Eat Healthy In the Summer with These Delicious Summer Nutrition Tips

Healthy Habits
Eat Healthy In the Summer with These Delicious Summer Nutrition Tips
It’s summertime, and it’s time to hit the road, head to the beach, and take to the trail…
But before you soak up the sun, it’s important to fuel your body and brain with proper nutrition
In this article, we cover some of the best ways to eat healthy (and drink healthy) this summer. 
Are you ready to take the summer by storm?
Quench your cells and reduce inflammation with these summer nutrition tips:

Quench Your Thirst 

Your big backpacking trip is right around the corner, and then suddenly the unthinkable happens…
Your head is throbbing, your muscles are sore, and you have the energy of a slug. 
Did you catch a rogue virus?
Is it food poisoning setting in?
Nope…it’s good old fashioned dehydration, and you could have easily avoided it with these 3 thirst-quenching hydration tips:

1. Get Plenty of Electrolytes

When you’re hot, you sweat…and when you sweat, you lose electrolytes.
As a matter of fact, most of the symptoms of dehydration actually come from electrolyte imbalances in the body.
Electrolytes support energy and aid water absorption, so this summer make sure to stock up on…
  • Potassium 
  • Magnesium
  • Calcium
  • Sodium 
  • Chloride
Luckily, foods like cucumbers and coconut are full of electrolytes. 
However, the best way to stay hydrated is by adding sugar-free electrolyte mix or Himalayan pink salt to your water. 
Step #1: find it at your local health food store. 
Step #2: add it to water. 
Step #3: enjoy a headache-free, energized summer!
Just don’t overdo it, and make sure to check out the ingredients to make sure there are no harmful chemicals in the electrolyte mix or Himalayan salt that you choose.
Believe it or not, there is such a thing as drinking too much water. 
What’s the big deal with drinking too much water?
When you urinate, you don’t just lose fluid…you also expel electrolytes. 
This means that the more you drink, the more electrolytes you’ll lose. (1)
Thankfully, you can prevent dehydration by sipping on water throughout the day and taking electrolytes. 

2. Low-Sugar Beverages

Sure, sugar lights up your taste buds, but it also comes at a cost: it promotes inflammation. 
Worst of all, bad gut bacteria (the kind that promotes obesity) feeds off sugar!
This summer, ditch the soda.

Instead, try drinking coconut water or flavoring your water with a squirt of lemon or lime.

Lemon juice has a ton of health benefits without the downsides…

3. Add Lemon Juice

Lemon juice supports the immune system and speeds up digestion. 
This means that it’s great for staying healthy and shedding pounds!
But lemon juice doesn’t stop there…
It also keeps the skin glowing by supporting collagen production.
Collagen is a protein that gives structure to your cells and keeps them looking young.
Lemon juice also repairs gut damage and reduces inflammation. 
To top it all off,  lemon juice reduces acidity levels in the body. 
When it’s all said and done, lemon juice is the perfect addition to your summer nutrition plan.

Eat Fresh, Seasonal Produce

Seasonal fruits and veggies contain more nutrients than out-of-season produce. 
This is because it’s picked when it’s ripe and doesn’t have to travel as far. 
Try to take advantage of these delicious summer foods while the time is ripe:

1. Boost Antioxidants with Berries

If you follow an anti-inflammatory diet, then you should be doing backflips over berries. 
These little buggers are packed with antioxidants and are bursting with flavor:
  • Raspberries
  • Blueberries
  • Strawberries
  • Blackberries
Raspberries and blueberries in particular have next to no sugar and contain mountains of nutrients. 
In fact, the antioxidants in raspberries may even play a role in killing cancer cells. (2)

2. Munch On Chard

Chard is a member of the beet family and has an earthy, mellow taste. 
Nutrition-wise, it’s high in fiber and is great for gut health. 
Try sautéing the leaves and stems with garlic (another seasonal summer food).
You can eat it raw as well, but the nutrients are much easier to absorb when fully cooked. 

Fight Inflammation With Food

During the summer, the heat and sunlight can increase inflammation. 
That’s why it’s more important than ever to fill up on anti-inflammatory foods. 
Here are some of the top foods for reducing inflammation:

1. Cucumbers

Cucumbers love warm weather, and that’s great news for eating healthy in the summer. 
Overall, they have a cooling effect on the body. 
Not only are cucumbers anti-inflammatory, but they also hydrate the skin and reduce free radical damage. 
What makes cucumbers so powerful?
They contain detoxing compounds called polyphenols that slow the aging process.
 Not a bad deal for those hot summer months!

2. Celery

Celery isn’t in season until late fall, but that doesn’t mean you shouldn’t eat it all summer. 
As it turns out, this stalky green vegetable is one of the best foods for reducing chronic inflammation. (3)
In fact, if you have rheumatoid arthritis (RA), you’re going to want to fill up on celery year-round.
When it comes to fighting inflammation, it’s always celery season!

3. Ginger and Turmeric

Ginger and turmeric are technically root vegetables, but we use them as herbs. 
Turmeric has a mild, earthy taste and ginger has a spicy kick. 
Although they taste totally different, they’re both powerful anti-inflammatories. 
Just make sure to take turmeric with fenugreek seed or black pepper extract to help with absorption.
Luckily, ginger is more bioavailable and you can just eat it straight. 
If you have any further questions about how to eat healthy in the summer, our providers at Complete Care Health Centers are happy to help. 
Feel free to contact us today for more advice about the best ways to eat healthy during the summer.
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