Summer Freshness: What to Eat to Stay Fit in Summer Gif Maker 2022 06 23T163530.570

Seasonal eating has been a mainstay in my diet and lifestyle for many years. I feel that my body assimilates the food better and provides me with more energy and feel less dull if I eat this way.  Just as certain vegetables grow better during different seasons, I believe that we should be eating in accordance with that cycle.  In Hong Kong, summer means humidity and hot, hot, hot! We all plan to look bit better with less clothes on so we want to shed a few pounds, wear fitter clothes, swimsuits, go out to the beach, and show off that body.

The key word for the summer is “FRESH”!

As the body shifts into burning faster calories, the foods that we eat should reflect the increase in metabolic rate.  Foods such as leafy greens, more fruits, and brightly coloured vegetables are the ones we need.  We should eat more aerial foods (above ground) than root vegetables.  This is the season of light dishes, raw foods, grilling, but not stews.  Soups are debatable and would depend on the ingredients of the soup.

And finally…Hydration!  Water intake increases X fold and water and electrolyte loss will be greater compared to the cooler months.  Staying hydrated, drinking lots of fluids…of course minus the sugary drinks, will be beneficial.  Processed sugar retains water and you might get that bloated feeling. Gif Maker 2022 06 23T163716.308Summer recipes to stay fit and healthy

Try out these refreshing and nourishing recipes for in the summer to share with your friends and family at a pick nick or barbecue!


Berry-licious Iced Tea Spritzer


  • Mixed Berries of your choice – blueberries, raspberries, and/or blackberries
  • Brew fresh leafy herbal tea of your choice – chamomile, lavender, mint, etc
  • And Soda water or a bottle of traditional Kombucha – for the ‘fizziness’

Directions: Macerate the berries in the serving vessel.  Steep tea leaves to desired taste and pour into berry mix.  Leave in the fridge until serving, and can add ice as an option and pour in soda water or kombucha.

Modified Waldorf Salad


  • Spinach
  • Gif Maker 2022 06 23T163905.806Zest of 1 Lemon
  • Handful of Pecans
  • 1 Granny Smith Apple


  • Extra Virgin Olive Oil – add at the end
  • 20 Pecans
  • Juice of 1 Apple
  • 2 tsp of dijon mustard
  • Squeeze of 1/2 a lemon
  • Agave Nectar/Stevia/Raw Honey to taste

Directions: Toast Pecans in pan and put into blender along with other ingredients.  Option: Roughly chop pecans then mix into other ingredients and stir in extra virgin olive oil. Gif Maker 2022 06 23T164044.686Watermelon Salad


  • Watermelon – cut into cubes
  • 1 Cucumber – cut into cubes
  • 1/2 Red Onion – sliced into thin slivers
  • Feta Cheese – vegan option: Vegan Cheese, Vegan Polenta, Grilled Zucchini


  • Extra Virgin Olive Oil/Oil of choice (Grapeseed or Sunflower)
  • Apple Cider Vinegar

Directions: Mix all the ingredients with the dressing and it is ready to be served!

Enjoy summer and life with your family and friends! Know more professional recommendations and tips on how you can stay healthy and fit this summer. Book an appointment with registered kinesiologist and nutrition health coach Catherine Hermant


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