Summer is such a fun time of year, but for many of us, this is the busiest season! From camps to conferences to vacations to back-to-school prep, the 3 months of summer are full of activities for moms. By the time school starts back up, we're exhausted from all the activities and starting the school year off on the wrong foot health wise.
As a mom, registered nurse, and self-proclaimed holistic health enthusiast, I have made it a point to focus on my health this summer. After all, I don't want to succumb to the "sickies' this fall! Today, I'm sharing some of my tips and favorite healthy recipes for ladies of all ages to enjoy this summer!
Summer Excercise Tips
Move your body! I try to do some sort of movement throughout the day. Our generation is one of the most sedentary, and summer is the perfect time to move. My husband and I enjoy taking daily walks in the evenings after dinner. Not only is this beneficial for blood sugar, weight management, and the heart, we also enjoy the time to talk about our day together. I also like to do at least 10 minutes of stretching daily. Look up some easy stretches on the 'net to get started. You'll be amazed at how much better you'll feel! Don't forget, you can start small and work your way up. A simple 20 minute walk most days of the week will do wonders for your health.
Summer Mental Health Tips
Recently, I did a post with some summer self-care tips (you can find that article here). For some reason, we often overlook our mental state when talking about health and go through life stressed and overwhelmed. Take some time this summer to show yourself some love and de-stress. Grab your journal and spend some time each day writing down your thoughts, what's bothering you, concerns about life, etc. Be sure to have some quiet and alone time (I see you, mamas). Set time every day to disconnect from your phone and be present in the moment; you won't regret connecting with your family and friends this summer.
Summer Spiritual Health Tips
This may sound silly, but our spiritual health is just as important as our physical health. In a chaotic season, make time to read your Bible, pray, and go to church.
Summer Nutrition Tips
Summertime food can be just as fun as the season itself! The produce options are vast, and healthy eating has never been so easy. Don't make it difficult; strive to eat a whole food diet, focusing on quality protein, fresh vegetables, and complex carbs. Start your day off with a nutritious breakfast. I like to make a smoothie bowl for a powerhouse meal full of vitamins and protein (recipe below). Lunch is typically something I can make at the beginning of the week and enjoy all week long (yay for meal prep!). Dinner is a fun time for family, so healthy, kid-friendly meals are a must. Enjoy these recipes that my family loves!
Nutritious Breakfast Smoothie Bowl
Ingredients:
1 cup frozen fruit (my favorite is blueberries)
1 cup unsweetened almond milk (you can use regular milk or another nut milk)
1 scoop protein powder (my personal favorite is Sunwarrior vanilla blend)
Add-ons: dried fruit, nuts/seeds, honey, nut butter, coconut, superfood powders, bee pollen, etc.
Instructions:
Blend the fruit, milk, and protein powder until smooth. Pour into a bowl and top with the toppings of choice.
Healthy Chicken Salad
Ingredients:
1 cup shredded or chopped chicken (I like to make grilled chicken for dinner the night before and use the leftover chicken for my salad.)
1-2 large, ripe avocados (you want these to be super soft)
2-3 TBSP Primal Kitchen mayo *optional
Half purple onion, chopped
Dash of fresh squeezed lemon juice for freshness
Spices to taste: salt, pepper, garlic powder, paprika
Instructions:
1. Peel and mash avocados until smooth. Add in the chicken, onion, and optional mayo. Mix well.
2. Add the spices to your preference. Squeeze fresh lemon juice over the salad and mix well.
3. Eat with crackers (my favorite is Simple Mills) or over fresh greens.
NOTE: You can add some crisp bacon or chopped pecans for crunch.
Easy Crockpot Ranch Chicken
Ingredients:
3-4 boneless, skinless chicken breasts
2 cups chicken broth (use bone broth for extra health benefits)
4 TBSP quality butter
1 TBSP dried chives
2 tsp garlic powder
2 tsp onion powder
1 tsp salt
1 tsp black pepper
1 tsp dried dill
7-8 pepperoncini peppers + a few tablespoons of juice from the jar
Instructions:
Add all the ingredients to the crockpot and cook on low for 8 hours or on high for 4-5 hours. Shred the chicken once cooked thoroughly and serve with peas, sautéed vegetables, roasted potatoes, or rice.
