Eat with joy, live with ease – and remember your supplements

By Anni Dahms

Founder of  the retail chain ANNI’s VITAL SHOP.
Nurse- & Health specialist,  Biopath and Nutritional Adviser.

You can read Annis Newsletter in the following languages:

   

“Life teaches us something every moment.”

– The Pilgrimage, Paulo Coelho

 

A new perspective on nature’s beauty

At 82, I never thought I’d discover something entirely new. But now that I live in the middle of the forest – surrounded by green trees and colorful shrubs – I’ve truly come to understand the wonder of nature for the first time.
Every morning, I’m greeted by birdsong in all tones, as if nature is welcoming me. It’s an experience I wish I had appreciated earlier – especially when I think of all those science classes I wasted doing homework for other subjects.
I feel how nature benefits me – both physically and mentally. At my last check-up, my doctor said my body is surprisingly healthy. I attribute this not least to my daily walks in the greenery.

 

Summer: A season for new habits

Although summer is traditionally associated with rest and relaxation, it’s also a great time to boost your health and establish new routines. Movement and fresh air work wonders. Take a walk – regardless of the weather. Hop on a bike and explore new places. Go on a picnic with children or grandchildren. When you share nature’s joys with family, you create memories to pass on.
If you live in Spain like I do, it’s a good idea to be physically active early in the morning. In the middle of the day, seek shade and take breaks. And remember to drink plenty – but not just water. When you sweat, you lose both fluids and salts, so it’s important to eat some salty foods or supplement with electrolytes – especially on hot days.

Light dishes that bring energy and joy

Although Summer in Spain offers a wealth of delicious flavors. It’s the season for colorful vegetables, sweet berries, and juicy fruits – tomatoes, cucumbers, peas, carrots, melons, and salads fill the markets and inspire fresh, light, and healthy meals.
When the sun is high and your appetite smaller, it’s ideal to choose simple dishes that nourish without weighing you down. Think colorful salads, grilled vegetables, and lean meats or fish. Salmon and shellfish are especially suited for grilling – not only healthy but also rich in flavor. New potatoes tossed in olive oil and fresh herbs are a summer classic that pairs well with almost anything.
Olive oil is the cornerstone of Spanish cuisine. It’s used in everything – from cooking to dressings – not just as a flavor enhancer but also as a healthy fat source. The Spanish summer kitchen is generally simple but of high quality. It’s less about the fancy and more about the fresh and tasty.
A great example of this is paella – the classic Spanish rice dish that comes in many variations. Often made with shellfish, chicken, and seasonal vegetables, it brings both flavor and togetherness to the table. Originally from Valencia, paella is now served throughout Spain – especially when friends and family gather for outdoor meals. It’s food with tradition, flavor, and a sense of community.
One of my personal favorites in the summer heat is gazpacho – the cold soup made from tomatoes, cucumbers, bell peppers, onions, and garlic. Served ice-cold, it’s refreshing, healthy, and flavorful. It works well as both a starter or a light lunch and offers a welcome break in the heat.
When you’re just a bit peckish, Spanish tradition offers tapas – small dishes that can be enjoyed individually or in combination. Try, for example, garlic shrimp (gambas al ajillo), fried potatoes with spicy tomato sauce (patatas bravas), or simply a slice of toasted bread with olive oil and fresh tomato pulp – simple but utterly irresistible.
For dessert, a homemade fruit ice pop can be a hit with both kids and adults. It’s easy, refreshing, and can be varied with fruit and juice. For the adults, an iced coffee made with rice milk and a touch of agave syrup is a lovely, cooling end to a light summer meal.
Summer food in Spain – or wherever you are – doesn’t need to be complicated. It just needs to be made with love, good ingredients, and a desire to enjoy. When you choose fresh, eat slowly, and share the meal with those you love, food becomes more than nourishment – it becomes joy, presence, and a source of great memories.

 

Well-being in the summer heat

When the sun is high and the temperature rises, it’s crucial to maintain your fluid balance. Drink plenty – preferably bottled water, and be cautious with ice cubes if you’re eating out.
When you sweat, you lose not just water, but also salts and minerals. So it’s important not only to drink water but also to take in some salt – either through food or, if necessary, with electrolyte supplements.
My favorite drink in the heat is the Spanish classic tinto de verano – a light mix of red wine and lemon soda. It’s milder than wine alone and tastes wonderful in the shade – of course enjoyed in moderation.

