Summer is the time when body works differently and has different needs, mainly because it strives to decrease the temperature through water elimination. During the year, our body goes through changes and has different needs and adaptation methods related to environmental conditions.
If in winter time we need more energy to maintain body temperature in cold weather, in summer the body temperature has to drop, mainly through water elimination, but, together with this, with the loss of significant quantities of mineral salts.
In addition, in summer we feel the need to develop more outdoor activities and take advantage of the sun – thus increasing the risk of dehydration, may occur variations in blood pressure.
Rules for a beautiful but healthy body:
1. Eat 4-6 servings of fruits and vegetables per day
Raw vegetables are preferred for salads. Warm season offers a variety of vegetables and fruits, the recommendation is to have as many colors on the plate as possible: orange (for content in beta-carotene), red (for flavonoids), green (for vitamins, fibers).
Beta-carotene is a great protector of the body, especially skin and mucous membranes that protect them from adverse effects of the sun.
2. Eat at least two times a week, fat fish
Choose salmon, mackerel, herring, because they are rich in omega 3. On other days, low protein intake may be given with meat chicken, turkey, fish or eggs.
3. Choose non-fat dairy products
It’s good to drink fresh diary products, which has less fat (yogurt, cheese, cheese, cottage cheese, kefir, sweet milk), but with measure. By exposing the body to the sun, you will better absorb the calcium content in these foods.
4. Do not forget water
Do not forget the daily intake of water, according to the great quantity of water lost in summer (by heat, exercise). We recommend at least 2 liters of water per day. Water is an essential part of any healthy diet and intake should increase during the warmer summer months. Warm weather itself, as well as exercising in warmer weather, will make you sweat more causing you to lose more fluids. It is important to replace these fluids to stay hydrated, keep electrolytes in balance and avoid simply losing water weight versus fat. Water has no calories or fat and fills you up to prevent you from reaching for food when your not hungry.
5. Eat Fibrous Foods
Fiber is the part of plant foods that is neither digested or absorbed in the body. Although it is not a nutrient, it is an essential aspect of a healthy diet as it aids in the regulation of a healthy digestive system and fills you up. Fiber helps push food and materials through the body which eliminates waste products and toxins that lead to digestive upsets such as bloating and constipation. Its satiating quality prevents you from eating too many foods throughout the day that could lead to excess weight gain. Foods high in fiber include fruits, vegetables and whole-grain complex carbs such as whole-wheat bread and brown rice.
Processed foods are refined foods that lose their nutrients during the milling process and typically have added preservatives to extend their shelf life. These foods, such as candy, chocolate, granola bars and cookies are often high in unhealthy saturated fats and sugar. Excess fat and sugar intake will lead to weight gain and increase the risk of heart disease, stroke and diabetes. Avoid or limit consumption of these foods and snack on healthier options such as low-fat yogurt with berries and granola and carrots with pita bread and hummus.
Drink Up And Stay Fit
Summer is here and so are afternoon happy hours (and lots of them). While you sit outside and enjoy your favorite beverage, do you ever wonder just how many calories are in that alcoholic concoction? Probably not. But when beverages contribute almost one-quarter of the calories many people consume, it’s important to consider the diet-damaging impact your drink will have on your body. So, from margaritas to mojitos, here is a rundown of the drinks to sip on and the beverages to avoid when it comes to alcoholic drinks this summer.
Drinking darker, richer beers may eventually get you looking a bit, well, stout. Loaded lagers, like porters and cream stouts, can pack up to 200 calories per serving. Plus, they tend to be served in pint glasses as opposed to 12-ounce bottles or cans, meaning you will drink more – and pick up more potential pounds.
The light and crisp flavors of these wines just scream summer, and the best news is that you can get away with just 110 calories per four- to six-ounce glass. Cut calories even more with a spritzer: Mix two ounces of white or rose wine with four ounces of seltzer for a mere 40 calories.
At just 149 calories per drink, the trendy mojito (a blend of rum, sugar, crushed mint, lime, and seltzer) is light on the lips and easy on the hips. And the ol’ standard martini ranks a close second with 150 calories. For an extra boost, have your martini shaken, not stirred. A study published in the British Medical Journal reported that shaking a martini doubles its antioxidant properties.
Unfortunately, these summer staples aren’t the best for that bikini bod. Drinks that come from mixes tend to contain both calories and fat, especially those made from cream-based liqueurs, like pina coladas and daiquiris (which can cost you a whopping 449 calories!). Frozen margaritas run from 300 to 500 calories. But, if you must have one, save yourself 150 calories by requesting yours on the rocks.Related posts: