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Summer is here! Fruit and herb infused waters are a wonderful and refreshing drink option for summer. Whether it is for yourself, your family or an idea for our patients, clients and students these ideas are an instant hit. They are healthy, low cost, low calorie and refreshing!

We are led to believe that sport drinks, processed drinks and soda are thirst-quenching for summer. As we know, the body doesn’t need refined sugar, artificial sweeteners or food dyes. We all know the importance of water and it is nice to have an alternative to plain water. I recently used several variations for a rehearsal dinner at our house for 55 people. It was easy, inexpensive, delicious and refreshing. In addition, with no cans to recycle, the clean-up was a breeze.

Why Fruit Infused Water?

Hydration

We know the importance and challenge of getting enough water in our day. Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

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. A 12 oz can of soda has 8-11 teaspoons of sugar.

Less Sugar

The subtle flavors of infused water to the overly sweet flavor of juices and soda is often preferred especially on a hot day. Unlike juice, the flavor is gentle and very refreshing. There’s a reason high-end resorts and spas serve infused waters like these. The recipes are simple. The amount of fruit and herbs variety to your own taste preferences. Try to use either organic fruit and vegetables or peel. For a single serving, either add the fruit and herbs right into a water glass with a lid or add more and use a pitcher.

Here are some favorite fruit, vegetable and herb infused water recipes:

  1. Strawberry, Lemon and Basil. I could – and have – drank this all day as I just replenish the water in my glass.
  2. Cucumber, Lime and Mint. I have drank this all day as well! Super refreshing on a hot, humid day.
  3. Watermelon, Lemon, and Basil
  4. Pineapple and Mint
  5. Honeydew, Cucumber and Mint
  6. Blackberries, Orange, and Ginger
  7. Blueberry, Lemon, and Rosemary
  8. Pineapple and Basil

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

If you know of others, perhaps your leadership team or a friend, who would be interested in learning more or receiving this and other blog posts, please feel free to forward to those individuals.

If you are interested in bringing me to your organization for a refresh training or coming to a public training, I’d love to hear from you. Send me a comment or email at beckylang@icloud.com.

Tranform Conversations. Transform Lives.
Dr. Becky Lang

“Dr. Lang’s training provided me with a better understanding of the motivational interviewing process. The skills I learned from her training have helped me feel more engaged and thoughtful when listening and talking with those around me. Dr. Lang is energetic, knowledgeable, passionate and provides a great learning environment.”

Nancy AdrianseBSDH, Oral Health Manager, Iowa Primary Care Association

“The training I received in Becky’s motivational interviewing class was invaluable. It laid a wonderful foundation for me to effectively empower my patients to develop and implement positive changes for their health. Becky created such a nurturing, nonthreatening environment that allowed me to freely learn and practice. This is certainly a class I can recommend to anyone wanting to learn to assist others with behavior changes.”

Robin GeorgeRN, Motivational Interviewing training participant

“At the YMCA, we have worked with Dr. Becky Lang for over a decade now to help us shift and shape our culture. As an organization committed to strengthening our community, the coaching and training skills that Dr. Lang has provided have helped us immensely. With her education and guidance she has helped us establish a culture that focuses on building meaningful relationships with our members, focusing on their needs, and coaching them towards success in their pursuit of a healthy lifestyle. Dr. Lang has trained all levels of our staff from our front line Wellness Coaches to our Executive Directors and Leadership Teams. Her on-going support has allowed the coaching-culture to come alive in our organization.”

Kim Stewart Kim Stewart Director of Operations, YMCA of Greater Des Moines

“The training Becky provided has been one of the most rewarding nursing experience I have had in 30 years. The style of interviewing and teaching patients is rewarding and positive. Her techniques drive the sessions to be more personal and patient-centered. Through Becky’s teaching, I was comfortable to practice and get familiar with the motivational interviewing process. Becky is an exceptional trainer and I recommend her training to all health coaches and educators.”

Sandy LovelessRN, Motivational Interviewing training participant

“The motivational interviewing techniques Becky teaches allow patients to set goals and work toward changes that are important to them. Patients feel in control of their own health and allow me to be in a more supportive roll. Becky has a positive and uplifting spirit that makes her classes extremely enjoyable.”

Tyra CarltonRN, Motivational Interviewing training participant

“Rebecca Lang was a respected colleague who diligently served as a teacher and mentor to hundreds of students over her long career at Grand View University. I had the distinct pleasure to work with Becky and regularly witness her vocation to Wellness education. She motivates those around her by a strong and genuine commitment to a lifestyle which promotes health and well-being.”

Katharina TumpekPhD, Professor and former Chair, Dept. of Health Promotions, Grand View University

“It has been a pleasure to work with Becky Lang over the last 25 years. Within a variety of contexts in the wellness arena, I have witnessed Dr. Lang’s mastery as a wellness educator, a health coach, a professor, and, most recently, as a health coaching trainer. I could go on at length about Dr. Lang’s passion, enthusiasm, high energy, wisdom, and deep knowledge in health promotion and behavior change. One of the attributes that impresses me most, though, is her ability to create a relaxed, fun, interactive, and content-rich training environment. Her refreshingly supportive, inviting, and empathic style of training and coaching allows learners to take risks, experiment, try on new skills, and participate authentically in role play exercises without feeling awkward and intimidated. Through Dr. Lang’s coaching and training, people learn–often more than they imagined.”

Jill NorrisRN, MPH, PCMH-CCE, Director, Care Management, University of Iowa Health Alliance