REVITALIZING BATHS

Originally published on Solzana.com on October 15, 2018

Baths rituals have been around since the beginning of time and are used all over the world in different cultures. Renowned for their healing and therapeutic properties, baths were used in ancient civilizations such as the Mayans and Egyptians for spiritual cleansing and meditation. Even if you don’t think of baths as a form of ritual, most of us have experienced bathing in some form. Whether you were a baby receiving your first bath or soaking in your kiddie pool to escape the heat during the hot summer months. These “bath rituals”, help connect with others and refresh the mind, body, and soul. All of us have benefited from some type of bath in our lives.

Baths truly have the power to purify the spirit and help manifest our wishes.

I am excited to share the below bath rituals that I use in conjunction with my manifesting spells and Reiki.

May these enhance your life and refresh your soul! Enjoy!

ABSOLUTE SUNSHINE BATH

This bath is used when I feel drained and I want to boost my energy!

INGREDIENTS

  • 1 Cup of Sea Salt
  • 2 Lemons – The Juice
  • Half a Cup of Honey
  • 1 Cup of Milk
  • A few sprigs of Mint or Lemon Grass (optional)

While filling your bath with hot water, sprinkle the sea salt, lemon juice, honey, milk, & mint/lemon grass. Stir in well so that all of the ingredients dissolve. As you get towards the end of filling up the bath, change the water temperature to cold, that way to balance out the heat of the bath until it is at a comfortable temperature. Careful not to scald yourself.

Before getting into the bath, take time to imagine that the water is turning into liquid gold that is radiating light energy. Concentrate on the belief that your body will soak in this energy and increase your vitality as well as help you attract more of what you wish for. Like bees to honey, you will attract abundance, health, and happiness.

For those that are Reiki attuned: Channel Reiki energy into the water to increase the power of the above intention.

Get in, relax, and enjoy!

LOVE POTION BATH

This bath is used to increase self-love and/or to attract love.

INGREDIENTS

  • 1 Cup of Sea Salt
  • Half a Cup of Honey
  • 1 Cup of Milk
  • Rose Petals

While filling your bath with hot water, sprinkle the sea salt, honey, milk, & rose petals. Stir in well so that all of the ingredients dissolve. As you get towards the end of filling up the bath, change the water temperature to cold, that way to balance out the heat of the bath until it is at a comfortable temperature. Careful not to scald yourself.

Before getting into the bath, take time to imagine that the water is radiating green and pink color light energy. Concentrate on the belief that the salt is a cleanser. That it will help release past traumas, fears, and any negative thoughts or feelings towards any past relationships or yourself. Imagine that the milk & honey will help heal all wounds and help attract true love and healing.

For those that are Reiki attuned: Channel Reiki energy into the water to increase the power of the above intention.

Remember, you must love yourself before you can love another. Get in, relax, and enjoy!

How to Work Out The Lazy Way

Young woman lying on the bed at home

Do you want to be more active but still be chill at the same time? OK this is the lazy way to be active but still chill. Great for recovery days or if you want to ease your way into an active lifestyle. Because who likes being jarred anyway?

In the Morning

When you wake up, if your first thoughts are thoughts of dread about going to work or feelings of fatigue, pause and just take a deep breath. Think of something you are really grateful for. You can just lay there and either pray or just think about some beautiful things. Unicorns, puppies, butterflies, swimming pools, water falls, the ocean etc. Breathe and think beautiful thoughts. (That was easy.)

You’re here!!

Then you can still stay in bed longer but just start to stretch in bed. Stretch out your legs and breath. Just roll around a bit. Maybe stretch your legs. Slowly roll out of bed to standing. After you go to the bathroom, get a big glass of water and start drinking water because you haven’t had anything to drink in a while.

Got Sun Salutes?

If you feel like it do some sun salutes but no pressure if you don’t want to. But this is a great time to do some. It’s great for you body and mind and your digestion. But if you don’t feel like it, no problem. But do give thanks for your practice.

