• 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. 
  

• 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  

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 

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 

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

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

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

5. 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 

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

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

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

Frozen Fruit Pizza

1. Fill your muffin pan with muffin liners 

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

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

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

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

6. Place in freezer overnight  

Make this summer a positive one with these healthy tips!