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Beat the Heat

Summertime heat can cause many different reactions to our bodies. Swelling of the hands, legs and feet, heat causes our blood vessels to expand, gravity causes fluid to move into our hands and legs. Too much salt in your diet can also cause edema (swelling), increased salt levels can draw fluid to the hands legs and feet.

Heat also causes us to feel more lethargic, decreasing our energy level and desire to get out and move or be active. Heat can cause us to be dehydrated, when it is hot and humid the body loses salt and fluid in the form of perspiration which can lead to dehydration in s short period of time. Dehydration always causes sleepiness and fatigue. Also, your motivation to go outside and be active, who wants to deal with the heat? The sun can drain your energy, your body has to work harder to keep cool. Your heart rate and metabolic rate can increase too, all the extra physiological effort can make you feel tired or sleepy. Drink lots and lots of water throughout the day, all day, everyday!!!

Heat can also affect your motivation to cook, nobody wants to stand in a kitchen over a hot stove or with the oven on. Washing or rinsing dishes in a sink with hot water, no thank you!!! Better ideas, grill outside, make delicious salads with vegetables and fruit, add your protein and fat and there is your meal. Eat appetizers for dinner, make a beautiful charcuterie tray and eat outside. You might even find yourself eating healthier, more fruits and vegetables, munching on nuts and seeds. This time of year brings a bounty of fresh, local fruits and vegetables, shop outdoors and you local farmers market

The heat can bring so many healthy options to you, a fun and different way to eat your meals, creating a menu to help you stay cool in the kitchen. Sharing a mediterranean tray for lunch or dinner, no cooking involved.



2 can chickpeas drained

4-5 cloves garlic

2 tbsp olive oil

½ tsp cumin

½ tsp salt

Juice of ½ to 1 lemon

½ cup water


Warm the oil in a saucepan over low heat, place the garlic in the pan and let simmer for 5 minutes.

Add the chickpeas, olive oil garlic mixture, cumin salt and lemon into a food processor. Pulse until chickpeas are coarsely chopped. Then add the water little at a time blending at full power.

When the hummus gets to a creamy consistency, taste and adjust seasoning and lemon to your preferences. 

Cut up your vegetables of choice and spread them on the outside of serving dish, place the hummus on the inside.

Drizzle some olive oil on top and fresh lemon juice. If you are an olive fan, add olives on outside of the hummus and add some feta for extra protein and or fat.

Mediterranean Tray

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