Take a shower

Take a relaxing shower and just breathe and stay present. Put on some awesome music and throw some eucalyptus or rosemary essential oils on the shower floor in a spot where you won’t slip. I put baking soda on the floor of my shower and then throw the essential oils on that. As you shower stay present and deep breathe and again practice mindfulness and imagine the shower washing away any stress or negativity. There are shower meditations you can do too.

What to do while commuting

As you head out the door whether you are taking a bus or driving, Start to think about your posture and how you can make your neck a little bit taller and your begin to engage your belly button to spine. As you sit down squeeze your inner thighs together and also bring you shoulder blades down your back and list your chest. Practice good posture. Also make a deal with yourself that you won’t get angry at other bad drivers or rude people. They probably slept like hell and are having a bad day. Just listen to some good music and think about how awesome you are. A lil Bob Marley will make your day. Cuz every little thing is gonna be OK. If you want to drink coffee or tea it’s fine but cut back on the sugar and also make sure to drink a lot of water at work.

He’s enjoying his day!!

Walking In to Work

When you get to work park a little bit farther away. And as you walk in keep singing that song of yours. Don’t worry Be Happy or whatever song that lift your spirits. Stand tall with your abs in and walk slowly for 5 to 10 minutes. Walk heel to toe and look 12-20 feet in front of you as you walk. Walk with your head up and don’t look at the ground as you can strain your neck. Relax your neck, shoulders and back. Swing your arms with a slight bend and don’t arch back forward or backward. Wear some comfortable shoes. Get rid of those heels because they aren’t helping you sweetie pie. Be grateful that you have a job and that you have the ability to work.

Check in Regularly with your posture

If you work at a desk, it is an awesome take to get an ergonomic evaluation. To make sure that your computer is set at the appropriate eye level for you and that your keyboard is in proper set up. And then when you are working take period breaks to stand up and stretch your body, your neck, your eyes to look at the distance and then look back at the keyboard. Do eye circles, wrist circles. At least every hour you should get up and move around. Volunteer to run errands for your boss or anything that you can do to walk around. Sitting is now considered the new smoking. So get out regularly and often.

Are you on your feet frequently?

It would be great if we could have the perfect balance between standing and sitting. But of course that’s not always possible. But if you do get to move around, make sure you are standing and walking with good form and breathe a lot. Wear comfortable shoes do some calf raises if you get the chance, and keep your abs in as you walk and shoulder blades down your back with chest open. Be glad you get paid to be active. Double bonus you get paid to exercise!! Woot Woot!!

Take frequent breaks

You might be unhappy with your work but remember to try to think happy thoughts. Breathe and relax as much as possible. You may not enjoy your work but that doesn’t mean you have to think terrible thoughts. You can think about whatever you want. Nobody has to know what you are thinking. You can think about unicorns, bunnies and puppies galore. Flowers, music, art, dance or your beautiful memories. Think about wishes that can come true if you dare to dream. DAY DREAM and often!! Picture yourself fit and healthy. What would that feel like? It might feel odd but stranger things can happen.

You made it through the day

Freedom at last!! Be glad that you made it. As you walk or drive away, leave your work at work. Don’t think about work instead think about more happy thoughts. Listen to some beautiful music. Do you have a favorite song? Also you can have infinite favorite songs. Be a music hog!! If you haven’t listened to Brandenburg Concerto No. 3 in G major by JS Bach, I highly recommend it. It’s over 300 years old. So very cool!!

What is your favorite physical activity?

Do you like to swim, bike, run, dance, clean, stretch, Tai Chi, Pilates, Zumba, kick boxing, Karate, square dance, tennis? If it’s something you enjoy, it doesn’t feel like exercise. Now let’s say you have a long commute and you’re just dog tired… no problem. If you have a family, tell them you’re exhausted and lie down and take a lil nap, stretch and relax. End your day like you started. Relax baby, you made it!! Try to take a break from social media and maybe listen to this song. Go to 2:30 if you don’t want to hear me talk.

