Summer

Be Smart this Summer!

The Summer brings many many things, but one thing that is in great supply is SUN!

Now, who doesn’t love the long summer sunshine hours? But it is important to note, that there are some precautions that should be taken with all that sun!

Sunscreen – It’s a hot topic (pun intended!). We need some vitamin D from the sun, but also shouldn’t wait to get burned either. Start with the basics of wearing clothing that shields you from the sun’s UV rays and reducing your burn risk. Seek out shade and plan outings in the early morning or late afternoon when the sun is not at it’s peak. If you plan on soaking up the rays all day and using protection, make sure to investigate your sunscreen (for harsh chemicals, and get rid of those spray sunscreens!) or even consider making your own.
Homemade Sunscreen Recipe

Sunglasses – Don’t forget to protect your eyes! Much like skin, lighter eye colors are more susceptible to damage from harmful UV rays! UV overexposure may lead to macular degeneration (a leading cause of vision loss for older Americans) and some kinds of cataracts (a clouding of the eye lens). Make sure your sunglasses have 100% protection from both UVA and UVB rays. Polarized lenses can help in very bright conditions to reduce eye strain.

Stay hydrated! – Summer can be filled with a lot of parties and events. Keep in mind that alcoholic and caffeinated beverages pull water FROM the body and promote dehydration. Try consuming 6-12 ounces of fluid every 10-15 minutes that you are outside. If you plan to be active outdoors, try drinking 16-20 ounces of fluid 1-2 hours before your activity.

Get Quality Sleep – During the summer it can be a little more challenging to get a full nights shut eye when the early morning sunrise is calling your name, or the extended daylight keeps you awake later than usual. If you have trouble sleeping, try blinking quickly for one whole minute – tired eyes help you fall asleep! If you’re still having trouble, try stretching for 5 minutes; your muscles will relax and it will be easier to find a comfortable sleeping position.

Aloe Vera Ice Cubes – Forgot to heed the sunscreen warnings above? Rub some relief into your skin! Freeze aloe vera in an ice cube tray for quick grab and go relief!

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/