Dr Sakina - A Quick-n-Easy Summer List
Dr Sakina - A Quick-n-Easy Summer List
Heat waves are upon us. Just how do we deal with stepping out and battling the summer sun? Dr Sakina Patrawala, of Zeal Wellness Nutrition, gives us some most essential tips to make your summer a breeze
Phew! Summers are around the corner and I am already dreading the heat, excess sweating, multiplied by the excessive dirt and pollution everywhere! Out of all the seasons, summers are generally more difficult to handle, all thanks to:
• Excess baggage to carry – umbrella, hats, caps, sunglasses, etc.
• Perfect attire. It must be suitable to the work atmosphere and be summer-friendly at the same time.
• Sunscreen application. It may be time-consuming amidst a hectic morning schedule.
• Managing excess sweating. Oh!! Don’t even talk about it!
Mood swings, irritability, lack of concentration, exhaustion, lack of energy levels fatigued by the end of the day,
are just some of the starting points to mention, while thinking about problems faced during summers.
As a registered dietitian and sports nutritionist, I can vouch that the right kind of foods at the right time can resolve many of the above issues. A lot of your summer preparations will depend on the kind of work you are in, your work space and your time management skills. Yes, you read it right! Few preparations may require some of your valuable time, a little increased kitchen-workload or additional help in the house.
To start with (the planning stage)…
• Increase your water intake by 500-800 ml
• Include 2-3 fruits in the day.
• Make a menu with different liquids to be drunk during the day (fresh juices/ice tea/buttermilk/lassi).
• Make a list of the hydrating foods and plan how to include those in your diet.
The ingredients to be put to use…
• Iced tea/coffee
• Fresh/seasonal fruits like berries, orange, lemons, melons and mangoes
• Corn
• Tomatoes
• Coriander
• Mint
• Yogurt and its products
• Bottlegourd
• Cucumber
The final product list …
With the above ingredients, the product list is endless. There are numerous quick -n-easy ways to include this in your diet!! Few examples would be:
• A mint and cucumber cooler
• Plain jeera buttermilk or mint-coriander buttermilk
• Tomato-cucumber salad
• Watermelon sorbet/juice
• Paneer-corn-pomegranate salad
• Bottlegourd and jaggery juice
• Bottlegourd raita
• Nuts and berries energy pack
• Fresh melon juice
How to add them to my summer quick list??
Yes, that’s the trickiest part! With our hectic schedules and other innumerable reasons, we tend to neglect our meals and diet regime. What can you keep in mind?
• Never skip your breakfast. That’s the most basic meal of the day – have it like a king/queen! It will surely give you a good kickstart, will improve your memory and concentration and will ensure a smooth-running metabolism throughout the day.
• To ensure that you are well-hydrated throughout the day, carry 2 things – fresh fruit juice to be had as soon as you reach your workplace and buttermilk (chaas) to be had during lunch.
• Add 2 tsp of chia seeds soaked overnight in your drinking water. A clear skin and a clear stomach are what you can expect!
• Improve your skin and hair texture by adding coloured fruits and veggies in your diet – add them to your salad, make fresh juices, just have them raw or top them on your pizza/ crackers/ khakras, etc.
• Dates are the most power-packed food for your summer hunger pangs, for your late evening hunger, for your low/drained out body! Carry them in zip-lock bags or stock them on your work desk!
So, you are all set to step into the summers with an easy and healthy to-do list! Among these, do not forget to balance your meals with protein-rich foods, do not skip your meals and stay well-hydrated throughout the day! For any other diet needs, I am just a call away!