Rachel

How much water should you drink each day? (Plus 4 yummy recipes to help you hit that goal)

August 9, 2024 by Rachel

Stay Hydrated This Summer with These Delicious Fruit-Infused Water Recipes

Summer is the season for sunshine, outdoor fun, and, of course, staying hydrated! As temperatures rise, it’s more important than ever to keep your body hydrated and refreshed. But let’s be honest, plain water can get a little boring after a while. That’s where fruit-infused water comes in—a flavorful, healthy way to hydrate that’s perfect for hot summer days.

At Caven Nutrition, we believe in making healthy choices both easy and enjoyable. That’s why we’ve put together some of our favorite fruit-infused water recipes to help you stay hydrated in style this summer. These refreshing combinations are packed with vitamins, antioxidants, and a burst of flavor that will make you reach for your water bottle all day long.

How Much Water Should You Drink in a Day?

Hydration needs can vary based on individual factors such as activity level, climate, and overall health. However, a common guideline is to drink at least eight 8-ounce glasses of water a day, known as the “8×8” rule. This amounts to about 2 litres, or half a gallon, of water daily. If you want to be more specific, you should drink one ounce of water for every two pounds of body weight. For example, if you weigh 160 lbs, you need 80 ounces, or 10 cups of water per day. Keep in mind that your needs may increase during the hot summer months or if you’re more physically active. Another way to tell if you’re hydrated is to look in the toilet. Your urine should be mostly pale and odourless (unless you’ve recently had asparagus, of course) throughout the day. The exception for this is first thing in the morning when it can be darker since you’ve probably not had a lot to drink while sleeping. Listening to your body, drinking water when you’re thirsty, and keeping a refreshing drink like fruit-infused water on hand can help you stay properly hydrated throughout the day.

🍋 Lemon, Lime & Mint

Kickstart your day with a zesty and invigorating blend of lemon, lime, and mint. This classic combination is not only delicious but also packed with health benefits. Lemons and limes are rich in vitamin C, which supports your immune system, while mint adds a cooling effect that’s perfect for beating the summer heat. Simply slice a lemon and lime, add a handful of fresh mint leaves, and let the flavors infuse in cold water for a few hours. Enjoy a sip of citrusy refreshment anytime you need a pick-me-up!

🍓 Strawberry & Basil

For a sweet and herbaceous twist, try infusing your water with fresh strawberries and basil. Strawberries add a natural sweetness and are loaded with antioxidants, while basil provides a subtle hint of earthiness. This combo not only tastes great but also helps to detoxify the body and promote skin health. Slice a few strawberries, tear some basil leaves, and let them steep in cold water for a refreshing drink that’s as delicious as it is beautiful.

🍉 Watermelon & Cucumber

Nothing says summer quite like watermelon! Combine it with crisp cucumber slices for a hydrating and rejuvenating drink. Watermelon is rich in hydration, while cucumber adds a refreshing crunch and a dose of vitamins. Together, they create a light and cooling beverage that’s perfect for sipping by the pool or after a workout. Cube the watermelon, slice the cucumber, and let them infuse in cold water for a few hours before enjoying this ultimate summer thirst-quencher.

🍊 Orange & Blueberry

Brighten up your day with the vibrant flavors of orange and blueberry. Oranges are loaded with vitamin C and are great for boosting your immune system, while blueberries bring a punch of antioxidants to the mix. This combination is not only delicious but also visually stunning, making it a hit at any summer gathering. Slice an orange into rounds, add a handful of blueberries, and enjoy a glass of this sweet and tangy infusion that’s as good for your body as it is for your taste buds.

How to Make Fruit-Infused Water

Making fruit-infused water is simple and requires just a few basic steps:

Choose Your Fruits and Herbs: Pick fresh, organic fruits and herbs for the best flavor and health benefits.
Prepare Your Ingredients: Wash your fruits thoroughly, slice or cube them as needed, and gently crush herbs like mint or basil to release their natural oils.
Combine in a Pitcher: Place the fruits and herbs in a pitcher, add cold water, and stir.
Infuse: Let the mixture sit in the fridge for 2-4 hours to allow the flavors to meld together. For a stronger flavor, let it infuse overnight.
Enjoy!: Pour your fruit-infused water over ice and enjoy a refreshing, hydrating beverage any time of day.

Why Hydration Matters

Staying hydrated is crucial, especially during the summer months. Proper hydration helps maintain your body temperature, keeps your joints lubricated, and supports overall health. While water is the best choice for staying hydrated, adding fruits and herbs not only makes it more enjoyable but also provides additional vitamins and minerals.

