Stay Healthy and Hydrated This Summer with Mindful Eating!

Stay Healthy and Hydrated This Summer with Mindful Eating!

Stay Healthy and Hydrated this Summer!

As the summer sun shines bright and the temperatures rise, it's essential to prioritize our health and well-being, especially during this heat. Whether you're planning a backyard barbecue, heading to the beach, or enjoying fireworks with loved ones, staying hydrated this summer and making smart food and drink choices is crucial. Here are some tips to help you have a safe, enjoyable, and refreshing summer:

1. STAY HYDRATED
One of the most critical aspects of summer health is staying hydrated. With the heat and outdoor activities, our bodies lose more fluids through sweat, making it essential to replenish regularly. Water is the best choice for staying hydrated, so keep a water bottle handy and sip on it throughout the day. For an extra touch of flavor, try infusing your water with slices of cucumber, lemon, and a few basil leaves. This enticing combination not only adds a refreshing twist but also encourages you to drink more water.

2. HAVE FUN WITH FRUIT
Summer brings an abundance of delicious and hydrating fruits, making it the perfect time to indulge in nature's sweet treats. Berries, such as strawberries, blueberries, and raspberries, are rich in antioxidants and vitamins, while melons like watermelon and cantaloupe are not only juicy but also excellent sources of hydration. Keep a bowl of mixed berries in the fridge for a quick, refreshing snack that will also support your overall health.

3. PRIORITIZE VEGETABLES
When it comes to grilling or planning holiday meals, don't forget about vegetables. Adding a variety of colorful vegetables to the grill, such as zucchini, squash, peppers, mushrooms, and onions, not only enhances the flavors of your dishes but also provides essential nutrients. Aim to fill half of your plate with fresh and crispy spinach, romaine, or mixed lettuce greens topped with raw veggies and strawberries. This balanced meal will keep you feeling nourished and satisfied.

4. BE WISE WITH ALCOHOL
If you choose to enjoy alcoholic beverages during the holiday celebrations, it's crucial to be smart about it. Alcohol can contribute to dehydration, so remember to alternate between alcoholic drinks and water. This practice will help you stay hydrated and prevent excessive alcohol consumption. Moreover, be mindful of your alcohol limit to ensure a safe and enjoyable time with your family and friends. If you're near pools, lakes, or fireworks, make sure to exercise caution and follow safety guidelines for a truly happy and accident-free holiday.

By incorporating these simple tips into your summer plans, you can make the most of the season while safeguarding your health and well-being. Staying hydrated, enjoying seasonal fruits and vegetables, and making informed choices about alcohol will contribute to a safe, refreshing, and delightful summer experience.

Here's to a wonderful summer filled with joy, laughter, and cherished memories with your loved ones! Stay healthy, stay safe, and have a fantastic summer!

 

Learn More about our Nutrition Program at the Stowe Family YMCA

 

 

WATERMELON CUCUMBER SALAD

INGREDIENTS

Salad

  • 1 small watermelon, chunked
  • 1-2 medium cucumbers
  • ½ cup fresh mint* leaves, chopped (~15 leaves)
  • ½ cup fresh basil* leaves, chopped (~15 leaves)

Dressing

Dressing-reserve until salad is ready to serve.

  • 2 T EVOO
  • 2 T local honey
  • 1-2 T lime* juice, fresh squeezed is best.
     

DIRECTIONS

Combine salad ingredients in a large bowl and set aside.
Combine dressing ingredients and whisk until incorporated.
Add dressing to salad when you are ready to serve,  toss, enjoy!

Optional:
*Only have one of the herbs? No problem, just double the amount.
*Lemon juice may be substituted if you do not have a lime.
*Add thinly sliced red onion and or a small amount of feta/goat cheese

 

STACY KOLBASH, MS, RD, LDN
Stowe Family YMCA Dietitian
skolbash@gastonymca.org