Watermelon Ice Cubes

Watermelon Ice Cubes - Refreshing way to use leftover watermelon chunks! Add to your water, coconut water, cocktail, mocktail, smoothie, the sky’s the limit! 

If you haven’t figured it by now, I am absolutely obsessed with watermelon. If I’m not posting about watermelon on my Instagram, I’m posting watermelon recipes on the blog. There is nothing that stands in the way between me and watermelon...nothing. 

With that said, I thought it would be fun to post about the many ways you can use leftover watermelon. Do you find yourself cutting a large watermelon and basically having an entire half watermelon leftover? What do I do with the rest of it? 

Well, I am here to solve your problems! To start off, we will get into this quick and simple recipe! Using half of a large watermelon, cut your melon into large chunks and add to a blender. You can blend as is or boost the watermelon flavor with citrus like fresh lemon or lime juice! Sometimes I get a little wild and add fresh mint or jalapeno slices when I want to make frozen spicy watermelon margaritas. 

You can either strain the liquid using a milk bag or cheesecloth or freeze as is. Tip* If juicing, skim the foam off of the watermelon juice. When frozen, add a few cubes to a glass of water, coconut water, smoothie, or make into a mocktail/cocktail. The sky's the limit with these cubes! 

Now that you know of one amazing versatile trick using leftover watermelon chunks, here are a few more ideas! 

• Slice watermelon into triangles and make watermelon popsicles by inserting a popsicle stick into the rind. Freeze them, grill them, or eat as is! 

• Slice watermelon into small chunks and toss into a summer salad (picture above)

• Add fresh mint, feta, lime, and balsamic glaze for a quick watermelon salad picnic!

• Make watermelon margaritas, frescas, or granita! 

• Use a cookie cutter to make fun shapes for a party or for the kids! 

How would you use watermelon cubes or leftover watermelon? Share below, I love hearing your ideas!

---

Ingredients

• ½ large watermelon

• Juice from two limes

• ½ cup filtered water or coconut water

Optional add-ins

• Fresh mint

• Jalapenos (to make spicy margaritas)

Directions

1. Cut the rinds off the watermelon and slice into large chunks.

2. Add watermelon chunks to a blender and add lime juice, water, and optional add-ins. Blend until smooth.

3. Either strain the juice using a milk bag or cheesecloth or pour mixture directly into ice cube trays. *Skim the foam off the liquid for smoother texture. 

4. Freeze and enjoy in filtered water, coconut water, alcohol, smoothie, kombucha..sky’s the limit!

How to Reduce Travel Bloat

How to Reduce Travel Bloat - Why we bloat and the ways we can combat travel bloat for good! 

Almost every time I go on a road trip or fly, I get travel bloat. Anybody feel me?! One time when we traveled to Savannah, GA, it was so bad I had to take almost half of the day just lying in bed because of the pain. If you are anything like me, when you travel, you want to see the world. You got things to do and you are on a schedule! Well, when it comes to belly bloat while traveling, say goodbye to itineraries, Instagram-worthy food dives, and looking cute in that new outfit because bloat is here to stay! 

What if I can tell you that travel bloat doesn’t always have to ruin a great time? In my recent experience traveling, I have found products, tips and tricks to combat bloating while traveling, vacationing, or for any occasion. 

First things first, why do we bloat? Well, there are many reasons why we bloat, but a few that you may not think about are:

1. FOOD - Whether you may have allergies, known/unknown food sensitivities, or just eating something you are not accustomed to/out of normal routine, you will have some sign of abdominal discomfort/bloating. For example, flying out of smaller airports can be hard to find a healthy meal so try to pack a meal from home to the airport instead.

1. SITTING - Long layovers, road tripping, or train rides - the majority of your travel is sitting! While sitting, your abdomen is compressed which slows down digestion. I always think of high-waisted jeans. In the beginning, they feel and look great but after a few hours, you can’t wait to take them off because they feel so tight around the abdomen. Those high-waisted jeans are like that to your abdomen so try to get movement in when you can.

1. FLYING - You might not have as much control while you are in the air, but flying in general causes gas and bloating. The change in ambient pressure increases bowel air volume so while it may be polite to hold it in, the best thing to do is to let it out whether in the bathroom or seated politely. While you’re in the air, it’s best to drink water instead of carbonated drinks, sparkling water, or club soda because the added CO2 will only make it worse. 

