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Healthy Summer Checklist

Proactive steps to stay cool, hydrated, and healthy this and every summer. Written By Gina Ciaccio



Summer is such a wonderful time to incorporate healthy habits into your routine effortlessly. Being active is easy cause we are always doing something outside. Eating salads is fun cause we are craving fresh foods. And, hopefully, our minds are feeling strong from all the fresh air we’re breathing and water we’re drinking.

Or, maybe you’re sweating your butt off and really are looking for some ideas on how to keep cool. SAME. I feel you.

Let’s keep this one short and sweet. Scroll down for a list I’ve comprised for keeping cool and staying healthy all summer long. P.S. Ready to chat in depth about your wellness? Our first consultation is free. If you book through Calendly, you will receive 10% off future sessions, too! I have been having great successes working new moms in search of a healthy routine and women with low levels of anxiety looking to lose weight. Your Healthy Summer Checklist

  1. Eat lighter, but don’t skimp on calories. When we eat large portions of comfort food, our body does more work to digest, thus making it harder to keep us cool. Incorporate healthy fats and fiber to ensure you’re staying full and eating enough. Avocado, nuts, seeds, wild-caught fish, organic dairy, beans, lentils, etc.

  2. Lean towards no-cook meals. Salads or rice bowls with (rinsed) canned beans or high-quality canned fish — YUM and easy. A slow cooker could be a good option since it doesn’t heat up the kitchen like the stove or oven.

  3. Snack on cooling and hydrating foods. Cucumbers, pickles, spinach, tomatoes, celery, melon, berries, oranges, peaches, nectarines. Smoothies with protein, fat, and carbs for breakfast, lunch, or dinner!

  4. Fruit skewers for snacks. I know you’ll have skewers for grilling around your kitchen. Instead of keeping fruit salad in a bowl to get soggy, make a beautiful fruit skewer with cut fruit.

  5. All the things about staying hydrated. Always hydrate early… first thing in the morning have a glass of water when you wake up. Add a pinch of salt to help with hydration if you’re feeling very dry. Make water more delicious by adding frozen fruit, fresh herbs, and citrus. For example 1. For the kiddos: freeze overripe melon to add to water with lemon. 2. For the fancy ladies: frozen blueberries, lime, and sparkling water. 3. For the classic lovers: a pitcher of water in the fridge with fresh mint and chopped cucumber.

  6. Iced Herbal Teas. Your new best friend. (Most) Herbal teas are not caffeinated, made from dried flowers, fruit, spices, and herbs. They are hydrating and contain loads of antioxidants which is an excellent way to effortlessly do something great for your health. I’ve been loving a blend of rooibos, tulsi, and mint made in large batches and kept in the fridge. Chris loves chugging it when he comes home overheated from a long day at work, and I’ve been sipping on it at night instead of my routine hot tea. Other options are ginger, turmeric, hibiscus, and chamomile.

  7. For parties… If you’re partying, drink a large glass of water for every alcoholic drink — no question. And, if you’re worried about healthy food being there, take the leap to be the guest that brings a super yummy fresh salad and fruit. Whole wheat pasta salad or purple sweet potato salad anyone? Reach out if you want recipes to either!

  8. Go with the flow of the sun and heat. Switch your workouts to the morning. Yes, dusk and golden hour in the summer is the best. But, heat is still radiating on the ground or in your house from the sun all day and could contribute to you overheating. Morning walks/runs or indoor workouts are the much cooler option in the summer. Here are two-morning work outs I’ve been loving: Pilates and Yoga. Or, try to make dinner earlier so you can get outside to enjoy the cooler hours of the day on the patio before the sun goes down.

  9. Dress accordingly. Wear light-colored clothes and breezy fabrics. Natural fibers like cotton and linen are excellent for ventilation and moisture absorption. Save your vintage polyesters for cooler weather. Hats, hats, more hats! And, have I told you about my new favorite go-to tank top?

  10. Know how to grill. Choose high-quality meat that is organic, not fed animal by-products, hormones, or antibiotics, is grass-finished, and local when you can. Check out this article that talks about meat labeling.

  11. Be present. Don’t forget to have fun :):) and take lots of photos. My #1 goal for days off.


About the Author: Gina Ciaccio is a certified Integrative Nutrition Health Coach with a Bachelor’s Degree in Psychology and Fine Art. She has a no-nonsense, intuitive, and realistic approach to health and wellness. For more information on Holistic Coaching, visit https://www.gina-ciaccio.com/

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