with…that’s right….WATER. Water not only supports a healthy weight, it is necessary for you to survive. Just think about it; your body weight is approximately 60 percent water. But why does your body need so much water? Below are a few examples of what water does for your body:

• Regulates your body temperature
• Keeps tissues, like those in your mouth, moist
• Maintains organ and brain function
• Protects your joints and spinal cord
• Aids in digestion
• Removes waste and toxins from the body
• Aids in exercise recovery
• Produces a youthful appearance
• Strengthens the immune system
• Keeps you hydrated

How much water do you need?

There is no magical answer to that question. It largely depends on your lifestyle and health. Factors may include your current health status, weight/height, activity level, weather climate, caffeine/alcohol intake and many others. However, a good rule of thumb is to consume a minimum of 64 ounces of water daily; but pay attention to your body. If you’re thirsty, drink more! If your urine is not a clear/light yellow drink more! If you sweat a lot, drink more! If your lips are dry, drink more! Some people even experience headaches due to inadequate water consumption.

Building the habit of consuming adequate amounts of water daily can be difficult, but here are some tips:

• Track your daily water intake. A great app for this is My Water Balance (Download it for Apple or Android
• Carry a water bottle everywhere you go. I recommend the Hydro Flask water bottle
• Or my favorite, sass it up with “Sassy Water”

Infused water — or what I like to call “Sassy Water” — is a tasty option for those who are bored of plain water and is great hydrating alternative to sugary beverages.

How to Make Sassy Water:

1. Pick a fruit and/or citrus
2. Pick an herb/veggie
3. Once you’ve chosen your ingredients, wash them thoroughly
4. Muddle ingredients in the drink container to release more flavor
5. Pour water over muddled ingredients and mix/shake together

Here are some of my favorite flavor combinations:

• Strawberry, Lime, Cucumber
• Watermelon, Lemon, Ginger
• Blackberry, Orange, Mint
• Grapefruit, Rosemary
• Blueberry, Lavender
• Strawberry, Lemon, Basil
• Grapefruit, Orange, Cucumber
• Raspberry, Rose petal
• Blueberry, Cucumber

Click the image below to download a printable water tracker from Nicholson Clinic!

About the Author

Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.

Source: SparkPeople