Our body is a system that works holistically and rhythmically. Its work is influenced by external factors: circadian rhythms and seasonal changes. It is worth paying attention to these changes and helping the body to experience them without undue stress.
Nutritionist and wellness expert Ksenia Shatrova told how to adapt your diet in the heat.
6 tips on how to adjust nutrition in the summer:
- Regular water balance - you should monitor not only the intake of liquid, but also the electrolyte composition, therefore, in the heat, you should use salted/mineralized salt water/water with electrolytes.
- A sufficient number of nutrients - regardless of the season of berries and fruits, it is worth remembering that it is important for us to have a sufficient number of proteins and fats, which perform many functions in our body.
- Reducing fruit snacks will only reduce the feeling of satiety-hunger, as a result - overeating.
- Variety of seasonal - mix herbs, vegetables and leafy salads.
- Change in activity = change in diet - if you have a more active and longer day in the summer, then it is normal to change the diet a little and add a snack.
- Cool dishes will saturate and cool.
4 summer plates for a balanced diet:
Summer mix:
- salad mix (arugula, chard, dark spinach, carrot/beetroot) and seed mix
- fresh vegetables/fruits (radish, celery, fennel, green apple)
- new potatoes with dill and butter
- turkey liver stewed with seasonal vegetables
Vegetarian version of the plate:
- salad mix (arugula, chard, dark spinach, carrot/beetroot) and seed mix
- fresh vegetables/fruits (radish, celery, fennel, green apple)
- new potatoes with dill and butter
- stewed beans with pumpkin seeds and sesame paste
Vegetarian plate designer:
- lettuce (chard + arugula + kale)
- canned chickpeas and quinoa
- a mixture of sesame and pumpkin seeds
- summer sweet beet, cut into thin slices
- peach/apricot slices
- tahini dressing with lemon juice and cilantro
Summer cold soup:
- vegetables (cucumbers, radishes, potatoes)
- boiled egg - cut half into strips, and leave the other half for serving
- finely chopped greens (onion, dill, parsley, cilantro)
- boiled shrimps
- pour ayran and serve cold
By the way, many delicious and simple recipes for every day are in my "FOOD PLAN", which can be quickly picked up via the link on Instagram .
What to drink in the summer heat?
To maintain the water balance, you can add not only clean water, but also all fresh fruits, berries, vegetables - this is also a source of water. You can also add:
- kefir and fermented milk products
- soups and broths
- tea
- smoothies and mineral drinks
Most often, it is worth choosing clean water, not strong herbal tea, matcha.
Sweet drinks do not overcome thirst, but only mask it, so it is almost impossible to get drunk on soda. If you want something tasty and unusual, it is better to choose prebiotic drinks: water kefir, kefir-soda, mate, kombucha.
