Summer Wellness: Nourishing Your Body with Seasonal Foods and Smart Habits

Published: American Turkish Association of Washington DC (ATADC), ATA News, April-June 2024 , "THE JOY OF FOOD"

The summer solstice is coming. And a fragile dance between weather phenomenon and our bodies reaction needs to be balanced through our nutrition. Imagine where the Earth is on June 21st. During the summer in the North Hemisphere, it's crucial to ensure we get the necessary minerals, vitamins, and water. After the shortest night, the winds that will change the season begin to blow. We can see 'Kay,' known as summer rain and rain-hail storms. It may be necessary to protect fresh seedlings. As the air temperature increases in June, the humidity ratio will increase. Our body is constantly exchanging heat with the environment. Therefore, our body will perceive the increasing heat in June-July due to environmental and climatic factors and will take action to keep our body temperature in balance. When the temperature balance of our body is precise, the hormones and enzymes that play an essential role in our body will perform their duties fully. Consequently, some minerals and vitamins are necessary for the body during this period, and we need to give these values.

Understanding the importance of seasonal foods and their benefits can empower us to make informed food choices. During summer, it's crucial to consume a balanced variety of seasonal vegetables such as okra, artichoke, and tomato and period fruits such as cherries, watermelon, and apricots. These foods are not only delicious but also packed with the necessary minerals and vitamins our bodies need during this period. Additionally, including boiled grains and legumes, proper meat, and sufficient water in our diet is equally essential for our health.

When comes August, temperature differences in the first and last half of the month affect the humidity in the air. Therefore, if you are drying vegetables and fruits for autumn preparation, there are better months than August. "Tail Storm-Kuyruk Fırtınası" is seen during this period—the weather temperature significantly changes night and day. Among farmers, it is also a sign that the vintage is approaching. "Doğdu kuyruk, kalmadı koruk" "Koruk means "unripe grapes." "Kuyruk" indicates the Deneb star, which means "tail" in Arabic. Deneb is the tail star of the Cygnus (Swan) constellation. It resembles a bird flying over the Milky Way. The expression tells us the ripening of grapes and the right harvest time when the Deneb star is seen at a particular time & place in the sky. Temperature differences between day and night begin to increase; therefore, dew and humidity rise. If you are drying naturally, drying fruits and vegetables in humid times is not recommended as it will cause rotting.

In conclusion, understanding the effects of tastes on our hormones can enlighten us about our eating habits. For instance, incorporating sour tastes in the morning and sweet flavors in the evening can help us maintain a healthy eating routine. Sweet, in particular, activates the 'leptin' hormone, which we call the satiety hormone, thereby increasing our feeling of fullness. This can prevent overeating in the evening. Being aware of these effects can help us make more mindful food choices, leading to a healthier lifestyle. For more detailed information, you can refer to the book 'What You Eat Becomes Your Behavior-Yedikleriniz Davranışlarınız Olur' and the 2015 'Nutrition Reviews publication of the University of Maryland School of Medicine and Florida Koku Tat Nerve Cell Sciences Center.

I have shared, in the resource section of this article, two scientific publications regarding a well-known combination of yogurt and fruit. This health-benefiting combination can help us for summer when we need snacks. And here is an ice cream recipe without artificial additives. I wish you a healthy and joyful summer.

Homemade Strawberry Ice Cream

Yield: 2 servings

Ingredients

300g strawberries- 10 oz.

1-2 tablespoons of yogurt

1 banana

1-2 tablespoons of honey

Directions

Wash and clean the strawberries and put them in the freezer in a refrigerator bag.

Slice the banana and freeze them in a plastic bag.

The next day, take out the frozen fruits, add yoghurt and honey and mix them in the food processor. Do not over mix, else the structure becomes watery. Your ice cream is ready.

Bon appetit!

All rights reserved by Deniz Orhun 

Homemade Strawberry Ice Cream

Resources:

Advances in Nutrition 2017 Jan; 8(1): 155S–164S.  2017 Jan 11. doi: 10.3945/an.115.011114

Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties, American Society for Nutrition

Daily consumption of fruit-flavored yoghurt enriched with vitamins B contributes to lower energy intake and body weight reduction, in type 2 diabetic patients: a randomized clinical trial Food&Function.2019 Nov 1;10(11):7435-7443. doi: 10.1039/c9fo01796h. Epub 2019 Oct 30.