Summer is right around the corner which means the days are longer, the kids are home from school, and some of your routines become interrupted (not always a bad thing). However, the lazy days of summer are not an excuse to take a vacation from your nutrition planning; rather, it is time to focus on taking the right steps to get your mind and body ready for the summer months ahead. This means paying attention to your eating habits, or stated otherwise as conscious eating.

How do you feel? 

Be observant of your feelings when eating. A recent study at the Duke University Children’s Hospital pointed out that the loss of routine in the summer, especially with kids, can lead to eating because of boredom, not hunger. If you need to, consider keeping a diary of what you eat, even if it’s just for a couple days. Also, pay attention to your sweet tooth. Craving foods like ice cream, popsicles, and cold sodas is normal on a hot summer day, but be cognizant of keeping these selections in moderation. Foods and beverages high in sugar can lead to a rapid insulin response, which means a rapid crash later. Consider some summer fruits instead of foods with added sugar. Fruits will provide the dietary fiber needed to curb your appetite and they also provide essential nutrients to assist in energy production. With energy production comes the need to pay attention to your use of that energy. Don’t think you are the only ones receiving this advice. Athletes that train at the National Strength and Conditioning Association’sPerformance Center rely on wholesome foods to fuel their activity too. In contrast, highly processed foods often contain considerable amounts of salt and fat that can leave athletes feeling dehydrated and lethargic.

What is your activity level? 

Summer is an ideal opportunity to get outside and exercise. This increase in energy demand usually calls for an increase in energy intake. Be aware of this and notice the difference between food intake on high active versus low active days. Pay attention to how your body feels when it is really craving energy for a hike or bike ride or when you need to recover (i.e., replenish the nutrients you used to aid your exercise bout). This does not always mean reaching for a sports drink or sports supplement. At the NSCA we understand that sports drinks can help our athletes, but research shows that they provide no added benefit over water for exercise bouts lasting less than one hour. Other sugary beverages like soda, lemonade, and even some fruit juices should also be limited. Many of these sugary drinks are deemed “empty calories” because they provide little to no nutritive value other than just calories. Diet drinks are okay in moderation but the artificial sweeteners used in these drinks are actually sweeter tasting per gram than real sugar, which can lead to cravings of other sugary foods and drinks. Being physically active in the heat requires paying even more attention to hydration. The loss of water through sweat requires that you put it back into your system. The NSCA suggests drinking 0.5 liters, or 16 ounces of water, for every pound lost during activity. To avoid having to replace water, always bring water when exercising outdoors. The NSCA suggests drinking 6-8 ounces of water for every 15 minutes of activity.

Remember the season you’re in 

Look for summer-seasonal foods such as fresh fish, asparagus, tomatoes, zucchini, eggplant, peaches, and berries. Summer doesn’t just mean new types of food but also different recipes. Fire-up the grill to add flavor and pizzazz to lean meats and vegetables. Preparing foods on the grill often requires a little more planning too. We become accustomed to reacting to our hunger instead of planning out meals and healthy snacks. Visit farmer’s markets and explore new recipes to learn about preparation strategies that might not be as difficult as you perceived. 

Summer is the peak season for fresh food and outdoor activities, which makes it the ideal time to take advantage of prioritizing your health and wellness.     

References:  

Reimers, K. Essentials of Strength Training and Conditioning. (3rd ed.)  Champaign, IL: Human Kinetics; 202-233, 2008.

Tips for Healthy Summer Eating. Duke University Children’s Hospital. 2007. Retrieved June 2012 from http://www.dukechildrens.org/about_us/newsroom/summer_eating.

About the Author

Bio- Derek Grabert, MS, CSCS,*D is an Education Content coordinator for the NSCA. He has coached high school athletes, special populations clients, and general fitness enthusiasts on the health benefits of strength training, aerobic training, and the integration of proper nutrition.