Vitamin Water
Super simple recipes for homemade vitamin water.
Before You Start DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Fitness VIP Studios, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Fitness VIP Studios LLC / Workout Series, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. Fitness VIP Studios LLC is a BioTrust Partner which allows you to get the best promotions and pricing. Any supplements used in the recipes below can be substituted for another brand. Any BioTrust product is stated is something we at Fitness VIP Studios use daily. For more recipe books, exercises, workouts, visit: http://www.workoutseries.com
Chapter 1 More About Water Did you know that the human body is composed of anywhere from 55% to 78% water depending on body type and size. Water is an essential nutrient involved in every chemical reaction within your body. Water helps protect vital organs, regulate and maintain body temperature, transports nutrients and oxygen, removes waste products; while keeping moist the eyes, nose, mouth, hair, skin, digestive tract, and joints (joints need water in order to remain strong and flexible). Lack of water can lead to dehydration and these harmful effects can cause migraines, muscle cramps, fatigue, kidney complications, irregular blood pressure, constipation, dry itchy skin, and even the Risk of death (20% dehydrated). Bottom line. Water is good for you, right? Despite these salient facts, people still do not drink enough water on a daily basis. Why? Some say it is because of the lack of taste associated with water often makes it the last choice when thirst strikes. I am not surprised After all, water simply tastes plain and boring. But don t worry, I have easy solutions for you. In this book, I reveal 24 simple to make, thirst-quenching, Vitamin Water Recipes providing a virtually endless choice of taste combinations ranging from the subtle to the sweet. These vitamin waters will not only hydrate you but also provide essential vitamins and minerals. Best of all, it doesn t contain any toxic ingredients found in other beverages like soda or sugary juice. So, how much water should you consume each day? Although it differs from person to person, the rule of thumb is to drink at least half your bodyweight in ounces. So for example, if you weigh about 130 lbs, aim to drink 65-78 ounces of water daily. So hopefully, this book will help you reach your ideal water intake by giving you a new exciting approach to plain tasteless water. Enjoy these vitamin water recipes and start down the road to better health through improved hydration. These recipes may be your personal catalysts for drinking more water every day; vitamin waters that can hydrate you and help provide the vitamins your body might be lacking.
Chapter 2 What You ll Need Distilled / filtered / or purified water All of these recipes require up to half a gallon of water (2 quarts) depending on the amount of ice and fruits used. You can use drinkable tap water. Best if filtered or purified. 2 Quart Jars or large pitcher You can easily pick up some 2 quart jars with lids from Amazon or your local store. Glass is the best container as it allows the vitamins and flavors to come out fully without any interference. A sealed glass jar will help keep your water tasting fresh for up to 3 days in the refrigerator. Wooden spoon Besides stirring, wooden spoon is used for lightly smashing fruit to help release the juice or muddle herbs to help release the flavor of the herbs. I recommend that you do not use plastic due to the impurities and BPA that can be contained in many plastic items. Fruit Fresh fruit is best if it is in season. If not, frozen fruit will work really well since fruit is generally frozen during its peak of ripeness. Fresh Vegetables There are only a small handful of vegetables that are useful for flavoring water. One of my favorite vegetables to use is cucumber. Herbs Dried or fresh (often complement fruit flavors well). Mint is one of my favorite herbs to use but you can certainly use other herbs like sage, rosemary, basil, thyme, and lavender. Optional: Straining Device You may use a straining device that can be purchased to screw on top of your container so your water gets strained as you pour it.
Chapter 3 Chef s Additional Tips 1. To infuse the flavor and vitamins from fruits and herbs, simply smash it down with the wooden spoon to help extract the juice out. 2. If you want to make it a little sweeter, you may add a small amount of sugar (still much healthier than any soda) or Stevia (powder or liquid form). These sweeteners can be added to the individual glass of water or to the pitcher / jar. (I personally find that the fruit has its own faint sweetness and choose to pass on the additional sweeteners.) 3. For the best taste, let the completed fruit water sit for at least 3 hours or refrigerate overnight. Most should retain their freshness and zesty taste for up to 3-4 days (with a lid attached) in the refrigerator. Use your own judgement.
