Summer is finally here bringing us long evenings, beach days, barbecues with friends, trips to the lake, and sunset hikes. The warm summer months are also a perfect opportunity to optimize your health. Here are 5 tips to stay healthy and fit during the summer season:
- Build a healthy salad. A salad is the perfect go-to meal when the weather is warm. A salad can be light, refreshing and healthy. But beware – a few additions can really ramp up the calories. Add avocado, nuts, dressing, and cheese to a large salad and suddenly your healthy choice has turned into an 800-900 calorie meal. Keep in mind that even healthy foods like olive oil, nuts, and avocado should be used in moderation.
- Watch your drinks. Be conscious of your alcohol calories. A blended margarita may sound delicious at a Friday night happy hour but it can also boast 180-300 calories (depending on the size of the glass). Keep in mind that a shot of alcohol averages about 100 calories. In addition to the extra calories, alcohol increases our feelings of disinhibition, or lack of restraint, meaning we are more likely to be out of touch with our hunger signals and choose foods we wouldn’t normally eat. Try to alternate alcoholic beverages with a glass of water to reduce your intake and keep yourself hydrated. You’ll also feel better the next day!
- Be outdoor savvy. The gorgeous weather allows us to get outside to run, bike, walk, and hike. But as the temperatures rise keeping yourself healthy means being extra conscious of hydration (see article on hydration here). Drink plenty of water and wear your sunscreen. If you are going to be active for longer than 45 minutes, make sure you have access to the proper fuel for your workout (read more here).
- Optimize flavor. The summer season is the best time to eat fresh produce. We may take it for granted that we have access to fresh fruits and vegetables all year long, but summertime is truly the season of fresh produce. If you have ever tasted a tomato in December versus a tomato in August then you know there is no comparison. Take advantage of the season and visit your farmers market, join a CSA, or just pick out some seasonal fruit at the grocery store. To read more about what is in season each month check out this website. To see other benefits of eating local read here.
- Beware of the barbeque. While delicious, pot lucks and barbecues are notorious for providing unhealthy food choices. Potato salads, cole slaw, pasta salad, and chips and dips are all filled with excess calories and fat. Try to fill your plate with healthy foods first: green and fruit salads, grilled vegetables, lean meats and if you still want a taste of that creamy potato salad just add a little on the side.
Make this summer your healthiest yet. Don’t let your summer define you, you can define your summer!