Surviving Summertime

We are in the midst of the summer holidays and how are you coping? Is the weather great? Are the kids driving you crazy yet? How many times have you heard “I’m bored! There’s nothing to do”? The kids won’t get off “fortnight” and get outside? How are you coping with eating healthy during the holidays?

Sometimes people say it is easier to eat healthily over the summer months as you don’t mind eating lots of salads. Others will say it is really difficult as there are too many temptations  – ice-creams, cold wine/beer/BBQs/picnics etc. Which one are you? Do you find it easier during the summer or harder?

One of the biggest things with my SMASH programmes is that once you reach your ideal weight/health goal, is that as long as you live 90:10 you will be able to maintain your weight for the rest of your life. If you are on your SMASH journey or just want to get the best out of your body over the summer months what can you do?

Here are a couple of tips to help you to survive the summer months

1. Keep hydrated – It is so important that you keep your intake of liquids up. The best liquid is water as it is the most natural.
   • Don’t keep your plastic water bottles in the car as when they heat up the plastic releases chemicals into the water that aren’t great for the body. Have a water bottle that is BPA/BPS free. That way you are protecting yourself.
   • If you don’t like water by itself add some fruit to it. Not only are you changing the flavour, you will also have added health benefits by absorbing some vitamins from the fruit. Strawberries, lemons, limes and oranges are great.🍋🍊🍓
   • Be aware of adding cordials to your water as they tend to be full of either artificial sweeteners or sugar.
   • Try drinking warm lemon water in the morning when you get up. This is so refreshing and helps with detoxing the body. Make sure that you leave 30 minutes after drinking it to eat.
   • Alcohol does not help with hydrating 😉 in fact it dehydrates the body. So if you are going to have a alcoholic beverage, 🍺🍹make sure that you drink extra water to combat the damage the alcohol is doing.
2. Increase your intake of Fruit and Veg – Fruit and veg are more readily available during the summer months and in some cases less expensive too. Up your intake to boost your micronutrients and therefore all round health. 🍏🍐🥦🥝🥕🌶
   • Have lots of salads with your protein sources. If you are going to or having lots of BBQs make sure that at least half your plate is covered in vegetables. Put the salad items on first so that you aren’t tempted to load up on the unhealthy things that are available.
   • Have fresh fruit and veg ready to grab in the fridge if you are peckish. There is nothing nicer than a cold granny smith apple and cashew nuts as a snack.
   • If you are eating fruit make sure that you have a source of protein with it. This will help your blood sugars to remain level and slow down the digestive process.
3. Get outside and active – Movement is so important in a healthy lifestyle. During the summer there is no longer the excuse that the weather isn’t good enough to get outside 😉 ☀️
   • Get outside and go for a walk. Even if it is just near your house, the fresh air will do you good. People tend to sleep better when they have had a walk. If you walk for 10 minutes a day, 5 times a week you will feel the benefit.
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   • Plan a new walk each week so that you don’t get bored. We have started to travel to new place at the weekend. The kids are loving it. On Sunday we walked for nearly 2 hours!! We even got to pick some blackberries which was brilliant for the younger kids.
   • Go on an adventure with the kids. Have fun with them in the garden. When  you are in the garden, be in your bare feet – this has amazing health benefits and helps you to reconnect and “ground” yourself. There are so many studies on the benefits of grounding yourself (not your kids, because they have been naughty 🤣).
   • Take up a new sport when the weather is good. Now is the time to try it out. When the weather is good you don’t mind trying something. Then when you fall in love with it, you won’t mind doing it when the weather isn’t as good.
4. Take time out to relax. When the kids are off things tend to get a little bit crazy for us parents. You need to remember to take time out for yourself!!
   • Get a good book and take time out and read a chapter or 2
   • Arrange to meet a friend for a “coffee” and get someone else to look after the kids
   • If you can get away for a child free night. We did this recently and I have to say that it was the most amazing thing. We have been so busy this year that we hadn’t been out as a couple in ages. To just have adult conversation was so nice. Yes we missed the kids but we value our sanity too 😉
   • Try and keep your body (and the kids’) in its daily routine. This will mean that when the kids going back to school, the transition won’t be as difficult. If the kids get to bed at a “normal” time it will give you time to yourself
   • Download a meditation app if you struggle to switch off. There are a couple of good ones out there that are free.
5. Look after your skin. It is so important to protect your skin in the very hot weather. Damage can happen to the skin so easily especially when the kids are young.
   • Use a high quality sun screen. Make sure that it has the 4 or 5 star rating and at least a factor 15. If you are going on holidays somewhere hot, I recommend a factor 30. Get a mineral based one rather than a oil based one. It is better for you in the long run. If you would like a natural mineral based one, give me a shout and I will let you know the one I use.
   • Make sure that you moisturise your skin after being in the sun. I use coconut oil as it is light weight, natural and has a natural SPF of 5-8
   • I don’t recommend using a total sunblock as the body needs to have some access to sun in order to absorb Vitamin D. In the UK and Ireland there are so many people suffering from Vitamin D deficiencies and the sun is a great way to get it. However, do be careful during the hottest time of the day (11am – 3pm).

The most important thing is that you enjoy your summer and if you are going on holidays that you enjoy them too. Make the healthiest choices available and do the best that you can. Know that when you come home that you will be able to get back to your healthy “normal” eating very quickly as your body will be telling you that it wants the healthy foods again.

Yours in Health and Happiness