Now that you are aware of what causes bloating, here are a few quick remedies I have found helpful in my experience: 

DIGESTIVE ENZYMES - Digestive enzymes are substances found in our body to help us digest the foods we eat. There are many types of enzymes that break down certain foods in our bodies; for example, lactase breaks down the sugar and lactose found in dairy products. If you have a lactose allergy like me, then your body may not produce this enzyme.

Let’s just say you’re in Chicago and have been dying to try a Chicago deep dish -- what do you do!? Well, a digestive enzyme supplement is here to save the day! Brands like this provides a full enzyme panel that will not only help to breakdown lactose, but will help to reduce bloating. I like taking digestive enzymes when I eat something that may contain dairy, gluten or that I know causes me gas/distress like cruciferous vegetables, i.e. cauliflower and broccoli. 

VEGGIES - In the past, I thought eating healthy = losing weight for next vacay and eating indulgent = diet’s over, it’s vacation time, baby! Thankfully I do not have the same mindset but sadly, a lot of people still do. When it comes to bloating, not only are you adding more processed foods, refined sugars, or more carbs into your diet, but you may also not be adding enough fiber and prebiotics (the food for good bacteria) that foods like veggies can provide. Whole foods help our digestive system to run more smoothly so try to get in veggies when you can! *Some veggies like cauliflower, brussels sprouts, and broccoli may cause gas and bloating for some. 

SMOOTH MOVE TEA - Even after incorporating veggies into your diet, you may still feel bloated/constipated. Maybe you just need more help! Before knowing I had a gluten and dairy allergy, I would go days, or sometimes weeks, without going to the bathroom. This would also happen during vacation (eating more indulgent/carb heavy foods), stress, or anything that we have talked about up to this point. I tried everything from milk of magnesia to enemas, yet nothing seemed to work. Smooth move tea is the way to go! Tip when traveling: Drink tea the night before when you know you have a relaxing morning the day after. 

MAGNESIUM - A great way to fight fluid retention and to expel gas is by getting your intake of magnesium which works by relaxing the muscles of the intestinal wall, thereby easing constipation. Green leafy vegetables like chard, kale, and spinach have high amounts of magnesium but you can also grab these calm powders for on the go! Bonus: Magnesium not only relaxes the muscles for our GI tract, it also relaxes our body’s muscles! If you have been sightseeing all day or having a hard time going to sleep due to time changes or body aches from lugging a suitcase all day, these calm powders are a lifesaver.

GINGER - Many foods like pineapple, beets, papaya, fennel, garlic, and bone broth are great for digestive health. But the most practical and portable that I can count on when traveling are ginger tablets. Ginger promotes the elimination of intestinal gas, relaxes and soothes the intestinal walls, inhibits any possible inflammatory compounds all while stimulating digestion. Well, that checks off everything! I don’t have to worry about tracking down a tropical fruit like papaya in the states when I can just grab a piece of ginger! Bonus: ginger is great for nausea so if you have a hard time in cars, boats, or planes - ginger’s got you!

WATER - I saved the oldest trick in the book for last! Just drink water! It sounds simple but as I mentioned before, if you are dehydrated, eating salty/ high sodium foods, or having a hard time going to the bathroom, water is key. “But what about water weight… isn’t that bloating?” Water weight is the result from an imbalance of sodium to water. Our body will hold on to water if too much sodium is consumed, so even though it may seem counter-intuitive, drink more water! 

ONE LAST TIP!

Eat mindfully! 

The most important thing we can do for our body is to slow it down. Slowing down the mind and body is not just for the digestive system, but the entire system to work at its optimum level. Our autonomic nervous system (control center that acts unconsciously and regulates all body functions) has two responses. The body can either respond in a parasympathetic nervous system (PNS) state, often referred to as “rest and digest”  where digestion, detoxifying, eliminating, and building immunity takes place, or sympathetic nervous system (SNS) state which is our “fight or flight” response. SNS state produces stress hormones such as epinephrine (adrenaline) and norepinephrine, which increase heart rate, spikes blood sugar levels, and cause vasoconstriction (high blood pressure).

