With one of the hottest summers in history, temperatures in Jeddah almost hit 50 degrees Celsius this week. Heat exhaustion and trying to maintain that summer body are major problems in summer. Less outdoor activity means people tend to stay in more and complain of giving in to unhealthy habits. Cold drinks are loaded with sugar so your intake of shakes and frappes may not be helping your ‘summer bod'. Many families and most teenagers prefer eating out during the summer holidays, which again is a terrible idea. For those who are torn between achieving that perfect summer body, staying active and eating healthy, we have a few solutions to help your dilemma. Saudi Gazette spoke to Veronique Parmentier, the Global Health Marketing Manager at Zespri international Ltd. She discusses healthy ideas, tasty recipes with Kiwi to replace fattening junk food, weight loss ideas for those looking to lose weight and diet plans. Veronique leads Zespri's global consumer research to understand brand and health awareness, consumption frequency and drivers as well as which health benefits resonate the most with consumers. Zespri is one of the world's leading horticultural companies and the recognized category leader in kiwifruit. Parmentier further explains why the fruit is also essential in digestion and nurturing the body. SG: Hydration is essential. How do you recommend one stays hydrated during the summer? VP: On average, a person should be drinking between 2-3 liters of water a day (2L for women, 3L for men) especially on hot days, or spending time under the sun, when we can get dehydrated quite easily. It is essential that enough water and fluids are consumed throughout the day to make up for the amount of water we are losing in the summer temperatures. Chronic dehydration can cause liver, joint and muscle damage as well as cholesterol and constipation problems. It is frequently mentioned that people get bored of drinking water, after all, it is quite bland. But there are easy alternatives that make staying hydrated delicious and fun, whether it's making smoothies, or spritzy drinks with soda water, there are a variety of different recipes to try. By drinking water, you not only stay hydrated, but you are also including key nutrients and vitamins into your daily fluid intake. A simple trick is to include a slice of lemon into your glass. SG: How can one stay healthy during the summer? VP: Whether you are travelling or staying in the Kingdom, summer is always a hard time for us to stay dedicated to eating healthy, especially as the temperature rises. Our sports and training exercises usually decrease during the hot months of summer, hence it is key that we ensure that an alternative plan is in place to maintain a healthy digestion process. Incorporating nutritional fruits and vegetables rich in actinides and fibre into your diet is essential. Kiwifruit for example, is rich in fibre, which regulates your digestive system. It also contains Actinide, a natural digestive enzyme, unique to kiwifruit. This enzyme helps the body to break down proteins and facilitates gastric digestion. Kiwifruit removes bloating and leaves you feeling comfortable after meals. The human body cannot make Vitamin C so consuming foods that contain it is an essential component of your diet and goes a long way to boost your body's immunity and vitality. In addition to this, Vitamin C also helps to ensure healthy skin, bones and teeth. Kiwifruit is one of the most densely packed sources of Vitamin C available, containing as much as three times the Vitamin C of oranges. One kiwifruit provides your daily vitamin C needs in an easy and convenient way. SG: Any healthy diet you can recommend for weight loss and maintenance? VP: Avoiding junk food, such as chips, sweets and fried food is an essential part of weight loss, and weight maintenance. Replacing these old habits with nutritionally packed fruits and vegetables such as Kiwi fruit, is always a great alternative. Making sure you are drinking enough water throughout the day, as mentioned earlier, is also a very important part of any healthy diet plan. SG: Can you recommend any healthy snacks and recipes that can be replaced with junk food? VP: Fruits and vegetables are always a great replacement for junk food, particularly in the summer. As one of the most hydrating and nutritionally rich fruits available, kiwifruit is a perfectly light snack that not only aids digestion but also helps to overcome dehydration. Kiwifruits are both sweet and tangy, and can be incorporated into meals and dishes in a variety of fun and creative ways, making it an easy go-to replacement for junk food. As a quick snack, you can cut in half, scoop, and enjoy! Below are some great recipe's to try yourself to incorporate nutrients and vitamins into your day. Tropical Smoothie For friends and family to enjoy as a hydrating between-meal snack. Serves 2 Ingredients 2 Zespri Green Kiwifruit, peeled and halved 3 mint leaves ½ ripe banana, peeled ½ cup cubed honeydew melon ½ cup light coconut cream ? cup natural yoghurt ½ cup apple juice Directions • Place all ingredients in a blender or processor. Blend until all ingredients are smooth. • Adjust consistency with extra apple juice. • Drink immediately. Kiwifruit stacks with cinnamon mascarpone A sweet-treat to help keep blood sugars at a steady level after a large meal. Serves 4 Ingredients • 4 - 6 Zespri Green Kiwifruit • Finely grated rind and juice of 1 orange • ¼ cup (60 g) mascarpone • ¼ teaspoon ground cinnamon • 1 teaspoon honey Directions • Peel and slice the kiwifruit into rounds. Sprinkle with orange rind and juice • Combine the mascarpone with the cinnamon and honey • Stack the kiwifruit on four flat serving plates and top with a little cinnamon mascarpone. Extra ground cinnamon could be sifted over the mascarpone Preparation Time: 15 minutes Zespri SunGold Kiwi, Prawn and Coriander Tartare Servings: 4 Ingredients • 240g fresh, peeled prawns • 4 Zespri SunGold kiwis • 1 lime • 1 tablespoon chozpped, fresh coriander • Salt • Pepper • Extra virgin olive oil • 4 small slices of bread, fried in olive oil • Garlic shoots • Micro herbs Directions • Take the peeled prawns and use a sharp knife to make a small incision along the back of each prawn and pull out the intestines. Wash the prawns with cold water, drain and dry well. • Finely chop the prawns and mix in a bowl with the juice from the lime, a tablespoonful of olive oil and the chopped, fresh coriander. Season with salt and pepper, mix again and set aside for a few minutes so that the prawns cook lightly in the lime juice. • In the meantime, peel the Zespri SunGold kiwis and dice into small, even cubes. Mix them in a bowl with another tablespoonful of the extra virgin olive oil. • Place a metal ring on a plate and fill with a layer of kiwi and then another of prawns until you almost reach the top of the ring. Gently press down on the stack and remove the ring. • Garnish with a pinch of the garlic shoots, crumbled pieces of the fried bread and a few edible micro herbs. Preparation Time: 20 mins Notes: If you can't find a shop that sells micro herbs, you can use the smallest leaves of whichever aromatic herb plant you have available. Coriander, parsley, basil, or chervil would work well, amongst others. The marinating time of the prawns in lime or lemon juice will depend largely on individual tastes. The longer they are left, the more cooked and less juicy they will be.
