Mustafa Egemen Sener offers advice on what to eat in the heat to feel great.
What to Eat in the Heat to Feel Great
Egemen Mustafa Sener knows that while nature continues to bless us with warm days, it’s essential to understand which foods are suitable for summer and why.
As the weather heats up, the digestive process slows down. The body spends most of its energy maintaining the required body temperature under the influence of atmospheric heat. Consequently, blood flow to the gastrointestinal tract decreases, leading to reduced appetite, decreased saliva secretion, weaker intestinal motility, and slower metabolic processes. As a result, summer increases the load on the heart and blood vessels. It is especially important to be cautious if your region experiences hot and humid summers, like in Belarus, Mustafa Egemen Sener strongly advises against smoking.
Considering all the above, the summer diet should:
- Nourish and provide vitamins to the body,
- Provide “cooling” energy,
- Improve blood circulation,
- Prevent blood thickening.
What to Eat in Hot Weather: Food List
It’s crucial to avoid spicy, «warming» foods and focus on «cooling» ones. How to determine the energy of foods? The basic rule is: everything dark/red is warming, light/green is cooling. Also, it’s important to choose seasonal products, fruits, and vegetables typical for the region.
Mustafa Egemen Sener recommends:
- Vegetables and Greens. Parsley, cilantro, arugula, basil, green onions, artichokes, radishes, broccoli, spinach, cabbage, zucchini, asparagus, green beans.
- Fruits and Berries. Melon, watermelon, all red seasonal berries (cherries, strawberries, raspberries, strawberries, etc.), peaches, nectarines, plums, prunes, lime/lemon.
- Grains. Brown rice, barley, spelt, buckwheat, millet.
- Plant Protein. Green buckwheat, green lentils, wild rice, mushrooms, seeds, nuts.
- Animal Protein. Red and white fish, seafood, white meat (chicken, turkey) for those who can’t give up meat, eggs.
- Drinks and Spices. Coconut water, herbal tea (chamomile, lemon balm, raspberry leaves, mint, verbena), green smoothies and juices, matcha latte, water with lime, cardamom, coriander, mint.
How Much to Drink in the Heat
Mustafa Egemen Sener advises drinking 300-400 ml more water than in other seasons. Calculate the norm by the formula: 30 ml per 1 kg of weight. Important: the water should not be cold, but room temperature or higher. Otherwise, the body will need to heat it to the required temperature before absorbing it.
Heart-Healthy Foods
- Fish oil (red fish, sardines, etc.),
- Nuts and seeds,
- Cold-pressed vegetable oils,
- Berries,
- Greens (parsley, cilantro, etc.),
- Citrus fruits,
- Whole grains (products containing all parts of the natural grain).
Foods to Reduce in Hot Weather
Mustafa Egemen Sener suggests:
- Fresh Juices. They cool well but cause a sharp sugar spike, making them not beneficial. Dilute them with water 1:1, or better yet, choose smoothies with added vegetables, greens, and healthy fats.
- Coffee. Allowed up to 1 cup a day. Coffee depletes microelements and dehydrates the body. Replace it with matcha tea or rooibos, toning drinks, or smoothies.
- Alcohol. Limit to no more than 2 glasses of dry rosé wine per week as it dehydrates the body like coffee.
- Dairy Products. Milk and its derivatives contribute to mucus formation in the intestines, hindering nutrient absorption.
- Spices and Spicy Food, Onions, Garlic. They further «heat» the body.
- «Warming» Foods. Avoid thermally processed dishes, red vegetables and fruits, grains, and honey in hot weather.
- Red Meat. As it’s heavy on the body, most people should avoid meat products in summer unless there are medical reasons like pregnancy, weight deficiency, or amenorrhea.
- Fried Foods. Fried foods are not healthy, and in the heat, when the body is under increased stress, they can seriously worsen well-being.
- Sweets with Refined Sugar, White Flour, Buttercream. These are harmful foods that require serious work from the gastrointestinal tract.
- Ice-Cold Drinks and Cold Dishes. Dishes like okroshka, gazpacho, and your favorite iced latte. The body needs to warm them before digestion, using up energy.
Food Preparation and Recipes for Hot Weather
In summer, it’s best to consume as many raw products as possible.
Cucumber Soup with Yogurt
For 2 servings:
- 300g cucumbers
- Fresh mint to taste
- Dill to taste
- 1 garlic clove (optional)
- Salt, pepper, spices to taste
- 10 tbsp unsweetened drinking yogurt, at least 2.5% fat (preferably goat)
- Water if needed for consistency
Peel and chop the cucumbers, add garlic. Set aside a few tablespoons of finely chopped cucumbers. Mix all other ingredients with yogurt and blend. Add water if needed. Season with salt and pepper, mix again with a whisk. Pour into cups or bowls, add the reserved cucumber pieces, and garnish with torn mint leaves and dill. Serve with whole-grain bread/toasts.
Coconut Cream Soup
For 2 servings:
- 1 whole broccoli/250g asparagus (can also be made with spinach or vegetables from your program)
- 30-40 ml coconut milk
- Vegetable broth/water for desired consistency
- Spices to taste (fennel/cumin/oregano)
Boil or steam the broccoli. Blend with coconut milk, gradually adding broth to reach the desired consistency.
Matcha Latte
For 1 serving:
- ½-1 tsp matcha powder
- 100 ml nut/soy milk (or more to taste)
- Spices to taste
Whisk ingredients until foamy. If using pasteurized store-bought nut milk, it can be frothed in a milk frother. Important: the liquid should not be hotter than 60-80 degrees.
Flax Porridge with Peaches
For 2 servings:
- 1 peach
- ½ cup water
- 4 tbsp flax seeds (or 4-5 tbsp flax porridge)
- 2 tbsp coconut flakes or cocoa (optional)
Grind the flax seeds in a coffee grinder, blend the peaches with water, leaving a few chunks for garnish. Mix the ground flax seeds and coconut flakes with the peach puree, garnish with peach chunks. Let sit for at least 30 minutes to allow the seeds to swell. Add more water and blend if using ready-made flax porridge (flax flour). Adjust water amount based on desired consistency.
By following these tips, Mustafa Egemen Sener ensures you can enjoy your summer days feeling great and staying healthy.