5 tips for a healthy summer

Do you count down the days to summer? Dreaming of lazy days by the pool or a vacation outdoors?

The long days and warmth of summer provide endless opportunities for fun. Why not make sure you are healthy while you’re enjoying yourself?

Feel your best in the coming months with these simple tips:

Choose in-season fruits and vegetables

Eating in-season produce is good any time of the year. It’s often less expensive because those in-season fruits and vegetables don't have to be transported as far. They are more nutrient rich because they stay on the branch longer.

And in summer, the large amount of in-season produce means it’s simple to eat a huge variety of antioxidants and phytochemicals.

All that bright sunshine means some of your favorite fruits and veggies are at their best during the summer months.

In-season produce can taste better and is healthier.

If you’ve been toying with the idea of switching to a plant-based diet, summer is a great time to go for it.

Travel healthy

If you’re traveling, it’s easy to let your healthy lifestyle plans slide. It’s hard to find nutritious options when you’re surrounded by fast food restaurants. And long periods trapped in a car or airplane can sap energy and drive up temptation.

Try these tips for a healthy road trip.

If you fly or take a train or bus, take a brisk walk around the terminal — and skip the moving sidewalks. When you reach your destination, make your walk to baggage claim or the exit a quick one to get your heart rate up and give you a boost.

If you stay at a hotel or with friends or relatives, make use of the hotel gym. If that’s not an option, find an exercise video online, or use an exercise DVD or an exercise app. Explore the area by taking a jog, hike or brisk walk. 

Summer exercise

The idea of breaking out your summer wardrobe could be just the thing to push you into that healthy exercise routine you’ve been planning.

And exercise doesn’t only make you look good, it helps you get to a healthy weight, which reduces your risk of disease.

Boost your metabolism, strengthen your bones and tone up with this easy strength training routine. Do it two times every week.

Take advantage of the cool mornings and evenings to get in your cardiovascular exercise. Whether you walk, run, swim, play soccer, baseball or anything else, aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Barbecue healthy

Grilling can be healthy if you follow these simple rules.

Ditch the hamburgers and hot dogs. Red meats like pork, lamb and beef, and processed meats like hot dogs, ham, sausage and bacon increase your risk for colorectal cancer.

Choose healthier proteins such as skinless chicken, turkey breasts or fish.

Cook your meats properly to avoid exposure to cancer-causing substances. That means trim the fat to make your meat as lean as possible and don’t char or burn it.

When you cook meat at high temperatures over open flames, chemicals called heterocyclic amines (HCAs) are formed. HCAs have been found to cause DNA changes that may increase the risk of cancer. Marinate your meat for 30 minutes. This also reduces HCAs.

Balance out the protein by adding a variety of colors to your plate with those seasonal fruits and vegetables. Try grilling onions, zucchini, tomatoes, bell peppers, eggplant, mushrooms, corn on the cob and watermelon.

Remember Sunscreen

Perhaps the golden rule for a healthy summer is to make sure you stay safe in the sun. Skin cancer is the most common form of cancer.

Follow these simple rules to reduce your risk:

• Seek shade between 10 a.m. and 4 p.m., when the sun’s UV rays are strongest.  
• Wear protective clothing, including a wide-brimmed hat, sunglasses with UVA and UVB protection, and dark, tightly woven clothing.
• Wear sunscreen that’s at least SPF 30, broad-spectrum and water resistant. Apply liberally every two hours.
• Check your skin monthly using the ABC guide.