Home Made Meal Replacements Recipes

We can always choose to say "NO" to unhealthy meals. Instead of skipping a meal or eating unhealthy, we can use a meal replacement, rich in vitamins and flavor. Here a leave you some recipes for meal replacements. #eathealthy

Creamy Peanut Butter Shake

  

Ingredients:

• Ice cubes - 4

• Milk - 1 cup

• Protein powder - 1 scoop (vanilla or chocolate flavor)

• Peanut butter - - 2 tbsp.

• Chopped peanuts - 1/4 cup

Orange Mango Smoothie

Ingredients

• Ice cubes - 4

• Mango pieces - 1 cup, frozen

• Protein powder - 1 scoop (vanilla flavor or others)

• Orange juice - ½ cup

• Low-fat yogurt - ½ cup (peach flavor or others)

• Sliced almonds – 2 tsp.

Banana and Mocha Shake

Ingredients

• Ice cubes - 2

• Freshly brewed coffee - ¼ cup

• Milk - ½ cup

• Protein powder- ½ scoop (chocolate flavor)

• Nonfat yogurt - 1 cup (vanilla flavor)

• Banana- 1 sliced

Apple Pie Shake

Ingredients

• Ice cubes- 4

• Protein powder- 1 scoop (vanilla flavor)

• Milk- 1 cup, skim variety

• Applesauce - ½ cup (unsweetened variety)

• Sliced almonds - 1 tbsp.

• Ground cinnamon – 1 tsp.

• Artificial sweetener - 1 packet

What you didn't know about Water

In its purest form, it's odorless, nearly colorless and tasteless. It's in your body, the food you eat and the beverages you drink. You can travel on it or jump in it to cool off on hot summer days. All forms of life need it, and if they don't get enough of it, they die. What substance is more necessary to our existence than any other? Water.

The amount of fluid lost from the body is equal to the amount of fluid taken in. Water is necessary for all life on Earth. Humans can survive for 4–6 weeks without food, but for only a few days without water.

Profuse sweating can increase the need for electrolyte (salt) replacement. Water intoxication (which results in hypothermia), the process of consuming too much water too quickly, can be fatal.

• Drinking water helps heartburn by diluting your stomach acid.
• Some types of headaches can be relieved by drinking water.
• Newborn babies are about 80% water, whereas adults are around 70% (any parent who has changed diapers all night can relate to just how much water is in a baby!).
• Most healthy, average-weight people can drink up to 3 gallons of water a day without any ill effects.
• There is such a thing as water poisoning, although it’s very rare – forcing yourself to drink too much water too fast (such as in a water-drinking contest) can result in hypothermia, which is when your electrolyte balance gets thrown off and your cells swell with water. When brain cells swell, hypothermia can be fatal.
• Your body gets water from many of the foods you eat, especially fresh fruits and vegetables.

• Water is a “universal solvent,” meaning it dissolves just about anything eventually. This means that water is nearly always carrying something along with it.
• Earth’s atmosphere keeps water from escaping, so the same water that was around millions of years ago is still here. Talk about recycling!
• The earth is composed of about 75% water (much like our bodies!), and of that water, approximately 97% is salt water.
• Only about 1% of the world’s entire water supply is drinkable.
• In 1832, the first municipal water filtration system opened in Paisley, Scotland.
• Forty years later, in 1872, the first water filtration plant was built in Poughkeepsie, New York.
• The earth’s total water mass is 326 million cubic miles.
• In the United States, people use about 90 gallons of water each per day…much of this use is from flushing the toilet.
• Water is fun, interesting, and everyone can relate to its use. Whether we lack it or enjoy an abundance of it, we've all experienced water.

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Infused Waters - How Much Fruit is Too Much

Hi guys. So I've been wondering something myself. How much fruit is too much on an infused water. I saw some responses online and they all said that I can really use as much fruit as I want, or as much as it fits in the water bottle. But I went ahead and looked for some nutrition facts to back up that answer. 

What I found about a single recipe of Infused Water with strawberries is the following: 
NOTE: 1 serving is equal to 8 ounces. Recipe made out with 5 strawberries. 

Which made me conclude that, even if a drink a lot, or put a lot of fruit on the infused water, we wouldn't be really pushing out any safe line. Put as much fruit as you want on your infused water, as long as it has a good taste.

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Nutrition Facts   Servings Per Recipe: 8   Serving Size: 1 serving Amount Per Serving   Calories 5.4   Total Fat 0.1 g       Saturated Fat 0.0 g       Polyunsaturated Fat 0.0 g       Monounsaturated Fat 0.0 g   Cholesterol 0.0 mg   Sodium 4.9 mg   Potassium 29.9 mg   Total Carbohydrate 1.3 g       Dietary Fiber 0.4 g       Sugars 0.9 g   Protein 0.1 g   Vitamin A 0.1 %   Vitamin B-12 0.0 %   Vitamin B-6 0.5 %   Vitamin C 17.0 %   Vitamin D 0.0 %   Vitamin E 0.1 %   Calcium 0.7 %   Copper 1.3 %   Folate 0.8 %   Iron 0.4 %   Magnesium 1.0 %   Manganese 2.6 %   Niacin 0.2 %   Pantothenic Acid     0.6 %   Phosphorus     0.3 %   Riboflavin 0.7 %   Selenium 0.2 %   Thiamin 0.3 %   Zinc 0.2 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Based on a nutrition facts table found at Spark Recipes. 

Tips to Stay Hydrated During Your Workout

Now, I share to you some ways to prevent mid-workout dehydration. After reading this, you will not forget your water bottle when going to gym. Best way to hydrate is water and fruit.

Drink!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise, you will probably need to replace electrolytes, too — this is where a sports drink or electrolyte-enhanced water comes in handy. 

Turn to fruit.

Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run). To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).

Weigh yourself.
Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration. Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.

Pay attention to your muscles. 
Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. "Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,"Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.

Tame thirst.
Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.

Keep dry mouth at bay.
One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.

Stop if you get the dizzies.
Feeling lightheaded during a workout is a sign of dehydration and a signal to tone it down a notch. Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate. Due to the decreased plasma volume with dehydration during exercise. When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness. 

So, keep tips in mind before today or tomorrow workout and keep it up.

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