Health Benefits of Coconut Water

Coconut Water pic
Coconut Water
Image: lifehack.org

Nadia Bedricky is a former brand ambassador and team lead to the Arena Football League for PromoGroup/Net10 Division, in Chicago, Illinois. Long involved in sports, Nadia Bedricky enjoys drinking coconut water to stay hydrated.

Very popular with athletes, coconut water boasts a nutty and sweet taste while still being low calorie and fat and cholesterol free. It hydrates the body quickly, and one serving contains more potassium than four bananas.

The coconut water comes from young green coconuts, and its carbohydrates are composed of easy-to-digest sugar and electrolytes. Better yet, it has less sugar than many sports drinks and much less sugar than soda and many juices. A single serving contains 10 percent of the recommended daily intake (RDI) of Vitamin C and 15 percent of the RDI for magnesium.

Research on animals has shown that coconut water has antioxidant properties that can protect the body from the harm caused by free radicals. While no experiments have yet been performed with humans, rats treated with coconut water after a high-fructose diet showed improved blood pressure and lowered free radical activity than the untreated group.

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Coconut Water’s Benefits Add Up after Workouts

Coconut Water pic
Coconut Water
Image: mensfitness.com

West Palm Beach, Florida, resident Nadia Bedricky most recently worked as a brand ambassador with PromoGroup/Net 10 Division in Chicago. A former college athlete, Nadia Bedricky continues to stay in shape by exercising and eating healthily. To facilitate the latter, she drinks a lot of coconut water to stay hydrated.

As an all-natural way to hydrate, coconut water is low in calories and has more potassium than four bananas. This cholesterol-free, naturally fat-free beverage is obtained by extracting the coconut’s clear fluid. The difference between coconut water and coconut milk is that the latter contains grated coconut whereas the water is a type of juice. Moreover, it is low in sugar and calories; in fact, it has half the calories of the vast majority of fruit juices.

According to the Mayo Clinic, coconut water has natural electrolytes, including sodium, manganese, and potassium. The potassium is extremely beneficial because most people do not get enough of it in their diet. WebMD also states that compared to sports drinks, coconut water has less sodium, fewer calories, and more potassium. The website adds that those looking to grab coconut water after a workout are fine, but they should consume it in moderation throughout the day since the calories add up.

Five Tips for Preparing a Better Juice

Better Juice pic
Better Juice
Image: livestrong.com

Nadia Bedricky formerly served as the brand ambassador PromoGroup/Net 10 Division in Chicago, Illinois, where she led the company’s promotional for the Arena Football League’s brand. A beginner cook with an interest in health foods and healthy eating, Nadia Bedricky enjoys juicing various fruits and vegetables.

Preparing a good juice requires a little more attention than just juicing the produce. Some tips for making a better juice include:

1. Know which to peel. While most produce does not require you to peel it before juicing, some skins may affect the taste of the juice or potentially jam the juicer. Oils found in the skin of citrus fruits and waxed produce, for instance, may affect taste. Produce with hairy skins like kiwi also affect the texture of the juice if juiced unpeeled.

2. Become familiar with juicing behaviors. Juicing behaviors vary by ingredient, and different produce will yield various results. Produce like celery, cucumbers, and apples are high-yield ingredients, while ginger and peppers will contribute to a spicier taste.

3. Avoid cruciferous vegetables. Cruciferous vegetables possess goitrogenic properties that can suppress thyroid functions, cause bloating, or upset the stomach if consumed raw. These vegetables include broccoli, bok choy, kale, cabbage, and collard greens.

4. Juices cannot replace meals. Vegetable juices do not possess the full range of nutrients required for a balanced diet and cannot replace meals. However, juices work well as a snack between meals and can serve as a meal enhancer when consumed before eating.

5. Drink immediately after preparation. The nutrients in many juices begin deteriorating soon after preparing them, so make sure you finish drinking it within 20 minutes of preparation.

Tips for Juicing

Juicing pic
Juicing
Image: allbodyfitness.com

Based in West Palm Beach, Florida, Nadia Bedricky has years of experience in communications and marketing, serving companies like PromoGroup as brand ambassador and team lead. At home, Nadia Bedricky is interested in health foods and making her own juice.

Juicing is a great way to get extra nutrients into your diet and starting a juicing regime is easy. It’s best to purchase a juicer, which takes the fruits and vegetables and separates the insoluble fiber to create a smooth liquid. However, you can also use a blender as long as you have a way to strain the fiber out of the liquid.

Once you’re set with a juicer or blender, pick out two to three recipes then purchase all the ingredients. For the healthiest options, aim for an 80 to 20 ratio of veggies to fruit in order to keep sugar content low. Before juicing, remove skins, seeds, and pits from all produce and wash the produce well. Juice is best consumed right away, but can be served for up to 24 hours in airtight containers.

