Author : Dt. Mrs Rohini Diniz
Hello Ally, Hope you all are doing absolutely fine! 
Summers have arrived and so has the heat wave. I’m sure we have read several Dos and Don’t about the Heat Wave, so in order to cope with the same what exactly should we do? A major question in the minds of the people.
Why worry! As this week in the #BeingAllycaralTuesdayTips – we have penned down how to Stay Cool this Summer with the Right Diet.
We all know, Summer is one of the most difficult seasons of the year as the scorching sun coupled with high humidity and hot wind makes life uncomfortable for one and all. The high temperature results in sweating which leads to a loss of fluids along with the electrolytes- sodium, potassium and chloride from the body resulting in weakness, fatigue, muscle cramps and ultimately dehydration which is a serious health risk if left untreated. By having the right types of food and beverages in summer, one can stay cool and energetic even on the hottest of days. So what’s the delay – Let’s get to know the Top – #BeingAllycaralTuesdayTips :
As our body cannot store water, maintaining adequate hydration is the biggest challenge during summer since there is a great loss of fluid from the body due to sweating and also through urination. Keep in mind that if the fluid requirement is not met, one is also at risk of developing kidney stones or urinary tract infection. There is nothing like drinking a glass of cool water on a hot humid day. Water is the best zero calorie drink that one can have during summer as it does not add calories to the diet as most other beverages do. It does not matter whether one drinks water plain or chilled. Before going out of the house in the sun drink a glass or two of water and carry a bottle of water along with you to quench your thirst as and when needed.- The hot sultry weather dulls the appetite so foods eaten should be light, appetizing and easy to digest. Cold soups, sandwiches, solkadi–rice, curd rice, fruit or vegetable salads and raitas, fruit milkshakes and
smoothies are ideal foods for hot days. - Avoid spicy and oily foods.
- Use low fat milk to prepare milkshakes.
- Curd based beverages such as lassi, buttermilk (Chas) and smoothies are nourishing and refreshing. These beverages are rich in protein, calcium, vitamin A and B vitamins and also probiotics or good bacteria that have many beneficial effects on health. Make these beverages lower in calories by using fat curd or yoghurt and avoiding excessive amount of sugar.
- Combine the curd with the pulp of either mango, strawberry or any other fruit of your choice to make fruit lassi. Use a little honey for sweetening instead of sugar. Fed up of the usual beverages? Try something different. How about cucumber lassi or kakdi lassi? Sound’s exotic does’ntit?. But its simple to make. Blend together curd, grated cucumber and chaat masala to taste till smooth. Serve ice cold on a hot day.
- Come summer and one can see a wide variety of both wild and cultivated fruits in the markets. Jackfruits, mangoes, guavas, watermelons,kanttam (wild cherry), jambuls,jagomas, boram, chunnaetcare some of the summer fruits available in Goa.Fruits are good sources of natural sugars, vitamins, minerals, dietary fibre and antioxidant compounds all of which are essential for good health. The juicy fruits contain water and help quench thirst and are refreshing foods on hot summer days. It is better to eat fruits whole rather than consume them as juices, since the process of extraction of juice separates the pulp from the juice there is the loss of valuable dietary fibre along with the pulp.
In this difficult moment, all we can say #StayHealthy #StayHomeGoa #StaySafe
In wellness vibes to you by,
Dt. Mrs Rohini Diniz
Nutritionist and Author
21 years of experience Practising at Panaji
Disclaimer: This informs readers that the views, thoughts, and opinions expressed in the text belong solely to the author, and not necessarily to the organization, committee or other group or individual publishing it.
First : Whatever foods and drinks we consume need to be nutrient dense. Focusing on getting enough of Vitamin C, D, E, Zinc, Omega 3 Fatty acids, good quality protein foods as well as Probiotics and Antioxidants. Woah, too much to deal with? Not really. Let me break it down for you in a simple form, I’m sure most of us love to have Sabja/ Basil seeds (the seeds added into a falooda drink). Well, these tiny power house of omega 3 fatty acids (the good fat) helps in reducing body heat, inflammation and acid reflux which improves digestion and immune health. Including at least 1 teaspoon of these seeds into one glass of lemon water or homemade buttermilk or even kokum juice will be fantastic! Lemon & Kokum being rich in Vitamin C is good, as well as Buttermilk being a natural probiotic to maintain a good gut microbiota which helps in cooling your digestive system. Gut and immune system work hand in hand to protect against unwanted virus. Having a chilled tender coconut water is also quiet refreshing rather then having a packaged drink that’s loaded with sugar and preservatives which won’t do any good to your health. So, keep it low on adding those extra calories from sugar into your diet.
