Healthy You: Stay Hydrated and Enjoy your Summer

woman sitting on beach

Summer is just around the corner! Summer days are long, and we enjoy outdoor activities and soaking up the warm sunshine. With the rising temperatures, it is vital to keep our bodies hydrated with additional water content. Drinking water is a great way to keep our bodies safe, but did you know that some fruits and vegetables contain natural water, while others can help our bodies absorb water? We found a few recipes that are easy to make, great for summertime eating, and will help you keep your body hydrated while enjoying the great outdoors. Enjoy!

Apple Carrot Peach Smoothie – A yummy snack loaded with vitamins

1 small to medium carrot, peeled
2 medium size apples, peeled and deseeded
1 medium size peach, peeled and stone removed
5 tablespoons of yogurt
5 tablespoons of milk

Chop the carrot, the apples, and the peaches into bite size pieces and place them into a blender. Pour the yogurt and the milk and blend until smooth. Serve immediately.

Watermelon and Feta Salad with Chopped Vegetables – A superfood and packed with nutritious hydration

1 pound Campari or plum tomatoes, diced, drained
1 1/2 cups diced seeded watermelon
1 large green bell pepper, seeded, cut into 1/3-inch cubes
1/2 large English hothouse cucumber, seeded, cut into 1/3-inch cubes
1/2 cup very thinly sliced radishes
3 tablespoons olive oil, divided
10 ounces feta cheese, cut into small cubes (about 2 1/2 cups),
2 divided green onions, chopped, divided
1/4 cup thinly sliced fresh mint leaves, divided
1/2 cup plain Greek-style yogurt
1 teaspoon dried oregano

Toss first five ingredients and two tablespoons oil in large bowl. Add half each of cheese, green onions, and mint. Mix remaining cheese, green onions, mint, and oil in processor; add yogurt and oregano. Process just to blend (do not over-mix or dressing will get thin). Season dressing with salt and pepper; mix into salad.


Caprese Stuffed Chicken – Easy to make and provides the body with protein, and vitamins C and E

4 boneless skinless chicken breasts
2 cups baby spinach
1 cups sundried tomatoes (packed in olive oil)
4 slices mozzarella
1 1/2 tablespoons Italian seasoning
Pinch of salt and ground black pepper

Preheat oven to 4000 F. On a clean work surface, cut a pocket into each chicken breast. Stuff each with spinach, sundried tomatoes, and mozzarella. Season with Italian seasoning, salt, and pepper. Secure with toothpicks. In a large oven-safe skillet over medium-high heat, heat oil. Sear chicken until golden, 3 minutes per side, then transfer to the oven and cook until no longer pink, 15 minutes. Remove toothpicks and serve with pan juices.


Strawberry Raspberry Popsicles – Fresh berries are in season and a delicious way to stay hydrated

1 box ripe strawberries (1-pint boxes – 10-12 medium sized strawberries)
1 box raspberries (half-pint – 15-20 raspberries)
1 teaspoon lemon juice
1 tablespoon agave nectar or honey

Puree strawberries and raspberries until everything is completely blended. Strain through a fine mesh sieve and discard seeds. Mix add lemon juice and agave/honey and divide among popsicle molds (or Dixie cups). Add popsicle sticks and freeze. (3-4 hours or freeze overnight). To remove, run warm water on the outside of the molds.

Remember dehydration plays a key role in heat-related illness. By staying hydrated with water, your body will sweat and cool down. Don’t wait until you’re thirsty to hydrate your body. Taking simple steps to hydrate your body combined with proper nourishment through a well-balanced meal will not only keep your body energized and hydrated, but will also lower your risk of heat-related illness. Remember to listen to your body always and know your ability to participate in activities.

If you or someone you know is experiencing symptoms of an eating disorder or a co-occurring mental health condition, Magnolia Creek can offer support services. For more information, please contact our admissions team at 205-409-4220 or complete our contact form.


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