This month, we’re focusing on recipes and tips that support your physical wellbeing. Let’s look at hydration, as well as healthy recipes that will fuel your body and are simple to make, leaving you time to be active.
Week 1: Hydration
To keep your body hydrated, adult women should aim for a daily fluid intake of about nine cups and adult men about 12 cups; your intake will vary depending on your body size and activity level. When you are more active or if the weather is hot, you will need to increase your intake. Foods that contain water contribute to this daily intake, but when drinking extra fluids, focus on tap water instead of sugar-sweetened beverages (SSBs). Water is one of the best fluid choices and you should also use your thirst as a guide to help you determine fluid requirements.
The US Centers for Disease Control and Prevention (CDC) define SSBs as “any liquids that are sweetened with various forms of added sugars”. Examples include fruit, sports and energy drinks, sweetened waters, and coffee and tea beverages with added sugars. SSBs are the single-largest contributor of added sugar in the diet and provide no additional nutritional benefit.1 SSBs are okay once in a while, but water is a better choice.
Here are some tips and recipes to help you stay hydrated:
- Check out the Dietitians of Canada’s recommendations on sports hydration, including steps to stay hydrated during and after exercise.
- See Eating Well’s seven refreshing foods to help you stay hydrated.
- Try these 12 easy ways to drink more water from Self magazine.
- Find out what’s in your drink with this rethink your drink article from the CDC.
Week 2: One Pan/Pot Meals
Need some guidance on preparing a home-cooked meal so you have time to be active? One pot/pan meals are handy because they are straightforward to prepare and dirty less dishes. Remember, you can double recipes to have leftovers for lunch. Consider trying these recipes:
- One-pan roasted veggies four ways (Tasty)
- One-pot chickpea curry (Tasty)
- One-pot lentil bolognese (Tasty)
- Tomato and zucchini frittata (Love & Lemons)
- 12 plant-based one-pot meals and desserts (Minimalist Baker)
Week 3: Meal-prep
It’s worth investing some time and energy on a day off to make eating healthy meals a breeze every day! To build your weekly collection of recipes, check out these guides:
- A week of easy vegetarian meals (Kitchn)
- Chicken breast recipes made for meal prep (Greatist)
- 7-day meal plan (BuzzFeed)
- Weekday meal-prep pesto chicken and veggies (Tasty)
Week 4: To-go Snacks and Lunches
Have snacks on hand and prepare easy lunches to fuel your mid-day workouts! Check out these ideas:
- Lunch in a jar? Try a crunchy Thai salad or southwestern salad. (Tasty)
- 27 healthy and portable snacks (Greatist)
- Creamy garlic hummus for your veggies, sweet potato chips for your crunchy cravings, and sweet-n-spicy nuts. (Delish)