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08
Jun
Trail Notes June 2023: Quenching Our Thirst

By: Karen Webster

church environment health healthy hydration plant water

Comments: 0

Quenching Our Thirst

Scripture: “…while Jesus was standing there, he cried out, ‘Let anyone who is thirsty come to me.’” – John 7:37 NRSVUE

Last month, I was invited to lead a lesson at Club 45, a weekly gathering of 4th and 5th graders at Newlonsburg Presbyterian Church in Murrysville, PA.  Rain was on the forecast for the evening (fitting that our topic was water and hydration). I ended up with a room fuller than usual with young people.  Many of them have sports practices (which is why I picked hydration as our topic) that often meet at the same time as Club 45, but since it was raining, their practices were canceled.  This resulted in a very high energy evening, as many of them are used to burning off their energy at practice. I was left enthusiastic but exhausted! 

After a quick introduction, I started the lesson by asking the students the following questions:

  • Do you think it would be a good idea to give small children, animals, or plants soda or a sports drink?  What would happen if we did? 
  • What are the differences between the healthy watered plant and the unhealthy plant? (I included the image with this message).
  • What do you think might happen to our bodies if we stopped drinking mostly water and drank soda, fruit drinks, and sports drinks instead? Or if we simply stopped drinking much at all? 

My reflection question for you – how would you respond? 

Water is what human beings, animals, and plants were designed to drink. Drinking water is what helps us stay healthy!  For example, water helps to regulate our body temperature and to moisten tissues in our eyes, nose, and mouth.¹  It protects our bodies, organs, and tissues; carries nutrients and oxygen to cells; lubricates our joints; and lessens the burden on our kidneys and liver by flushing out waste products, among other things!  Likewise, for plants, water is an essential nutrient and, in fact, comprises up to 95% of a plant’s tissue. Water is required for a seed to sprout, the carrying of nutrients throughout the plant, transpiration (which keeps the plant from overheating), and so much more!²

Drinks other than water often have added ingredients that get in the way of water’s ability to do what it’s supposed to do for us.  (Want some hydration tips?  Be sure to check out our health highlight section in this newsletter)!

 Sports drinks certainly have their place; as an active long distance runner, I use them on long runs. However, they are generally not necessary for exercise lasting less than an hour. For this level of exertion, water will suffice.  (For more information on how to utilize sports drinks appropriately, click here. For information specifically for children, click here).   

As for soda-coke-pop, consider reserving it for special occasions and instead quench your daily thirst with flavorful alternatives.  For example, if you haven’t tried fruit/vegetable/herb infused water, I encourage you to do so. Check out our recipe link for some ideas — the Club 45 youth gave the three samples we shared with them (orange/lemon/lime, tangerine/blueberry, and cucumber/lemon/mint) a huge thumbs up!  Also, if you’d like a healthier soda alternative, check out that recipe as well. That, too, received the youth’s approval!   

In addition to quenching your physical thirst this summer, I also want to encourage you to be attentive to hydrating yourself spiritually.   

If you’re anything like me, you tend to push yourself pretty hard through the fall-winter-spring seasons of life and you always look forward to the slower summer months, when you not only physically slow down (which makes it easier for you to care for your physical hydration needs) but also find it easier to carve out more time to spiritually hydrate yourself (through prayer, “sipping” on good spiritual books, enjoying time in God’s creation both by yourself and with others, etc.). 

Likewise, I challenge you to discover and practice new ways of making mind-body-soul hydration part of your daily routine this summer.  And, if you are willing, we’d love for you to share some of your spiritual thirst-quenching recipes with us! 

Peace,

Karen H. Webster

HSHC Co-founder/Executive Director

¹Allie Wergen, “Water: Essential for your body,” September 29, 2022, Mayo Clinic Health System, accessed at https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body.

² Jodi Richmond, “How Plants Use Water,” WV Extension, March 1, 2021, accessed at https://extension.wvu.edu/lawn-gardening-pests/news/2021/03/01/how-plants-use-water.

07
Jun
Fruit-Infused Waters

By: Karen Webster

health healthy hydration water

Comments: 0

Fruit-Infused Waters

Ingredient Combinations:

  • 8 cups water
  • Pick one of the fruit combinations (and several have herbs) listed below or create one of your own!

Fruit Combinations:

  • Citrus: 1 sliced orange, 1 sliced lemon, 1 sliced tangerine (optional: add orange and/or lemon juice – to taste).
  • Cucumber-Lemon Water: 1 thinly sliced cucumber, 1/4 fresh lemon (slices or quarters).
  • Cucumber-Mint Water: 1 thinly sliced cucumber, 1/4 cup fresh mint (muddled).
  • Lemon Water: 1 sliced lemon (for lemon-blueberry water: add 1/2 cup blueberries).
  • Lime Water: 1 sliced lime (for lemon-lime water: ½ sliced lime, ½ sliced lemon).
  • Melon Water: 1 cup cantaloupe (balls or cubes), 1 cup honeydew (balls or cubes).
  • Mixed Berry: 1 cup blueberries, 1 cup raspberries, 1 cup strawberries (sliced).
  • Orange-Blueberry Water: 2 sliced oranges, 1/2 cup of blueberries.
  • Pineapple-Lemon-Mint: 1 cup pineapple chunks, 1/2 thinly sliced cucumber, ¼ cup fresh mint (muddled).
  • Raspberry-Orange Water: 1-pint raspberries (or berry of choice), 1 sliced orange.
  • Strawberry-Cucumber Water: 1 cup quartered strawberries, 1 thinly sliced cucumber.
  • Strawberry-Lemon Water: 1 cup quartered strawberries, 1 sliced lemon.
  • Watermelon-Mint Water: 4 cups watermelon (cubed), 1/4 cup fresh mint (muddled).

