When the August sun is blazing and the air feels like it’s straight out of an oven, staying hydrated is more important than ever. While drinking enough water is the golden rule, your diet can also play a powerful role in keeping you cool, refreshed, and energized. The secret? Hydrating foods — fruits, vegetables, and meals packed with water content that help you fight off heat and dehydration.

Here’s a delicious guide to the best foods to keep you hydrated during the dog days of summer.

Cucumbers: The Crunchy Coolers

Cucumbers are almost 96% water, making them one of the most hydrating vegetables you can eat. Snack on them raw, toss them into salads, or make a chilled cucumber soup. They’re light, refreshing, and perfect for hot afternoons.

Watermelon: Summer’s Hydration Hero

Watermelon is basically summer in fruit form. With 92% water and natural electrolytes, it not only quenches thirst but also helps replenish lost minerals. Try it cubed, blended into smoothies, or frozen into popsicles for a refreshing treat.

Berries: Juicy Little Hydrators

Strawberries, blueberries, raspberries — all are rich in water and antioxidants. They’re fantastic for snacking, mixing into yogurt, or blending into chilled shakes. Plus, they’re light on the stomach, making them an ideal midday pick-me-up in the heat.

Mangoes: Tropical Hydration Boost

In many countries, mangoes are considered the king of summer fruits. They’re juicy, hydrating, and loaded with vitamins A and C. Blend them into smoothies, add them to salads, or simply slice them for a sweet, refreshing snack.

Tomatoes: More Than Just Salad Stars

Tomatoes are 95% water and full of nutrients like lycopene, which also protects your skin from sun damage. Add them to sandwiches, salads, or enjoy a chilled gazpacho soup for a hydrating summer meal.

Leafy Greens: Refreshing and Light

Spinach, lettuce, and kale all have high water content and are rich in minerals. Toss them into summer salads with cucumbers and tomatoes for a double dose of hydration.

Pineapple & Citrus Fruits: Zesty Refreshers

Oranges, grapefruits, and pineapples not only keep you hydrated but also provide a boost of vitamin C and natural sugars that fight fatigue. A chilled orange or pineapple juice (without added sugar) can work wonders on a scorching day.

Hydrating Bonus Tip: Infused Water

If plain water feels boring, upgrade it by adding slices of cucumber, lemon, mint, or berries. This not only boosts hydration but also makes drinking water a fun and flavorful ritual.

Final Thoughts

Staying hydrated in August doesn’t have to mean chugging endless glasses of water. By adding more hydrating foods to your daily meals, you’ll naturally beat the heat while also enjoying delicious, nutrient-rich snacks.

So, the next time you’re planning your summer grocery list, think juicy, crunchy, and colorful — your body will thank you.

Nutrition is a fundamental aspect of human health and well-being, influencing everything from physical vitality to cognitive function.

Nutriology, also known as nutrition science, is the study of the nutrients in foods, their effects on health, and the relationship between diet and disease. Nutriologists, or nutritionists, are professionals who specialize in this field, offering expertise and guidance on dietary choices to promote optimal health. In this article, we’ll delve into the history of nutriology, explore its scientific foundations, and understand the role of nutriologists in modern healthcare.

History of Nutriology

The study of nutrition dates back centuries, with early civilizations recognizing the importance of food in maintaining health and preventing disease. Ancient cultures, such as the Egyptians, Greeks, and Romans, developed dietary guidelines and food traditions based on observations of the effects of different foods on the body.

In the 19th century, advancements in chemistry and biology led to a deeper understanding of the chemical composition of food and its physiological effects. Scientists began to isolate and identify specific nutrients, such as vitamins and minerals, and explore their role in human health. The discovery of essential nutrients, those required for life but not produced by the body, revolutionized the field of nutrition and laid the foundation for modern nutriology.

The Scientific Basis of Nutriology

Nutriology is firmly rooted in scientific principles, drawing on disciplines such as biochemistry, physiology, and epidemiology to understand the complex interactions between diet and health. Research studies, conducted in laboratories and clinical settings, provide valuable insights into the effects of nutrients on various physiological processes, from metabolism and immune function to cardiovascular health and cognitive function.