Valerie is a Health and Wellness Coach in Northern California. She encourages everyone to follow their dreams and therefor enjoying life. This is a beautiful song if you can listen to it.

Health Benefits of Rebounding

Originally Published on wellnessmama.com on January 23, 2019 By Katie Wells

Health Benefits of Rebounding

Rebounding is an exercise I do daily, but I must admit that when I first heard about it, the idea sounded crazy. If you aren’t familiar with it, rebounding is basically jumping on a mini trampoline either in gentle bounces where your feet don’t leave the trampoline or in complete jumps where you rise 6 inches from the surface.

Why Rebound?

Glad you asked. Turns out that there are many benefits to rebounding (including NASA’s research showing that rebounding can be more than twice as effective as treadmill running).

The idea of rebounding has been around for a long time, but it gained popularity in the 1980s when NASA studied its benefits while trying to find an effective way to help astronauts recover and regain bone and muscle mass after being in space. Astronauts can lose as much as 15% of their bone and muscle mass from only 14 days at zero gravity, so NASA needed a way to help reverse this damage.

Some of the findings of the NASA study:

  • When the astronauts were tested while running on a treadmill, the G-force measured at the ankle was over twice what it was at the back and head. This means that the foot and leg absorb much of the force when running, which can explain the higher rates of foot, shin and knee problems from running (especially running incorrectly). On a trampoline, the G-force was almost identical at the ankle, back and head and at a lower level than that of the G-force at the ankle on a treadmill. This shows that rebounding can exercise the entire body without excess pressure to the feet and legs.
  • “The external work output at equivalent levels of oxygen uptake were significantly greater while trampolining than running. The greatest difference was about 68%.” In other words, the increased G-force in rebounding means you get more benefit with less oxygen used and less exertion on the heart.
  •  ” . . averting the deconditioning that occurs during the immobilization of bed rest or space flight, due to a lack of gravireceptor stimulation (in addition to other factors), requires an acceleration profile that can be delivered at a relatively low metabolic cost. . .for equivalent metabolic cost, and acceleration profile from jumping will provide greater stimuli to gravireceptors.” In other words, the acceleration and deceleration of rebounding provides benefits on a cellular level and at a greater rate than other forms of exercise like running.

Health Benefits of Rebounding_2

How Rebounding Works

Many types of exercise are done to target specific muscles or just to increase cardiovascular function. Rebounding is unique since it uses the forces of acceleration and deceleration and can work on every cell in the body in a unique way.

When you bounce on a rebounder (mini-trampoline), several actions happen:

  • An acceleration action as you bounce upward
  • A split-second weightless pause at the top
  • A deceleration at an increased G-force
  • Impact to the rebounder
  • Repeat

The action of rebounding makes use of the increased G-force from gravity based exercises like this and each cell in the body has to respond to the acceleration and deceleration. The up and down motion is beneficial for the lymphatic system since it runs in a vertical direction in the body.

Another study showed that the increased G-force helped increase Lymphocyte activity. The lymph system transports immune cells throughout the body and supports immune function. For this reason, rebounding is often suggested as a detoxifying and immune boosting activity.

Rebounding, since it affects each cell in the body, can also increase cell energy and mitochondrial function.

One of the major benefits of rebounding is its benefit to the skeletal system. Just as astronauts lose bone mass in space as a response to the decreased need for strong bones in a zero gravity environment, weight bearing exercise increases bone mass. Rebounding is especially effective at this since it increases the weight supported by the skeletal system with the increased G-force of jumping.

James White, Ph.D., director of research and rehabilitation in the physical education department at the University of California at San Diego (UCSD), has explained how jumping for health offers a true physical strengthening effect to the muscles.

“Rebounding allows the muscles to go through the full range of motion at equal force. It helps people learn to shift their weight properly and to be aware of body positions and balance,” says White.

