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Archive for dehydration

Summer Cleansing and Cooling Foods

Summer can be a good time to change your eating habits. You can begin by eating plenty of fruits and vegetables and avoiding all foods that can make you sick by raising your blood pressure, triggering headaches and migraines, or add extra pounds. Summer is also a good time to spend more time outdoors to burn calories and get your heart rate up! Consider starting some enjoyable physical activities which you can turn into healthy habits – hiking, biking, running? Or working out with me a few times each week! But when it’s hot and humid outside, we all want to be cool, so here are some food for summer ideas that might help you feel and look better in the heat.

The best hydration for summer is FRUIT! It will keep your insides cool. Try to eat fruits grown in season, such as melons, apples, grapes, pears, cherries, apricots, berries, plums, peaches, mangos, papaya, tomatoes as well as all citrus fruits. Go for organic whenever you can. Fruit is both cooling and can act as a laxative, which can not only help your body to cool off, but also help with your summer detox and weight loss.

Leafy GREEN vegetables can also have a cooling effect on the body. You can make refreshing and cooling summer salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive. Other cooling vegetables include: asparagus, cabbage, cucumbers, radishes, broccoli, cauliflower, celery, zucchini. As for roots vegetables, you can eat daikon and beets when you are hot.
La Jolla Fruit stand
Turmeric Detox Dressing is perfect match for your summer salads because it contains turmeric and avocado – two cooling foods. Recipe below . . . . :

Have you tried sea vegetables? Summer may be the right time to experiment with them (kelp, spirulina, kombu, hiziki, arame, dulse) because they ALL can help you feel cooler in the heat.

When you exercise more, you need extra protein. Healthy sources of protein that have a cooling effect on the body are: mung beans, grains such as black or brown rice, quinoa, millet, and (my new favorite) kaniwa . . . plus tempeh, soy milk and fish are all great protein.

Finally, herbs and spices such as peppermint, nettles, red clover, lemon balm, cilantro, marjoram can be a perfect addition to your cooling meals. They can also help simple detox of your body and boost your immune system.

Tumeric Detox Dressing
4 Tbsp. extra virgin olive oil
Juice + zest of 2 Lemons
¼ avocado
1 clove garlic, minced
1 Tbsp. ground turmeric
1 Tbsp. raw local honey — if not vegan
Pinch of iodized salt (to taste)

Blend all ingredients in a blender.  Add more avocado if you desire a thicker consistency.


Staying hydrated in summer heat

Dehydration causes many problems in fitness and health. Drinking plenty of water before and after your workouts will help you achieve a peak performance on the cellular level. As we’re heading in to the summer months, be sure to keep a regular routine of drinking at least 40 ounces of water per day, even more in dry climates. If you’re training in the heat, you should try to bring water with you. There are many great water systems, for example the Fuel belt: http://www.trisports.com/fuelbelt.html. It is a nifty velcro belt that holds multiple mini water bottles. You can also try a camelback: http://www.trisports.com/cb-rogue-70.html which is a very small back pack that carries water you can sip on while you’re running. My favorite is the little hand held water carriers, like this FastDraw pouch http://www.trisports.com/ultimate-direction-fastdraw-n-groove.html. This particular model also carries your iPod. It just depends what’s easiest for you to deal with, and what your sport is. Also, adding ice to your water is helpful at reducing your body temperature if you’re getting too hot, and this makes your heart rate go up, thus your performance declines.
Have a great Memorial Day weekend and keep sipping on clean fresh H20 to enjoy your active outdoor adventures!

Sieze the Summer at Farmers Markets

La Jolla Fruit standWith an abundance of fresh local produce at our local Summer fruit stands and farmer’s markets, now is the time to take advantage of the summer. July in particular offers us the following:

  • Apricots
  • Blueberries
  • Cantaloupe
  • Corn
  • Cucumbers
  • Green beans
  • Kiwi
  • Lettuce
  • Peaches
  • Plums
  • Raspberries
  • Strawberries
  • Summer squash
  • Tomatoes
  • Watermelon

While the U.S. has over $14 trillion in debt, shopping local is more important than ever, rather than buying kiwis from New Zealand for example. At Certified Farmers Markets you work against the debt in some small way. Every little bit counts. If you’re in California, this list leads you to the Farmers market in your neighborhood. Also, if you’re consuming more fruits and raw vegetables chances are you’ll stay more hydrated. Keeping active during the summer months, it’s easy to get overheated. Drinking eight glasses of water each day in addition to eating juicy fruits and vegetables prevents dehydration. Furthermore, taking your multi-vitamins from natural sources has proven to charge up your immune system in ways a pill can only dream of!

Try my “California Caprese Salad” with 1 cup chopped green beans, 1 large tomato diced, 1 avocado diced, 2/3 cup mozzarella and 1/2 cup fresh chopped basil. Mix them together and add 1 tsp fresh lemon juice and 1/4 cup of local Extra Virgin Olive Oil. Season the salad with sea salt and pepper.

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