Hydrate to Live a Healthier Life

rich blue ocean water seen from above

Water is essential for life and has many benefits to our health. It helps maintain hydration, weight and healthy skin. It also aids in digestion, helps with the absorption of nutrients, and supports the immune system. In fact, the human body is made up of about 60% water meaning hydration is key to maintaining good health.

Interestingly, it’s also important to stay hydrated to maintain optimal brain performance. The human brain is made up of nearly 80% water and the rest consists of fat and protein. Our brains are sensitive to dehydration, which can lead to fatigue, headaches, confusion, and difficulty concentrating.

pouring water into a glass with lime and mint

The recommended water intake needed for daily hydration is not a fixed number. It can be different for different people and depends on factors like age, weight, types of food consumed and physical activity levels. A rough estimate is that one needs to drink 2 litres of water per day.

As we transition to the warmer months where most of our summer is spent outdoors, here are some tips on how to stay hydrated.

  • Drink a glass of water when you first wake up
  • A quality, good-looking water bottle is a visual reminder to drink more water throughout the day
  • This will also be helpful to have handy when you are exercising to replenish water lost through sweating
  • Set a daily goal and encourage your friends to join in
watermelon slice by a pool with love heart shape cut out

You can also choose to eat meals filled with fruits and vegetables that are high in water content. For example, these percentages show roughly how water-rich the following fruit and vegetables are:

  • Watermelon is 92% water
  • Cucumber is 96% water
  • Broccoli is 90% water
  • Tomato is 94% water
  • Orange is 86% water

Staying hydrated is a vital component of living a healthier life. We hope these healthy hydration tips will help you to keep hydrated as we enter Summer and start to spend a lot more time outdoors in the sunshine.

young man sitting on a fence drinking water

Açaí: The Power Berry

Açaí berries are a type of tropical fruit that is native to Brazil’s Amazon rainforest. They have one of the highest antioxidant levels of any fruit worldwide, as well as other nutrients that help to improve your health and wellbeing. Widely recognised as a delicious and powerful superfood, the taste is described as a combination of mixed berries with a hint of dark chocolate.

Studies have now confirmed the extreme health benefits of the Açaí berry. With 5 times the antioxidant power of blueberries, they are known for their ability to help reduce inflammation and protect against cell damage. Take a look at some other health benefits below:

Reduces Cholesterol Level

Açaí contains Omega 9 which is a monounsaturated essential fatty acid that helps to lower your bad cholesterol level, while maintaining your good levels.

Purifies & Detoxes Your Body

The unsaturated fatty acids in Açaí eliminate the saturated fatty acids that make you feel tired and sluggish.


Açaí contains anthocyanins that contribute to the deep colour of the fruit. Anthocyanins are said to have many health benefits such as reducing inflammation and improving heart health & brain function.

Look Younger & Live Longer

With the highest concentration of antioxidants of any berry on the planet, Açaí helps reduce signs of ageing and stress.

Fibre Intake

Açaí contains approx. 44.2 grams of fibre per 100 grams of berry. Fibre helps prevent constipation, colon cancer and other intestinal disorders.

Improves Power of Concentration

Açaí also contains Omega 6 which is a polyunsaturated essential fatty acid. Your body needs fatty acids for optimal function of the brain and the eyes. It also boosts your libido while helping your body absorb life-essential vitamins such as Vitamin A, E, D & K.

Other known benefits include boosting energy levels, increased stamina and is also said to speed up the recovery process after exercise. The benefits of Açaí bowls are endless and with most of us living a busy lifestyle, Açaí bowls are a great option for breakfast to boost your mornings!

Source: amazonpower.com.au

Pitaya Perfection

The Dragon Bowl, made from pitaya aka dragonfruit

We all know summer has a lot of things going for it: long days at the beach, icy cold drinks, lazy Sunday barbecues. But one of our favourite things about summer is having an excuse to eat fruit for breakfast, lunch and dinner.

In warm weather we often crave lighter, cooler meals, which means it’s the perfect time to up your fruit intake. And while we love our oranges, apples and bananas, sometimes it’s good to try something a bit more… exotic.

One of the most out-there fruits you’ll see this season is the pitaya, which you might have heard referred to as dragon fruit.

Pitaya are a bright, almost fluorescent pink fruit with distinctive green-tipped leaves. Inside, the most common variety has pearly white flesh with tiny black seeds (similar to a kiwifruit).

