Hello! As we reach the end of June, the summer season and holidays are here, and so is my new blog post. This time, I have outlined my top 5 essential tips for maintaining a healthy lifestyle during the summer break without feeling restricted. I see vacation as an opportunity to incorporate activities into our daily routine that we often neglect due to work and other commitments throughout the year. Take your time to gradually introduce these tips, and you will benefit from them when you return to work and school in September. I wish y a great summer!
Many clients approach me before summer with concerns about how to sustain a healthy diet and stay in shape, which they have worked on achieving, during their upcoming vacation.
With children at home, finding time to prepare balanced meals becomes even more challenging and it seems that we should to give it all up and start over again in September.
Don't worry, whether you plan an all-inclusive holiday with tempting treats or a camping adventure where daily cooking can be challenging, I have for you five proven tips to help maintain a healthy lifestyle during vacation without feeling limited thus allowing you to fully enjoy your well-deserved break.
 1. Tip: Stay Hydrated
Staying properly hydrated is important through the whole year, not just in the summer. However, with the sun and increased sweating, our body can easily overheat, so we should always keep water close by. And what to drink in the summer? Try to avoid sugary beverages, which not only do not quench your thirst, but also lead to a spike in blood glucose levels, and you will soon have a craving for some sweetness. Instead, try infusing your water with fresh seasonal fruit like strawberries, raspberries or blueberries. If you prefer citrus flavors, try adding slices of orange or lemon and some mint leaves and you have a great sweet but healthy summer drink. Remember to pack a glass or stainless steel water bottle for each family member when you go on a road trip or for a picnic in nature.
2. Tip: Breakfast as a great start to your day
While I understand that during hot summer weather, many of us lose appetite in the morning for proper savory breakfast.
However, I would like to motivate you not to skip them. It´s important to provide our bodies, as well as those of our children , with important macronutrient such as proteins, complex carbs and healthy fats, along with essential vitamins and minerals after the overnight regeneration. You can try for example:
avocado toast with cheese and vegetables,
bananas pancakes with egg
nature yogurt with some fresh fruit, cereal, nuts or unsweetened nut butter for a quick and easy breakfast option.
 3. Tip: Easy lunch idea and my favorite spaghetti upgrade
Many parents ask me what to do with the fact that their children like spaghetti and pasta is not the healthiest option. I always reassure them that they don't have to worry and don't take away their children´s favorite food. I emphasize that even pasta can be part of a balanced diet :-)
 If this is also the case at your home and you are a little worried that over the summer whether you go out for a meal at a restaurant, eat at a hotel or even prepare a quick meal like spaghetti at home, try to upgraded it this way:
Add some protein to the spaghetti in the form of egg and Parmesan cheese, or just a mozzarella.
Sprinkle with herbs, and don't forget to add some salad greens, which you drizzle with a quality fat such as cold-pressed olive oil.  By incorporating these ingredients, you can elevate a favorite dish to a more nutritious level that will satisfy the whole family and it´s ready in few minutes!
 4. Tip: What to prepare for dinner?
Definitely include plenty of vegetables!
Make the most of the abundance of fresh vegetables available during these months and enjoy them in large quantities. For dinner, prepare a balanced plate by combining some leftovers you have already ready in the fridge to save time. Consider adding a source of easily digestible protein such a fish, chicken, cheese or eggs.
 To ensure a balanced and satisfying meal, include complex carbs in the form of quinoa, couscous, black lentils, rice or a whole grain bread. Remember to drizzle good quality olive or flaxseed oil or some grains over the vegetables at the end to help your body absorb essential vitamins.
 5. Tip: Let´s move
Summer and holidays are perfect opportunities to engage in a sport activity that you can even enjoy with your family and that you don't have much time for over a year.
Have you been meaning to start running or you would like to include yoga in your daily morning routine for a while now? Well, now is the ideal moment to do so! :-)
While on vacation, hotels offer a variety of group and individual activities, you just have to choose which ones you enjoy the most! You can also do a family bike ride, swim in the lake or go on a nice hike in nature.
So what do you think, are you considering trying any of these tips this summer, or are you already implementing them? Feel free to share them with me and let me know your tips which helping you maintaining your healthy lifestyle during the summer season. Wishing you wonderful summer filled with relaxation, family happiness, and memorable experiences! Pavlina
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