Claire Andréewitch's Food Tips
Naturopath specializing in skin health, Claire Andréewitch has lived and worked in Paris since 2006. Founder of the Ad Caelia brand and author of Révélez votre glow (Marabout, 2019), France's first beauty bible for an inside & out approach.
During the summer, it is essential to adapt your diet and supplements to stay hydrated, protect your skin, and maintain your energy despite the heat. Here is Claire's advice to optimize your health during this season.
What to put on your plate
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Water-rich fruits and vegetables
Cucumbers, watermelon, melon, tomatoes: their high water content helps you stay hydrated.
Vary your green salads (lettuce, spinach, arugula) for hydration and freshness.
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Foods rich in antioxidants
Berries (strawberries, blueberries, raspberries), rich in vitamins C and E, protect the skin from UV rays.
Colorful vegetables (carrots, peppers, beets) provide beta-carotene for healthy skin and a radiant complexion.
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Light proteins
Fish and seafood, rich in omega-3s, reduce inflammation and improve skin appearance.
Lean meats and tofu provide the necessary protein without feeling heavy.
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Whole grains
Quinoa, brown rice, oats: sources of sustained energy to keep you feeling vital all day long.
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Hydrating foods
Greek yogurt provides probiotics, which are valuable for digestion, which is often disrupted by the heat.
Cold soups, such as gazpacho, combine hydration and nutrition.
Summer allies
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Vitamin C
A powerful antioxidant, it protects the skin from sun damage and promotes collagen production.
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Omega-3s
They reduce inflammation and protect the skin.
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Beta-carotene
A precursor to vitamin A, it protects the skin and promotes a healthy tan.
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Probiotics
They support digestion, which is often disrupted by summer dietary changes.
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Electrolytes
They maintain fluid balance and prevent dehydration.
Practical tips
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Hydration
Drink plenty of water throughout the day, especially outdoors or during exercise.
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Lighter meals
Opt for smaller portions to avoid digestive fatigue: a full meal at lunch, followed by a lighter dinner for restful sleep.
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Less alcohol and caffeine
They dehydrate tissues. Opt instead for iced infusions or coconut water.
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Sun protection
In addition to supplements, use a suitable sunscreen and wear protective clothing.
"An ultra-rich smoothie in vitamins, minerals, and antioxidants to refresh you and give you a beautiful inside-out glow."
Claire Andréewitch
Ultra-antioxidant Summer Glow Smoothie
Ingredients
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1 cup of mixed berries
Strawberries, blueberries, raspberries: vitamins C and E, and antioxidants.
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½ cup of fresh spinach
Vitamins A and C, and iron.
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1 chopped apple
Fiber and vitamin C.
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1 tbsp chia seeds
Omega-3s and fiber.
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1 cup of unsweetened almond milk
Or any other plant-based milk, for a creamy texture.
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1 tsp honey (optional)
For a touch of natural sweetness.
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1 to 2 tsp organic coconut oil (optional)
To stabilize blood sugar and prevent cravings.
Preparation
Place all the ingredients in a blender and blend on high speed until smooth and consistent. If the smoothie is too thick, add a little almond milk.
Naturopath, author of Révélez votre glow and founder of Ad Caelia: adcaelia.com