RD FIT LIFE

Benefits of Coconut Water

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Coconut water is one of nature’s most hydrating fluids.  This water comes from the inside of a pre-mature coconut before it matures and turns this water into milk.

I always prefer this hydrating water over any sports drink.  It is lower in calories, higher in potassium, and of course lower in sugar.  Not to mention it is all-natural and does not contain chemicals.

Here is a great side by side of the sport drink VS water:

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From an all-natural standpoint, Coconut water provides everything above without the addition of supplements or synthetic ingredients.

There is actually a STUDY that shows that coconut water can be used intravenously for short-term hydration!  How much more natural can you get?

Do you think that anyone would be brave enough to attempt that with a sports drink?

Now looking at Gatorade, there is an ingredient list full of man made products.  Here is what I pulled from Gatorade’s website.  This is the list from their Orange Thirst Quencher.

Ingredients:

WATER, SUGAR, DEXTROSE, CITRIC ACID, NATURAL FLAVOR, SALT, SODIUM CITRATE, MONOPOTASSIUM PHOSPHATE, GUM ARABIC, SUCROSE ACETATE ISOBUTYRATE, GLYCEROL ESTER OF ROSIN, YELLOW 6

Then we look at coconut water…

Ingredients:

COCONUT WATER

A lot of people say one of the sole purposes of Gatorade is the addition of the sugar and carbs… which is a great point.  You really need the extra carbs during continuous and strenuous activity (i.e. soccer tournament in the heat).  Even then, I would recommend high carb snacks with plenty of water and coconut water.

As a person who is nutrition conscious and plays soccer, I see coconut water as a great way to hydrate and prevent cramps.

 

What’s the Deal With Spaghetti Squash?

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One question I get often is “what’s the deal with spaghetti squash?”  Is it good or bad?  And is it REALLY better than pasta??

 

So here is what I know about spaghetti squash as well as my opinion on the matter!

Spaghetti squash is technically a fruit (we use as a winter vegetable) and is used in place of pasta often due to its stringy consistency.  It can be baked, boiled, steamed or my favorite, microwaved (just because its quicker).

So for the first question:

IS IT GOOD OR BAD?

I think it is a great food to choose when finding a pasta replacement.  Here is a side by side of the nutrition analysis for spaghetti squash vs. plain cooked pasta.

Spaghetti Squash VSAs you can see above with my analysis from the USDA Food Database, spaghetti squash is a way to get more food for less calories and carbohydrates.

Pasta is very starchy and high calorie.  It tends to spike blood glucose levels in diabetics and increase weight in the average American.  A serving of pasta is usually around 1/2 cup cooked.  It is rare that only a 1/2 cup of pasta is used during an entire meal.  Usually when pasta is cooked, it is used as a filler being the largest portion on the plate.

Spaghetti squash however is very low calorie, contains lots of vitamins and minerals, as well as fiber!  It should prevent the roller coaster blood sugar spikes especially when prepared with a protein.

So to answer the last question:

IS IT REALLY BETTER THAN PASTA?

My opinion is yes!

It is low calorie, all natural, loaded in nutrients and is so easy to make!

So here is a quick tutorial on how to make your spaghetti squash fast!

First slice it in  half and remove the inside pulp/seeds with a spoon.

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Then you’ll want to put the halves on a plate and cover with plastic wrap.  Put them in the microwave for about 10-12 minutes depending on the size of your squash.

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Once your time is up, touch your squash with a utensil to see if it is soft.  Don’t use your fingers because it should be VERY hot.  If it is, you’re ready for the next step!

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Begin scraping the insides of the squash with a fork to remove your spaghetti squash.  This helps keep the squash stringy.  And once you’re done scraping, you are ready to serve!

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Spaghetti squash is a great way to still have that “pasta feel” in a healthier way.

I hope you’ve enjoyed this post and learned something new!  Please feel free to share this post using the social media icons below!

Refreshing Strawberry Apricot Cooler!

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Summer time may be coming to a close, but the heat is still very real in Alabama!

This all-natural beverage is a great way to have a cool refreshing drink without artificial colors, flavors and sweeteners!  So here is what you’ll need:

INGREDIENTS:

  • 4 oz 100% organic apricot juice
  • 4-6 oz seltzer water (or plain water)
  • 2 sliced strawberries
  • 3 blueberry cubes (optional)

DIRECTIONS:

Add juice and strawberries to cup.  Let soak 1-2 minutes.  Then add seltzer water and blueberry cubes.

ENJOY!

Please feel free to share this recipe using the social media icons below!

All Natural- Blueberry Kiwi Lemonade with a Twist of Mint

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I am not a big soda (pop) drinker, so I run out of options a lot of times for flavor within a beverage.  There are the sugar-free flavor packets you can use, but I really like to keep it natural.

Here is a new recipe I really enjoyed today that was different from my usual.

Ingredients:

  • 8 Blueberries
  • 2 slices of kiwi
  • 2 slices of lemon
  • 1 sprig of mint
  • 4 oz organic lemonade
  • 4 oz seltzer water (or plain water)

Directions:

Add blueberries, kiwi, lemon and mint to your glass.  Pour your lemonade then your seltzer (or plain) water last to help with mixing.  Let stand for 5 minutes, and Enjoy!