5 Tips for Eating Mindfully & Feeling your Best in Summertime
This guest blog post comes to you from Dana Taylor, a Nutrition Intern with Wholesome Health this summer. Dana and I have been collaborating on some great content to support you throughout this vibrant season.
In this summer’s installment on healthy eating and living, we shared the many health benefits of the season and the unique nutritional benefits of your favorite summer foods. In this final piece, we’ll support you by sharing some simple ways that you can maintain your favorite healthy habits, while still making the most of your summer.
Having fun & feeling your best while on the go
The summer months are a vibrant and expansive time when we naturally want to soak up as much as we can of this season before the slower and more restorative fall and winter months. Many of us feel energized to be out and about and pack more fun into our days, such as outdoor adventures, dinners out, road trips, ice cream stops, and picnics in the park.
With all this summer fun often comes eating outside of the home and a shift in our normal routines. This can quickly make some of us feel off-track with our regular nourishment habits, including meal prep, home-cooked meals, and regular movement.
However you find yourself on the go this season, here are 5 tips for prioritizing nourishing foods and feeling good in your body, while also creating space for new memories and some rest.
Tip #1: Plan ahead
Whether you are traveling to a new town, planning a camping trip, or going out to brunch with friends, a little advance planning will make it easier to eat your favorite healthy foods.
Do some research: Think of what kind of foods you want to eat to feel your best and then develop a list of questions that will help you understand where healthy foods are most readily available to you. Some questions you might ask yourself:
What kind of grocery stores will be at my destination?
Does my hotel/vacation rental have a kitchenette or full kitchen with refrigeration and cooking supplies?
Will there be farmers markets or farm stand where I can buy fresh food?
Does the restaurant I am visiting have dishes that accommodate my eating preferences?
Once you do a little research, build a healthy food list of go-to restaurants, grocery stores, or dishes you can order, in your phone or journal. When you’re out and about, this list will help you easily gravitate toward the foods and practices that help you feel your best. Check out a few of our founder’s favorite quick and easy healthy spots!
Tip #2: Bring your favorite foods
If your summer adventures include long days of travel or group meals like potlucks or picnics, pull together some of your favorite foods and meals ahead of time, so that you have something enjoyable and nourishing to eat even when away from home. A few ideas to support you include:
Pack food for a long travel day: if you will be in the car or on a plane for several hours, bring some of your favorite foods in stay fresh containers to sustain your energy, blood sugar, and satiety. Some ideas include whole-grain wraps + lean protein, hummus, and veggies; trail mix; string cheese; chopped fruit and veggies with nut butter; a low-sugar protein bar; and lean jerky.
Bring healthy food to share: when attending a potluck or picnic, bring a dish or a few snacks that meet your nutritional needs so that you’re covered. Some nutritious and blood-sugar balancing ideas include healthy bowls, fresh veggie salad, frittata, Thai quinoa salad, or Mediterranean chickpea salad.
Hydrate: bring a favorite water bottle for every member of the family, which can be refilled at the airport or while on the go. Pack some extra water so that you keep your energy and hydration up, both of which naturally wane during busy and long travel days. Add a little lemon or lime slice for flavor or pack some plain sparkling water for variety.
Tip #3: Prioritize movement
Whether your summer plans include a road trip, a day at the beach, or camping, find some simple ways to move your body. Even without your favorite fitness studio or workout equipment, a little creativity can go a long way to helping you feel good in your body and move energy healthfully. Some simple ideas:
Take quick movement breaks: when away from home, it can be tougher to fit in a traditional “workout” but that’s okay. Find 10 minutes here or 20 minutes there to go for a walk or quick swim, stretch, or do a gentle yoga flow. Bring a pet, kiddos, or podcast – whatever makes it more enjoyable for you.
Build movement into your adventure: if your destination has a park, nature trails, or even a fitness studio, make space to explore. Plan to take a walk in a park, hike, or check out a class in a new city if your budget allows. Many studios offer great drop-in rates for first-time customers. Find something active to do most days, even if it includes strolling around and exploring your destination by foot or renting a bike for a quick cruise.
Pack your favorite activity gear: if it is important to you to move your body while on vacation or away from home, pack accordingly. Bring your running shoes, yoga mat, shorts, t-shirt, hat, kayak, bike, or anything else that helps you to easily step into movement. No need to bring it all – some comfortable shoes and clothing go a very long way.
Tip #4: Listen to your body
Traveling or spending time away from home (and your usual routines) can be stressful. From being in traffic and navigating to an unfamiliar destination, to having a car full of kiddos, finding parking, catching a flight, and just generally being somewhere new, we’re asking a lot more of our brains and bodies and they tire out more easily. When you reach your destination, take some time to listen to your body and what it needs:
Instead of squeezing in a workout, would it be more restorative to simply lie down for 20 minutes?
Rather than making a bunch of dishes for a picnic, would it be easier to buy some fresh and healthy salads made by my favorite grocery store?
Could I ask my partner to pull together dinner or entertain the kids for a bit, so that I can fit in a walk and some much-needed solo time?
After this hectic work week, would I rather spend some time alone at home with a good book, rather than hit the town with friends?
Lean into what takes your stress level down and lets you enjoy your time away from your usual responsibilities. Ask others to help you, take the pressure off yourself to be and do everything, and listen to what would make you feel your best, whatever that might be in the moment.
Tip #5: Let go & find pleasure in new routines
While much of this post is geared toward helping you maintain your favorite nourishing routines while on the go, it is important to say that it can be beneficial to let go, too. I am the first one to admit I am a very routine-oriented person. I feel my best when my days include similar habits, such as healthy meals, movement, leisure reading, and plenty of sleep. What I have also learned over the years is the immense joy that comes from loosening the reins a bit, especially during new adventures.
This is not to suggest that we should throw our hard-earned healthy habits out the window while moving through summer, but that allowing space to try new things can be really rewarding. Below are some examples of what this may look like.
Allow yourself pleasure from trying new foods: Is there an amazing seasonal ravioli at a restaurant your friend suggested? Is there a new gelato shop in town, or have your kids been asking to stop for ice cream? When we’re away from home and our daily routines, there is natural space to create new memories. Food is deeply emotional and connected to a sense of place; if it feels good to you to try something new that you may not normally do at home, lean into that feeling and enjoy creating a new memory.
Create “unscheduled time”: One of the biggest pleasures of being out of our routine is discovering new and unanticipated joys. Our home and work lives require a lot of planning to stay organized and on track, but our adventures do not need quite so much. Next time you take a weekend trip or visit a new part of town, create some space to wander. Stroll through town, stop and listen to some outdoor music, try a new coffee shop, or take a detour to a farm stand off a country road. By following your natural curiosity, you create space discover, stay in the moment, and let your nervous system recharge by letting your inner compass do the work.
Let yourself rest: Our day-to-day lives are often packed to the brim with meetings, projects, appointments, chores, responsibilities, and electronic devices. It is taxing on our nervous system to always be on the go. One of the best things we can do for our mind, body, and spirit is to simply rest. Being in a state of rest allows our parasympathetic system to kick in, which helps our body move into a state of relaxation. Some simple ways to down-shift include nature walks, gardening, reading at the beach, laying under a tree with your toes in the grass, or one of my personal favorites – lounging in my backyard hammock.
I hope that these ideas are supportive to you and your loved ones this summer season. Sending you well wishes for meaningful adventures involving delicious food, time in nature, gentle movement, and time to recharge. Please leave a comment if you try some of these tips or wish to share some of your own.
