Health & Wellness Wednesdays

“I know I am but summer to your heart, and not the full four seasons of the year.” ― Edna St. Vincent Millay

Summer is HERE! And with the rising temperatures it is easy to grab not so good-for-you foods in order to enjoy summer festivities. Just a few tweaks here and there can ensure that you maintain good health throughout the summer season while enjoying good-for-you foods that satisfy your nutritional needs.

Extended exposure to UV rays and higher temps, along with increased activity result in nutrient leeching and dehydration, both of which damage the skin and the body at a cellular level. Increased sun exposure results in the increased production of free radicals in the body and can lead to oxidative stress.

One absolute must have for optimal cell health is Vitamin C. Vitamin C increases antioxidant levels and neutralizes free radical production. Let's explore some great summer food options to optimize electrolyte levels, cellular hydration, and skin protection!

Water

Water, is, of course, the first and foremost important thing for your skin and cellular health. During the summer months, we lose more water through sweat and increased activity and that must be replenished in order to maintain healthy cell walls, which, in turn, provide protection against sun damage to those surface cells. A good rule of thumb is to intake half of your weight in ounces of water per day. Example: If you weigh 166lbs - aim for 83oz of water. And remember that you get water from fruits and vegetables as well! Nourishing your cells at a deep, cellular level boosts your immune system.

Vitamin C

Most everyone knows that a great source of Vitamin C is citrus fruits, but did you know that tomatoes and zucchini fall into this category as well? Oranges, Grapefruit, Lemon, Lime, Tangerines... along with strawberries, papaya, avocado, and watermelon! Sounds like a fruit salad in the making! Grapes are also great for hydration, but as with all fruit, you must be aware of the natural sugar content.

Magnesium (Mg) and Potassium (K)

Dark leafy greens, such as spinach, cabbage, zucchini, and broccoli are excellent sources of Mg and K. Potassium is a known anti-inflammatory and it helps to manage blood pressure! Nuts are also a great source. Cashews, Almonds, Peanuts, Pumpkin Seeds, and Chia Seeds are rich in antioxidants and a healthy fat source, which enriches and builds on those cell walls. Tomatoes and zucchini also contain Lycopene which protects skin cells from sun damage.

Protein

It is recommended that you consume protein later in the day but earlier than 3 hours before hitting the hay in order to avoid indigestion and insomnia brought on by the digestive process. Good proteins include lean cuts of beef, white meat chicken, eggs, and seafood.

Sodium (Na+)

Another good tip is to avoid sodium (Na+) if possible. Elevated serum sodium levels (the levels in your blood) can attribute to higher blood pressure and swelling in the hands and feet. Increased sodium intake can also cause irregular cardiac rhythms. It is much better to flavor your food with natural herbs and spices to avoid these issues.

Make sure you keep your food chilled in a cooler until you are ready to eat and do not consume food that has been out in the sun for more than an hour. It could contain dangerous bacteria.

So, there you have it! With these ingredients - you could have a great summer salad, fruit salad, bento boxes, and picture-perfect picnics. GO HAVE SOME FUN IN THE SUN!

Diet & Nutrition

What are your favorite healthy foods to eat in the summertime?