10 Tips for Staying Healthy in the Summer Months

For many, summer is an easier time to stay healthy and eat nutritious food. The days are longer, more time is spent outside and gardens are bursting with vibrant fruits and vegetables. However, summer also typically is a time of indulgence. From backyard barbecues to beach days and weekend getaways, it can be tricky to stay on track with your healthy habits! Below are a 10 tips for staying healthy and prioritize your health while still having fun this summer. 

Take advantage of seasonal produce.

For a few months of the year there is a wide variety of local fruits and vegetables available that are much tastier than the usual suspects that come from overseas. Take advantage of these! Shop your local produce store, farmers market, or grocery store to stock up on colourful produce that you can add to salads and snack on throughout the day. Or better yet, if you have anything resembling a green thumb and space to do so, try your hand at growing your own. It doesn’t get any fresher than that!

Pack your own snacks.

Summertime often means we are away from home more often. Regardless of where you are, plan ahead and pack your own healthy snacks. Even if you do indulge in the odd treat while you are out, this will be balanced by the healthy snacks you are also consuming. Getting in the habit of always having healthy snack options readily available at home can make it easier to have them ready to pack when you are on the go. A few ideas include the following:

• Fresh seasonal fruit (such as berries, watermelon, peaches or cherries).

• Cut up veggies (such as carrots, cucumber, snap peas, pepper and broccoli).

• Homemade muffins or energy balls. 

• Whole grain crackers with hummus or avocado. 

• Rice cakes with peanut butter. 

• Dried fruit. 

• Lara bars.

• Nuts and/or seeds.

Keep meals simple.

No one wants to be spending hours in the kitchen during the summer. Salads are a great way to minimize your time in the kitchen while also optimizing your intake of nutrient dense foods. There are thousands of delicious salad variations, so get creative! Here are some tasty options. 

Move your body!

Summer is a great time to increase your fitness level. You do not need to go to the gym to get into shape and reap the benefits of regular exercise. In fact, exercising outdoors comes with the added benefits of fresh air, Vitamin D and time in nature. The options are endless and include walking, biking, hiking, jogging, paddleboard, kayaking, tennis, outdoor bootcamp, swimming and much more. If nothing else, aim to go for a brisk walk every day!

Stay hydrated.

It is much easier to get dehydrated in the warmer summer months, as well as when we are away from home. Keep a water bottle with you and ensure you are drinking regularly throughout the day. Typically, at least 8 cups of water per day is recommended, but this varies depending upon a number of factors. The colour of your urine is one of the best ways of determining if you are drinking enough. It should be pale yellow or clear, and odorless. Check out this post for more information on hydration.

Pay attention to your alcohol consumption.

For many, summer is a time where we spend more time outdoors sipping on cold alcoholic beverages. While this is okay in moderation, these add up quickly. In excess, alcohol is not good for our health and can lead to easy weight gain and other complications. As per the Health Canada guidelines, women should not exceed 10 drinks per week and men 15, however, less than this would be ideal. If you are drinking, aim to consume drinks that are lower in sugar and other additives, and ensure you are also staying hydrated. Diluting your drink with carbonated water is a great way to moderate your intake and help stay hydrated. 

Be mindful when eating out.

Whether it is a summer BBQ, a party at a friend’s house, dinner at a restaurant, or camping, there are a number of simple tips that can help you to make healthier choices and avoid overindulging. Check out this older post, 15 tips for staying healthy over the holidays, for more info!

Try to stay away from processed meats. 

Barbecuing is a great way to cook in the summer, however, it is often less healthy meats that get thrown on the barbecue. Most hot dogs, sausages and hamburgers are heavily processed with harmful additives. Whenever possible, choose less or unprocessed meats, tofu and vegetables. As well, avoid consuming barbecued meat that is over-charred/burnt, which is also bad for your overall health. 

Don’t be afraid to indulge a little, but pay attention to portions.

Restricting yourself often only results in you indulging even more later on, and can also lead to disordered eating. Aim to stick to the 80:20 rule of eating, consuming at least 80% of your calories from healthy, unprocessed foods while allowing up to 20% to come from less healthy, more indulgent foods. 

Give your digestive system time to rest. 

Our digestive system was not designed to work around the clock. While you do not need to practice strict intermittent fasting, having a window of  approximately 12 hours where you are not consuming food (such as 8pm to 8am) can be beneficial to curb less healthy late-night snacking/drinking, can result in more weight loss (even with the same calories consumed), increase metabolism, and improve longevity. Consuming more of your calories earlier in the day is also associated with improved cholesterol, blood pressure and triglycerides. 

Enjoying your summer while also staying healthy is largely based upon the habits you have formed. If you value and have built regular exercise and healthy eating into your lifestyle, doing this year-round will remain a priority and make it much easier to navigate the unpredictability of summer. Sometimes it requires a bit of extra planning, but it is possible to have the best of both worlds! 

Overwhelmed by all the health and nutrition information out there, or unsure where to start? If you are looking for evidence-based support and guidance to work towards your healthiest, best self, book a free consultation with Christy De Jaegher to discuss how working with a Registered Holistic Nutritionist can help transform your health.