5 Healthy Eating Tips for Summer
Living a healthy lifestyle is so much more than just nutrition, heck life is so much more than nutrition! So it can help to have a few easy, healthy tips on hand for making some healthy choices which don't need too much planning, mental capacity, money or time! Especially in summer when we may want to be spending more time outside, with family or socialising.
Take advantage of seasonal produce.
Why?
It's often more tasty! Which can make eating those super beneficial fruits and veggies so much easier when they taste delicious! They are often more abundant too, so should be easier to find which saves time when shopping. And they can be much cheaper when in season, especially if you have access to a market.
How?
I like to use this website to check what's in season, http://www.eattheseasons.com/
Some of my favourite summer produce include - peaches, nectarines, strawberries, runner beans, courgettes, tomatoes, aubergines, melon etc
2. Focus on quick, easy and minimal cooking time.
Why?
If we're lucky, it's normally hotter in summer, so minimising time in the kitchen is a big plus! And as before, produce can often be super tasty so minimal cooking is needed. Plus, maybe social plans are more frequent in summer, so having quick easy ways to get some nourishment in when at home can really help make healthy eating easier.
How?
Fruit salads!! - do one big ‘chop’ session to save time at other points in the week. Chop some summer fruits and squeeze some lemon all over and stir (helps keep the fruit from going brown). Keep in a sealed container in the fridge for up to three days. Perfect for breakfast with some yogurt and cereal, or for packed lunches, and last minute picnic plans.
Grilled or pan griddle veg!! This is one of my favourite summer easy recipes. Just sliced veg - I like courgettes, aubergines and peppers, (roughly 1cm thick) grilled on each side until brown, dry grilled. Then after, I place them in a big dish or Tupperware and drizzle lots of extra virgin olive oil, salt, pepper and chopped up garlic, plus a herb of choice, I like thyme or basil. Then cover them and keep in the fridge for up to five days. These are perfect just as with some bread and cheese for an instant dinner, or for sandwiches for packed lunch, or as a side at a bbq. (Check out my Instagram for the recipe on the feed)
Rice salad! This is an inspiration for Italy's, Insalata di Riso. (Recipe here, https://flawlessfood.co.uk/italian-style-rice-salad/ ) It’s a great, cheap way to eat salad in a filling way. You also get a grain in through the rice which is a bonus! You can use some fresh veggies and some pickled ones too. It is also often served with tinned fish, also super easy and cheap! Tuna or mackerel is great. (I will share my own recipe for this soon!)
3. Don't restrict foods or miss out on living life!!
Why?
For me this might be the MOST important tip here!! It is even harder in summer to manoeuvre diet culture as it's pretty much bombarded at us from social media and tv to colleagues at work discussing 'bikini body' diet plans, or because we’re worrying about wearing summery clothing. It's so hard to shut that all out, and I'm unsure if I'll be able to explain it all in this article alone, but hopefully this will help you think twice when these thoughts creep in.
You are so so so so SOOOO much more than your body and your looks, life is so much more than that, and summer is so much more than that. We only have a finite about of energy and if we waste it worrying about eating the ice-cream, eating the pizza, putting a summery dress on, or not getting enough vegetables in while on holiday we are loosing that precious energy that could be being spent on living in the moment with family, watching a sunset and truly seeing it, late nights in the park, whatever it is you love about summer or life in general, more of your precious energy could be going to those things rather than wasting it on negative self talk, comparison, or diet mentality. Give yourself unconditional permission to eat the foods that bring you joy, satisfaction and nourishment of soul and body... I promise you'll be surprised, trust your body and it will find balance.
How?
As you may have gathered i'm very passionate about this topic and it's hard to cover it all. So rather than trying in this article I wanted to share some reading material to help in this area...
Just Eat It - Laura Thomas (PhD) - https://www.amazon.co.uk/Just-Eat-intuitive-eating-together/dp/1509893911
Food Isn't Medicine - Dr Joshua Wolrich - https://www.amazon.co.uk/Food-Isnt-Medicine-Know-Facts/dp/1785043455/ref=sr_1_1?dchild=1&keywords=food+isnt+medicine&qid=1628778042&s=books&sr=1-1
Intuitive Eating - Evelyn Tribole - https://www.amazon.co.uk/Intuitive-Eating-4th-Revolutionary-Anti-Diet/dp/B08FXW78W3/ref=sr_1_3?dchild=1&keywords=intuitive+eating&qid=1628778070&s=books&sr=1-3
4. Share food with company! (and eating outside if possible.)
Why?
As I've already said..food is so much more than nutrition and part of living a healthy lifestyle and eating mindfully is sharing our food with people. It helps to create ceremony around food in building a more positive relationship with food. We've also seen that people eat slower with other people which may help with digestion. Plus, eating outside can connect us with nature at the same time which has been shown to help with reducing anxiety and aiding concentration.
How?
Just grab your friends, family colleagues, new people you meet, anyone and share your mealtime!
5. Keep on top of hydration - Carry a water bottle with you!
Why?
Especially important when experiencing hotter climates. When it is hot, we sweat more so it is important to replace fluids for normal bodily functions. Dehydration can leave us feeling tired, foggy, with head aches and nausea (or much worse if severely dehydrated).
How?
I like to say carrying a bottle of water with you as this can definitely help remind you to drink more. But other fluids do also count to your recommended seven cups a day. That can be, tea, coffee, fruit juice, watery foods (such as, fruit and veg). Just get those beverages in!