So, as you head out to enjoy the sunshine this summer, don’t forget to take your fruit-infused water with you. It’s a delicious way to stay hydrated, healthy, and refreshed all season long!

At Caven Nutrition, we’re here to support your journey to a healthier, happier you. Stay tuned for more tips, recipes, and advice to help you thrive this summer and beyond.

Free Guide- 10 Surprising Reasons Why You’re Not Losing Weight

July 31, 2024 by Rachel

How Much Protein Do You Really Need Each Day – Interview on CTV Morning Live

July 25, 2024 by Rachel

How much protein do you really need?

Protein is one of the most important but commonly misunderstood macronutrients in our diet. With all the protein powders, bars, and shakes available, it’s no wonder that most people are confused about how much protein they actually need to be healthy.

What is Protein?

Protein is a crucial macronutrient, essential for a range of bodily functions, including muscle repair, enzyme and hormone production, and immune system support. Protein breaks down into amino acids, your body’s building blocks, which form the structure of your tissues. There are 20 types of amino acids that your body needs. Nine of these are called essential amino acids, meaning your body cannot make them therefore, you need to get them from your diet.

What is the difference between complete and incomplete proteins?

Complete proteins are foods that contain all nine essential amino acids. These foods include animal products such as beef, poultry, fish, eggs, and dairy, as well as a few plant-based foods such as soy, quinoa, and buckwheat. Incomplete proteins are foods that contain some but not all of the essential amino acids. These foods include nuts, seeds, beans, and some grains.

How much protein do we need?

Protein is not stored in the body like other macronutrients (fats and carbohydrates), so you need to eat it every day. Your protein requirements will vary based on your age, sex, physical activity level, weight loss or muscle gain goals, and different life stages, such as pregnancy or breastfeeding.

As a general rule, you need about 0.8-1 grams of protein per kg of body weight (or divide your weight in lbs by 2.2).

Example- 165lbs = 60-75g/day

Keep in mind that this is the RDA (recommended dietary allowance) for an average sedentary adult. It is the amount you need to prevent deficiency, but it may not be enough for your body’s needs or goals.

Factors Influencing Protein Needs

Physical Activity Level: Active individuals and athletes often need more protein to support muscle repair and growth. The general recommendation for highly active individuals ranges from 1.2 to 2.0 grams of protein per kilogram of body weight per day. For example, a 70 kg (154 lbs) individual might need between 84 and 140 grams of protein daily.
Age: Protein needs can change with age. Older adults often require more protein to maintain muscle mass and strength. Recommendations suggest about 1.0 to 1.2 grams per kilogram of body weight for older adults.
Health Conditions: Certain health conditions, such as chronic illnesses or metabolic disorders, may affect protein needs. Consulting a healthcare provider for personalized advice is crucial in these cases.
Weight Management: Higher protein intake may benefit those trying to lose or maintain a healthy weight. Protein can help you feel fuller for longer, reduce overall calorie intake, and support muscle mass during weight loss.

If you are unsure how much protein you should get, please consult with your nutritionist.

What are sources of protein?

Protein can be sourced from both animal and plant-based foods:

Animal-Based Sources: Meat, poultry, fish, eggs, and dairy products are all high-quality protein sources, providing all essential amino acids needed by the body.
Plant-Based Sources: Beans, lentils, tofu, tempeh, nuts, seeds, and whole grains can also provide significant protein. Combining different plant-based sources can ensure you get all essential amino acids

Can you eat too much protein?

Yes, you can eat too much of anything (even water). However, it is very difficult to overeat protein because it is very filling. Furthermore, protein by itself doesn’t taste very good (think of plain chicken breast, egg whites, and plain Greek yogurt), and it’s usually the fat and sugar that makes things taste good (think of BBQ sauce on that chicken, bacon, steak, etc.)

Protein is also much more challenging to get in our diets. Fats and carbs are super easy to find, but you may not always be able to cook a chicken breast at work.

Does more protein mean bigger muscles?

It is essential to meet your protein requirements if you are lifting weights with the goal of increasing muscle mass. However, after you’ve met your protein requirement for the day, your body will not build more muscle simply by eating more protein, only weight training can do that.

Can you get your protein requirements on a vegan or vegetarian diet?

Yes, absolutely! Although it is more difficult, if you are new to a vegan or vegetarian diet, I recommend seeking advice from a nutritionist.

When’s the best time to eat protein?

