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Get Ready for Summer Without Dieting



Summer is quickly approaching and some of us may have already started getting ready! When getting ready for summer, it seems as if dieting has a huge impact. However, what if we told you that you can be summer-ready without having to think about a diet? Check out these tips to help you get summer-ready while remaining diet-free!


Balanced Meals


Nutrition is a key component to wellness in general but focusing on creating balanced meals that leave us feeling satisfied and energized, is a great way to get ready for the next season. Here are some ways to create easy balanced meals:

  • Make half of your plate veggies and whole fruits.

  • Make half of your grains whole grains, such as whole wheat pasta or bread.

  • Vary your proteins by choosing a different protein for each meal, such as eggs, beans and lentils, chicken, fish, etc.

Make sure to eat calcium rich foods to keep your bones healthy and strong.


Stay Hydrated


Staying hydrated is extremely important in these hotter months because it helps keep us cooler. Water also helps our joints stay healthy, deliver nutrients from our balanced meals to our cells, prevent infections, and hydrate our organs. Lastly, drinking enough water even improves our focus, mood, and sleep.

We understand that plain water can be boring and unappetizing, so adding fruits and even mint leaves can help us drink more water and eat more fruits!


Use Sunscreen


If you are spending time outdoors, using sunscreen with SPF can help reduce our risk of skin cancer and skin damage. In addition, using hats, sunglasses, and staying in the shade can help reduce the risk of skin damage.

  • How does spf affect vitamin D creation?

According to a recent study, the risk of sunscreen limiting vitamin D creation in the body is low. The benefits of spf to help prevent skin cancer outweighs the risk of spf blocking vitamin D. If you feel like you are not getting enough Vitamin D, talk to your primary care doctor about a lab test!


Lastly, we can also receive vitamin D in food forms!

  • Food sources of vitamin D include fortified milk and cereals, fatty fish, beef liver, egg yolks, and some mushrooms.


Mindful Movement


Getting our bodies active can help us feel great and give us a boost of confidence. Being mindful of how your body feels before, during, and after movement is a great way to check in with yourself and discover what works best for you. Spending time outdoors while being active may also boost your mood and confidence. Mindful movement can look like cleaning, dancing, walking, jogging, hiking, swimming, and even going to the job.


Summer is a fun season but preparing for it may be more stressful than fun. These are just a few tips that can help ease the stress of preparing for the coming season! Lastly, remember to have fun!


 
  1. References:

  2. https://www.myplate.gov/eat-healthy/what-is-myplate

  3. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

  4. https://www.skincancer.org/blog/ask-the-expert-does-a-high-spf-protect-my-skin-better/

  5. https://www.cdc.gov/niosh/topics/sunexposure/recommendations.html

  6. Neale, R., Khan, S., Lucas, R., Waterhouse, M., Whiteman, D. and Olsen, C. (2019), The effect of sunscreen on vitamin D: a review. Br J Dermatol, 181: 907-915 https://doi.org/10.1111/bjd.17980

  7. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

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