Summertime and the livin' is not so easy ...........

 

 

 

 

Food for thought

 

Choose white meat over red meat, as red meats are heavier and take longer to digest.

Maximise your intake of fresh seasonal vegetables and fruit Choose a lot of colour in your fruit and vegetables. Get inspiration from other cuisines.

Mediterranean cuisine is fresh, tasty and healthy and a great option for summer. A lot of the recipes are also compatible with the Indian palette.  

All food should be prepared simply with less fat and low in spice. Use enough salt for flavour but avoid very salty foods as it causes water retention.

Melons, papaya, pomegranate, sweet limes, strawberries and mango are in abundance in summer and make for very healthy snacks in between meals. Eat small portions of fruit in between light meals.

Substitute whole eggs with egg whites, they are refreshing and healthy, and easier to digest.

Infuse fresh mint into water leave overnight and drink this lightly flavoured water its very cooling and has a lot of healing properties

Stay away from too much insoluble fibre as it causes bloating and prolongs the digestion process

Yogurt in any form, is a great cooler and a healthy option for protein, calcium and probiotic. We tend to lose our appetite in summer so a fresh yogurt smoothie with summer vegetables or fruit are a good substitute for a meal. 

Substitute coffee with tea infusions, they are packed with antioxidants and even though consumed hot are cooling on the body – mint tea, lemon tea and chamomile tea are good options. Avoid ginger infused or masala tea as its very warming and a great choice in winter.

Go easy on the beans (legumes) they are again very warming foods and best had in winter, cause flatulence and discomfort in summer.

 

Hydration in the heat

 

Most of us work in air conditioned environments and at least have coolers at home.

We feel the heat  most if our work exposes us to the outdoors. So for those who travel around in the heat or spend a fair time outdoors in summer they run the maximum risk of dehydration and sun stroke.

To avoid this take plenty fluids in the form of water, coconut water, iced green tea and fresh juice. Ensure you have a bottle of water at all times and keep sipping as you go through the day.

There is no exact figure on how much water we should drink, we need to drink water as per our need.

Never ignore thirst and likewise don’t keep drinking just to fill some quota.

Our body will indicate whats the right amount needed. In air conditioned environments our body needs less so don’t drink aimlessly as you would retain water and feel bloated.

 

 

Do's and Don'ts

 

In summer food should be light.

When I say light I mean you need to simplify the method of preparation tone down on the oil and fat, and use less spices like pepper and garam masala as they have warming properties which are lovely in winter but can cause acidity in summer.

Coriander, cumin and turmeric have soothing and healing properties and keep you feeling fresh and cool.

Substitute red chilly powder for fresh green chillies if you have to -  and use lots of mint and coriander in your preparation as well as garnish. They have cooling properties.

 

 

Health Risks in Summer

 

 

The widely known risks are dehydration and sun/heat stroke

A big risk that not too many people are aware of is that in summer gastroenteritis and intestinal infections peak. This is due to us reaching out for fluids and not always being too careful of hygiene.

Don’t drink sugar cane juice or other juices from street hawkers. Have coconut water when you need something off the road, cucumbers are very appealing sold on the roadside, but they splash them with contaminated water. So be very careful of eating from roadside vendors.

Headaches due to sun exposure, heat and glare are common. Sun glasses protect you from squinting and tensing the muscles in your face resulting in headaches.

Protect your children, children don't know how to recognise the symptoms of heat exposure and forget to drink water.

Urinary tract infections are highest in summer, watch out for yourselves and your kids. swimming is a great attraction but pools are the source for bacterial and fungal infections and children tend to swallow water in pools so UTI's, skin and gastrointestinal infections reign supreme.

 

 

Summer Fit

 

 

In summer the body generally fatigues fast.

Tone down the intensity of your exercise and exercise early in the morning even if you work out in a gym. Your energy is at its peak.

Take a cat nap for 10 min's when you feel low and you need to rejuvenate yourself.

Focus on flexibility and cardio in summer as your body temperature elevates with much less effort and you can maximise the benefits of these exercises.

Go lighter on weight training as fatigue sets in sooner and when your body is fatigued you are most prone to injuries.

Swimming and aqua aerobics are great forms of exercise while staying cool.

Beware not to go swimming when its very hot, early morning or after sun down are best. Its very deceptive being in water when its very hot you don't realise how dehydrated or fatigued you can get.
 

 

R&R

We don’t relax enough. We must take time out to rest, relax and respect that your body can do only so much.

Don’t underestimate the heat. Stepping out for an hour even in the airconditioned comfort of your car takes its toll. 

Remind yourself to chill, and don't feel guilty about it. Its normal to feel drowsy and grumpy in summer....so give in

However if you are cooped up in an office all day then you need to get moving J and get a little early morning sun exposure for your daily dose of Vitamin D.

 

Heat makes us more irritable. Relax, stay cool and you are likely to stay calm.

 

"Have a wonderful summer and when it gets too hot to handle imagine the smell of raindrops on dry ground and smile it helps me get through it"