Three Easy Gluten-Free Recipe Ideas

Gluten-Free Recipe Ideas pic
Gluten-Free Recipe Ideas
Image: allrecipes.com

Nadia Bedricky is a marketing and public relations professional who previously worked as a brand ambassador for the Arena Football League and assisted with game-day operations for the NFL Network. In her free time, Nadia Bedricky enjoys experimenting with different recipes and eating gluten-free foods. Below are three easy-to-make gluten-free meals.

1. Mexican-style omelet wrap – To prepare the filling, mix sliced spring onions, chopped coriander leaves, red wine vinegar, chopped tomatoes, spinach, and sea salt, and set aside. Cook eggs into omelet over medium-low heat, and when the omelet is finished, fill with salad mixture and roll it up as if it were a wrap. Drizzle a mixture of lime juice and Tabasco sauce over the omelet for extra flavor.

2. Warm winter salad – This simple salad idea brings together broccoli, kale, and cooked quinoa in a large frying pan. Once broccoli is charred and kale is wilted, add a homemade dressing consisting of juice from an orange, red wine vinegar, honey, olive oil, and tahini. Garnish finished salad with roasted hazelnuts and orange slices.

3. Quinoa and black beans – For this flavorful alternative to rice and black beans, begin by cooking onion and garlic in a medium saucepan until lightly browned and mix in quinoa and vegetable broth. Season with cayenne pepper, cumin, salt, and pepper and bring to a boil. Cover the saucepan and simmer on reduced heat until the broth is absorbed. Complete by stirring in cooked corn removed from the cob, cooked black beans, and cilantro.

A Few of the Possible Health Benefits of Coconut Water

Coconut Water pic
Coconut Water
Image: lifehack.com

Nadia Bedricky enjoys living a healthy lifestyle and eating healthy foods. To stay hydrated, Nadia Bedricky drinks coconut water, which is naturally high in electrolytes that help quench thirst quickly.

Beyond its hydrating abilities, coconut water has been connected to a number of other health benefits. Because coconut water is rich in potassium, magnesium, and vitamin C, the drink may help regulate blood pressure.

Coconut water also may help balance the effects of sodium and return blood pressure to a normal level. People with hypertension may be advised by their doctors to drink two cups of fresh coconut water each day to help control their blood pressure.

Studies have shown that coconut water can help lower the levels of low-density lipoprotein (bad cholesterol) and increase levels of high-density lipoprotein (good cholesterol), which can lower the risk of heart disease. Coconut water may also help improve circulation, which lowers the risk of heart attack and stroke. People with diabetes can benefit from coconut water because it contains dietary fiber and amino acids that improve insulin sensitivity and regulate blood sugar.

Four Recipe Ideas for the Beginning Cook

Chicken Noodle Soup pic
Chicken Noodle Soup
Image: allrecipes.com

A communications and marketing professional with more than a decade of experience, Nadia Bedricky formerly served as a team leader and brand ambassador for PromoGroup/Net 10 Division in Chicago, Illinois. Nadia Bedricky also considers herself a beginner cook and enjoys experimenting with different kinds of food, particularly healthier items. The following list features recipe ideas for the beginner chef to help them further their culinary skills.

1. Chicken noodle soup. A classic meal favored for its simplicity and status as a comfort-food for those with colds, chicken noodle soup requires few ingredients and can be made in under 30 minutes. Although hundreds of variations exist, many derive from a basic starter method that incorporates noodles, chicken breast, and chicken broth. You can also add an assortment of vegetables for added flavor and vitamins, such as chickpeas and carrots.

2. Autumn chopped salad. Salads do not take a lot of time to make and their level of complexity usually depends on what ingredients you decide to include. Fresh and somewhat seasonal, the autumn chopped salad features fall fruits such as apples and pears complemented by fresh vegetables, dried fruits, and nuts. Sweet dressings like poppy seed or raspberry-walnut will help bring out the flavors and you can also add tangy cheeses such as feta or Gorgonzola.

3. Lemon-rosemary grilled chicken. Grilled chicken recipes enable you to create a healthy meal with a lot of flavor through the use of herbs and marinating sauces. Different dishes will require different marinating times, although lemon marinades can take less than an hour to chill. You can also serve grilled chicken with a green side for a complete and healthy meal.

4. Shrimp and Zucchini Stir-Fry. With vegetables and protein as the primary ingredients, stir-fries can make for simple, healthy meals for the beginner chef. Shrimp cooks quickly regardless of the method used, making it a great ingredient for cooks of all experience levels. You can also add herbs and spices other than the traditional salt and pepper to add more flavor and cater the dish to your tastes.