Ghid pentru o vara sanatoasa si fericita

When the sun is high in the sky and the barbecues start to smell everywhere, here are some healthy tips that will help you make the most of the coming summer.

The temperatures are rising, and summer is starting to make itself felt, and most likely part of your goals for this summer will be to spend more time outdoors and eat healthier. If I guessed you, below are some suggestions of points where you can make small changes to have a happy and healthy summer.

Eat healthy at the grill

Whether it's May 1st, June 1st or simply a random barbecue with friends on the weekend, summer barbecues are full of good food and can even be an ideal way to eat healthy, if you approach them properly.

Using the grill to cook a lot of fresh vegetables to serve with lean meat or fish can give you a healthy meal for the summer.

If you want to eat something healthier at the barbecue, here are some tips.
1. Start with vegetables. Be the one to bring a plate of vegetables to the grill, or if you're the host, put some seasonal vegetables on the grill. Start the meal with some vegetables to set the tone for healthy and good food. An ideal rule is to fill your plate halfway with vegetables.
2. Be judicious about garnishes. Potatoes, pasta, chips and sauces, garlic sauce, as well as a creamy coleslaw are some typical ideas for side dishes at barbecues. Eating healthier does not mean that you have to completely forget about these side dishes, but only that you will have to choose one that you like and fill a quarter of your plate with it. Even if you decide to eat healthy, it is important to eat delicious and tasty foods.
3. Focus on lean protein. Grilled meat, fish and vegetables are generally better than fried alternatives. Choosing a lean type of meat or fish can be a good option when you are at a barbecue. You can also choose whole wheat buns if you are going to eat hamburgers or hot dogs. It will take some time to get used to the difference in taste, but it can be an alternative when deciding which buns to choose.
4. Pay attention to sauces. Some sauces can be higher in sugar than you think. If you look at the label with the nutritional details of the sauces and see what they contain, as well as how many calories, sugar and fat they contain, you can make informed decisions about the best sauce to use. Instead of using sauces to flavor your food, you can use fresh herbs and spices before you start putting the food on the grill.
5. Prepare your dessert on the grill. Fruit skewers or grilled peaches can be a great way to end a summer barbecue on a sweet note. You can serve them with plain Greek yogurt, with a little honey and some nuts, to add variety and texture.
6. Think liquid calories. There are simple solutions to make healthier versions of your favorite summer drinks. Reduce the juice or lemonade by half, putting only half a glass and then adding mineral water and suddenly, you will have a refreshing and acidic summer drink. To increase the wow factor, you can add fresh fruits and herbs to the drink.

What are the good foods you can eat in summer?

Apples, apricots, avocados, bananas, beets, bell peppers, blackberries, blueberries, cantaloupe, carrots, celery, cherries, corn, cucumbers, eggplant, garlic, green beans, herbs, cantaloupe, lemons, lima beans, limes, mangoes , okra, peaches, plums, raspberries, strawberries, summer squash, tomatoes, watermelon and zucchini - all are ideal fruits and vegetables for summer.

Eating fruits and vegetables with a high water content, such as cucumbers, tomatoes, watermelon and others, can help you stay hydrated during the summer.

How to eat healthy in summer

Eat a lot of food from the garden. In general, in the summer it is somewhat cheaper to eat a large amount of products from the garden, because they are in season. Centering meals on such foods, such as grilled vegetable skewers or grilled corn salad with grilled fish, or a caprese salad with whole wheat vegetable bread can be a good way to eat healthy.

Find a pattern. Proteins, vegetables, fruits and starch/cereals can be a simple formula that you use when creating a food plan. You can then eat Greek salad with baked chickpeas and grilled peaches, or strawberry salad with fish, rice and spinach. Think of a model that works well for your dietary needs and follow it during the summer, and thus you will have a healthy diet.

Choose your food. Even if you can't grow your own food in the garden, you can go to a farm where you can choose products or a farmer's market and design your meals based on the fresh products you find there.

Developing a summer sports routine

As the weather warms, there are more opportunities to get comfortable in nature and plan activities. Here are some examples of activities that you can do outdoors in the summer and that can also be considered physical exercises.

Go hiking. Hiking is an excellent way to spend a summer day. There are several steps you can take to prepare. Try to drink less water the day before and in the morning of the trip and take water with you on the hike. To protect yourself from the sun's rays, take sunscreen with you and apply it periodically. Wear clothing suitable for the weather outside. Even though shorts may seem like a great idea in the morning, if the hike involves walking through the bushes, it's probably not a good idea to wear shorts on the hike. The same goes for shoes - it can be a protective measure to always have your feet covered when you're on the trail.

go for a walk Brisk walking is a simple way to exercise. Summer offers a lot of possibilities for places to walk. Looking at shop windows or a nature trail are some ideas you can think of for a walk. A walk around the neighborhood in the evening, when it's cooler outside, can also be relaxing.

Do a sport. A football game between friends or a basketball game is a great way to keep yourself active. If you are alone, you can find a wall (make sure no one is upset) and shoot the ball at the wall or go to a local court and shoot the basketball. There are also basketball and soccer games that can work for smaller groups.

Do outdoor training. If your regular workout is yoga or HIIT or some other activity that can be done outside, try doing that! It may be necessary to use sunscreen and to hydrate more, but it will be a good way to enjoy an excellent intake of vitamin D.

Swim. A lazy day at the beach or pool is a fun way to spend a summer day. To make such a day a bit more active, try to swim for a while. Swimming is a low-impact exercise, which means it puts less stress on your joints and can be a great way to start an exercise routine.

Go kayaking or canoeing. Renting or buying a kayak or canoe and then going out on a lake can be a relaxing way to see the scenery, enjoy nature and still be active. It is another low-impact exercise and can also be meditative.

Go for a bike ride. Make sure you have the right equipment and the bike is in good condition, then go for a summer bike ride. To make the outing more pleasant, find a bike path with beautiful landscapes or an interesting path. As with any other type of exercise, it will be a good idea to make sure you have adequate hydration.

Build a water obstacle course in the yard. Nothing more wonderful than cooling off in the summer heat and enjoying the fresh air at the same time. You can find a lot of ideas on Pinterest about how you can make an obstacle course in your yard, and for extra fun in the summer, definitely add water obstacles.

Remember the group games. If you're in a large group of people, outdoors, at a family reunion or at a barbecue, it might be fun to reminisce about the games you played as a child.

Try climbing or rafting. With the right equipment and a guide, if you need one, climbing and rafting are two fun summer activities that can help you have a wonderful day outdoors.

Moments of peace in nature

Vitamin D deficiency is a major problem, both among adults and among children. A simple way to enjoy more vitamin D is to spend more time outdoors (with sun protection, of course). The quiet moments in the open air can also have other benefits.

A 2022 study showed that prolonged use of mobile phones had a negative impact on the health of university students. Other research has shown that less cell phone use has led to positive changes in mood. Spending time outdoors without using a phone, but with activities such as journaling or meditation, can have important positive effects.