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Keeping it Cool
With temperatures soaring over recent days, staying hydrated has been more important than ever; not only for comfort but to support a range of vital bodily functions.
Around 70% of our body is made up of water (including our brain), and it has a multitude of roles for our health and wellbeing. Water hydrates our cells, helps removes toxins and waste materials, helps lubricate joints, keeps our kidneys working efficiently, supports digestion by transporting nutrients, and supports critical chemical processes in our metabolism. It is also important for concentration and mood – in fact just a 2% drop in water can reduce our mental and physical performance by up to 20%, and when it’s hot we lose that water through our urine, stools, lungs and over 2 million sweat glands in our skin.
So how much should we be drinking? On a normal day around 2 litres or 6 large glasses – sipped gradually throughout the day. Herbal teas can count towards this but not caffeinated drinks such as tea, coffee or fizzy drinks. When hot or exercising this should be increased, but you can easily check how hydrated you are by checking the colour of your urine, which should be pale and straw coloured. Remember; once you are thirsty you are already dehydrated!
Top tips for staying cool in the heat
- Drink water away from mealtimes since water can dilute digestive juices.
- To make water more interesting, slice lemons, limes or oranges and put in a jug to make a naturally infused flavoured water. These add Vitamin C to your diet as well and help stimulate your liver to help you detox naturally.
- Make your own ice lollies with simple lolly molds filled with flavoured water.
- Eat fruits and vegetables high in water content such as watermelon, iceberg lettuce, tomatoes, celery, radishes and berries.
- Chilled soups can also be refreshing when the weather is hot. Look online for ideas using mint, cucumber or even peas and lettuce with crushed ice.
- Buy a simple carbon water filter to help purify your tap water.
The delights and temptations of market shopping.
I was reminded of the joys of fresh produce on a visit to Borough Market in London at the weekend. Having only ever walked past it when closed, curiosity got the better of me and we finally made the effort to make a trip, coming away with a bag full of treats – all healthy and delicious.
The sights and smells which hit you there remind me of the adage that we eat with our eyes; and having been seduced by a feast of colour, that was certainly the case. Digestion literally begins when we see foods and then smell them, and this stimulates the secretion of pancreatic enzymes to support the digestive process.
As well as being great fun, market shopping can be a significantly cheaper way of buying your fresh fruit and vegetables, with the added bonus of no wasteful packaging. The produce is usually locally sourced and tastier than you are likely to find in most supermarkets, and it was noticeable that only seasonal produce seemed to be available, so it’s a great way of supporting your local farmers to survive against the multiples. The only downside to ‘budget’ market shopping is the temptation of the treats which weren’t on your list but the ever-persuasive traders draw you towards. The mushroom pate was divine and so far this week has adorned a jacket potato and stuffed a chicken breast; and the Vietnamese chicken curry was mouthwatering.
Fresh spices were abundant offering an array of amazing ingredients for my next curry. Turmeric (or ‘poor man’s saffron’) is one of the healthiest spices available, containing curcurmin – a powerful chemical which has anti-oxidative and anti-inflammatory properties; great for supporting arthritis and allergies,and fantastic when added to basmati rice with pine nuts, onions and raisins to make fragrant rice. As for the L’Ubracio ‘Drunken Cheeses’ soaked in Italian merlot and cabernet wines, well – all in the cause of vital research!
Local Sussex traders were well represented. Sussex Fish from Seaford had some beautiful fresh cod, sole and pollock – all caught sustainably off the south coast; but Flax Farm Linseed Whole Foods from Horsham won the day with their FlaxJacks ®; all wheat free and some even gluten free, using quinoa and millet instead of oats – a real treat for the Coeliacs amongst you.
For their delicious recipes visit http://www.flaxfarm.co.uk/linseed_flaxjacks
Next time you are in London with some time to spare, go and visit Borough Market to savour the sites and scents, and in the meantime try exploring your local farmers market to see what there is to tempt you.
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