Beat the heat and feel your best with these delicious and doable tips for having a healthy and fun-filled summer!
With seasonal heat, summer vacations and various outdoor activities, it’s no wonder so many people struggle to stay healthy during warmer weather.
For optimal hydration, start each morning with a large glass of filtered water and pack a glass or stainless steel bottle to fill wherever you go. Add variety to plain water with cooling cucumber slices, zesty citrus wedges, spicy grated ginger or refreshing frozen berries. To replace electrolytes naturally without adding tons of sugar, try coconut water or this homemade electrolyte beverage recipe.
Keep yourself and your kitchen cool with protein shakes, smoothies, salads, non-cook options and pre-made meals. Using low heat producing appliances such as a slow cooker, Instant Pot and blender are highly recommended. Boost nutrients without breaking a sweat by adding bitter greens, avocados, and antioxidant-rich berries or cherries to meals and snacks. Indulge in delicious treats and desserts sweetened with fruit instead of refined sugars.
Be Sun Smart
There’s no need to shun the sun or cover yourself with sunblock from head to toe every time you leave the house. Get a healthy dose of “D,” but avoid overexposure. Depending on your skin tone, age, diet, susceptibility to sunburn and the intensity of sunlight, a healthy dose of “D” is 15-60 minutes daily. Once you start turning pink, consider reinforcements such as an umbrella, shade, protective clothing and/or a non-toxic sunscreen. Rejuvenate your skin after sun exposure with these all-natural beauty remedies.
Eat Antioxidant-Rich Foods
Nutrient-dense foods high in antioxidants protect your skin from the inside out. Enjoy foods rich in beta-carotene (palm oil, carrots, red peppers), lycopene (tomatoes, pink grapefruit, watermelon) vitamin E (almonds, asparagus, pumpkin seeds), catechins and polyphenols (green tea), omega-3s and astaxathin (salmon), resveratrol (blueberries, red grapes, red wine), natural saturated fats (coconut/palm oil, pastured butter) and proanthocyanidins (grape seeds, blueberries, hazelnuts, pistachios).
Vacation, Travel & Roadtrip Tips
Whether eating at the airport, packing a cooler for a road trip or dining away from home, it can be challenging to find convenient food options that keep you energized and satisfied. First, stick with water as your main beverage. Second, plan ahead by locating grocery stores and looking at restaurant menus prior to your arrival. Third, focus your meal on whole foods, especially proteins, natural fats and colorful veggies. These foods are highly satiating and help prevent overeating. Lastly, eat slowly and mindfully. Start by being mindful of your first three bites and you’ll feel better while enjoying food even more.
The Airplane Pick-Me-Up
Super satisfying: canned salmon mashed with avocado and sea salt
Refreshing: freeze-dried coconut water + cold water + ice
Sweet-tooth treat: cashew squeeze pack with a banana and dark chocolate
The Roadtrip Cooler
Hands on the wheel: grass-fed jerky, pecans and berries
Strangely addictive: SeaSnax sea weed chips or Go Raw sprouted pumpkin seeds
10 Favorite Summer Finds
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,