For the average person, lunch break usually looks like this: 30 minute lunch break - 15 minutes to drive over to the bank or do a quick errand while going through the drive thru and stuffing food down our throats so that we can get back to work on time. Sound familiar? Well, when we eat in this sympathetic state (fight or flight) our digestive system shuts down which means that our body cannot properly digest that cheeseburger we just woofed down. Also, if we are always in a state of “on the go” then how will our body be able to switch to a “rest and digest” state? Be mindful of the next time you are on a short lunch break or having a chaotic work week. 

Homework assignment:  For one meal a day, turn off all distractions, and while sitting down, take a few deep breaths (or time to pray/give thanks). Intentionally chew your food slowly, your body will thank you for it! 

 If you try out these tips and tricks for bloating/digestion, let us know! Leave a comment and share your thoughts #fromtherootsblog on Instagram or here! 

How To - Creating A Morning Routine

A great article I read recently explained that the first three hours of your day will make or break the rest of your day. This makes sense since our brain and energy levels are most vulnerable in the morning after being well rested.

When I was in college, I would use this time to do most of my studying since I was more awake and susceptible. Now that I am working and taking classes again, I take about an hour and a half getting ready/commuting to work. As soon as I get to work at 8AM, I tackle the most important tasks. By 11AM, my mind is ready for a break. From the time I am awake until 11 AM, I completely unplug from social media. This has become a vital non-negotiable since I can get VERY easily distracted.

Everyone has their unique constraints so I would encourage you to find a way to apply this in your life. Dedicating the first 90 minutes of your work day completing tasks at the top of your list will make the rest of your day easier. I like to think of the analogy “eat the frogs first”. “Frogs” are basically the things you don’t want to do, but actually need to do. This analogy along with the first three hours of your day not only improves your efficiency and time management skills but also leaves you free to do the things that you enjoy doing for the rest of your day. 

#protectyourmornings

One thing I know for sure is if my morning routine before going to work is not smooth, then the tone for the rest of my day is off. To help create a morning routine for you I have laid out what my morning routine looks like plus things that I have done/have seen work for others.  

TBH, my morning routine isn’t exactly Instagram worthy with drawn-out yoga sessions and meditation breathing exercises. I do not work from home and have a long commute to work so this routine is very cut and dry. But I am showing this because most people out there follow a limited morning routine before work.

My morning routine changes seasonally so at this moment, my routine looks a little like this:

• 6:15AM - “Rise and shine, give God the glory, glory children of the Lord!” My mother used to sing this every morning so it just sticks. This is the time where I only go on my phone to turn the alarm off (no morning technology), snuggle with Rory and Emmy and do morning stretches.

• 6:20AM - Take the dogs out to go to the bathroom. I use this time to start drinking my liter of water (recommend getting a hydro flask so that you wake up with fresh cold water) and get my legs moving while soaking up the morning air.

• 6:45AM - Getting ready. I am a morning shower girl so I will shower, start my skincare routine, apply makeup, fix hair and put on clothes related to that day.

• 7:15AM - Smoothie time! I usually whip up my morning green smoothie or PB&J protein smoothie bowl and put it in a glass mason jar to bring to work. If smoothies aren’t your thing, try a quinoa bowl, eggs with sweet potato waffles, or overnight oats. While that is blending, I start my cup of coffee and put it in my Yeti cup so that it is still hot by the time I get to the office. Lately, I have been adding almond milk creamer, MCT oil, and collagen peptides in my coffee. I get my lunch box packed which consists of a meal prepped lunch, smoothie jar, snacks like an apple and almonds, homemade kombucha, and water.

* Elevated coffee + morning green smoothie is key in keeping me full and energized for the rest of the day!

   +7:30AM - Give Rory and Emmy a little treat, xoxo’s, and head out of the door!

You might look at this morning routine and think, “this seems pretty standard”. Well, not only is this routine standard but there is a lot involved that takes place before the morning starts. Dedicated planning takes place beforehand so that I don’t feel rushed in such a short amount of time. Things like having my water bottle ready, lunch meal preps, and setting the coffee timer to maximize my time getting ready. If I neglect any of these things then I will feel rushed leaving the door and I’ll go in to work frazzled and anxious.

Starting your day off on a healthy start also plays a key role in optimizing your morning! Drinking water and getting your greens in first thing in the morning sets you up for success. There are other things that are healthy/stress-free that can inspire your morning routines. Let’s talk about things that you could look into more.

Tips for Creating A Morning Routine:

• Set your alarm 15 minutes earlier than usual so that you have more time to practice your morning routine without rushing or use this time to pray, stretch, journal, meditate, etc.