Nutriologists employ rigorous scientific methods to assess dietary patterns, nutrient intake, and health outcomes in populations, helping to identify dietary factors associated with chronic diseases such as obesity, diabetes, and heart disease. Armed with this knowledge, nutriologists develop evidence-based dietary recommendations and interventions to promote health and prevent disease.

The Role of Nutriologists

Nutriologists play a vital role in promoting public health and wellness, working in diverse settings such as hospitals, clinics, schools, and community organizations. They provide individualized nutrition counseling and education to clients, helping them make informed dietary choices to meet their health goals.

Nutriologists also contribute to research efforts aimed at advancing our understanding of nutrition and health. They design and conduct studies to investigate the effects of specific nutrients, dietary patterns, and interventions on health outcomes, generating valuable data that informs public health policy and clinical practice.

In addition to their clinical and research roles, nutriologists advocate for policies and programs that support healthy eating habits and address food insecurity and nutritional disparities. They collaborate with policymakers, healthcare providers, and community leaders to develop strategies for promoting nutrition education, improving access to healthy foods, and creating environments that support healthy lifestyles.

Nutriology is a dynamic and interdisciplinary field that plays a critical role in promoting health and preventing disease. Rooted in scientific principles and guided by evidence-based practices, nutriologists work tirelessly to educate, empower, and advocate for individuals and communities to make healthy food choices and improve their overall well-being. As our understanding of nutrition continues to evolve, nutriologists will remain at the forefront of efforts to harness the power of food to optimize health and quality of life for all.

Thanksgiving is coming!

One of the best family holidays is just around the corner. Ready to cook the dinner? Some of the Thanksgiving products are underestimated. For instance, why don’t we eat and cook cranberry sauce more often? It is very easy to make and these berries feature some serious health benefits. Today we are here to share the cranberry sauce recipe as well as the benefits of including cranberry into your diet on a regular basis.

Health benefits

Studies have proved anti-cancer and anti-inflammatory effects of cranberries. They may also protect against liver disease, lower blood pressure, improve eyesight and cardiovascular health

Moreover, cranberries can lessen the risk of urinary tract infection (UTI). Your doctor may suggest taking them as supplements or drink the juice from time to time.

Cranberry Sauce Recipe

Here is the recipe that is easy and quick. Consider including cranberries into your regular diet plan.

Here is what you need:

• Cranberries – 12-ounce bag fresh/frozen 
• Water – 1 cup
• Sugar – 1 cup

Mix all the ingredients in a large saucepan and bring them to boil. Boil for about 7 minutes. Remove from heat. Let cool slightly.

Use a potato masher to lightly mash the cranberries. Let the sauce cool until room temperature. Chill overnight. Mixture will firm up as it cools.

We anticipate all our favorite holidays and festivals: Halloween, Thanksgiving and Christmas. Even though in many parts of Europe and North America the weather becomes less and less cozy and welcoming, we are happy to finally indulge in our favorite autumn treats and activities while starting to get ready for the upcoming gift-giving agenda.

So, one of the best things about this season is that we are ready to eat more! We especially  like warm foods and drinks now since it is getting colder and colder outside? What is the autumn all about for you personally? Is it warm apple pie or a cup of a  hot mulled wine?

Here are some meal ideas we should look forward to!

Eggplant

Eggplant is one of the most versatile ingredient, however it is neglected often. You can cook it in many different ways. At the very least, you can wash it, slice it and fry on both sides in a bit of oil. And viola! You have a great and tasty appetizer! Too easy to put it as a proper recipe, but honestly this is my favorite kind of autumn snack. Add some mayo with garlic if you like!

However, we can create a little bit more complicated dish.

Eggplant Puree (=Hummus). For that you will need:

• 1 medium eggplant
• 1 garlic clove
• Olive oil
• 1/2 cup chickpeas (drained)
• 1 tbsp. tahini
• 1/4 cup Greek yogurt
• 1 tbsp. lemon juice
• 1/2 tbsp. red chili peppers
• parsley (to your taste)
• 1 Tbsp. mint (or skip it if you dislike)
• Salt/pepper to taste

Directions

1. Heat your oven to 180 C or 350 F. Take an aluminum foil plate or packet containing the garlic cloves sprinkled in olive oil. Place it and the eggplant on a baking sheet.
2. Bake them together. Pay attention to the fact that the eggplant needs an hour, while the garlic – only 45 minutes. Turn the eggplant over to cook it evenly.
3. In a bowl, slit the eggplant and let it drain as it cools. Peel the skin off and discard it along with the drained liquid. Skin the garlic cloves as well.
4. In a food processor, add the garlic, eggplant, tahini, chickpeas, yogurt, red chili flakes, lemon juice, mint, parsley, salt and pepper. Puree until smooth. Pour the puree into a container and let it cool in the refrigerator for several hours.
5. Serve with pita or vegetables.

And one more idea is to slit them or slice them lengthwise. The pieces should be thick enough to hold the form after being cooked. After baking/frying them, let them cool down just a bit and put some chickpeas hummus on top of it. You can add some cream, yogurt or anything you think suits this meal (meat, chili or goat cheese).

It is delicious

Do you spend a lot of time in from of your computer or phone?

Stop!

This is our quick tip number 1!

Look away from your digital devices

Take a break, have a walk, look far in the distance. Most of us spend just way too much time online. Not only it tires our eyes, it also compromises our overall mental and physical state.

Make some time offline. Put away all the gadgets for at least an hour before going to sleep. It makes the difference, you will see!

Quit smokingIf you still do. Smoking is a common factor to increase your chances in getting cataract and damage to your optic nerve. If you already tried, don’t give up! Every new attempt increases your chances to win this battle.

Eat healthy

The following nutrients help protecting your eyes:

• omega-3 fatty acids
• lutein
• zinc
• vitamin C
• vitamin E

You can find them in such products as

• Greenvegetables (spinach, kale, and collards)
• Oily fish (salmon, tuna)
• Nonmeat protein (eggs, nuts, beans)
• Citrus fruits or juices

Wear sunglasses

UV protection is really helpful for your eyes as it minimizes your chances in getting macular degeneration and cataract. By the way, if you wear lenses you probably have some UV protection, but it is still recommended to wear glasses in summer for extra layer.

Visit your doctor regularly

Make sure your eyes stay healthy. Follow your doctor’s pieces of advice and wear glasses prescribed. Remember that sometimes you may not have any symptoms at all. However, checking at the doctor on time can help you avoiding many serious conditions.

Here is an idea!

Today we would like to suggest opting for a dessert meal.

Why not making a quick microwave pudding and accompany it with a glass of mulled wine? It is fast, it is easy, it is Christmassy and it is totally affordable.

Christmas Pudding

It’ll take you only fifteen minutes and serve about 6 people!

Take:

3½ oz or 100 g softened butter;

3½oz or 100g cranberry sauce (buy or make it yourself);

2 tbsp. golden syrup;

3½oz or 100 g brown sugar;

2  eggs;

3½oz or 100 g  plain flour;

1 tbsp. mixed spice;

11oz or 300 g mixed dried fruit;

1  peeled and grated apple;

Do:

1. Grease a pudding basin. Stir together golden syrup and cranberry sauce in a bowl. Pour 2/3 of the mixture into  the prepared basin.
2. Beat together the sugar, butter, flour, eggs, mixed spice, grated apple and dried fruit till combined. Place the mixture into the prepared basin. Put a large piece of parchment paper on the top of the pudding to cover the surface.
3. Microwave  for about 9 minutes until firm. Leave for 10 minutes before placing it to a plate. Spoon over the rest of cranberry mixture and serve immediately.

By the way, you can find great British cakes, cranberry sauce, pates and festive drinks here at British Cornershop. They ship worldwide!

What about mulled wine? First of all, decide on wine! Usually they use red wine, however, you can experiment with white wine or cider. The spices are as well totally up to your taste, although traditionally they place orange, cloves, cinnamon and nutmeg. Pair it with a fancy barware (or consider this if you are invited for a party and need to prepare a gift). Here is a great website with loads of bar accessories for those who live in Australia – Gifts Australia:

Have you chosen your base wine? So, lets get started!

Take:

Didn’t prepare? We have some easy last moment ideas!

Pumpkin

Well, hopefully you just have at least one pumpkin. It really helps to set the mood for Halloween!

Decorations

Even if your food is not very Halloweeny, decorations will save your festivity! You can make them yourself! Just fold paper as many times as needed and cut out some Halloween easy characters (pumpkin, ghosts, spiders).

Put your cut-outs around the table, stick them to the walls!

Done!

Put eyes on everything

Make it scary! Whatever food and snacks you have, putting the eyes on them will make it seem as if you have actually thought this all through.

It is not difficult to make the edible eyes (in case you cannot just cut them out again!), here is the recipe:

How To Make Candy Eyes

Add Coloring

If you are cooking something (anything), it is a good idea to make it look weird. So, why not adding food coloring?

And well, the eyes, too! (you can also make eyes with boiled egg and a piece of olive for your savoury dishes)

Fondant Ghost

If you happen to have some fondant paste, make a quick ghost and cover your regular cupcake! Fast and easy!

Blood!

Well, you can always just carelessly pour some straberry jam over any dessert to make it look spooky.

Do it with a whole cake and stuck a knife into it!

Costume

Don’t forget about a costume! The classic lazy-ass option: just throw a bed sheet and you are the ghost!

Anyways this year everyone is going to be dressed as COVID-19!

Have a spooky Halloween!

Something has to be done about that!

Let’s see what can be!

Of course, we can speak about this problem from a bigger perspective, but let’s start small! Facing the problem of individual food is one of the ways to tackle this issue globally. So, one of the popular trends now is striving for zero waste cooking in your kitchen!

What is the way to achieve a zero-waste cooking?

Better Planning

Make a list

Before going to a store. You can use different apps like Grocery IQ to build your list. Don’t forget to check what you already have at home! Be eco-smart about everything, for instance, consider using silicon bags instead of plastic. You can find such containers and bags here at Anova. Here is what they say about a better alternative to plastic bags:

Silicone derives from silica which is a non-toxic and odorless resource found naturally on Earth. It can withstand extremely high temperatures with low chemical reactivity and high flexibility. Silicone is also a non-hazardous waste and, at select locations, can be 100% recycled.

Keep it realistic

Buy as much as you can eat. Keep in mind a simple fact that some offers may seem attractive, but can you eat 4 melons before they go bad? It might be cheaper to buy several items, but do you need them? In the end they will go to waste together with your money.

Shop small quantities

See what we wrote above. It is ok to wait until you go shopping next time! Or in case you ran out of an important ingredient, you can always hop in the nearest shop.

Set the priorities

Always think about the products that expire quicker and use them first.

Stock the essentials

It is obvious and you most likely do this. Have some staple ingredients at home: canned products, pasta, rice and other grains. They have a longer shelf life and you can always make use of them when you don’t have anything fresh to cook.

By the way, you can check for some ideas to inspire your zero waste livestyle (not only cooking) here at MMTUM Shop!

This years has been rough and unpredictable. It still is. But there is something we can do. We can reflect on our everyday routine, try something new and listen to our body. Believe me, you are going to feel the change in no time.

Let’s start with few simple questions.

1. Do you drink enough of water? Not coffee, tea, orange juice or soda. Just simple water? Make sure to include at least about 2 liters of wanter on top of your other drinks (and well, start drinking less other things!).
2. Do you sleep enough? It is necessary to sleep not less than 7 hours for better skin, mood and overall well-being. It is proved that lack of sleep can influence your weight. If you experience problems, think about changing your mattress, doing some yoga or meditation or take some supplements (you can find some natural sleep aids at Ora Organic).
3. Are you active? Before going into the healthy eating habits to change your life, we have to mention, that one of the golden rules is decent activity level! It doesn’t mean you have to do cardio every day. Listen to your body. Longer walks work great! Do some stretched (especially if you live a sedentary lifestyle). Later try to include jogging, strength routine or more intense yoga.

And finally let us talk about food! What can you change to make your eating healthier and your feeling happier?

• Try to include more vegetables and fruit into your everyday meals.

We need about 3 portions of veggies and 2 portions of fruit everyday (ideally). Consider eating them raw (make a salad) as it is much better for your digestion! Vegetables and fruit are difficult to keep fresh for a long time and it is quite a pain in the neck to do shopping every other day. But these days it is much easier and cheaper to get fresh veggies and fruit delivered to you, see Farm Box for that! They also offer you a credit, if you tell your friends about their service

• Do you have no self control?

What about clearing your house of all the possible food and just eating the healthy meals delivered to your according to the plan? There is a great UK service Balance Meals providing meals for your needs weekly!

Do you live somewhere around New York, Washington, D.C., Philadelphia, Baltimore, Boston, and the surrounding areas? You are lucky to be able to order from Mosaic Food. They only deliver to the area not too far from their kitchen. You can choose 9 or 12 meals per weak (or every 2-3 weeks) and a meal can cost as low as 7 USD!

Do not fancy any commitment? Here is a great US service Top Chef Meals delivering amazing food as your order! The best thing is that they offer a wide range of different diets to choose from! Keto, Paleo, Gluten Free and so on.

• Make it a ritual!

Enjoy eating and enjoy cooking! That is the next step of accepting food as not simply a product to eat, but also an “activity”. Make it a family event! Choose an exotic dish and experiment together. Get inspired by SNUK, they offer global and rare ingredients. They also have a nice blog with great recipes!

• Do not torture yourself!

Saying “No” makes you sad. It is difficult to change your life immediately. What you need to do is to gradually transform yourself. If you used to eat a lot of sweets and pastries, do not deprive yourself of this pleasure. See our previous tip, and make a whole festival our of it! Check Foodstirs for some baking ideas and great high-quality ingredients, cook together with your friends or children. Do not forget to share

• Care about others!

Do you need some help being more active? Care more about others! Go volunteering or get a pet! Dogs need to be walked with and this way you will be forced to be much more active!

Do not forget your pets should eat healthy. At Barking Heads UK they offer discounts for a subscription

We hope you found these tips useful. Soon we will post some content on the best diets for happy and healthy life. Stay tuned.

What is it that’s so satisfying about a hamburger? It may have something to do with the juicy, savory flavor, but all we know for certain is that a burger always seems to hit the spot (especially when served with a crispy side of fries).

Do you want to have a romantic dinner with your better half? Or celebrate being single with a proper meal and a drink in the end of the day? Check out these amazing gourmet products here and pair it with some decent wine.

To make it a bit more relaxed and cosy just order some fresh/frozen meat and take our ideas into consideration!

Our homemade burger recipes will arm you with flavor-packed meals to add to your family dinner ideas, no matter your preferred method of cooking. We’ve picked the best burger recipes for grilling plus some decadent burgers that can be made right on your stove top.

The Classic Burger

You will need:

Blue Cheese, Bacon, and Balsamic Onion Burger

Absolutely delicious! This burger is finished with warm blue cheese, and balsamic-soaked red onions lend an extra flavor kick.

You will need:

• 1/2 medium red onion
• 2 tbsp. balsamic vinegar
• salt
• pepper
• 1 1/2 lb. lean ground sirloin
• 4 oz. blue cheese
• 4 brioche hamburger buns
• Lettuce
• tomato
• Cooked bacon slices

Fish/Salmon Burger

Change your beef for fish! What a beautiful idea. Fish seems to be even healthier and sometimes you just get tired of traditional meaty burger.