What to eat & drink during a heatwave

It was a scorching 38 degrees Celsius in Bucharest this weekend. And August is not over yet.

There’s a grim forecast for the next few weeks in Bucharest: the heatwave will continue.

And since a lot of you are still on vacation in sunny destinations, I’m guessing you will not be spared. So here we go.

The Internet is abuzz with articles like “Top 10 foods to eat during a heatwave” and many of them have no connection with reality.

All that there is to a heatwave is that we sweat more and eliminate more salts than we usually do.

If you wear black T-shirts, you’ll notice white traces of salt on the fabric after the T-shirt has dried.

What we mean by salts: sodium, potassium, magnesium, calcium and so on.

Sodium

Just add a bit more salt to your food and you’ll get your sodium from there – it’s not rocket science.

Or just get some super low fat incredible goat cheese and some extra tomatoes.

✍️ I’ve written more stuff about cheese here, including the ones I recommend: CLICK.

Calcium & Magnesium

If you have the right knowledge, this part is fairly straightforward as well.

2 liters of Borsec fizzy mineral water contain:

• 760 mg Calcium (75% of the daily recommended dose);

• 240 mg Magnesium (60% of the daily recommended dose). 

You do realize you’re getting about 70% of the daily recommended doses of Calcium and Magnesium just by drinking 2 liters of fizzy mineral water per day, right?

You do realized there are people out there paying hundreds of Euros for supplements every month, right?

If you have the right knowledge, you’ll save a ton of money.

✍️ I’ve written about Borsec mineral water (a not-so-hidden gem of Romania) here: CLICK.

✍️ You can see the company’s official website here: CLICK.

And yes, they deliver internationally as well.

So there you go: you got 70% of the daily recommended dose of Calcium and Magnesium – and that’s before you’ve even started eating.

🏆 PRO Tip: 250 grams of Skyr contains 250 mg of Calcium – eat one jar of Skyr and you’ve reached 100%.

Potassium

Electrolytes are a challenge and most discomfort sensations during a heatwave come because our diets are too poor in Potassium.

The minimal recommended intake of Potassium in adults is about 4700 mg (4.7 grams) per day.

Avocado & Bananas

I believe you’ve heard that avocadoes and bananas contain a certain amount of Potassium.

But let’s take a look at the actual Potassium quantities in bananas and avocadoes and how much of these foods (and calories) you should consume to reach your recommended daily intake.

I don’t know about you, but I will definitely NOT eat 1 kilogram of avocadoes per day (as well as 1500 calories) just to reach my daily Potassium intake.

Yo, 1 kilogram of avocadoes contains 10 tablespoons of oil. In addition of being super expensive. Ergo, the 1569 calories. 😱

Only influencers who starve themselves eat toast and wasa with avocado.

✍️ Articles on Wasa and avocadoes coming this week.

I will definitely not eat 1.3 kilograms of bananas for the Potassium intake.

No one in their right mind would eat 13 tablespoons of sugar every day.

🏆 PRO Tip: bananas, grapes and mangoes are the top 3 sweetest fruits in the world.

The Solution

The solution is simple and cheap – if you have the right information. How about some seasonal fruits and vegetables – they are both cheap and delicious.

1 kg of tomatoes + 350 grams of cucumbers + 500 grams of strawberries = only 400 calories.

Together, this mix of seasonal fruits and vegetables contain 80% of the daily recommended dose of Potassium for an adult. Have a look below.

With these vegetables you will be able to make 2 generous salad bowls, of 650 grams of tomatoes and cucumbers each.

Or you can just cut them up, add some salt and eat them.

Let’s add the protein

And then, in order to have a complete nutritional profile (with Potassium included), you can choose, according to preference and budget, one of the following:

• 300g of salmon;

• 300g sardines;

• 300g of anchovies or other small fish;

• 300g of beef sirloin;

• 300g of ground beef or turkey meat (for hamburgers).

🏆 PRO Tip: I would choose the fish because they are nutritiously more dense than beef or turkey meat.

Moreover, you will benefit from the essential Omega-3 fatty acids.

✍️ I wrote more about Omega-3 and what to eat if you don’t like fish: CLICK.

2 large meals

So far we have:

• 1 lunch containing 150 grams of beef steak with lots of vegetables;

• 1 dinner of 150 grams of salmon with another huge bowl of vegetables.

The perfect dessert

Because we love dessert and we cannot go one single day without it, we can add 400 grams of Skyr with 500 grams of strawberries – it’s a cheaper version.

Strawberries contain Potassium (as well as other minerals and vitamins). But you can also go for raspberries or blueberries.

So, as I was saying above, according to preference and budget, YOU pick WHAT you eat.

This is how the entire Body Engineering program is designed. We offer you the information and you choose what’s best for you.

✅ TL:DR

The solution for a heatwave: cheap, delicious, seasonal foods. It goes like this:

• 1.3 kg of vegetables;

• 0,5 kg of forest fruits;

• 300g of fish or meat;

• 400g of Skyr;

• Borsec fizzy mineral water;

• and, of course, add salt to your food.

Everything within 3 large meals of a minimum of 40 grams of protein each, with a minimum of 3 grams of leucin (beneficial for muscle synthesis) – if we add the dessert in the mix.

Our solution is perfect for a female who wants to get all the necessary electrolytes from her diet – and also lose weight.

The entire nutritional plan above contains:

• the complete mineral and vitamin spectrum;

• 26 grams of fiber (above the daily recommended intake for women);

• 120 grams of protein divided over 3 meals;

• 8 grams of Omega-3 (salmon);

• 3 meals with a lot of food;

• everything within 1250 calories.

Elite nutritional profile

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