Thursday 22 August, 2019

Wellness with Natalie: Summer = salads

It’s hot…real HOT!!!

You feel sluggish and drained from the heat.  Maybe even a little irritable (or a lot LOL).  Had you even considered that certain foods could aggravate that even more? 

The traditional Indian approach to medicine, diet and lifestyle known as Ayurveda encourages us to eat in tune with the seasons.  So, in the hot summer months we want to eat foods that are cooling, that will pacify the heat.  This means less alcohol, and not too much spicy or sour flavours. 

Foods to be encouraged are lettuce, cucumbers, cilantro, kale and zucchini.  The cooling properties of these foods will help to keep you a little cooler.  Also try adding in aloe vera, watermelon and mint for some cooling refreshment.

Why not try these recipes below created in our kitchen and tell us how you feel.   (These recipes are diabetic and low-carb friendly).


Aloe Watermelon Smoothie

¼ cup Aloe Vera Gel

1 Cup watermelon seeded

½ cup water

Few cubes of ice

Few sprigs of mint

A squeeze of lime



TIP: Aloe is less bitter if you slice it from the plant and hang it to drain before peeling off the thick outer skin.


Blend everything together and enjoy through a straw.



Summer Chiller Salad

½ cup chopped cucumbers

½ cup finely chopped kale

½ cup sliced cherry tomatoes

¼ cup finely chopped cilantro



Juice of 1 orange

1 tablespoon olive oil

Dash of salt

Chop and toss ingredients.  Pour all dressing ingredients into a bottle and shake well.  Drizzle over salad and toss well.

Top with your fave protein source or none at all.

Natalie Murray is an Integrative Health Coach.  She runs individual and group detox programs, offers corporate wellness programs and maintains an individual coaching practice.  If you want to learn more about how working with a Health Coach can help you in making gradual sustainable shifts towards a healthier lifestyle visit or email her at

This article is for information purposes only.  The information presented is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information.  The Information provided is NOT a substitute for professional care and should not be used for diagnosing or treating a health problem and disease.  You should consult your health care provider if you have or suspect you may have a health problem.

For the latest news, download our app at for Android; and at for IoS.

Get the latest local and international news straight to your mobile phone for free: