Hi folk, the team at Taylored Health & Performance have compiled their top list for a healthy summer – 2017. So, read along and adopt some of the strategies (in no particular order) that we have utilised throughout 2016 to maximise your summer ahead. Remember to not sweat the small stuff, indulge a little and relax – you all have earned it! Enjoy.
Your body is a homeostatic, finely tuned machine. Without a doubt you will consume more calories than necessary over summer, but don’t stress! Your body will ultimately find potential uses for the excess, consider this: heat production or reduction through sweat; new protein and bone production; increased heart rate; energy for exercise. Your body has a way of navigating its way back to its original state to maintain internal stability by eliminating excess calories.
It is vital to be well hydrated this summer. Water is the most essential component of the human body through its many important roles including, assisting with transportation of nutrients and regulation of body temperature through sweating. Try the following to help keep you on track: Your body weight (kg’s) x 0.033 = litres to drink per day. Water drink reminder apps are also useful tools to help maintain your hydration levels, and always remember to have a drink bottle filled with water on hand.
There are a number of techniques you can try to achieve a calm state of mind including moving forms like Yoga and Tai Chi. Two apps worth mentioning for to help you live in the present moment and remove stress are Insight Timer and Headspace. Both are free to download and only require a small amount of your day. Like a habit of regular exercise, aim for 10 minutes each day this summer to find that zen.
LOOK AFTER THAT GUT!
We advocate lemon juice/apple cider vinegar to help stimulate digestion through stomach acid and bile production. Start your day with the juice of half a lemon in warm water or apple cider vinegar. Why not throw in some bitter foods to aid digestive support this summer too. Some popular recommendations include turmeric, (turmeric lattes), good quality sourced dark chocolate, and leafy greens like Spinach and Kale.
It is fair to say there will be a few late nights over the break, but try to not make it a habit. If you are camping outdoors, stick to the routine of going to bed when the sun has completely fallen, and rise when the sun rises. Stay consistent with 7 – 8 hours’ sleep on most nights. Try to stay within 2 hours of your normal sleep cycle, otherwise this will affect your circadian rhythm.
EXERCISE & MOVE
Whether it is brisk walking or practicing a Squat pattern, any form of movement will increase blood flow to organs and oxygenated blood throughout the body, helping remove accumulating toxins and wastes. Plan ahead and incorporate some incidental exercise like cycling or walking with the family. A beach run followed by a swim in the water is a must this Kiwi summer.
Try drinking this delicious probiotic soda this summer to assist your stomach in breaking down and digesting food better, while also eliminating toxins and removing excess hormones from your system. It is suggested to begin slowly and wean yourself into it. Try this delicious recipe adapted from BePure:
BePure Kombucha Mocktail
- 150 ml plain or ginger flavoured kombucha
- 100 ml sparkling mineral water or unflavoured soda water
- 1 sprig of mint
- Juice of 1 lime or lemon
Garnish with 1 Tablespoon of pomegranate seeds, fresh blueberries or strawberries, 2 slices of ginger.
Method: Place kombucha, mineral water, mint and lime in a tall glass with ice. Muddle to mix it all.
Reflect and Plan
With everything wrapping up for the year, now is a great time to reflect on the past year and set your intentions for the year to come. Review all pillars of your life: Work, Family, Personal/Social, mind, Physical/Health, Financial & Spiritual. Once you have completed where you are at currently then do the same for where you want to be in a years’ time. Once completed identify 3 key areas that are most important to you, that you want to improve. From here make these your 3 key intentions for the year to live by. Don’t stop there, the most important step is to recite them each morning and live with purpose!
Wherever you may be this summer, ensure it is a safe and happy one.
Merry Christmas & Happy New Year from the team at Taylored Health & Performance