Well-being in the summer heatWhen the sun is high and the temperature rises, it’s crucial to maintain your fluid balance. Drink plenty – preferably bottled water, and be cautious with ice cubes if you’re eating out.
When you sweat, you lose not just water, but also salts and minerals. So it’s important not only to drink water but also to take in some salt – either through food or, if necessary, with electrolyte supplements.
My favorite drink in the heat is the Spanish classic tinto de verano – a light mix of red wine and lemon soda. It’s milder than wine alone and tastes wonderful in the shade – of course enjoyed in moderation.

Supplements – even on vacation

It still surprises me how many people leave their supplements at home when going on vacation. Even though we associate holidays with relaxation, it’s actually a time when the body faces more stressors: unfamiliar bacteria, different foods, travel activities, and disrupted sleep patterns. In other words, vacation is also a form of positive stress – and that’s why the body needs support from within.

• A good multivitamin and mineral product is easy to bring along and provides a solid foundation.
• Vitamin A supports healthy skin – especially important in the sun.
• Q10 and selenium are a powerful duo with documented effects on heart health, cellular energy metabolism, and aging.
• Omega-3 – from fish oil or marine algae – supports circulation, brain function, and joints.
• As we age, the body’s production of collagen decreases – important for skin, joints, tendons, and connective tissue. That’s why supplementation can be a good idea.
  Type 1 collagen is best for skin elasticity, bones, and connective tissue.
  Type 2 primarily supports joints and cartilage.
  Move Flex Collagen combines type 2 collagen (UC-II®) with Boswellia serrata, manganese, copper, and vitamin C – a great help for those with an active lifestyle.
• Also remember vitamin C, which supports the body’s natural collagen production.
• If you’re more active than usual – or if the heat makes you feel heavy – you may experience sore muscles and joints. In that case, I recommend bringing tiger balm or a good pain-relieving cream. A light massage with warm hands and a bit of cream 2–3 times a day can release tension and make your muscles feel light again. The heat itself helps, but the combination with massage works wonders.
• Finally, I warmly recommend a probiotic supplement. Digestion can easily become unbalanced when eating differently or traveling a lot, and the immune system may be challenged by unfamiliar bacteria in the environment. A good product is OmniVegan Biotic Balance (known as Symbioflor in Denmark). It’s easy to pack in your suitcase and a fantastic support for the body – especially in new surroundings.

In short: With a few well-chosen supplements and some extra care for both body and digestion, you can support your health and well-being – even when away from home.

Holiday time – time for
reflection and presence

We live in a time marked by unrest, war, and serious threats – including to our health. Many people feel the pressure of everyday life, where stress and worry take up more and more space. That’s why it’s more important than ever to use the summer consciously – as a pause, a restart, and an opportunity to take responsibility for your well-being.
Vacation isn’t just about resting the body, but also about nourishing the soul. You can use this time to create new, sustainable habits. Eat organic, as much as possible. Allow yourself to choose your food mindfully, and chew it with awareness. When you eat slowly and consciously, you will feel the difference: You feel lighter, more satisfied – and happier afterward.
In contrast, rushed, superficial meals often lead to fatigue and discomfort. I know this from experience – not just as a nutritionist, but also as a person who has lived a long life filled with both mistakes and learning. So let me remind you: it’s never too late to change direction and choose to live with ease and joy in food.
Let the holiday be a time when you eat together with those you love. Set the table. Speak softly. Listen. Laugh. Let kindness, reflection, and calm have a place at the meal. It’s here that children learn good eating habits – not just what’s on the plate, but how we are together around food. In these moments, food becomes more than nourishment. It becomes community.
Over the years, I’ve met both children and adults who had lost their appetite. It’s painful to see. Because I know that food – when made and eaten with care – can heal, bring joy, and connect. The joy of food is one of the most important things we can pass on to each other.
Use the holiday to rediscover the joy in what is simple, nourishing, and genuine. Do something good for yourself – and those you love.