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by Indiana Farm Bureau Insurance

Top health tips for summer

  • Kara Mercer, Health Coordinator and Health Coach at Indiana Farm Bureau Insurance
    Kara Mercer, Health Coordinator and Health Coach at Indiana Farm Bureau Insurance  | Jun 6, 2022
    Social Profile | LinkedIn
Mom and baby daughter eating salad in the kitchen

If you are anything like me, you look forward to summertime every year! The weather is nice and there are always fun things to do like baseball games, vacations, you name it. It may seem hard to stay on top of your health goals during this time, but we can make summertime healthy together!  

 

Summer health tips  

 

These helpful summer health tips will invigorate you and your start to summer. Don’t go on this journey alone; share this list with a friend and encourage each other to be your best selves while having fun this summer!  

 

  • Start fresh – Winter is done, and the warm weather is here to stay (for at least a few months)! Take this time to start fresh and be the best version of yourself this summer. Start simple by taking a walk outside and enjoy the fresh air. Make it a gratitude walk--and as you exercise, remind yourself of the things you are grateful for in your life.  

  • Take advantage of the weather – Try to get outside as much as possible during the summer. Think back to the long, cold and dark winter days when you wished for sunshine. Now it is here, so take advantage of it. 

  • Take your lunch outside – If you are working in the office, ask a coworker if they want to eat outside with you. If you work remotely, step away from your desk and enjoy your lunch in the fresh air and sunshine. 

  • Plan active summer vacations or weekend trips - Take advantage of your local parks and playgrounds. Look ahead at where you will be vacationing and plan several family outdoor activities this summer. 

Summer safety tips  

 

The summer brings lots of sunshine, but it can also bring sunburn if you don’t apply sunscreen before going outside. Follow these simple summer safety tips so you and your family can have a fun and safe summer.  

 

  • Sun safety is important – It’s time to crank out the SPF. Applying sunscreen throughout the day when you are outside can help you prevent sunburn. There are many different strengths and types of sunscreen at stores everywhere. Do your research online to find the best and most protective sunscreen for your skin. 

  • Hydration- With all the fun of summer, it’s easy to forget to take a second to hydrate. One suggestion to help you stay hydrated is to keep electrolyte packets with you during active hot days. 

  • Workout in the morning or evening – To avoid the heat, try being most active in the mornings or evenings when the sun isn’t so intense.  

  • Take advantage of the shade – Bring an umbrella to the pool and beach, wear a hat and sunglasses outdoors and sit in the shade to avoid over exposure to heat and sun.  

Summer mental health tips  

 

Keep these tips in mind when focusing on your mental health this summer:  

 

  • Don’t be too hard on yourself – After a unique and challenging couple of years, life is slowly getting back to normal which means you can get back to a good routine now. You may need to start slowly when getting back into your routine, but don’t beat yourself up if it takes some time to find your rhythm.  

  • Take advantage of the weather- Even if it is only for a few minutes, get outside and enjoy the sunshine and vitamin D. Sunshine and vitamin D have been proven to help boost your mood during the day.  

  • Let the fresh air in! - Open the windows in your house and drive with the windows down. If you can’t bring the kitchen outside, bring the fresh air inside so you can enjoy it while cooking your favorite meals this summer. 

  • Journal or read outside – Make it a point to try to move some of your daily activities outdoors. Daily reading or journaling that is usually done in the morning or night can easily be moved outside. Grab a cup of coffee or tea and head outdoors.   

Healthy summer recipes  

 

Summer is a wonderful time to focus on improving your eating habits, especially increasing your fruit and vegetable intake. The summer months bring tons of yummy and fresh produce to the grocery aisles and local farmers markets. Items like blueberries, mangoes, cucumbers, corn, watermelon and many more will be hitting the shelves soon! 

 

Healthy summer appetizers  

 

Here are two delicious and easy healthy summer appetizers to enjoy during the sunshine season.  

 

Black Bean & Corn Salsa 

 

First combine these ingredients:  

  • 3 cups corn  

  • 1 cup black beans 

  • 1 cup cherry tomatoes 

  • ½ cup diced green peppers 

  • ½ cup diced orange peppers 

  • ½ cup diced red onion 

  • 3 tablespoons cilantro 

 

Next combine these ingredients to make the dressing: 

  • 3 tablespoons olive oil 

  • 1 juiced lime 

  • ½ teaspoon chili powder 

  • ½ teaspoon cumin  

  • salt & pepper to taste 

 

Pour the dressing over the mixture and enjoy!  

 

Pineapple Mango Bruschetta  

 

Ingredients needed:  

  • 1 can pineapple rings 

  • 1 diced mango 

  • 1 diced bell pepper 

  • ¼ red onion, diced  

  • ¼ cup cilantro 

  • 1 juiced lime 

  • Salt 

  • 1 French baguette cut into ½ inch slices 

  • ¼ cup of olive oil  

 

Recipe steps:  

  1. Grill pineapple over medium heat for three minutes per side then dice 

  1. Combine all ingredients in a bowl, mix well, and let  sit for 15 minutes 

  1. Preheat oven to 400 degrees, place bread slices on a sheet pan and brush with olive oil  

  1. Toast bread in oven for 10-12 minutes, then let them cool 

  1. Top bread slices with a spoonful of the fruit mixture 

 

Healthy summer dinners  

 

Change up your normal dinner routine and take family dinner to the backyard. You could even pack up dinner and take it to your favorite park.  

 

Take advantage of using a grill outside. These are some of my favorite things you can cook on the grill this summer:  

  • Chicken breasts 

  • Vegetables (e.g.,: corn, squash, asparagus) 

  • Fruits (e.g.,: pineapple, watermelon, peaches) 

 

Don’t forget to follow these grill safety tips while grilling this year. 

 

Salads are a perfect way to stay healthy and get creative for dinner. Make salads a staple item on the dinner menu at least once a week and try these items to help enhance the salad:   

  • Add grilled chicken  

  • Make your own vinaigrette-based salad dressing 

  • Add avocado or pecans for a healthy fat  


This year, try to venture out and try new summer fresh produce including:   

  • Beets  

  • Starfruit 

  • Papaya 

  • Jackfruit 

 

Healthy summer desserts   

 

Who said dessert and healthy can’t go together? Try these simple ways to lighten up some of your favorite summer desserts:  

 

Lighter side of peach cobbler  

  1. Slice fresh peaches and spray them with a little coconut oil and season with cinnamon  

  1. Air fry peaches in air fryer for 10 minutes at 400 degrees 

  1. Serve with granola and a scoop of frozen nonfat whip cream  

 

Frozen Fruit Pizza

  1. Fill your muffin pan with muffin liners 

  1. Combine 1 cup of oats, ¼ cup peanut butter and a ¼ cup maple syrup  

  1. Mix well and smash oat mixture into bottom of muffin tin 

  1. Fill oat molds with non-fat vanilla Greek yogurt  

  1. Add desired fresh sliced fruit (e.g., kiwi, raspberries, strawberries, blueberries and mango) 

  1. Place in freezer overnight  

 

Make this summer a positive one with these healthy tips!