It’s important to evenly space out your protein consumption throughout the day. Most people get most of their protein at dinner, a little at lunch, and almost none at breakfast. It’s better to make sure you have 20-30 grams at each meal. Your body can only absorb so much protein at a time, so over 40 grams of protein per meal is unnecessary.

It is especially important to get that protein serving at breakfast to help balance your blood sugar, increase energy, and decrease cravings throughout the day.

What does a serving size 20-30 grams of protein look like?

If you’re consuming meat, about the size of your palm (or a deck of cards) will be around 4-6 ounces. If you’re eating a vegetarian protein (like Greek yogurt, cottage cheese, or beans and legumes), aim for at least ¾ cup.

If you are interested in figuring out the best way to eat for your body and health goals, contact us, and we can recommend a personalized program to help you achieve them.

Grab our Free Recipe Book with 21 High-Protein Recipes ⬇️

High Protein Ice Cream Recipe

July 22, 2024 by Rachel

As seen on CTV Morning Live!

You don’t have to give up treats to stay healthy or meet your protein goals! We love this high-protein, super-simple ice cream recipe that the whole family will love. Experiment with different flavours to make new creations and enjoy guilt-free!

Basic Recipe:

Ingredients:

15 ounces full-fat cottage cheese (pressed cottage cheese works best because it’s less salty, however, regular cottage cheese will work, it just may need more sweetener)
¼ cup (or to taste) honey or maple syrup (or your favourite sweetener)

Options:

Vanilla: Add in 1 tsp vanilla extract

Chocolate: Add in ¼ cup cocoa powder

Peanut Butter Chocolate: Add in ¼ cup natural peanut butter, top with ¼ cup dark chocolate chips

Strawberry Cheesecake: Add in ½ cup fresh strawberries, top with ¼ cup crushed graham crackers

Banana Cream Pie: Add in 1 ripe banana, add in 1 tsp vanilla extract

Instructions:

Place ingredients in a food processor or blender and blend until smooth.
Fold in toppings of your choice.
Transfer the mixture to a freezer-safe container and freeze for at least 3 hours or overnight.
If you have time, stir it every 30 minutes for the first 2 hours. This step is optional but will make it creamier.
Allow to thaw for 15 minutes before serving.
Enjoy!

Want more high protein easy recipes? Download our Free Recipe Book Below ⬇️

How to Stay Healthy While Traveling- CFRA Interview

July 10, 2024 by Rachel

How to Stay Healthy While Traveling- Interview on CFRA

It’s summertime, which means it’s time for vacations and road trips. It can be a bit more challenging to stick to healthy eating while you’re away from the comforts of home; however, with some preparation, you can set yourself up for success with the following tips.

Before You Leave

One of my favourite sayings is, “If you fail to plan, you plan to fail.” If you have some time before your trip to pack some healthy options, you’ll be set up for a healthy road trip.

Pack healthy snacks. Plan ahead by packing some chopped veggies, fruit, nuts, or cheese. If you have a small cooler, this is a great option to bring in your car to keep some perishable items cool.
Bring water bottles to stay hydrated. It’s a great idea to bring 1-2 litres of water to stay hydrated on your trip. It’s best to use refillable stainless steel water bottles (and add ice if you like it cold) so you don’t have to purchase water on the road. Try to avoid leaving plastic water bottles in your car, especially in the heat, because the plastics can leach into the water.
Do some research before you leave. Look up where you are staying to see what grocery stores and restaurants are around and if your hotel has a gym.
Eat a healthy breakfast with protein. While you still have access to your kitchen, make sure you have a nutritious meal before you leave. This will help to keep your blood sugar stable and your energy levels high while traveling.

On Route

Whether you were able to plan ahead or not, there are some great things you can do to stay healthy while on the road:

Stop for regular breaks. It’s important for your body to move around and stretch your legs at least every 2 hours. This can be especially important for young children.
Choose healthy snacks. If you didn’t get a chance to pack your own food and don’t have time to stop for a sit-down meal (or you’re traveling with young children, and that sounds awful, lol), you can find some healthy items at any en route or gas station (you just need to make it past the Reese Peanut Butter Cups 😬). Some better options are:
- Raw or dry-roasted nuts
- Low-sugar protein bars
- Beef jerky (choose nitrate-free and low-sugar if possible)
- Dill pickles (you can find these in snackable sizes)
- Hard-boiled eggs
- Roasted chickpeas
- Snack box with veggies, cheese, crackers

At Your Location

Once you arrive at your destination, it’s essential to set yourself up for success while you’re there. Remember, you don’t need to eat at a restaurant for every meal, and you can still hit up the grocery store for some healthy options.