An advocate of rebounding for athletic conditioning, White uses the rebounder in his rehabilitation program at UCSD. “When you jump, jog, and twist on this [jumping] device, you can exercise for hours without getting tired. It’s great practice for skiing, it improves your tennis stroke, and it’s a good way to burn off calories and lose weight,” says White. (source)

Benefits of Rebounding

I mentioned many of these above, but here are the benefits of rebounding without all the science and sources:

Boosts lymphatic drainage and immune function
Great for skeletal system and increasing bone mass
Helps improve digestion
More than twice as effective as running without the extra stress on the ankles and knees
Increases endurance on a cellular level by stimulating mitochondrial production (these are responsible for cell energy)
Helps improve balance by stimulating the vestibule in the middle ear
Helps improve the effects of other exercise- one study found that those who rebounded for 30 seconds between weight lifting sets saw 25% more improvement after 12 weeks than those who did not.
Rebounding helps circulate oxygen throughout the body to increase energy.
Rebounding in a whole body exercise that improves muscle tone throughout the body.
Some sources claim that the unique motion of rebounding can also help support the thyroid and adrenals.
Rebounding is fun!

How to Start Rebounding

Essentially, it is as easy as starting to bounce daily. Most sources I’ve seen recommend rebounding for 15 minutes or more a day, though this can be broken in to multiple 3-5 minute groups.

Though rebounding is a gentle activity, it is best to start with feet on the rebounder and only gentle jumps and work up to jumping with feet leaving the rebounder.

Personally, I jump on the rebounder for a few minutes when I wake up, then dry brush my skin (both are good for avoiding cellulite) and then shower. I also jump on the rebounder a few times a day when I remember. I keep it in my bedroom, so I usually remember when I go in my room to fold laundry or change clothes.

There are a lot of different models of rebounders to choose from. The more expensive models are supposed to have better springs to reduce the impact to joints, but any small trampoline will work. Here are a few I’ve personally tried:

This Needak Rebounder from Tropical Traditions (the one in my room)
This Jump Sport Rebounder (a little cheaper) – One of my friends’ favorites.
A Stamina 36 inch Rebounder (cheapest option, only $36) – Another friend has one of these and likes it a lot.

Sources:

Journal of Applied Physiology 49(5):881-887, 1980

Human lymphocyte activation is depressed at low-g and enhanced at high-g.(NCBI)

Rebounding: Good for the Lymph System

Ever tried rebounding? Will you give it a go? Tell me below!

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Tapping to Oh What a Night

This is how you feel after dancing.

Valerie tap dances to Oh what a Night. Then she describes her experience with dancing and why she can’t wear earrings. Valerie describes how she carves out time for dancing but prior to dancing she really has to focus on her core because it’s important for her strength.

Invest In Your Health Now or Pay Dearly Later

What’s Happening Now

In the USA there is a serious problem with obesity and preventable diseases such as heart disease and cancer. As a health Coach I see many unhealthy people in my community. Am I the healthiest person? Probably not but I started this Blog because many of my co workers were committing suicide and also have a shortened life due to stress. It just makes me very sad to see people getting sick and dying unnecessarily.

Because of the fast paced lifestyle, many people don’t have time to cook for their families and so they rely on the restaurants to feed them. Many of these restaurants are very unhealthy due to excessive, salt, fat and sugar. I’m talking about McDonald’s and Taco Bell etc. and they contribute to weight gain and your taste buds get used to all of the fat and sugar and then regular food such as fruit and vegetables just tastes very bland.

I know it’s a lil dull but add some nuts to it and dressing and bam!!

Over time people are developing disease such as heart conditions, high blood pressure, cancer and type 2 diabetes. In order to stay alive, they must take medication in order to stay alive. The medications are very expensive. One friend has to pay $750 for one medication per month. This person worked very hard all their live and worked for 40 years for the Government. So now they have to pay $750 per month for one medication. That’s ridiculous!!

My whole point is that if we don’t take the time to invest in ourselves now because you “can’t afford” it, well guess what you are going to pay later financially and possibly with your life. It really saddens me to write this but we have to know that we have choices.

I understand that not everyone loves to cook. I don’t love it either!! It’s time consuming and then there is a big mess to clean up afterwards. I do it because I can know exactly what I’m eating and just feel better when I eat right.

What you can do?

First off, go to your doctor and get a physical with lab work to find out exactly what’s going on. If you don’t know where you are then you have no way to get out of the situation. Yes it’s not fun to weigh yourself and or get poked with needles. But you are worth it. Depending on what they say, you can make a plan for yourself. Most insurance plans have educational materials or classes that you can take. They want people to be healthy because it’s a huge expense for our health care system. So start there.

If you like to cook, start meal planning. But if you don’t, then look into a healthy meal deliver service such as Hello Fresh. With meals starting at $6.99 I think everyone can afford that. For the record I’ve never tried this service but I think it’s worth looking into as the food looks delicious. But you will have to clean up after yourselves because you have to cook it.

Another option is Fit Eats out of Sacramento, CA. This one you don’t have to cook or clean. Again I have never tried this but I know people who have and they seem to enjoy it. There is also Blue Apron which I have never tried either. These are suggestion because drastic times calls for drastic measures.

Don’t be afraid to get professional help

There are counselors, dietitians, personal trainers that are waiting to assist you as you learn how to change your habits. Everything is a habit but you can change your habits. It takes about 21 days to change a habit. Will it be easy, no but you are so worth it. And it’s understandable if you cannot afford these services. But I know plenty of people going to football games, going out to bars, concerts, having multiple houses, RV’s etc. They can afford it but they are not valuing their own health. It’s obviously a personal choice for these people. It’s not about looking good in daisy dukes. It’s about your HEALTH.

Do you want to be there for your kids?

It might be hard for you to make changes but hopefully you can think about your children. They need you more than you know. The world needs you too. Let’s get this taken care of now and then you can look back and say, man that was hard work but hey I am feeling so much better now. Ask yourself what you are willing to commit to. You can do it!!

Valerie is a Health and Wellness Coach in Northern California. She encourages people to live a healthy lifestyle and pursue their dreams. She’s sharing her passion with the world and hopes that everyone can find their passion.

Dancing with Finger Cymbals

I finally got my finger cymbals sewn to fit my fingers (thanks mom). It’s not as easy as it seems. I got this cool skirt and snake bracelet from my friend Jane who is a professional belly dancer. I think it has good mojo and came from India. So this is my first video where I use the finger cymbals.

This head dress is a little weird but hey I’m a weirdo.

The song is Dorset Perception (Total Eclipse Remix) by Shpongle. It’s a cool jam. They are out of the United Kingdom and I found their music on Pandora.

Check out the black unitard I am wearing you can find it at the Yoga Outlet. It’s really comfortable and you don’t have to find a top and pants anymore and don’t worry about a bra either because it has really good support.

Have fun no matter what!!

Valerie’s a Health and Wellness Coach. She lives in Nor Cal and is recovering from a long career. She wishes you joy and lots of happiness.

Types of Teas and Their Health Benefits

Originally Published on Webmd.com  By Julie Edgar

Types of Teas and Their Health Benefits

From green tea to hibiscus, from white tea to chamomile, teas are chock full of flavonoids and other healthy goodies.

Regarded for thousands of years in the East as a key to good health, happiness, and wisdom, tea has caught the attention of researchers in the West, who are discovering the many health benefits of different types of teas.

Studies have found that some teas may help with cancer, heart disease, and diabetes; encourage weight loss; lower cholesterol; and bring about mental alertness. Tea also appears to have antimicrobial qualities.

“There doesn’t seem to be a downside to tea,” says American Dietetic Association spokeswoman Katherine Tallmadge, MA, RD, LD. “I think it’s a great alternative to coffee drinking. First, tea has less caffeine. It’s pretty well established that the compounds in tea – their flavonoids – are good for the heart and may reduce cancer.”

