Summer success plan

The summer is a great time to refocus your lifestyle and take advantage of the fantastic weather. But with the heat, long days, and social gatherings it’s a time where our plan to stay healthy can easily go off track. Let’s have a look at what we can do to get the most out of this fun season.
Take time for you
With summer comes so many social obligations and a crammed calendar, and it’s important to take time for you. Make a plan so you can schedule in your exercise and meals. A morning walk, swim or maybe some yoga gives a revitalising start to the day. Try walking with an audiobook or a podcast, you might find yourself clocking up the k’s without even noticing!
It’s also very important to prioritise sleep. Exercising and choosing the right foods is a lot easier when you have enough sleep.
Easy everyday eats
This is the perfect time to get barbecuing and into the salads. If we look at the popular Mediterranean diet, it’s ideal for summertime, easy to follow and full of health benefits. This way of eating emphasises whole, fresh foods like fruits, vegetables, nuts, whole grains, fish, and olive oil. Swap heavy meals for vibrant salads loaded with leafy greens, cucumbers, tomatoes, and a drizzle of extra virgin olive oil. Include grilled fish and prawns, paired with a side of quinoa or roasted sweet potato. Keep an eye out for vibrant in season vegetables and don’t be afraid to try something new! The hot weather can impact our gut health and digestion, so feed your gut with probiotics like yogurt or kefir and prebiotics like bananas, combine them all for a delicious health kick.
Find some super recipes at: https://www.heartfoundation.org.au/recipes
Fruit favourites
We have such an abundance of delicious fruit available at this time of year. Fruit is an excellent way to keep us on track, full of great nutrients and fibre, it keeps us feeling full and fuelled. We all know how to eat fruit as is, but let’s get creative and give fruit a starring role across our day. Try oats with berries, a fruit smoothie, or add fruit to any salad – grilled peaches go well with everything! Make a delicious refresher with sparkling water, berries and mint, this is always a hit with guests and really elevates any table. Remember, if you’re prepping a meal think, where can I add some fruit?
Summer snacks
With so much happening at this time of year, it’s easy to stray from our regular meal routine. Having ‘go-to’ snacks handy can help curb hunger, reduce sugar cravings and maintain stamina throughout the day. Try combining some protein with your snack, so it’s a more rather than less situation. Some lower fat Greek yogurt with fruit is delicious, plus you can blend it up and freeze it for a tasty treat.
When you’re out and about and feeling hot, an ice cream or Frappuccino might look extremely tempting. Occasionally it’s fine, but there’s other options to get you that cold kick without the extra calories. Try a sparkling water, herbal iced tea or smoothie. At the coffee shop, choose an iced cappuccino and go for a lower fat milk.
Get creative in the kitchen with these snack ideas: https://hw.qld.gov.au/blog/hwqrecipe_category/snacks/
Party planning
If you’ve been invited to a party or barbeque, bring some dishes that work with your goals. Bring along a healthy dish, a big salad is always welcome, fruit skewers are always popular too! Don’t forget your takeaway container, that way you can have portion control without any worry. And if you’re concerned about offending someone by saying no to a slice of their famous tart, you can just take your slice to go!
Pressure at these events can feel very heavy, whether that be feeling pushed to eat or drink or other areas of our lives. Have some ‘change of topic’ chats ready to go, sports or a news headline are always good and why not direct them towards health coaching if they are showing a lot of interest there? They can do the free online Health Check today to see if health coaching is right for them.
Raising a glass to summer
Staying hydrated is so important year-round, but even more in the heat. If you’re going to an outdoor event, it’s very easy to say yes to another beer or wine, so bring your water bottle with you and aim to finish it. It’s a good pacer too! You’ll also notice alcohol can be a bit more potent in the heat, so think about some lighter options. If you’re buying a premixed drink, check the sugar content. While they may be lighter in alcohol, they might be full of sugar. It’s easy to ask for a spritzer, you can bring along a pitcher of mocktail, plus the 0% ranges have proved to be real party pleasers. A cooling herbal tea is also a really tasty hydrator to sip across the day and again, perfect for guests.
Fun under the Sun
Friends, family and fine weather, it calls for some get togethers! A trip to the beach is always a good day out. Pack a picnic of healthy food and drinks, bring along some beach games and plenty of sunscreen! It’s a great way to stay active while making the most of the summer fun. Another outdoor, picnic adventure is to explore local trails or national parks like Lamington or Springbrook, where you’ll find shady paths and breathtaking views. Playing some backyard games like cricket keeps everyone moving and helps work up an appetite. Just remember sunscreen, water and snacks, then the fun will take care of itself.
Blue skies, good choices and great times
By staying mindful of our choices over the summer, from planning meals and snacks to staying hydrated and balancing social events, we can create a lifestyle that supports both our health and wellbeing. Remember, small, consistent changes can make a big difference. Whether it’s grilling up a Mediterranean-inspired dish, savouring in-season fruits, or trying a mocktail, take it easy and enjoy yourself. For extra guidance, consider connecting with a free Health Coach and take the first step towards a healthier, happier you. Here’s to a summer of fun, wellness, and success!
If you would like a free Health Coach to help you create healthier habits, do the online Health Check today to see if health coaching is right for you.
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