SMARTL Health Coaching

6 ways to stay healthy this summer

Summer always makes its mark with the smoky scents of a neighbor’s backyard barbecue and late-night street fairs selling ice cream and French fries. With friends and family constantly inviting all to these events, it makes you question if it’s even possible to stay healthy during the next two months. The summer months are supposed to be a time for indulging in in sweet treats and letting it all go?


Conversely, while summer is the season of living easy, it doesn’t mean you should abandon the notion of being healthy all-together. Eating clean and detoxing during the summer can actually be fun and doable with the right attitude and dedication!


These are some solid tips that will help you eat and stay healthy during the summer holiday.

  1. Hydrate, hydrate, hydrate

    Water is your best bet for a summer beverage. Sure, you can still enjoy the occasional glass of rosé or mojito, you just need to drink more water if you are going to be outdoors for more than a few hours.

    For every hour that you are in the sun, you should drink at least 1-2 glasses. This prevents dehydration and will replenish your energy levels while you take in the rays. Otherwise you’ll be facing sluggishness when arriving home and you’ll be more tempted to jump into “apero” snacks and sweets for salvation.

  2. Apply your daily SPF
    No one likes a sunburn and no one likes those funky tan lines. Applying sunscreen is extremely important.

    Not only does sunscreen help prevent skin cancer, but it has also been proven to help slow down your skin's aging process. Severe sun burns (also known as sun poisoning) can also lead to extreme dehydration.

    Choose an organic mineral sunscreen with at minimum SPF 15 (UVA and UVB protection). In case you feel a bit lost while shopping – look at the ingredients! You should not find in the list of ingredients the following names – zinc oxide, titanium oxide and of course no parabens! Lotions are usually a little more effective than sprays, just because there is less of a chance for streaking.

  3.  Embrace "Healthier" Barbeques

    Families and friends love to have a good barbeque during the summer, but smart move is to fulfill your plate with all the side dishes and salads first and then see if you really need some meat after all.

    Instead of the traditional burgers and steak, opt for grilled chicken or try some fresh fish on the grill. These portions of tasty protein are much healthier than hamburgers or hot dogs, and they leave you feeling fuller longer.

    Be careful with the BBQ sauces, most of them contain very high amounts of sugar – so don’t exaggerate! For some tasty and healthy vegetarian side dishes for your summer BBQ, check out the Recipe area on my web.

  4. Avoid Over-Intoxication

    You want to have a good time during summer, but it's important that you cool it on the alcoholic beverages if you are going to be outside for more than a few hours.

    When you drink alcohol in the sun, it dehydrates you further, causing you to perspire. Alcohol fails to replenish your water stores, so it's important that you drink water between alcoholic beverages.

    Even though you might have just a week of holidays and this lunchtime glass of wine seems like a good idea at your daily  lunch or dinner, for the functioning of your kidneys and to the well-being of your whole body, it is uttermost important to keep at least two days a week without alcohol. This enables your body to get rid of other toxins in your body than just fighting constantly to clean remaining  alcohol out from your blood stream.

  5. Get creative and move (even if you do not feel like it)

    It can be very challenging to keep up with the regular physical activity during the holidays – kids to take care, too hot, wanting to take the most of your time with  the family and friends…

    Try to be creative – propose active games lie badminton or frisbee with the people around you, take the most of the swimming pool – a water polo match is always fun, use the magnificent early morning hours to do an energizing walk and give your body a boost of energy!

  6. A bit of fasting every day

    It is a good idea to incorporate the idea of 12 hour fasting into your day.  That means when you ate in the evening at 8 PM, you should aim to keep 12 hours in between before you eat your breakfast!  SO you should eat your breakfast not earlier than 8 AM. Try it!

    This will enable your body to consume the energy that you have put into your body and not to overload yourself with unnecessary storage.

    And start your day with a big glass of water with lemon of course!


And lastly  - remember it is all about your mindset. Accept that there will be moments when you’ll indulge but if you have an overall healthy attitude, it’ll be just fine! Have fun!


Love, Kristina



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