
summer guidelines
in order to change, things have to change ;)
summer guidelines.
real food guidelines and ideas.
- we recommend moving more towards fruits for carbohydrates, versus our safe starches such as yams, sweet potatoes, and potatoes.
about cooking.
think lighter, easier, and fresher. versus long cooking methods and dense, high caloric meals.
- for meats consider more fresh fish and seafood including mollusks and crustaceans.
quality sleep is important.
with longer days we might sleep less which means the quality of our sleep needs to be as good as we can make it!
- get 30 minutes of brightness from being outside to help set your circadian rhythms.
- get 15 minutes of direct sun exposure on your arms and legs at least 3 times per week.
- when the sun goes down, start to wind down! minimize your exposure to TV, computer screens, iPads, and cell phones.
- consider wearing blue light blocking glasses 1 or 2 hours before your projected bed time.
reduce stress through meditation.
strengthen family and social connections.
- designate at least one evening or meal per week as a family sit-down meal. no TV, just conversation. if you don’t have a family, make a friend sit-down meal.
- spend at least one afternoon outside with some friends. hitting the pool is a great idea. playing an outdoor game at a park is another great one.
after glancing through these tips, decide what changes you can make and where you can meet this process!