Although a lot of questions remain about how long tea needs to be steeped for the most benefit, and how much you need to drink, nutritionists agree any tea is good tea. Still, they prefer brewed teas over bottled to avoid the extra calories and sweeteners.

Here’s a primer to get you started.

Health Benefits of Tea: Green, Black, and White Tea

Tea is a name given to a lot of brews, but purists consider only green tea, black tea, white tea, oolong tea, and pu-erh tea the real thing. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids. The most potent of these, known as ECGC, may help against free radicals that can contribute to cancer, heart disease, and clogged arteries.

All these teas also have caffeine and theanine, which affect the brain and seem to heighten mental alertness.

The more processed the tea leaves, usually the less polyphenol content. Polyphenols include flavonoids. Oolong and black teas are oxidized or fermented, so they have lower concentrations of polyphenols than green tea; but their antioxidizing power is still high.

Here’s what some studies have found about the potential health benefits of tea:

  • Green tea: Made with steamed tea leaves, it has a high concentration of EGCG and has been widely studied. Green tea’s antioxidants may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.
  • Black tea: Made with fermented tea leaves, black tea has the highest caffeine content and forms the basis for flavored teas like chai, along with some instant teas. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.
  • White tea: Uncured and unfermented. One study showed that white tea has the most potent anticancer properties compared to more processed teas.
  • Oolong tea: In an animal study, those given antioxidants from oolong tea were found to have lower bad cholesterol levels. One variety of oolong, Wuyi, is heavily marketed as a weight loss supplement, but science hasn’t backed the claims.
  • Pu-erh tea: Made from fermented and aged leaves. Considered a black tea, its leaves are pressed into cakes. One animal study showed that animals given pu-erh had less weight gain and reduced LDL cholesterol.

 

Julie Edgar

Julie Edgar is a freelance journalist who specializes in health, business, and legal issues reporting. She writes news, features, and columns on subjects ranging from rheumatoid arthritis in the workplace to intelligent dog breeds to thorny lawsuits to corporate environmental initiatives. She is a frequent contributor to WebMD, Courthousenews.com, and AnnArbor.com. Before going freelance, Edgar worked as a news reporter and editor. She lives in the Detroit area with her husband and two sons.

 

Improvisational Tap To Electric Daisy Violin

When you have fun, you attract abundance.

I am a Lindsey Stirling Fanatic. I love her music. So here I am tapping improvisational to this song. I hope you can check it out. I am not perfect. I am a human. We really need to get over perfection because nobody is perfect anyway. I do pretty good on some balance poses here but more than anything I am having A BLAST. You can see my joy at the end when I just start laughing uncontrollably. When was the last time you laughed? Well here goes me being a goof ball. Try it, you might like it.

Goofballs of the world United!!

This is me at 10 years old getting ready for a recital.

Are You Worth It?

Let’s get real EVERYONE wants your $$

Nowadays is it just me or does everyone want to get paid? Uncle Sam, grocery stores, water bills, car payments etc. Come the first of the month everyone has their hands out and we pay these bills because we are responsible adults. That’s just what we do.

This is getting old!!

What about your dreams?

After you’ve paid all of your bills and if there is anything left over, it’s time to think about investing in yourself. Now you can buy a book to learn about your passions. However whatever that is, you must begin to practice it at some point. And that’s what this article is really about.

What about Video’s for learning?

Let’s say you want to learn pilates reformer, video’s are great for learning for observation, theory and just to watch how the professionals do it. But once it comes down to implementing what you’ve learned, you really want to have professional training. Why? Because you can learn bad habits which are difficult to break, you can injure yourself because maybe you aren’t set up in the correct alignment, and over time doing it incorrectly can cause serious injury. Also you can do things maybe you’re not really ready for but you force it and get hurt. You need the immediate feed back to know what you are doing correctly and what you aren’t doing correctly.

Why would a yoga teacher take classes?

I do understand that monthly hand out syndrome I described at the beginning. Although I have had numerous hours of training, teachers still need training. Recently I made the investment in a Stott’s V2 Max Pilates Reformer Bundle and let me tell you it is a beast. I am not certified in reformer training but somewhere in my mind I thought, I’ve taken enough classes, I don’t think I need to keep taking classes. I’ll just watch some videos and do it that way.

Would you know what to do with this beast?

“Warning danger Bill Robinson,” don’t do it. Keep taking the classes until you are really confident that you know what you are doing. Plus watching videos to learn can be quite literally a pain in the ass!! You just want to know a simple answer to a simple question, with a teacher, you can just ask the question. If not, you are literally on your own. Google this, google that and maybe you’ll get the right answer. Many just give up in frustration or maybe they get injured. Also the teacher will be able to look at her students and know what their bodies actually need. She will say, my students need to focus on chest openers and make sure to target that. A video just does whatever it does and you end up frustrated.

What did I end up doing?

I decided that I still need to continue taking classes in person and also continue on my own to learn via books and videos. I really like Pilates Anytime. The instructors are excellent and they really educate you about your body and how it should move.

Did I want to go the cheap route and quit paying a professional for training? Hell yeah!! Did I do it? Hell no!!! I’ve decided that I am worth the investment to make sure I stay safe and can continue to learn. Plus let’s keep it real, we all need the motivation and teachers motivate us and so do the students. So do yourself a big favor and get professional training. I promise you won’t regret it. Plus baby, you are WORTH it!!!

Valerie doing Triangle pose. Such a delicious pose.

Valerie is a Health and Wellness Coach. She lives in Northern California and encourages people to follow their dreams and passions. She’s passionate about dancing and fitness and is evolving in her knowledge and training. She encourages everyone to follow their passions.

Valerie’s loves to dance and have fun. Here she is PLAYING.

10 Refreshing Infused Water Recipes (With Fruit & Herbs!)

Originally Published on Wellnessmama.com on January 23, 2019 By Katie Wells

10 Refreshing Infused Water Recipes With Fruit & Herbs!

Fruit-infused waters are a wonderful and refreshing drink option for summer when the sun is out, the kids are bored, and the bugs are biting.

TV commercials will try to convince you that only soda and processed drinks are thirst-quenching enough for summer. Of course, you probably already know better, but sometimes it is nice to have an alternative to plain water.

The market for sweetened, processed junk to add to water is a multi-billion dollar industry. This is unfortunate for all of the people drinking this junk. The body doesn’t need refined sugar, and it certainly doesn’t need artificial sweeteners or food dyes.

If you want to add some delicious taste and health benefits to water, try these fruit-water recipes instead! These recipes use micronutrient-rich herbs, fruits, and vegetables for thirst-quenching flavor with added benefits!

Why Fruit Infused Water?

Why not just drink juice or soda? Several reasons:

Better Flavor

I personally prefer the subtle flavors of infused water to the overly sweet flavor of most juices. Unlike juice, the flavor is gentle and very refreshing. There’s a reason high-end restaurants and spas serve infused waters like these!

Less Sugar

Most fruit juice also contains a lot of sugar. Even without added sugar, juice is a source of naturally occurring sugars and it is better to consume fruit whole so that you get the fiber, which helps slow down sugar absorption.

Hydration

Fruit-infused waters contain much of the flavor (or more) of fruit juices without the sugar, making it easier to drink more. Most people enjoy the taste of fruit waters, making them more likely to drink more water.

Variety is the spice of life, after all!

How to Make Fruit Infused Water

It is hard to even call infused water a recipe because it is so simple. My kids love making these infused water recipes on their own and even figure out new flavors.

There are a couple of tips that make the process easier and improve the taste:

Use a Good Pitcher

Using a high-quality glass pitcher really does improve the flavor of infused water. This also makes it much easier to serve and enjoy! There are several great options for pitchers or jars:

  • Glass Pitcher with Infusing Lid This pitcher is my absolute favorite because it is all glass with a stainless steel lid that keeps the fruit in the pitcher so it is easier to pour. It stores easily in the fridge for infused water on demand.
  • A half-gallon glass mason jar – A cheaper option is a half-gallon mason jar. I always have these around the house and use them for infused water and dozens of other things.

