Embrace the Summer: Your Guide to a Radiant and Active Season
You feel your best from the inside out. This summer, RÖRE is helping you soak in all the delicious nutrients from seasonal fresh produce, paired with simple recipes and outdoor activities to strengthen your body, not just for the summer, but- for life.
Embrace the summer season with a sound body and mind with these simple tips to incorporate a nutrition-dense meal and enjoy nature’s playground with these activities.
Seasonal Fruits and Vegetables
Eating seasonal produce not only supports local agriculture but also ensures that you’re getting the freshest and most nutritious options. This summer, fill your plate with:
Asparagus: Rich in vitamins A, C, E, and K.
Beets: Great for detoxification and improving blood flow.
Corn: A good source of fiber and antioxidants.
Summer Squash: Low in calories and high in vitamin C.
Cucumbers: Hydrating and great for skin health.
Eggplant: Packed with fiber, vitamins, and minerals.
Berries: High in antioxidants and fiber.
Watermelon: Extremely hydrating and rich in vitamins A and C.
Apricots, Nectarines, Peaches, and Plums: Excellent sources of vitamins A and C, fiber, and antioxidants.
Staying Hydrated
Hydration is essential, especially during the hot summer days. The general guidelines for daily fluid intake are:
Half your body weight in oz
180 lbs / 2 = 90oz
For outdoor or high intensity activities add 20 oz of fluids
However, your needs may vary based on exercise levels, environmental conditions, overall health, and pregnancy or breastfeeding. To stay hydrated, consider these options beyond plain water:
Water-rich fruits and vegetables: Such as watermelon and cucumber.
Fruit-infused water: Adds natural flavor to sweeten things up
Milk or Plant-Based Milk: Provides hydration along with essential nutrients.
Oatmeal: Hydrating and filling.
Sparking Spring water and tea: Refreshing alternatives to plain water.
Benefits of Being Outside
Just stepping outside has significant health benefits, including:
Lower risk of respiratory concerns: Fresh air can help clear out pollutants from your lungs.
Increased motivation to exercise: Natural settings can make physical activity more enjoyable.
Reduced depression symptoms: Exposure to sunlight boosts serotonin levels.
Boosted immunity: Regular outdoor activity strengthens your immune system.
Reduced stress levels: Nature’s calming effects can lower cortisol levels.
Increased vitamin D levels: Essential for bone health and immune function.
Lower blood pressure: Relaxing outdoor environments can help reduce blood pressure.
Promotes positivity: Being in nature often leads to a more positive outlook.
Remember to protect your skin from UV rays, reapply sunscreen, wear sunglasses, and stay hydrated.
Summer Activities
Engage in these fun and healthy activities to make the most of your summer:
Walking: Simple yet effective for cardiovascular health. Do you know about our summer walking club? We recommend starting early in the morning to beat the heat or after dinner as the sun is setting!
Hiking: Think of it as a walk that will exercise your brain and your body as you navigate unfamiliar terrain. Great for building strength and endurance.
Swimming: A low-impact activity that’s excellent for all fitness levels - and a great way to stay cool in the summer! If you’re a beginner start slow with a few laps. Keep track and see how quickly you can add more laps in!
Pickleball: A fast-growing sport that’s easy to pick up and a super fun way to move your body!
Summer Recipes
Enjoy these light and refreshing summer recipes that are perfect for fueling your lifestyle:
Watermelon Salad: Watermelon salad is the perfect summer dish, bursting with flavor. This refreshing recipe combines sweet watermelon, crisp cucumbers, and salty feta, all enhanced by the freshness of mint. It's a breeze to prepare and ideal for sharing with friends and family, making every gathering deliciously memorable.
Air Fryer Fish Tacos: These Air Fryer Fish Tacos are a quick and delicious weeknight dinner, ready in just 15 minutes. While the fish cooks in the air fryer, prepare a zesty Cilantro Lime Slaw for a perfect taco topping. Use your favorite white fish, such as tilapia, mahi mahi, or cod- perfect for light summer dinners!
Blueberry Cobbler: If you're craving a dessert that feels indulgent yet healthy, this blueberry cobbler is perfect. It’s a nutritious option bursting with flavor. The base includes fresh blueberries, maple syrup, lemon juice, and a hint of vanilla, with optional arrowroot for thickening. The cobbler topping combines rolled oats, chopped walnuts, almond flour, and a touch of salt, all sweetened with maple syrup. Enjoy a treat that’s both wholesome and delicious!
And here are a few more of our summer favorites!
Salmon and Avocado Poke Bowl: Rich in healthy fats.
Chickpea Tuna Salad: High in protein and fiber.
Caprese Salad with Avocado: A fresh take on a classic.
Grilled Peach Salad: Sweet and smoky and so satisfying!
Sleep and Summer Balance
Summer can disrupt your sleep schedule due to longer days and more activities. To maintain a healthy sleep pattern:
Set a consistent sleep schedule: Go to bed and wake up at the same times daily.
Manage stress: Practice relaxation techniques such as meditation, journaling or yoga.
Create a comfortable sleeping environment: Keep your bedroom cool, dark, and quiet.
RÖRE members are invited to discuss a customized and balanced summer health plan with your wellness team to ensure you’re enjoying your summer to the fullest.
