Summer brings warm breezes and sunny days, inviting us to enjoy outdoor parties, travel, and activities. However, if you are living with a condition like diabetes or in a larger body, the season might pose unique challenges to maintaining your health regimen. Here are some strategies for staying fit and confident this summer.
Mindful eating
- Enjoy fresh, seasonal fruits and vegetables that provide essential vitamins and minerals.
- Stay hydrated by drinking plenty of water throughout the day.
- Water can also help curb cravings and prevent overeating.
- Be mindful of portion sizes, especially at social events where food may be plentiful.
Use the Plate Method
One practical approach is the plate method, which involves filling half of your plate with non-starchy veggies, a quarter with lean protein, and the remainder with whole grains. Not only does this help regulate your blood sugar, but it also ensures you get a balanced meal.
Bring your own dish
Be the hero of the potluck by bringing a dish that everyone can enjoy. Get creative with delicious, low-carb treats that align with your dietary requirements and allow you to indulge without worry.
Imbibe with intention
Choose low-carb options
Opt for low-carb alcoholic options if you indulge. Hard seltzers, sparkling wine, light beers, or hard alcohol mixed with seltzer and citrus can be good alternatives.
Non-alcoholic refreshments
Stay cool and refreshed with non-alcoholic options like sparkling water, diet sodas, or iced teas sweetened with stevia.
On the road: fueling your body while traveling
Traveling can disrupt your eating routine, but with a bit of planning, you can stay on track:
Pack smart snacks
On-the-go essentials include nuts, fruits, veggies, cheese, crackers, jerky, melons, and berries. These snacks provide nutrition without compromising blood sugar levels.
Traveling with medications
- Pack medications in your carry-on
- Properly store insulin
- Work with your Care Team to adjust your medication timing to your new time zone
Learn more about traveling with medications in this article.
Get more active
Games and activities
Incorporate fun games like bocce ball, pickleball, spikeball, volleyball, or kickball into your summer gatherings. They're a fantastic way to stay active and engaged with friends and family.
Integrate movement into travel
Walking around airports during layovers or choosing scenic stops for stretching during road trips keeps you active and rejuvenates your body and mind.
Stay hydrated
Hydration is crucial, especially during the hot summer months. Stick to plain water most of the time, as it does the job without added sugars. Remember, many of the electrolytes your body needs can be found in balanced meals full of vegetables and lean proteins.
Wear what you love
What to wear to that summer party? The answer is whatever makes you feel cool, comfortable, and confident. If you are concerned about chafing underneath your shorts or dresses, you can use body glide to prevent it.
Remember, if you have a body, you have a beach body. Show it off with pride and invest in sunscreen to protect your skin during those longer walks and outdoor adventures.
Disconnect to reconnect
Disconnecting from your emails and Slack can help you disconnect from work and reconnect with yourself and others. Avoid checking emails and engage with the world around you.
Take advantage of the longer days by taking an evening walk.
Our mission at 9amHealth is to help you manage your conditions so that you can enjoy the things you love. Enroll today to partner with us on your health journey this summer.
