Beat the Summer Heat

It’s finally warmed up and in most areas of the country the heat index hasn’t dropped below the 90’s in weeks. Do you find yourself feeling lethargic from too much heat? Oftentimes we end up indoors during the dog days of summer because it’s simply just too hot to be outside during the middle of the day. 

Plan outdoor activities early in the day or once the sun has gone down. I was shocked to see runners yesterday evening around 9:30pm, but it makes sense.  Make minor changes in your schedule to allow for optimal energy and results from your workout routine.

Hydrate throughout the day- Increase your water intake to at least 3 full liters of water. When you’re outside in the heat, add a little Gatorade to your water to maintain a proper amount of electrolytes in your body.

What to do? We can get stir crazy when we can’t get outside. Find house projects that you’ve been putting off all summer. Head to the movies and enjoy the air conditioning, find a hammock in the shade and catch up on a good book or meet up with friends at a water park, the ocean or lake. 

Wear SUNSCREEN! We should be wearing it year round, but with the UV Index close to or at 10, it’s crucial to protect your skin.

Lastly, be grateful for the warmth… Remember how cold it was this past winter?

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Creating a Quick and Delicious Dinner

Tonight I made this meal and it was wonderful:

Ingredients:

Brown Rice

Shrimp

Tomatoes

Feta Cheese

Salt/Pepper

Pesto

Success Brown Rice- It doesn’t get any easier. It boils in a bag! It’s a quick way to incorporate a healthy whole grain. Then, I sautéed a little garlic and olive oil.  I added pesto and shrimp and tossed on medium heat. Once the shrimp were just about finished, I added fresh tomatoes, feta cheese, a pinch of salt, fresh cracked pepper, and topped it off with basil from the garden. 

It’s a well-balanced dinner. It contains protein, whole grains, vegetables and dairy.  A great summer meal. Enjoy!

Beat the Heat!

Summer is a great time to get outside and enjoy the weather, but when the heat gets to be oppressive, it’s time to think indoors.

• 1.    Make sure to keep a bottle of water with you and drink it throughout the day. Yesterday, I drank a liter of water running errands in less than two hours. Toss a water bottle in the freezer before you head out and it will keep cold!

• 2.    Sunscreen, Sunscreen, Sunscreen…. We should wear it year round. It’s important to make sure to put some on your face every day. If you work out in the sun, reapply every few hours. Keep an extra travel size sunscreen in your glove compartment.

• 3.    Water parks/Beach- Early in the morning or late afternoon. Avoid sunburn or too much heat during mid-day hours.

• 4.    Take advantage of summer movies! Catch a matinee  to get out of the heat and into the air conditioning

• 5.    Check out your local library and get involved with summer reading clubs

• 6.    Check out museums and Art Galleries in your town  

Feel free to share other ideas!

How to stay motivated in the summer

Do you find yourself fidgeting more during the work day in the summertime? I definitely do, and so I thought of a few helpful tips to stay focused during the workday:

1. Take advantage of the extra daylight and start your day with a good workout.  If you’re more of a night owl, try evening workout. Beware- it’s often necessary to allow yourself a few hours to wind down before you go to bed. 
2. During the work day, plan your lunch hour. Summer tends to be more relaxed.  I realize it’s different depending on the industry that you are working in. If you can make time to be productive and run “personal” errands during your lunch, then you’ll have more time for “fun” activities after work.
3. Take time to get together with friends throughout the week. The work week can get monotonous. Set up a progressive dinner with your neighbors or family close by. Some social time and less cooking. It doesn’t get much better!