Stay Healthy While Enjoying Your Summer!

Summer is in full swing, the days are longer and hotter, and you are finding yourself busier than ever! Summer is packed with fun and it goes by fast. Keep yourself energized with healthy foods so you can feel your best all summer long.

Healthy Road Trip Snack Ideas

With all of the convenience foods available while traveling, it can be easy to overdo it with sweets and unhealthy snacks.

• WATER! You still need to meet your fluid needs, even while sitting in a car. Set a timer or use a water bottle with times/amount markers on it to be sure you are drinking enough! Staying hydrated can also reduce your snack cravings.
• Dried fruit with no added sugar provides fiber to help you feel full and keep your digestion on track while traveling.
• Protein bars can reduce cravings while providing a healthy serving of protein.
• Nuts are healthy options that keep you feeling full. Be mindful of your portion as they tend to be high in calories, a serving is about 1-2 oz.
• Orange juice is a great way to stay hydrated with natural electrolytes, and it's also sweet enough to replace snacks that are filled with added sugar.
• Don’t skip meals! It’s easy to load up on snacks and junk food while traveling. Be sure to eat 3 healthy, balanced meals throughout the day.

Stay Hydrated with These Healthy Foods

Staying hydrated is very important while enjoying the summer. Adding foods that are packed with water can keep you feeling refreshed and can also help decrease your cravings for unhealthy snacks throughout the day.

• Watermelon - Watermelons are 91% water, which make them a great way to rehydrate. Watermelon is also sweet and satisfying enough to replace dessert after hot summer cookouts.
• Popsicles - Make your own sugar-free popsicles using any flavor of light, sugar-free drink packets for a refreshing and guilt-free treat that’s perfect all summer long!
• Apples & Grapes - These are great portable snack options that are filled with water. Grapes can be frozen in a sandwich bag for on-the-go snacking.
• Yogurt - The water content in yogurt makes it easy to carry along. Just pop it into the freezer while getting ready and it will be ready by snack or lunch time!
• Cucumbers & Lettuce - Make a perfect side dish packed with healthy nutrients that will add some hydration to compliment any BBQ or picnic.

Add Healthy Foods to Your Summer Cookout

Healthy foods are easily forgotten during summer barbeques. Instead, they are replaced by potato chips, soda and packaged sweets. Compliment your grilled items with some nutrients to keep you energized throughout your get together!

• Salads are easy! Toss lettuce, cucumber and tomatoes together in a light Italian dressing for a fast and healthy side that can be made ahead of time.
• Sugar-free beverages. Make batches by mixing low-calorie drink packets with water, and then dress them up with fruit, cucumber, or lemon for the ultimate refresher!
• Add just about any vegetables to your grill. Corn, asparagus, zucchini and mushrooms are all great options to compliment any meal!
• Offer fruit with dessert. Berries compliment just about any dessert! Add fruit to any filling, sprinkle on top of sweets or pastries, or serve parfaits packed with fruit.
• Don’t forget the fiber. Use whole wheat pasta for pasta salad, add beans to salads or try incorporating a simple quinoa salad as a side to add more whole grains to your cookout!

Stay Active During Summer

It is easy to convince yourself to stay inside and just lay around while it is blistering hot outside, but it is important to stay active during the summer. You can beat the heat and enjoy physical activity!

• Swimming is the perfect way to stay active and healthy during the summer while keeping cool.
  
• Bike riding offers a breeze to help cool you down as you work up a sweat.
• Frisbee can be a calorie busting game that doesn’t need to last long. You can burn up to almost 300 calories while playing!
• Taking walks early or late will help you avoid the brutal sun while you get in your physical activity.
• Gardening is a great way to stay strong and keep your yard beautiful. Gardening is a full-body workout as it includes pulling, bending, squatting, hauling and twisting!
• Hiking can burn up to 400-550 calories an hour depending on the terrain and your speed, and usually offers plenty of shade!

Prevent overheating during summer activities with the following tips:

• Stay hydrated!
• Wear light and breathable clothing
• Add a hat
• Use cooling towels or portable fans
• Look for shade
• Pace yourself and schedule inside breaks

Reach out to your provider if you have any health issues or questions to discuss.