Sensible Summertime Eating
Summer officially starts in a few days. Let the fun begin. We will be spending a lot of time outdoors with family and friends. There is barbeques and county fairs, farmers markets and of course fresh eats from our own gardens. As all American as this time of year is, it does come with some eating and digestive challenges.
> Picnic and outdoor party food can spoil quickly in the heat.
> It is easy to become dehydrated.
> We get more exercise and can often "over-exercise".
Here are some tips on healthy eating for the summer:
1. Get enough fluids. Drink water steadily throughout the day.
Don't let yourself get so thirsty that you gulp down volumes of water all at once. Carry a water bottle with you so that you have access to water at all times. Dehydration can result in nausea, headaches and constipation.
2. Avoid eating acidic and fried foods. Acidic foods include citrus fruits, tomatoes, coffee, tea and sodas. Fried foods and cheese take longer to digest and they can cause heartburn and irritation to the intestinal tract.
3. Supplement your diet with Enzymes. The way we prepare our food i.e. baking, barbequing, and microwaving removes the natural enzymes from foods like raw veggies, fruits, and nuts. You can easily add an enzyme supplement to your diet. Seek help at your local Whole Foods or nutrition store.
4. Eat smaller meals more frequently. It is easier for your digestive system to process smaller meals and eating more frequently keeps your body fueled throughout the day. When you know you will be going to a picnic or a bbq don't go "starving" and when you arrive take small portions of food and eat slowly.
5. Slow down. Take time to chew your food and enjoy the flavors. Be mindful when you eat. So many of us rush through our meals, chewing our bites only a few times. Take the time to cut your food up into small pieces and chew each piece well. This also aides in your digestive process. Wait at least 30-45 minutes after you exercise to eat. This allows your body to balance it's blood flow from your muscles back to your stomach.
6. Store and serve foods properly. A rule of thumb is that hot foods should be kept at 140 degrees or warmer and cold foods should be stored and served at 40 degrees or colder.
Make your summer great!
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