It's summer time. The weather is gorgeous, the kids are home from school, and your schedule seems to become fuller and fuller by the week. Between traveling, vacations, yard work, summer projects, bbq's, concerts, events, gardening, parties, and other summer events, it can get pretty hectic!
Here are 5 major ways to work on improving your health this summer with EASY steps:
1.) PREPARATION: Do you realize what else can happen in that busy schedule? Your diet can tank. Miserably. Being on the go all the time opens a huge door to making poor eating choices and, well, slacking in the health department. Especially at parties, bbq's and other functions. Hey, I'm not judging, it's happening to me too! By the time I'm done with work I'm running here and there, making dinner, tending to the garden and the flowers, and next thing I know it's 10 pm. Sure, not every day is like that, but I know that if I were to just carve out an hour or two a week, I could really improve our menu and food choices for the week.
Solution~ Plan your weekly meals out ahead of time, before going to the grocery store. This way, you'll be less likely to make quick stops there after work, when you're hungry and grabbing everything in site. (Like the taco dip that sits shamefully half eaten in my fridge right now). Ideally, do all of your grocery shopping on the same day each week (I go on Sundays). When you get home with your groceries, wash, cut and prep all of your fruits and veggies before putting them away. Portioning out snacks into containers or bags ahead of time makes them that much more available, and increases your likelihood of grabbing a quick bag of carrots instead of those naughty chips. Take this time to prepare any lunches that can be made ahead of time too, like healthy snacks & homemade goodies, salads, and quick breakfast options. **My favorite quick breakfast are "egg muffins": Scramble 10 eggs, add a little milk and baking powder, as well as salt & pepper. Fill a each slot of a muffin tin about 2/3 full. Add diced veggies, ham, cheese, etc, and bake at 350 until done. So quick, so easy, and SO good!**
2.) SLEEP: Speaking of being on the go all the time, another way we can sabotage ourselves is with a lack of sleep. Sometimes when we're always running around we end up not having any time to ourselves until the end of the day, which is sometimes late at night. Or maybe you're not even getting home until late. When I work in the garden during the week after work, I'm usually not home anytime before 8:30 pm or later and still have to come up with something for dinner. By the time we're done with that, plus cleaning up the kitchen, and the rest of the daily tasks, it's typically after 10:00 and I still need to unwind. Sleep is so crucial in so many aspects of our health, and can have a domino type effect on lots of different health issues.
Solution~ Did you know that each hour of sleep you get before midnight, is the equivalent to two hours of sleep after midnight? Of course you've always heard it, but try to get at least 8 hours of sleep each and every night. Even if it's not possible to actually fall asleep by that 8 hour deadline, try to be in your bed and relaxing by that time. If you have trouble falling asleep quickly, try natural teas, pink noise on your phone, or lavender essential oil on your pillow case.
3.) ELIMINATE TOXINS: Until recently, I failed to realize just how many products we put on our bodies on a regular basis, let alone during the summer months. Sunscreen, tanning lotion, and bug spray can all be major, major sources of toxic chemicals that can be absorbed by our skin.
Solution~ Check out the EWG's safe sunscreen guide to look up your go-to sunscreen. You may be surprised at what's in it. Oxybenzone is a majorly used chemical in sunscreens that can cause estrogen related problems, allergic reactions, or skin disorders. Retinyl palmitate and super high SPF's are another thing to watch out for. The EWG also has a list of the best and safest sunscreens you can use, or check out recipes like this for homemade sunscreen.
When it comes to repelling bugs, avoid DEET products at all costs, and try making your own bug sprays, buy pre-made sprays from trusted natural sources, or use essential oils. I tried my hand at my own spray for our last camping trip and though it wasn't 100% effective at keeping them off me completely, it definitely helped. I used witch hazel (available at most pharmacies) combined with about 10-15 drops each of Citronella, Lavender, Eucalyptus, and Peppermint essential oils. Plus I smelled great all night!
4.) EAT HEALHTY: Summer is prime time for fruits and veggies. If you're not growing your own, local farmers markets are starting to over flow with fresh, locally grown produce. This is the perfect time to start incorporating more fruits and veggies into your daily routine! Snag some lettuce and cucumbers for a fresh salad, grab strawberries & raspberries for a sweet snack or smoothie, and try things like broccoli, cauliflower and beans in all different ways for dinner. Farmers markets are also a great place to try something new, as many vendors will provide samples of their products.
My absolute favorite way to incorporate veggies into our dinners is by grilling them. I'm telling ya, there is nothing quite like grilled zucchini, yellow squash, broccoli and carrots with a little grape seed oil, garlic, and pink Himalayan salt! Try grilling your veggies this way from time to time to change things up, or even try grilling your fruit like pineapple or peaches! Smoothies are another great summer snack, or should I say treat? Blend up your favorite fruits with some spinach, kale or even cucumbers or avocado. You can add flavored greek yogurt or honey to sweeten things up a little.
5.) DETOX: Being outside most of the time, sometimes even barefoot, means you're going to be absorbing a higher level of toxins from the air, chlorinated pools, or the ground you walk on. Naturally sweating out the toxins helps to rid a lot of it, as well as drinking plenty of water, and drinking warm lemon water each morning. Another method to try that's really quite awesome, is an Epsom salt bath or foot soak. Epsom salts naturally help to draw toxins through a reverse osmosis process, while nourishing the body with magnesium. This helps to flush toxins from the body, reduces inflammation, and improves blood flow and oxygenation.
Solution~ Draw your bath and add 1 1/2 - 2 cups of Epsom salt. Soak in the salt water for at least 40 minutes, do not use soap.
For a foot soak, fill your tub or container of your choice with warm water, then add 1/2 cup of Epsom Salt. Soak for a minimum of 20 minutes, longer if you can. The foot soak will help to relieve those tired foot muscles, removes toxins from your feet, and helps to soften dry, hard skin. I'll gently scrub with a wash cloth, then apply coconut oil once they dry and put on a fresh pair of socks for a while. There's nothing better!
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