Directions:

  • Place the fruit and/or herbs of your choice into a 1-quart Mason jar (with a lid) or a 32 oz glass pitcher.
  • Muddle (or break) up the fruit and herbs a bit with the back of a spoon to help release natural flavors.
  • Cover with 4 cups of tap or filtered water and place in the refrigerator for at least 3 hours and 12 hours for more flavor-filled water.
  • After 24 hours, remove the fruit and herbs to prevent the water from becoming bitter.
  • Store in the refrigerator for up to 3 days.

Additional Notes:

  • To prevent the water from becoming too bitter when using citrus fruit: either remove the rinds BEFORE infusing the water or remove the citrus after infusing for 4 hours.
  • Once you drink half of the flavored water in your jar or pitcher, you can use the same fruit to repeat the process by adding additional water. 
  • You can repeat this process for up to 3 days. 
  • Fruits with strong flavors (such as lemons, pineapples, and oranges) are best for multiple infusions. Fleshy fruits (such as berries, and melons) are not well-suited for multiple infusions (as they break down too quickly).

* Adapted from: https://littlecooksreadingbooks.com/fruit-in-water-recipes/, https://inthekitch.net/how-to-make-fruit-infused-water/, and https://amindfullmom.com/fruit-infused-water/#recipe.

 

Homemade Sports Drink Recipe*

(Makes about 5 cups)

Ingredients

  • 4 cups (960 ml) water
  • 1 cup 100% fruit juice of choice (grape, apple, mixed berry, pulp-free orange, etc.)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons maple syrup
  • 1/4 teaspoon salt, or to taste

Directions:

  • Shake in a large mason jar or stir in a 32 oz pitcher, refrigerate overnight, and enjoy.

Nutritional information:

  • Serving size: 1 cup
  • Approximate calories: 50 kcal/serving (Fat: 0 g, Carbohydrates: 13.2 g, Sodium: 122 mg, Fiber: 0 g, Protein: > 1 g)
    • This will vary slightly depending on the fruit juice you use.

Preparation Tips:

  • While you can drink this right away if you’re in a hurry, it’s best to refrigerate it overnight to allow the flavors to mix together.
  • This recipe makes a full 32-ounce pitcher; it’ll keep for a few days in the fridge.
  • We recommend making and storing it in a large canning jar with a lid so that you can shake it all together and keep it covered as it chills.
  • If you taste too much apple cider vinegar, reduce the amount in future batches until it’s to your liking.
  • The recipe scales up or down easily, without affecting taste.

*Recipe from: https://www.nomeatathlete.com/switchel-recipe/

 

Homemade Cola-Like Syrup*

(Yield: about 1 1/2 cups syrup)

Ingredients:

  • Grated zest of 2 medium oranges (14 grams)
  • Grated zest of 1 large lime (7 grams)
  • Grated zest of 1 large lemon (7 grams)
  • ¼ teaspoon ground cinnamon
  • 1/8 teaspoon nutmeg (preferably freshly grated)
  • 1 star anise pod (crushed)
  • 1/2 teaspoon dried lavender flowers
  • 2 teaspoons minced ginger (preferably fresh)
  • 1 teaspoon vanilla extract
  • ¼ teaspoon citric acid (available at health food stores)
  • 1 ½ cup date syrup (substitute option: organic sugar, not date sugar) 
  • 1 ½ cup water

Directions:

  • In a saucepan over medium heat, bring 1 1/2 cup of water to a simmer with the zests, cinnamon, nutmeg, star anise, lavender, ginger, vanilla, and citric acid. 
  • Reduce the heat to low, cover, and simmer gently for 20 minutes.
  • Line a sieve or colander with a double thickness of cheesecloth and place over the bowl. Pour the contents of the pot through the sieve. Carefully gather up the corners of the cheesecloth and twist the top to close. Use a spoon to press the bundle against the sieve, squeezing out all the flavorful liquid.
  • In the saucepan previously used, put the flavorful liquid and the date syrup.  Bring them to a boil (stirring while coming to temperature).
  • Remove from the heat and let cool (stirring occasionally).
  • Transfer to a container and keep refrigerated.
  • To make a soda, start by adding 2-4 tablespoons of syrup to 1 cup seltzer, stir, and add ice if desired.
  • Enjoy!

*Adapted from: https://cooking.nytimes.com/recipes/1013686-cola-syrup.

 

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