By: Maria Williams
As summer temperatures soar, many people seek ways to maintain their energy and avoid the common challenges of bloating and lethargy. The change in seasons is an opportunity to reevaluate dietary habits and incorporate nutrition strategies that can enhance one’s overall health and well-being.
Summer can be a particularly challenging time for managing diet and energy levels. There is often a tendency to consume sugary drinks and processed snacks during the summer, which can be convenient but also contribute to feelings of bloating and fatigue. To counteract these inclinations, focusing on whole, nutrient-dense foods becomes essential.
Photo Courtesy: Sam Cutler
Processed foods, high-sodium snacks, and sugary drinks are full of preservatives and artificial ingredients, and they can cause inflammation and disrupt digestion. Instead, incorporating fresh fruits and vegetables such as cucumbers, watermelon, and leafy greens can provide hydration and essential nutrients without the heavy, sluggish feeling often associated with processed foods. These alternatives are rich in fiber, which supports digestion and helps maintain stable energy levels throughout the day.
Hydration is another critical factor in maintaining energy during the hotter months. Dehydration can exacerbate feelings of lethargy and impact overall health. Consuming foods with high water content, like celery and berries, along with hydrating beverages, such as coconut water and herbal teas, can keep the body well-hydrated and reduce bloating.
Sam Cutler, the founder of MINDFULL, is a living example of the power of nutrition and lifestyle changes. Cutler’s journey began with chronic health issues such as acne, inflammation, and fatigue, which conventional diets and calorie tracking failed to address. By becoming a certified health coach and studying nutrition, psychology, and lifestyle medicine, Cutler discovered the profound impact of whole foods and a balanced diet. Her approach, which includes eating 80 percent whole foods and eliminating gluten, dairy, and processed sugar, resulted in improvements in her energy, skin health, and digestion.
“In the warmer months, produce like berries, tomatoes, zucchini, and leafy greens are abundant and can help maintain hydration due to their high water content,” Cutler says. “These foods are also rich in fiber, which supports digestive health and reduces bloating. Eating seasonally ensures you get a variety of nutrients that can enhance energy levels and promote a feeling of lightness.”
MINDFULL, the company founded by Cutler, offers a thorough solution for women looking to improve their health through nutrition and mindset shifts. The platform provides gluten and dairy-free meal plans, recipes, coaching videos, and community support. Rather than promoting restrictive diets or calorie counting, MINDFULL emphasizes understanding how food affects the body and making informed choices without guilt. The programs available on MINDFULL cater to various health goals, including gut health and hormone balance, using simple and flexible recipes that are easy to follow.
Photo Courtesy: Sam Cutler
As for exercising during the summer, Cutler says that it is still necessary but that proper nutrition can help here, too. “For your pre-workout, it’s beneficial to consume easily digestible carbohydrates and a small amount of protein. A banana with a scoop of almond butter or a smoothie made with berries, spinach, and a scoop of plant-based protein powder are great options,” she says. “Post-workout, focus on aiding muscle recovery with a combination of protein and carbohydrates. Pick hydrating foods and beverages low in processed ingredients and added sugars. Herbal teas, such as peppermint or ginger tea, can soothe the digestive system and reduce bloating.”
A major part of MINDFULL’s mission is to address the lack of nutrition education, even among healthcare professionals. In most cases, Cutler advocates for lifestyle changes as the first line of defense before resorting to medication, highlighting the need for greater awareness and education about nutrition. Her stance has not been without controversy, as evidenced by the backlash she received for eating gluten and dairy-free food at her wedding.
However, Cutler remains steadfast in her commitment to empowering individuals to make dietary choices that are right for their bodies. “We shouldn’t be questioning anyone on what they are choosing to do for their bodies to feel good, end of story,” says Cutler. “But, especially with food. Trial and error is a natural process in learning what works for bio-individuality. If we make other women feel ashamed for that process, we only discourage them against advocating for their own bodies.”
By focusing on whole, seasonal foods and maintaining proper hydration, individuals can mitigate the effects of bloating and fatigue during the summer months. Coupled with the insights and support from platforms like MINDFULL, these strategies offer a holistic approach to enhancing nutrition and overall well-being.
Published by: Holy Minoza
