Healthy Summer Day

How to be healthy, feel energized and have fun hour by hour this summer -

6 AM - Get up and get going!



Charlie is enjoying the summer morning with the gorgeous mountain view in the back!

 Take advantage of the early sun rise this summer by squeezing in some exercise before work. For 30 minutes take a jog out side, walk your dog or walk holding 3# weights for an extra challenge. Taking my dog for walk in the morning is one of the reasons I love the long days of summer. I alternate between walking and running every morning. The morning light and crisp air helps me to wake up and puts me in a good mood. Plus, getting some cardio in at this hour ensures you will avoid the excuse that after work it is too hot or you are to tired to exercise.

7 AM - Breakfast - summer offers new tastes!

In the morning I am often very thirsty, so in the summer I love having melon in the morning. Watermelon especially is both hydrating and delicious. Try to keep some fresh cut fruit in your fridge at all times this summer so when you are rushing to get ready in the morning it is convenient. Watermelon, cantaloupe and honey dew will all keep well for several days cut and stored in Tupperware in the fridge. Next round out your breakfast with some fiber and protein to give you sustaining energy throughout your morning. Quick and easy options are whole grain toast with nut butter or plain greek yogurt with a sprinkle of high fiber cereal.

10 AM - Beat the morning slump!

As we rush through our mornings many reach for caffeine to help them keep going. Mindlessly reaching for that second cup of Starbucks can leave us feeling jittery and crash later. Instead try doing a few minutes of yoga at your desk. The deep breathing will deliver fresh oxygen to your brain helping you to feel awake and refreshed. Couple the breathing with with movement and stretching to help increase blood flow to your while body including your brain and you will calm, awake and ready to be productive at work.

Here is a quick chair yoga routine you can do at your desk:
Do each of these moves for 10 rounds of breath-
shoulder rolls
lateral flextion
neck stretches
wrist stretches
seated cat-cow
chest expansion

1 pm - Fuel up!

Even on your busiest days its important not to skip lunch. Having a healthy lunch will help to keep your blood sugar stable which will help you feel better all afternoon and make you a much more enjoyable co-worker! On Sundays I like to spend a few minutes organizing food for lunches and snacks so I can easily grab things to take with me all week long. In the summer I take advantage of off the fresh local vegetables and make several salads in Tupperware. There are delicious lettuces, radishes and mushrooms available right now. I top them with whatever protein is around the kitchen - cheese, meat, beans or hard boiled egg. Then I fill some small sample jars with salad dressing. Its a great healthy lunch and spending just a little time prepping simplifies my whole week.

3 pm - Beat the afternoon slump

The the afternoon we can really start to feel drained as we try to fit everything in before the end of the workday. Temptations to reach for candy or caffeine can be hard to resist. Instead of giving into cravings take a short brisk walk outside. The sunshine and vitamin D will be good for you and the exercise can wake you up.

5 pm - happy hour

Meeting friends on an outdoor patio for happy hour is one of the great parts of summer. But watch out, many of those popular frozen drinks can have upwards of 500 calories You can still participate in the fun but drink smarter and keep your drink closer to 100 calories but having a crisp glass of white wine, a cold light beer or a shot of clear liquor over ice with seltzer and a squeeze of citrus. Try to have just one drink and then switch to water.

7 pm - Dinner

You'll need to have something to eat after happy hour. Keep it light, fresh and seasonal. Try this easy gazpacho recipe. It'll be ready in 20 minutes!

Ingredients

• 1 hothouse cucumber, halved and seeded, but not peeled
• 2 red bell peppers, cored and seeded
• 4 plum tomatoes
• 1 red onion
• 3 garlic cloves, minced
• 23 ounces tomato juice (3 cups)
• 1/4 cup white wine vinegar
• 1/4 cup good olive oil
• 1/2 tablespoon kosher salt
• 1 teaspoons freshly ground black pepper

Directions

Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not over process!

After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.

9 pm - Dessert

Don't let your whole day of healthy choices be undone with unhealthy night time eating. Figure out what you are really crazing and then have a few bites. Frozen yogurt, ice cream and Popsicle may really hit the spot in the summer heat. Whatever you choose, really savor it, satisfy you sweet tooth and close the kitchen or the night. Go brush your teeth to make sure you are done.