5 Nutrition Musts for a Healthy & Sexy Summer Season
We are redefining “summer bodies” to mean self-nourishment versus self-image. After all, who feels sexy and confident when they’re dehydrated, malnourished and straight up exhausted? Read on to learn the top must-haves for a healthy and sexy summer season.
1. BPA-free water bottle
There's literally nothing more important you can do in hot, humid weather than hydrate. While drinking from plastic bottles is unavoidable at times, carrying around a BPA-free (chemical-free) water bottle MOST of the time is best for your body and the environment. Aim for half your weight in ounces - in other words, a 150 pound person will aim to guzzle about 75 ounces of water per day. Water is not only nature's lubricant, but it helps with nutrient absorption, energy production and proper digestion to beat uncomfortable bloat and constipation.
Here are a few BPA-free bottle brands we love:
2. Electrolyte packets
Electrolyte packets are trending right now and while they are being way overhyped and overutilized, there is still some benefit behind the buzz. Electrolytes are particularly important for those who are heavy exercisers and sweaters which is more common in the hot summer months. Otherwise, supplements increase the risk of food-drug interactions, toxic side effects and other adverse reactions.
Keep in mind, you don't need more than 1 per day unless you're training for a race, athletic event, or it was recommended by your doctor and/or dietitian to treat specific conditions or health issues. For the moderately active and healthy adult, you can easily reach your essential electrolyte daily quota - such as sodium, potassium and calcium - through food alone.
Find brands that have minimal added sugar unless you need the glucose replenishment as an athlete or heavy exerciser.
Here are a few electrolyte recs to check out, but again, please consult with an RD before introducing any new supplements to make sure they're helpful and not harmful.
3. Portable blenders
The summer sun calls for refreshing, cool sources of nourishment. Smoothies definitely check those boxes and act as a vehicle to get in more nutrient-filled fruits, veggies and anti-inflammatory fats in one shot. However, meal prepping smoothies leaves little to be desired as the consistency can change rapidly. A portable blender is compact, easy-to-carry and provides easy access to fresh smoothies wherever you are (office, beach, park, or walking around town).
Here are some blender brands we have tested and tried:
4. Protein Bars
There is no other time of year that presents as much of an urge to get out, be active and do things. The downside is potentially skipping meals, snacks and not eating at regular times throughout the day. Fortunately, many bars provide a quick source of energizing nutrients such as protein, fiber, b-vitamins, iron and anti-inflammatory fats. Keep them in your bag for the days when you find yourself 2-4 hours from your last meal and in need of a blood-sugar-stabilizing energy boost.
Follow the guide of 5 for the perfect protein snack:
>5g of protein, >5g of fiber, <5g of sugar, <5g of saturated fat.
Here are protein bar brands we stand behind:
5. Frozen fruit and veggies
Frozen fruit and veggies can be just as, if not more, nutritious than fresh produce. Why? They are flash frozen at their peak ripeness which allows for better nutrient retention. Keep frozen fruits such as high-fiber blueberries and strawberries, as well as frozen veggies like spinach and broccoli for easy snacks and sides. Add frozen fruit to yogurt, overnight oats and chia pudding. All of the above can also go into a refreshing cold smoothie.
Here are some frozen foods we recommend: