Melanie Albert

Top 3 End of Summer Nutrition Tips

Top 3 End-of-Summer Nutrition Tips
By Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO EXPERIENCE NUTRITION

Melanie AlbertAs we are reaching the end of summer there’s still time to enjoy “summer food” and to stay hydrated. We all know about drinking water, but do you know how to tell if you are dehydrated and do you know how much water to drink?  What about trying a refreshing, totally hydrating watermelon smoothie with a little ginger? And, have you ever eaten a raw “weed” – purslane -salad?  Try adding one of these end-of- summer actions to your life and share how you feel on our Experience Nutrition Facebook page,

  1. Stay hydrated. Your body is about 75% water, and your brain about 85% water. So, think about it, it’s vital to keep your body hydrated. Water is important for heart health, brain health, lubricating joints, detoxing, weight loss and exercising.

The 3 Simple Questions to See if You are Dehydrated

    1. Are you thirsty?
    2. Is your morning urine dark yellow, like apple juice?
    3. Is your body weight more than a couple of pounds (1%) lower than it was yesterday morning?
  • If you answer YES to 1 question, you might be dehydrated
  • If you answer YES to 2 questions, you are likely dehydrated
  • If you answer YES to all 3 questions, you are very likely dehydrated

How Much Water? The amount of water you need depends on your size, age, level of physical activity and your climate. As a good starting point, drink half your weight in water. So if you weigh 130 pounds, drink about 65 ounces (a gallon) every day. If you weigh 180 pounds, drink about 90 ounces every day. Here in Arizona, drink more water since our weather is so hot and dry. Very importantly, drink water all day. Do not wait until you feel thirsty, at that point you are already slightly dehydrated.

3 Ways to Drink Water Today!

  • ·         Start your day with a glass of water. While you sleep your body does not receive water, so it becomes slightly dehydrated. Thus, by drinking a glass of water, you replenish your reserves.
  • ·         Buy a stainless steel or glass water bottle and sip water all day.
  • ·         To make water a little more interesting, add fresh herbs, like basil or lemon basil, citrus fruit, like lemons or limes, or veggies like cool cucumbers.

Find out the top signs of dehydration on our Experience Nutrition Blog.

  1. 2.    Try a Watermelon Smoothie. Watermelon is great for hydration, as it’s mainly water. Try this new simple recipe, inspired by a not-so-sweet watermelon. I purchased a watermelon that was not quite ripe and I wanted to eat it, so I decided to experiment. Here’s the quick recipe, with good-for-you foods:
  • Watermelon: Perfect for hydration, as it’s 92% water!  
  • Apples: Strong antioxidant power. Over a 1,000 varieties. 
  • Ginger root: Great anti-inflammatory. Adds a new, fresh taste to smoothies.

            NEW Watermelon Smoothie Recipe: “It’s amazingly refreshing.”

  • Chop watermelon & apple
  • Place watermelon in blender & blend for a few minutes
  • Add the apple & fresh squeezed lemon juice and blend for a few minutes
  • Micrograte fresh ginger & blend another minute
  • Enjoy! Enjoy! Enjoy!

Click to get the step-by-step photos on our  Kids Facebook page 

  1. 3.    Try eating a summer weed!  Purslane is a new to-me-food that grows right here in Arizona and is available at our local farmers markets. It’s been around for centuries, existed in the New World before the arrival of Columbus, and grew in Europe in the late 16th century.

For years and still today, most people in the US see purslane as a weed. Now, it’s becoming more popular as a tasty, healthy food. It’s a succulent and purslane is full of omega-3 fatty acids, good for heart health and is an excellent source of Vitamin A, one of the highest among green leafy vegetables. Purslane has a slight lemony taste, and is similar to arugula or spinach.

Raw Purslane Salad Recipe: “So many flavors and textures. Crunchy & refreshing.”

This recipe is full of the fresh in-season summer veggies so you can experience their taste.

 Simple Steps

  • Chop purslane leaves into small pieces. Use the leaves and save the stems for stir-fry  
  • Slice Armenian cucumbers and summer squash
  • Chop a several onions (this week used red), mild peppers and fresh lemon basil
  • Finely chop fresh garlic
  • Add sea salt
  • Mix all ingredients 
  • Extra: Add organic extra virgin olive oil and balsamic vinegar. 2 parts olive oil to 1 part vinegar and mix again
  • Refrigerate overnight (or a few hours) for the flavors to blend together
  • Enjoy this refreshing summer salad with grilled salmon

To get more nutrition tips and recipes from Experience Nutrition, and the “9 Ways to Enjoy Food & Life” programs, visit our website, and join our conversation on Facebook, and new kids page, 


About Melanie Albert

Melanie Albert, nutrition expert, author and speaker is the Founder & CEO of Experience Nutrition. EXPERIENCE NUTRITION improves the lives of current and former athletes, the sports fan community, and kids to enjoy healthy food and a healthier life through memorable speaking engagements, interactive cooking classes, books, videos and healthy food products. Experience Nutrition has presented their philosophies and nutrition programs to clients ranging from former NFL players, NFL Alumni Association, NFL Players Association, NFL Hall of Fame Golf Classic, Super Bowl events, Nutrition & Health Conferences at hospitals, corporations, childhood obesity and kids events, including the Phoenix Suns / Phoenix Mercury kids camp.