During the summer, people enjoy the sunshine, picnics and time spent outdoors in nature. When we swap our regular routines for the casual days of summer, we often throw out the window the nourishing rhythms that help us feel our best. Barbecues and outdoor parties challenge our regular nourishment plans; hot summer sun and abundant alcohol bring along preventable dehydration. There is no need to sabotage your enjoyment of summer to stay healthy and fit. Follow our tips to squeeze all the fun into your summer without abandoning your wellness, so you can feel your best when autumn comes knocking on your door.
Better Grilling
Grilling involves high heat, which can transform even healthy ingredients into harmful by-products. Keep grilled foods nourishing and delicious with Chef Marshall’s tips for healthier grilling:
- Use rubs, not marinades. Spice rubs give grilled meats incredible flavor without the use of oils that can break down with high heat grilling.
- Grill over low or indirect heat. Turn one burner to high and the other to low; position your meat over the low burner and cover the grill.
- Avoid burning or charring food. That black char contains known carcinogens.
Stay Hydrated
In the heat of summer, your body loses more water through increased sweating and evaporation, making you more susceptible to dehydration. Mild dehydration causes fatigue, headaches, and dizziness, impairs your ability to think clearly and can make you feel hungry when you are just thirsty. Don’t wait until you are thirsty—by the time you feel thirsty, you are already dehydrated. A general guideline for adequate water intake is to take your weight in pounds, divide by 2 and drink that many ounces each day. Make hydration a part of your daily life so you feel your best on even the hottest days.
Cooling Fruits & Vegetables
These are high in water to cool your body and keep you hydrated:
- Cucumbers
- Celery
- Zucchini
- Tomatoes
- Strawberries
- Watermelon
- Sweet peppers
- Grapefruit
- Broccoli
- Melon
- Peaches
Cooling Spices
- Mint
- Fennel
- Cilantro
- Dill
- Cumin
- Spicy peppers
This summer, let go of the rigid schedule you keep the rest of the year while embracing nourishing rhythms that allow you to enjoy summer and feel your best come fall. Take advantage of the beautiful weather to get active outdoors and enjoy the best-tasting produce of the year. Experiment with nourishing grilled foods and stay hydrated and comfortable in the summer heat with foods that cool you naturally from within. With your smart getting-through-summer plan, you will have your most nourishing summer without sacrificing the fun.
