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Welcome to my blog. I share thoughts and facts all about food, nutrition, and living a healthful life. I hope to see you around!

Quench Your Summer!

You walk from your mailbox to your house and you're already sweating - summer is here!

You approach your car door and to your surprise your hand recoils speedily because of the heat of the car - summer is really here!

After what you thought was a leisurely stroll outside, upon your return, you automatically dash to the freezer to stick your head inside - summer is officially here!


With the entrance of June, the weather has already begun to change. And I've already heard my fair share of..."ugh, its hot! Summer must be here." 

With being hot, uncomfortable, sweating, and having a constant need for AC, we all need to make sure that we are staying hydrated. Not only that- but how do we stay cool in the heat? What can we do to keep our body temperature down and not be concerned every time we plan an outside adventure?

Let's start with talking about water. One of the biggest necessities for a healthful life and a life-source for all of our cells, organs, and body as a whole is... H2O.

Recommended daily intake of water for males is 15 cups of water (3.7 liters) and for women it is 11 cups of water (2.7 liters). Water that contributes to a person's daily intake can actually come from all kinds of beverages, but only about 20% of it comes from food. Water needs can become highly individualized once you take into account your health status (including but not limited to, lactating or not, age, or presence of a health condition), how active you are or how hot your climate might be. What this means for us: 

water recommendations are just that - recommendations. We should be striving to reach them, but keep in mind that your own thirst ques should be guiding you as well. 

Drinking even a reasonable amount of water throughout the course of a day can seem like a real challenge, but let's explore how to make it all go down easier! 

  • Drink a cup right when you wake up
  • Drink before and after meals (some feel comfortable drinking during meals, so that is another option)
  • Drink with snacks
  • Drink after physical exercise (or even a walk outside - depending on the temperature!)
  • Include high water content fruits and vegetables throughout your day (melons, lettuce, celery, strawberries, oranges, bananas etc.)

Additionally, to aid our body in braving the heat, here are a list of "cool" ideas. They will certainly help you on those "I don't want to be outside in the sun" days. Not only will they help to cool your body down, but some of them will contribute to your overall water intake as well! 

  • Wearing loose clothing (including breathable socks!) will help air pass through and allow your perspiration to do its thing - cool your body!
  • Go for a swim! Make sure to apply and re-apply sunscreen! (in our family we like to put sunscreen on when we wake up in the morning - at the same time we brush our teeth!)
  • Utilize accessories such as sunglasses or hats to further protect you from the heat!
  • Freezing a freezer safe water bottle! Giving you cold water for hours!
  • Freezy Watermelon Slices (This one barely needs a recipe, but just in case...slice up an inch to two inches thick watermelon triangles with the rind removed. Stick in a popsicle stick and freeze! Voila!) Click here for recipe.
  • Ice Cube Tray Treats (There is a plethora of options for this one! You can mix and match, use yogurt or not, the key here is blending something easy and sticking it in an ice cube mold. Creating an awesomely delicious and refreshing snack. Serve on a toothpick and enjoy!) Click here for recipe.
  • Smoothie Ideas (Frozen mango, spinach, banana, and dates! Or kale with frozen blueberries, banana, peanut butter, and dates!)
  • Yogurt Covered Blueberries (This recipe is specifically for blueberries, but you can yogurt cover any fruit and freeze it! You can even do it with raisins, cheerios, or pretzels. When covering blueberries or bananas use a toothpick to dip it fully in yogurt!) Click here for recipe. 
  • Lemonade! (Who doesn't love a glass of homemade lemonade in the summer! Here honey is starring as the secret ingredient!) Click here for recipe.
  • Cherry Limeade Popsicle (tart but satisfying flavor!) Click here for recipe.
  • Slush-it-Up Fruit Nectar (think mango, pear, peach, or strawberry banana - stick it in a freezer safe cup for two hours for a slush like mixture! Fruit nectar is a thicker consistency than regular juice)
  • Frozen Chocolate Chip Banana Bites! Click here for recipe.
  • Make Your Own Popsicles! (whether you have a popsicle mold or not - this recipe is for you! Simply place your favorite juice in a cup or mold. Then put aluminum foil over the top of the cup. Slip in the popsicle stick through the aluminum and check on it in 3-4 hours! The aluminum foil will prevent the popsicle stick from moving)

Have a Shabbat Shalom and an EXTRA quenched summer!


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