HEALTH AND NUTRITION TIPS FOR SUMMER FROM GEMMA BES

We are in the middle of summer. We propose you to change some routines in this hot season that will help you feel lighter, energetic and renewed.

Eat calmly: Chew slowly and take time to connect with the food, appreciate the colors, flavors, textures. This will help you connect with your sense of hunger and satiety more objectively.

Keep a 12-hour daily fast: Overnight fasting is essential to maintain a healthy liver and a more toxic-free body. The ideal is to have dinner early, no later than 19-20h and do not eat solid food until 12h later.

Break the fast properly: We suggest you to break the night fast with cleansing drinks such as herbal teas, green smoothies, etc., which is a way to help the elimination that benefits the whole organism. It is a way to help the elimination that benefits the whole organism.

Ensure a good night's rest: A good night's rest is essential for tissue repair, hunger control and feeling energetic and in harmony. If you find it difficult to get a good rest.

Drink enough water: Try to drink at least 2 liters of water during the day, it can be weather water, flavored water (with cucumber, lemon, mint) or herbal teas (horsetail, dandelion, boldo, green tea), the infusion will NOT be suitable for pregnant women. Above all, drink on an empty stomach, it is the most important moment.

Practice an intermittent fasting of 16h, once a week: Do not eat food during 16h, better to skip dinner, the last meal of the day should be around 16h and breakfast at 8h or 15h-7h. During fasting you can drink liquid and coffee without any sweetener.

Move every day: During these days look for ways to move every day, walking outdoors, jogging, cycling, exercise with change of intensity etc ... find the most appropriate way for you and keep the goal of moving every day.

Three meals a day: We already know that eating 5 times a day is not the best option, the digestive system is over saturated and we need our cells to have metabolic flexibility, therefore, that we spend hours without eating helps the cell to mobilize and seek new energy substrates, with beneficial effects on our health. If you need to eat more times a day because of your condition, intense sport, breastfeeding, etc... make sure that the snacks are healthy: red fruit preferably, seeds, nuts.

Cold Showers: For those of you who live near the ocean, we encourage you to go for a swim whenever you can during these days—if not your whole body, then at least your legs and feet. Those of you who don’t have this option can finish your shower with cold water and a body scrub. Among its benefits, it improves circulation and aids in detoxification. From El Raco, you can walk to Ca la Torta and, once you arrive, enjoy a refreshing swim in the ocean.
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After 20 years of experience Gemma has observed that a good nutritional guideline helps people to improve their quality of life and prevent diseases. Gemma has a diploma in Nutrition and Dietetics from CESNID (University of Barcelona), a degree in Nutrition from King's College London, a postgraduate degree in Sports Nutrition and PNIE (Psychoneuroimmunoendocrinology) from the University of Barcelona, and a diploma in Ayurvedic Nutrition, energy cooking and Naturopathy.

Nutrition is a new science, and professionals in the field must continually conduct research, pursue further education, and cross-reference information with more ancient medical traditions (Chinese, Ayurvedic, and Tibetan). This explains her frequent trips to Asia, where she seeks to absorb the most ancient knowledge. Her curiosity and passion for nutrition have led her to write the books *Help Me Grow Healthy* and *Living Gluten-Free*. Currently, Gemma advises elite athletes (tennis, motorcycle racing, Dakar Rally, soccer, sailing, swimming, golf, track and field, equestrian sports, cycling, running, archery, and cricket) as well as sports and health companies around the world. She has a practice at the Juaneda Clinic in Palma and serves as the nutritionist for the Rafa Nadal Academy by Movistar. Gemma will travel to Es Racó at your request to conduct a personal nutrition consultation with you.
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Book a nutrition consultation with Gemma:
spa@esracodarta.com
+34 630 352 921

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