Moving and eating well, that’s a winning combo!
Summer means patios, BBQs, restaurants, cocktails, frozen desserts, travel, and much more—so many temptations that can keep us away from our good resolutions. Despite all that, it’s still possible to combine the pleasures of summer with healthy habits. Here are a few tips to help you stay on track.
Cheers!
Alcohol flows freely during evenings with friends and patio hangouts. To avoid overindulgence, alternate your alcoholic drinks with a glass of water. Choose unsweetened alcoholic beverages. Try light or non-alcoholic beers and look for cocktail recipes made with juice for a more nutritious option. Remember, moderation is always better—and it’s recommended to stick to a maximum of 2 drinks per day for women and 3 for men.
Out to the restaurant
Restaurants tend to serve oversized portions, and meals are often rich in fat, salt, and sugar. A single restaurant meal can equal two homemade ones. While there’s nothing wrong with eating out occasionally, summertime outings can easily become the norm. To enjoy dining out without going overboard, avoid crispy, crunchy, or fried foods and dishes with salty (soy), sweet (Teriyaki, General Tao), or creamy sauces (Caesar dressing, sour cream, Alfredo sauce, etc.). Opt for steamed dishes, stir-fries, fish, chicken skewers, and the like. Skip the appetizers and extras—they’re often unnecessary. Lastly, don’t hesitate to ask for a takeout container—after all, it’s your meal!
One steak, please
BBQs go hand in hand with skewers, burgers, steaks, and other red meats. In summer, red meat often takes over other sources of protein. But high consumption of red meat is linked to a greater risk of colon cancer and other diseases (heart disease, diabetes, etc.). It’s best to choose poultry, fish (aim for at least 2 servings per week), seafood, and more. Why not take this opportunity to add more legumes to your meals? They’re budget-friendly and perfect for creating colorful, festive summer salads.
Within reach
We can’t say it enough—fruits and vegetables are a key part of a healthy lifestyle and provide essential vitamins, minerals, and fiber. What better way to enjoy them than by growing your own? Take advantage of summer to start a garden in your yard or even on your balcony. Involve the kids—they’ll be excited to track their plants’ growth. It’ll get them outdoors, and they’ll be more willing to eat the veggies they’ve grown themselves! Harvest vegetables regularly for quick grab-and-go snacks with hummus or Greek yogurt dips. Enjoy strawberry season with a mixed berry salad. For recipe suggestions or questions, book a nutrition consultation at the clinic.
Here comes the sun!
When the sun’s out, it’s time to swap your car for a bike. One of the most effective ways to add cardiovascular exercise to your day is to use eco-friendly transportation that’s also good for your health! Walk or bike to work—you’ll get more physical activity and soak up some vitamin D. Remember, to stay healthy, aim for one hour of moderate activity (like walking) per day, or 30 to 45 minutes several times per week for more vigorous activities (running, cycling, team sports).
Active picnics!
Summer is the season of red-and-white checkered blankets and wicker baskets! Cliché? Add a modern twist to your picnic by bringing a ball, frisbee, or other fun gear that gets you moving! Many parks now offer areas for pétanque, volleyball, or spike ball. These activities are definitely worth trying—they’re fun and get you active at the same time.
Outdoor gym!
Always hated the gym because you feel stuck between four walls? Then you have no more excuses—lace up your shoes and head outside! A great way to exercise without feeling like you’re doing a workout is simply to play. Why not organize a family soccer game or take the dog for a walk? You can even turn the environment into your playground—do push-ups on a tree or jump on a park bench to work your leg strength. The key is to move a little every day. If you’re short on ideas or experience, check out parks with “TrekFit” fitness equipment for inspiration.
Running!
Short on time for a workout during the day? Running could be your best summer ally! It’s a sport that burns a lot of energy in a short amount of time. That’s why 30 minutes of running at the right intensity could help you meet your health goals. Not sure where to start? Come see us at Clinique Praxis. We offer a running technique analysis service, along with a personalized training plan to help you reach your goals without injury.
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