HEALTHFULL SUMMER

Summer begins on June 20th, so get ready for longer days, warmer weather and different daily routines. When it gets hot outside its best to have a plan that supports healthful eating, drinking and physical activity. Try following tips for more healthful warm weather routine:

Enjoy small, frequent, low calorie mini meals. Heat can suppress our appetites, but that doesn’t mean that it’s okay to skip meals. Several hours without food can increase your risk of dehydration, cause fatigue and grouchiness and encourage you to overeat at your next meal. Eating snack-type meals every few hours can keep your energy levels up. Try fresh fruit and raw unsalted nuts, carrot sticks and hummus, lightly salted edamame (green soy beans), a hardboiled egg with cherry tomatoes or fresh turkey breast slices rolled in a corn tortilla with some guacamole.

Have salad for dinner. If your kitchen gets too warm to cook in, consider easily assembled recipes such as salads for dinner. Salads make satisfying meal if they are well- balanced with vegetables, whole grains (like fresh corn or barley), and protein ( from beans, eggs, chicken or fish). Top with dressing made with vinegar and extra virgin olive oil.

Make meals simple. Even if your kitchen stays cool, you’ll still want to opt for quick recipes that leave you time to relax and enjoy the extended daylight. Choose recipes that don’t require a lot of preparation or ingredients. At the market, buy ingredients that cook quickly, such as shrimp, scallops, eggs and boneless chicken pieces. Pair these quick-cooking proteins with fresh pre-cut vegetables that can be eaten raw or lightly cooked. I like jumbo scallops sautéed in extra virgin olive oil and topped with fresh mango salsa from our produce department.

Choose fresh summer produce. Locally grown seasonal produce items need very little preparation, since they will be at their peak of freshness and flavor right now. Summer produce items such as berries, stone fruits, melons, lettuce, corn and tomatoes are particularly good now. Sliced heirloom tomatoes and avocado is one of my favorite summer dishes, while nectarines and raspberries pair well with semi-frozen vanilla Greek yogurt for dessert.

Stay hydrated. Summer heat increases your need for water and other fluids by raising your body’s temperature, forcing it to work harder to cool down. Drink plenty of fluids to prevent dehydration, which can drain your energy and decrease mental clarity.

Drink plenty of water. Make water your drink of choice since it is your body’s ideal beverage. Water makes 50-75 % of your body weight, which means that it is the most efficient and economical beverage for meeting your fluid level.

Keep chemicals out. If you carry your water with you, try to put it in a reusable bottle made of stainless steel or glass in order to keep it pure and free of chemicals that may leach from plastic bottles.

Limit caloric beverages.
Other beverages, such as tea, coffee, juice, coconut water, sparkling water, milk and soy milk, can also meet your fluid needs, but these drinks may also contain unnecessary calories. Choose beverages that do not contain added sweeteners, artificial or natural, in order to keep control the calories they contribute to your diet.

Count your cocktails. Remember that alcoholic beverages, like beer and wine, can be dehydrating, so be sure to alternate each drink with glass of water.

Play outside. It’s easy to be more physically active in the summer since the outdoors can be so inviting and there are more hours of daylight to allow you to exercise outdoors. This is a great time of year to breathe new life into your fitness routine or to start being active if you’re currently sedentary. Seek out walking paths, outdoor yoga or tai chi classes and group games such as beach volleyball and soccer.

Keep cool. Try to be active during cooler parts of the day – early morning and in the evenings – since mid-day heat can sap your motivation and endurance.

Protect your skin. Whatever time of day you exercise, be sure to carry water with you during your time outdoors and protect your body with sunscreen, sunglasses and a hat.

When we adopt our summer lifestyles, we often change our eating and exercise habits – hopefully these tips will help you change yours for the better.