Use High-Quality Fruits and Herbs

The fruit and herbs are adding flavor to the water. But if they are not organic, they might be adding some unintended pesticides or chemicals. I always try to choose high-quality fresh organic produce for making infused waters to avoid the pesticides in much conventional produce. If you do have to use conventional produce, be sure to peel off the rind or skin before infusing, and/or wash with this easy fruit and vegetable rinse recipe.

If you grow to love fruit- and herb-infused water like I have, consider starting an indoor herb garden in your kitchen just for this purpose! Then fresh herbs are always only a pinch away.

Give It Time

For best flavor, it takes at least 4 hours or overnight in the refrigerator to let the flavors of the fruit infuse into the water. Some of the recipes below are written for a half-gallon jar, others for a gallon jar.

You can double or halve any of them to make more or less. Also, these recipes are just suggestions and fruit waters are based on your taste preferences, so experiment and enjoy!

If you drink the water within the first day, you can add more filtered water and re-infuse to get a second use out of the fruits and herbs.

Infused Water Recipes

Here are some of my favorite herb- and fruit-infused water recipes:

1. Cucumber Mint

Thinly slice one cucumber. Peel if it isn’t organic! Add the sliced cucumbers to a ½ gallon glass jar, add 8 muddled fresh mint leaves, and fill with filtered water. Stir gently and place in refrigerator for at least 4 hours or overnight.

2. Citrus Blueberry

Slice two organic oranges into thin slices (leave the rind on for better flavor). Add sliced oranges and 1 cup of blueberries to a gallon size glass jar. Add filtered water to fill the jar and stir gently. Refrigerate for at least 4 hours and store in refrigerator.

3. Pineapple Mint

One of my favorites! Peel and thinly slice about 1/4 of a pineapple. The more thinly sliced the pineapple, the more flavor it will infuse. Add to a ½ gallon size glass jar with 10-12 leaves of muddled fresh mint. Add filtered water to fill and stir gently. Store in refrigerator.

4. Watermelon Basil

Add about 2 cups of finely chopped fresh watermelon (without rind) to a gallon-size glass jar. Add 15 leaves of muddled basil and filtered water to fill. Store in refrigerator and allow at least 4 hours to infuse.

5. Strawberry Lemon

Like strawberry lemonade, but better! Add 15 fresh strawberries, washed and finely sliced to a ½ gallon glass jar. Add one sliced lemon with rind on. Fill with water. Stir gently and refrigerate 4 hours or overnight in refrigerator and enjoy.

6. Cherry Lime

Reminiscent of cherry limeade, minus the sugar coma. Add two cups of fresh cherries, cut in half, and one fresh lime, sliced into thin slices, to a gallon-size glass jar. Add water to fill. Mix gently and store in refrigerator until ready to drink.

7. Grapefruit Raspberry

Another one of my favorites! Add one grapefruit, thinly sliced with rind on, to a gallon-size glass jar. Then add ½ cup  slightly muddled fresh raspberries. Add water and mix well. Store in refrigerator for at least 4 hours before drinking.

8. Mango Pineapple

Peel and thinly slice one fresh mango. Add to ½ gallon glass jar. Add 1 cup of finely chopped pineapple and filtered water. Allow to infuse in the refrigerator for 4-6 hours before drinking.

9. Grape Orange

The hands-down kid favorite at our house. Place 2 cups of halved organic grapes into a gallon-size glass jar. Add one orange, thinly sliced with rind on. Refrigerate overnight for best flavor.

10 Refreshing Infused Water Recipes With Fruit & Herbs_2

10. Pineapple Basil

My husband’s favorite. Add ¼ of a sliced fresh pineapple and 15 leaves of muddled fresh basil to a half-gallon jar. Add filtered water. Infuse overnight and enjoy.

Have you ever made fruit-infused water? What is your favorite combination?