• Drink water! My teeth are super sensitive so I do this every other morning but lemon water is great first thing in the morning.

• Set your intention for the day. This practice is used in meditation but if that seems overwhelming, just simply give yourself a few minutes to tune into yourself and to set an intention.

• Schedule your morning routine the night before. This is a great practice if you are new to setting a morning routine or if you have a week or day that you know will be busy.

• Meal prep! If you haven’t noticed from my blog, I am a huge meal-prep advocate. This helps so much in cutting time out of your morning to prepare breakfast, lunches, and snacks.

• Stretch! It’s a great way to increase flexibility, increase blood flow to your muscles, and reduce stress and body ache. Here is a link for simple stretching movements and ROMWOD which is a great mobility program.

• Sweat it out! If you are a morning person or who has more time in the morning then workout! Working out first thing in the morning is great to release those endorphins, boost your metabolism, and you will most likely be more focused and alert the rest of the day! Due to my schedule, I work out at night but my Saturday morning workouts are my most favorite because of these reasons!

• Eat breakfast! When we are sleeping, our metabolic rate runs slowly and at a conservative rate, but once we are awake, our bodies need to break out of a fasting metabolic state. Eating a healthy breakfast that’s nutrient dense like whole grains, vegetables, and lean proteins will keep our metabolism healthy!

  Take it one item at a time. As you are creating a morning routine, take things one a time so that you don’t feel overwhelmed. Drinking a liter of water, dedicating 5 minutes to stretching, and meal prepping was not an overnight success for me. You have to be consistent, intentional, and forgiving but you will get it!

I hope that sharing my personal routine and providing informative research about the a.m. will help and encourage you to cultivate your own morning routine. I would love to hear about your morning routines and what you have found really helped you!

Source: https://www.inc.com/benjamin-p-hardy/this-morning-routine-will-save-you-20-hours-per-w.html?cid=search

To keep you motivated and alert here is a From the Roots Morning Routine music playlist:

https://open.spotify.com/user/sonymusic/playlist/68gThuZOHUfzo4f5r4nXg4

Watermelon Lime Refresher

Watermelon lime refresher is just that! A refreshing drink that is sure to cool you down and keep you hydrated during the summer time!

This drink was actually made by mistake as I was creating an agua fresca recipe which is coming to the blog soon!

Here’s the story if you are interested: I only had thirty minutes to make the recipe, take pictures of my lovely creation, and clean up before working out so I had to go fast! My husband helped me out by walking the dogs so that I could focus. As soon as he came back I would be done. It would have been perfect timing!

https://fromtherootsblog.com/watermelon-lime-refresher/

Well, we executed our plan. When he came back inside, I let him sip the drink and he was like, “This tastes amazing, but weren’t you supposed to be making a thicker drink?”

That’s when I noticed I used a cheesecloth to strain the pulp from the juice. (face slap!)

Even though it wasn’t my originally planned agua fresca drink, it was still refreshing, tastes way better than just regular water, AND is perfect for mixing in my pre-workout powder!

I highly recommend using this watermelon lime refresher for your pre-workout powder or just to drink on its own before or after a workout. Watermelon contains the amino acid citrulline which promotes blood flow, which leads to improved circulation and reduces muscle soreness. Also, watermelon is about 90% water -- hello, hydration!

I also played around with my new popsicle molds and made this drink into watermelon lime refresher popsicles! They were a hit at a summer picnic I hosted last month (blog post coming soon on that! :) ) The frozen juice created a beautiful stained glass appearance with bright, summery colors!

Regardless if you make these watermelon lime refreshers for a pre/post-workout drink, popsicles, or just sipping by the pool, they are great in promoting hydration and kicking boring water to the curb!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

---

Watermelon lime refresher is just that! A refreshing drink that is sure to cool you down and keep you hydrated during the summer time! 

INGREDIENTS

• Half of one small seedless watermelon (rind cut off)

• Juice of 2 limes

• 2 Tbsp fresh mint

• 1-2 cups filtered water

• 1-2 Tbsp pure maple syrup (optional for sweeter taste)

DIRECTIONS

1. Put all ingredients into a high powered blender and blend until smooth.

2. Transfer mixture into a cheesecloth covered bowl. Strain mixture until you are left with just the juice.

3. Pour juice over ice and enjoy!