The sun is out and it’s HOT! Here are a couple of the practices I put into place at this time of year to thrive:
1. Pre-cook your proteins. My apartment can get pretty warm, so I’m reluctant to turn the oven on at meal time. Also when it’s hot during the day I typically do not want hot food. So I make sure I have some proteins ready to go in the fridge- hard-boiled eggs, veggie burgers, tuna salad. That way I can get some grounding protein in. Sugar on a hot day is what your body intuitively thinks is a good idea—an apple, a juice. But if I just have that I feel buzzy and out of it, especially in the heat. Having proteins that I know I like ready at an agreeable temperature really makes a difference.
2. Know your demons. For me it’s ice cream! I want it every day! But, I don’t want it every day. So I have TONS of options around the house that hit the ice cream spot- non-dairy yogurt and some peaches or bananas, ingredients for a coconut smoothie, ingredients for freezer fudge (see recipes at bottom!). Also I don’t buy ice cream at the grocery store so if I decide I want it, I have to make the commitment to getting in the car, waiting in line, and paying for a scoop. Having that buffer really helps me take a deep breath and possibly make another choice. If I decide to go, and this is important-- then I’m totally committed to an indulgent ice cream field trip, which for me looks like 1 scoop in a cup. After all, if you can’t eat something without shaming yourself for the act, I recommend not eating the thing.
3. Front load your water consumption during the first two-thirds of your day. Best to hydrate while the sun is out and you need the extra fluid. If you wait until the end of the day, you’re catching up to the problem. Also, if you drink a lot of water before bed, you may have to wake up in the middle of the night to go to the bathroom. And we don’t need to give ourselves any extra reasons to not sleep through the night!
4. Put a spray sunscreen by your door and do at least your chest, arms, and back of neck before you leave the house. These areas get a lot of exposure while we are driving. If not for the protection, do it to for the aesthetics. No one likes a farmer’s tan.
5. Practice a 90/10 or 80/20 diet. Summer is a season for lightness and celebration, togetherness. Exploration. 80-90% of the time, I encourage my clients to eat as healthy as possible. Balanced, whole foods meals containing protein, greens, fat, and fiber. 10-20% of the time, I give my clients permission to throw it out the window. Just knowing you have that freedom is going to make a difference for your mindset, even if you don’t cash in on the 10 percent everyday. I do 90/10 at home, I do 90/10 or 80/20 on vacation. It’s what makes me feel good, it’s what makes me feel both responsible and free. And because... ice cream! ;)
Summer’s Summer Faves
Organic Berries (Trader Joe’s has an organic frozen wild option!)
Unsweetened Coconut Flakes
Unsweetened Almond Milk
20 g protein powder
Handful of kale
1 tbsp coconut oil
8 oz coconut or almond milk
Top with cinnamon and unsweetened coconut flakes!
1 cup coconut oil
¼ cup cocoa powder
8-10 drops liquid stevia
1/4 – 1/2 cup almond butter (optional if you desire a thicker consistency)
Pink salt (optional)
-Melt Coconut Oil in glass pyrex bowl.
-Whisk in coco powder and stevia. (and almond butter if you don't love coconut oil consistency)
-Pour into ice cube tray.
-Sprinkle with Salt
-Freeze. Fudge is ready in 20 minutes!