Chapter 4 Strawberry Kiss With just a nice hint of strawberry, you have refreshing flavored water thats super simple to make! 2 Cups Fresh or Frozen Chopped Strawberries
Chapter 5 Cucumber Freshness While many don t think of cucumbers when thinking drink the fact is that the fresh flavor of a cucumber can help quench your thirst quickly. Add some mint and you get a fresh, crisp drink to keep you hydrated and ready to go. Mint has been shown to relieve sinus issues, gastric problems, and help with reducing the swelling of joints and muscles. The English cucumber tends to have fewer seeds, gives less burp effect, and is high in potassium. 4 Fresh Mint ½ Cucumber (sliced)
Chapter 6 Dew-a-Lime The fresh twist of lime mixed with the sweetness of a honeydew melon leaves you feeling refreshed 3 Cups Honeydew (diced) 1 Lime (sliced)
Chapter 7 Marvelous Melon Melody Watermelon is known for the water content to begin with, so what better way to hydrate your body than a combination of 2 of the best tasting melons around? 1 Cup Diced Watermelon 1 Cup Diced Honeydew Melon
Chapter 8 Berry-Licious This trio of berries creates a sweet hint of each berry in each sip of water you take. ½ Cup Blueberries ½ Cup Raspberries ½ Cup Strawberries
Chapter 9 Lemon Lime Refresher Combining the common flavors of a soda that many people enjoy, we add 2 simple ingredients to create our 2-Up Lemon Lime water. 1 Lemon (sliced) 1 Lime (sliced)
Chapter 10 Ginger Lime Twister The ginger provides potassium and Omega-6-fatty acid, not to mention a little zip in your sip. Limes add Vitamin C, Vitamin A and also contain Omega-6-fatty acids; making this vitamin water a pretty good start to a heart healthy day! 4 Chunk of Fresh Ginger Root (cut into smaller pieces) ½ Lemon (sliced)
Chapter 11 Cucumber Conditioning & Cleansing Water Crisp, cool, clean and helps cleanse the body. Vitamins A, C, & K, Folate, Calcium, Potassium, Magnesium, Phosphorus and more! ½ Cucumber 4 Mint leaves ½ Lemon (sliced) 2 Ginger Root (diced)
Chapter 12 D-Stressed Bliss This stress reliever combines fresh herbs with the cool refreshing flavors of melon to create a stress reducing thirst quencher. 1 Cup Watermelon (diced) 1 Cup Honeydew Melon (diced) 1 Sprig Fresh Rosemary
Chapter 13 Cinnamon Apple Crisp Kill that sweets craving! This vitamin infused water uses cinnamon to speed up your metabolism and the sweetness of the apples to create just enough flavor to give you a refreshing taste after each sip. 1 Red Apples (Red Delicious, etc.) 1 Cinnamon Stick (simply drop into water)
Chapter 14 Razz-ma-Tazz Tons of fresh raspberry flavor blends with a hint of basil to give you just a bit of energy to help you through the day. ¾ Cup of Red Raspberries 1 Sprig Fresh Basil
Chapter 15 Perfect Papaya Power This is a power drink combining ingredients known to have plenty of Vitamins A, B, C, K, E and so much more. 1 cup Papaya s (diced) ½ Lime (sliced) 1 Ginger Root (diced)
Chapter 16 Pineapple Mango Twist A hint of the island life tantalizes your taste buds with this combination 2 Cup Pineapple (diced) 1 Yellow Mango (quartered)
Chapter 17 Kiwi Island Super Sipper This just tastes like a touch of visiting the Islands and relaxes you instantly. Loaded with Vitamins from the kiwi alone, add lemon mint, and pineapple to get nearly every vitamin you need with this super water! 1 Kiwis (sliced) 1 Cup Pineapple (diced) 6 Mint Leaves
Chapter 18 Marvelous Melon Mint The subtle hint of mint in this vitamin water helps to supply you with Vitamins A, C, B6, and stimulates blood flow. 1 ½ Cups Cantaloupe (any type or mix melons) 6 Mint Leaves
Chapter 19 Tangerine Tango The light citrusy flavors of a tangerine and cantaloupe dance together for a smooth taste of absolute refreshment. 1 Tangerines (sliced) 1 Cup Cantaloupe
Chapter 20 Morning Sunshine A citrusy blend of orange, lemon and lime that reminds you of having your morning juice while sitting in the sunshine of the breaking day. Not only is this water refreshing but it starts your day out bright and keeps you that way all day long. 1 Orange (sliced) ½ Lemon (sliced)
Chapter 21 Pineapple Orange Mist Often a classic in the juice aisle, you can make this a daily favorite. 1 Cup Pineapple (diced) 1 Orange (sliced)
Chapter 22 Georgia Sweet Plum Passion The sweet taste of plums blends with a touch of citrus to give you a down south sipper to keep hydrated. 1 Plum Diced ½ Lemon (sliced)
Chapter 23 Apple Berry Lipsmacker There s nothing odd or different about mixing apples and berries until you taste just a hint of them in your water. An amazing way to refresh your body with just enough flavor to keep your water from being boring. ¾ Cup Blueberries 1 Apple (sliced)
Chapter 24 Super Summer Sipper The combination of ingredients here remind you of a summer salad while giving you the flavor and benefits of a ton of vitamins and minerals you get from the infused ingredients. Loaded with Vitamin A, Vitamin C, Lycopene, Beta-Carotene, Vitamin B6, pantothenic acid, thiamin and natural carbs you ll get a boost of energy! 2 Cups Watermelon (diced) ½ Cucumber (sliced) ½ Cup Cantaloupe
Chapter 25 Grapes Galore The combination of ingredients in this vitamin water will help boost your energy along with help fight off colds and viruses. Filled with antioxidants and energy replenishing vitamins you won t want to be without this staple in your fridge! ½ Grapefruit ¾ Cup Cut Red Grapes
Chapter 26 Papaya Heaven This refreshing combination of flavors is packed with phytonutrients, minerals, and vitamins Start your day today feeling refresh. 1 ½ cup (cubes) Papaya 10 Fresh Basil Leaves
Chapter 27 Green Water These two items together give you a taste that is simply amazing. satisfying. ½ Cucumber ¾ Cup Cut Green Grapes Simple, yet
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