Scope out the local grocery store. Take a walk to the nearest grocery store and stock up on healthy snacks such as a veggie or fruit tray, cheese and crackers, low-sugar drinks, etc. If you’re exhausted or walking is not an option, there are many grocery delivery services as well.
Fill up the mini-fridge. Most hotels have fridges, so you can stock up on some perishable items and get high-protein Greek yogurt, cheese strings, lunch meats for sandwiches, etc. However, if there’s no fridge, don’t let this deter you. There are lots of healthy snacks that don’t need refrigeration, such as apples, bananas, nuts, or protein bars. You can also use the ice machine to help keep things cold.

Eating At Restaurants

You will most likely be eating out at restaurants more than usual while you’re traveling, so use these tips to stay on track:

Make sure you’re getting enough protein. Aim for at least 20-30 grams of protein (about the size of your palm if you’re eating meat or ¾ cup of a vegetarian protein such as tofu) to help you feel full, keep your blood sugar stable and your energy levels high.
Fill up on veggies. When possible, get a side of steamed vegetables or salad instead of fries. If ordering pizza, add some vegetables as a topping.
Watch the liquid calories. Choose low-sugar drinks like water, carbonated water, tea or coffee. If you’re consuming alcoholic beverages, try to choose lower-sugar options or alternate alcoholic beverages with fizzy water.

The goal when you’re traveling or on vacation is to focus on your healthy habits 80% of the time but still have some wiggle room for your favourite things (or things you can’t plan) the other 20%. Enjoy!

Patricia Boal interviews Rachel Caven on CFRA 580. They discuss ways to stay healthy while traveling this summer, including what to pack for a road trip, healthier grab-and-go options you can get at gas stations, and what to order at restaurants.

Grab our Free Guide with 35 Healthy Travel Snack Ideas below ⬇️

CTV Interview on Rising Food Costs

April 26, 2024 by Rachel

Rachel was interviewed for CTV News on “More Canadians eating food past ‘best before’ dates as costs rise” with Sam Houpt.

Check out the video HERE.

As the cost of groceries increases, more Canadians are willing to go past the best before dates on food. A recent study out of Dalhousie University’s Agri-Food Analytics Lab surveyed 9,109 Canadians to see how they are managing food safety risks.

It found that 58 per cent of respondents were more inclined to consume food close to or past its best before date due to higher food costs. Forty-eight per cent said they were unsure whether eating such food could lead to illness, and just over 50 per cent said they believe higher food prices have forced them to take more risks with food.

“The findings from our study at the Agri-Food Analytics Lab highlight a concerning trend: as food prices climb, more Canadians are taking risks with their food safety,” said Agri-Food Director Dr. Sylvain Charlebois. “It’s imperative that we address these issues collectively to ensure that no Canadian must choose between economic hardship and their health.”

Some local shoppers on Thursday told CTV News they have treated best before dates as guidelines rather than hard rules in the past – the rising cost of food only reinforcing that strategy.

“I’ve always done that and I’ll continue to do it,” said Doug Gray, “but more so now because of the cost of groceries going up.”

For Kirsten Tucker, it marks a clear change in her family’s eating habits.

“We do not follow [best before dates] anymore to be honest,” Tucker said. “We travel for our groceries further than we used to because of the costs, so it makes it harder.”

Celine Hobbs says she is strict about following the printed guidelines, but can understand why other families would push the limits of their food’s lifespan.

“It’s either that or buy things that are not healthy or the cheapest alternative that you possibly find just so that you can get food,” Hobbs said.

The findings out of Agri-Food are in line with what some nutritionists have observed locally. Rachel Caven of Caven Nutrition says around 50 per cent of her clients have admitted to consuming food past its best before date. A tactic, she says, that does not immediately raise health concerns.

“Depending on the product, you can actually push the best before date a little bit,” she said. “You might find it decrease the quality or the taste of the food, but it won’t necessarily be dangerous.”

That advice ends at food products that can become hazardous.

“Absolutely stick with the best before and expiry dates on all meats, but things like dried foods – you can push a little bit, some condiments as well – maybe a couple of days.”

Rather than put safety on the line, Caven recommends doing some extra planning ahead of the trip to the grocery store.

“The biggest thing is planning out some meals for the week and doing batch cooking. It’s okay to have some of the processed foods every once in a while when you need to, but trying to have some really cost effective, healthy foods is crucial.”

Or residents can take food into their own hands with a home garden.

“You don’t have to have a huge backyard or farm or anything – you can start in a windowsill or even on a balcony and start with some herbs, or tomatoes, or some greens. That can help you with your food for the whole summer.”