Certainly water is important for keeping you healthy and hydrated. But it’s just one of many beverage choices offering health benefits. According to a report from the Institute of Medicine of the National Academy of Science, a variety of beverages and foods is well suited to satisfy the different fluid requirements of people of all ages and activity levels, in different climates and states of health. The many flavor options certainly make it more enjoyable to drink all that we need each day, approximately 9 to 13 cups for adults.
Citrus Tea Punch
Tea itself offers significant health benefits because of its antioxidant compounds, but you can double the antioxidant benefits by stirring in some orange juice. Keep a pitcher at poolside all summer long.
Strawberry Agua Fresca
Agua fresca is a refreshing, fruit-infused drink that is served throughout Mexico. Drinking a fruity water-based drink is a great way to stay hydrated in the summer while getting some extra vitamins.
Think pink when it comes to lemonade and add pureed raspberries to the lemonade concentrate. Raspberries offer fiber and vitamin C, and are a rich source of cancer-fighting antioxidants. And if you toss in a few mint sprigs, you get even more antioxidant action.
Blackberry-Mango Breakfast Shake
Start your day with a shake that’s packed with protein, fiber and vitamin C. You’ll have energy for the morning and a head start in fighting heart disease with the nutrients in blackberries, mangos, orange juice and tofu.
Cooking and packing up a quality healthy lunch is a good idea for so many reasons. Whether or not you’re trying to lose weight, bringing your own lunch to work keeps you in charge of the ingredients that fuel your body and helps you perform at your best both at work and in the gym. Regardless of your dietary limitations and preferences, (at least!) one of these healthy recipes will fit the bill and make its way into your lunchtime rotation.
1. Avocado Shell Salad
No need for the oven for this refreshing lunch: avocado shell salad. It has 60 percent of your recommended fiber for the day, aids in digestion, and may even diminish belly fat.
2. Veggie and Hummus Sandwich
If you’re tired of a vegan-friendly sandwich that doesn’t satisfy, prepare to build the best veggie sandwich ever. Hummus and avocado provide the fiber and protein you need to stay fueled, and layers of tasty veggies offer crunch, flavor, and important nutrients your body needs.
3. Sweet Potato, Chickpea, and Quinoa Burger
This sweet potato, chickpea, and quinoa veggie burger is perfectly spiced and completely satisfying. At 202 calories per patty, you can add a 120-calorie whole-wheat bun and lettuce, tomato, and ketchup (34 calories) and still come in at well under 500 calories. Make multiple patties in advance to enjoy as a sandwich or on top of greens for the week.
The power of a simple greeting is really amazing. Dropping your customers a line, through text message, email or traditional mail, is so easy to do and it costs you virtually nothing, if anything at all; however, the return on this simple message can be huge. Send out messages to those customers who have visited your store once or twice just to send them a friendly reminder that you are there if they need you. This ‘no-sales’ approach to selling your business works remarkably well. You’ll be able to score repeat customers and reap the benefits that they bring.
Offer those first-time customers, and returning customers, a reason to come back with a ‘scratch-and-earn’ incentive. Drop of a special scratch off that reveals some type of reward; a type of lotto ticket for your restaurant, if you will. The ticket can offer different discounts, free menu items and a certain amount off their bill on their next visit. The key here is that ‘their next visit’. In order to take advantage of whatever it is that they reveal on the card, they need to come back. You will collect more on their total bill than you will spend on their total reward. You will be amazed what by the power that these simple tactics will have on your customers. You will draw more repeat customers and reap the benefits of those customers in no time.
No single food can prevent cancer, but the right combination of foods may help make a difference. At mealtimes, strike a balance of at least two-thirds plant-based foods and no more than one-third animal protein. This “New American Plate” is an important cancer fighting tool, according to the American Institute for Cancer Research. Check out better and worse choices for your plate.
Fruits and vegetables are rich in cancer-fighting nutrients — and the more color, the more nutrients they contain. These foods can help lower your risk in a second way, too, when they help you reach and maintain a healthy body weight. Carrying extra pounds increases the risk for multiple cancers, including colon, esophagus, and kidney cancers. Eat a variety of vegetables, especially dark green, red, and orange vegetables.
Folate is an important B vitamin that may help protect against cancers of the colon, rectum, and breast. You can find it in abundance on the breakfast table. Fortified breakfast cereals and whole wheat products are good sources of folate. So are orange juice, melons, and strawberries.
Other good sources of folate are asparagus and eggs. You can also find it in beans, sunflower seeds, and leafy green vegetables like spinach or romaine lettuce. The best way to get folate is not from a pill, but by eating enough fruits, vegetables, and enriched grain products.
An occasional Reuben sandwich or hot dog at the ballpark isn’t going to hurt you. But cutting back on processed meats like bologna, ham, and hot dogs will help lower your risk of colorectal and stomach cancers. Also, eating meats that have been preserved by smoking or with salt raises your exposure to chemicals that can potentially cause cancer.
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