Friday, 23 January 2015

Top 10 Benefits of Drinking More Water

 We’re all told to drink more water – 'Drink 8 glasses a day and you will feel amazing, healthy, vibrant, youthful...' - the list goes on. But why exactly should you drink more water? Let Me Count the Ways...

1.       Increases Energy
Your brain is mostly water so when you hydrate yourself you are increasing it's ability focus, concentrate and be more alert. One of the main reasons for tiredness is dehydration, so before reaching for a coffee in the morning, try a glass of water instead!

2.       Promotes Weight Loss
Drinking water before meals helps you to eat less; it naturally suppresses your appetite and it has no calories! Studies have shown that there is a connection between drinking more water, weight loss and maintenance.

3.       Flushes Out Toxins
Drinking water helps to get rid of waste both through sweat and urination; which rids you of any nasties in your system. Flushing out your body also reduces the risk of kidney stones and UTI’s (urinary tract infections).

4.       Maintains Digestion
Drinking water helps to keep you regular by aiding digestion and preventing constipation. By adding water to your colon, it helps things run smoothly.

5.       Prevents Cramp
Water helps keep the muscles and joints lubricated, which helps to prevent cramp and avoid sprains.

6.       Muscle Building
When we exercise our muscles lose water through sweat and when they get dehydrated, you lose energy. Drinking enough water will help prevent this, allowing you to push through and finish your workout!

7.       Prevents headaches
Dehydration is a major cause of headaches and migraines – keeping yourself hydrated with water will prevent them from happening. They are also the trick to curing them, so when reaching for a painkiller - drink a glass of water too.

8.       Improves Skin
Water moisturizes your skin keeping it fresh, soft and glowing. We pinky promise that you will see improvements in your reflection when upping your water intake. When all the nasty toxins have been flushed out of your system it helps to reduce spots and imperfections too.

9.       Save Money
Water is free and even if you prefer the bottled variety, it’s still much cheaper than a high-sugar, high-calorie latte. PREACH!

10.   Boosts immune system
If you drink enough water, you’re less likely to get sick – it helps fight against flu and dramatically reduces the risk of more serious conditions, such as heart attacks.

With all the benefits of drinking water, why don’t you grab a bottle now? Tweet us when you notice the improvements - @office_fruit


Friday, 16 January 2015

It's Not Too Late To Join The January Diet Club!

Need an extra push to kick start that belated healthy eating resolution?

First things thirst - Water!

Ideally, we should all be drinking at least 1/2 litres a day. The best way to fit this in is to have a bottle of water on your desk, perhaps a 1.5 litre bottle, and sip this through the day. Having it handy means you are more likely to drink it and reap the benefits; which includes better overall health through hydration, more energy, perkier skin, aiding weight loss and removing pesky toxins from the body. 


Protein is essential to keep our body running, providing the building blocks for our bones, muscles and skin. It will also help you to keep fuller for longer. Examples of good proteins to include in your diet are:
·    Salmon
·    Oily fish
·    Lean meats
·    Eggs

You can also get protein from your nuts, seeds, fruits and vegetables!


Carbs (whisper it) is the dreaded word that people avoid including in their diet. But wait – they are not as bad as they seem. They provide us with the energy we need to go about our daily lives, in moderation of course.
Some healthy carbs are:
·    Wholemeal bread
·    Wholemeal pasta
·    Brown rice
·    Potatoes
·    Sweet potatoes
·    Quinoa

Benefits: Carbs help provide fuel for our muscles and good carbs, as mentioned above, will actually help you to feel fuller for longer, with a slower release of energy.
(Good) Fats

Fat is another word that people are afraid of, but the simple fact is that we need some good fats in our life to keep our body running smoothly. You can find good fat in:
·         Almonds
·         Cashews
·         Pistachios
·         Walnuts
·         Pecans
·         Mixed nuts
·         Hazelnut
·         Brazil nuts
·         Pumpkin seeds
·         Peanut Butter

When it comes to nuts, portion size is the key – calorifically dense, you will get the necessary amount of fat and protein in a small amount. We recommend a handful, or about 60g, per day.

Diet plan

Still stumped for ideas? Here are a few ideas for meals to get your diet kick-started.

·         Porridge – add berries, strawberries, raisens, pressed apricots
·         Alpen Swiss
·         Weetabix
·         Poached eggs on wholemeal toast
·         Granola with low fat natural yoghurt and honey

Lunch ideas

·         Tuna Pasta Salad with wholemeal pasta
·         Mozzarella and Tomato Salad
·         Turkey and Cucumber Sandwich
·         Veggie Omelette
·         Chicken and Vegetable Soup
·         Bacon and Broccoli Pasta Salad

Dinner ideas

·         Salmon with sweet potato fries and green beans
·         Mushroom fajita with avocado houmous
·         Italian Sausage and Veggie Pasta
·         Chicken Stir Fry
·         Roasted Vegetable Couscous

·         Chopped cucumber
·         Chopped carrot sticks
·         Sliced peppers
·         Cherry tomatoes
·         Ryvita and low fat cream cheese
·         Celery sticks
·         Handful of nuts
·         Piece of fruit!

Most importantly, you must enjoy the foods that you're eating so as to encourage your new healthy lifestyle. 

Take a look at our website for a full list of produce to help you along the way at work!

Tweet us @office_fruit and let us know how your January diet is going!

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