Now, we should warn you that pitaya don’t taste quite as bold as they look – the flavour is lovely and mild, kind of like a sweet cucumber. The flesh is delicious on its own, and because it’s high in dietary fibre and vitamin C it’s also a great addition to smoothies, juices and fruit salads. 

For a delicious summer breakfast (or lunch – we don’t judge) keep an eye out for Raw Energy’s new Pink Pitaya SuperBowl.

6 Simplified Superfoods You Should Be Eating

Vibrant red goji berries

So you know that superfoods are SUPER, but do you know why? Or which superfood is best for you?

We hear you! There are just SO many superfoods spinning around, promising to offer you optimum health, confusing us with their strange pronunciations (check out this video for some serious superfood pronunciation LOLs).

Our cafes are totally into superfoods but we’re also into making sure you’re gulping down the right superfoods for you. Depending on what your body needs, we’ll help you find your nutrition boost with these six common superfoods – simplified!

1. CHIA SEEDS – A seed native to Mexico.

Chia is known to be packed full of goodness for your heart, bones, digestion and muscles!
These seeds may be little but they’re filled with omega-3, antioxidants, protein, fibre, iron, calcium and manganese.

How to enjoy: Add a scoop of chia to your smoothie!

2. SPIRULINA – A natural blue-green algae, dried into a nutrient-rich powder.

Spirulina contains antioxidant properties, great for your immunity and energy!
This slightly sweet powder is full of protein, potassium, magnesium, antioxidants, B-vitamins, iron and calcium.

How to enjoy: Mix with your favourite juice!

3. MACA – A root vegetable that is dried into a powder.

Maca is known for its nutritional ability to help your mood, endurance and memory!

You’ll find lots of antioxidants, vitamin C, copper, iron, vitamin B6, manganese and potassium in this super powder.

How to enjoy: Pair this superfood with your smoothie bowl base!

4. LSA – A blend of linseeds, sunflower seeds and almonds.

This powerful blend of three contains all the good stuff for your brain, heart and skin!

Bringing linseeds, sunflower seeds and almonds together creates a combination that is full of vitamin E, magnesium, manganese, fibre, B vitamins, protein and omega-3.

How to enjoy: Add a sprinkle to your muesli!

5. GOJI BERRIES – An edible berry widely cultivated in China.

Goji berries have powerful nutrients for your eyes, energy and focus!

With loads of vitamin C, fibre, vitamin A, zinc, iron and antioxidants, these are seriously edible gems.

How to enjoy: Blend into a smoothie or add on top of any breakfast bowl creations!

6. CACAO – Raw cocoa beans, often cold-pressed and ground into powder.

Cacao is packed with all the good stuff for your digestion, skin, mood and energy!

Don’t let the irresistible dark chocolate taste fool you this is one ingredient that’s totally healthy! Cacao is rich in antioxidants, magnesium, vitamin A, zinc, iron, calcium and contains caffeine.

How to enjoy: Blend into your banana smoothie to create a healthy choc-banana shake!

Look out for these six popular superfoods at your local Raw Energy cafes and add them to your order for an extra health boost! You can take a sneak peek at our menu here.

Match(a) made in Heaven

Selection of matcha energy balls, smoothie and latte

– According to legend, green tea was first brewed in ancient China more than 4000 years ago – which means it’s been on the list of healthy drinks for a few centuries or so. But your favourite herbal brew now packs an even bigger nutrient punch, thanks to the growing popularity of matcha green tea.

No, matcha isn’t a new dating app: it’s a finely ground green tea powder made from specially grown and processed tea leaves. Soft, supple young leaves from the top of the plant are carefully picked and dried in the shade.  The stems and veins are removed, and the leaves are ground to create a fine, vibrant powder. It looks like it could be used as eyeshadow in a wacky, jungle-inspired episode of America’s Next Top Model, but instead it’s brewed in traditional Japanese tea ceremonies. It’s also drunk by health-conscious tea lovers the world over. 

Drinking matcha green tea allows you to ingest the whole leaf, rather than just the brewed water. This means a greater dose of chlorophyll and anti-oxidants like theanine, an amino acid rumoured to help reduce stress and boost mental clarity. The traditional brew is made with hot water, but it can also be whisked with milk for a bright, creamy green tea latte – the perfect alternative to your afternoon caffeine fix.

And trust us, drinking leaves has never tasted this good (for you): matcha tea has an earthy, almost grassy flavour and a sweet, lingering aftertaste. Not a tea drinker? You can also add the powder to smoothies, cakes, muffins and even soup for a bright burst of goodness.