{"id":4059,"date":"2019-06-02T20:50:22","date_gmt":"2019-06-02T20:50:22","guid":{"rendered":"https:\/\/superhumantransformation.com\/?p=4059"},"modified":"2019-06-02T21:33:06","modified_gmt":"2019-06-02T21:33:06","slug":"summer","status":"publish","type":"post","link":"https:\/\/superhumantransformation.com\/summer\/","title":{"rendered":"eating and living for summer"},"content":{"rendered":"<h2>summer guidelines<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-large wp-image-4060\" src=\"https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/06\/summer-guidelines-600x338.jpg\" alt=\"\" width=\"600\" height=\"338\" srcset=\"https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/06\/summer-guidelines-600x338.jpg 600w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/06\/summer-guidelines-150x84.jpg 150w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/06\/summer-guidelines-300x169.jpg 300w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/06\/summer-guidelines-768x432.jpg 768w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/06\/summer-guidelines-610x343.jpg 610w, https:\/\/superhumantransformation.com\/wp-content\/uploads\/2019\/06\/summer-guidelines.jpg 1920w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3 class=\"bard-text-block style-scope\">in order to change, things have to change ;)<\/h3>\n<p class=\"bard-text-block style-scope\"><b class=\"bard-text-block style-scope\">a great way to make sure we&#8217;re always mixing things up is to get variety through seasonality.<\/b>\u00a0 in this short post we cover:<\/p>\n<ul class=\"bard-text-block style-scope\">\n<li>eating for summer.<\/li>\n<li>cooking for summer.<\/li>\n<li>lifestyle factors to consider.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>summer guidelines.<\/h3>\n<p class=\"bard-text-block style-scope\">summer months mean longer days, more work, and typically less sleep. this a great time to be productive and active! it&#8217;s also a great time for social connections :)<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"bard-text-block style-scope\">real food guidelines and ideas.<\/h3>\n<p class=\"bard-text-block style-scope\">summer foods tend to be the most diverse of the year. get as much variety as you can, while keeping things light and fresh. here&#8217;s how:<\/p>\n<ul>\n<li class=\"bard-text-block style-scope\"><a class=\"bard-text-block style-scope\" href=\"https:\/\/nevadagrown.com\/products\/whats-in-season\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>if you&#8217;re in Nevada,<\/strong> glance over this resource for local, seasonal produce.<\/a> it will give you an idea of which things to experiment with in the grocery store.<\/li>\n<li class=\"bard-text-block style-scope\"><a class=\"bard-text-block style-scope\" href=\"https:\/\/nevadagrown.com\/products\/whats-in-season\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>if you&#8217;re somewhere else,<\/strong> this is a pretty cool resource,<\/a> and it has an app :)<\/li>\n<li class=\"bard-text-block style-scope\"><strong>fresh vegetables and seasonal fruits<\/strong> should make up a large part of your diet. think light and fresh salads, and seasonal fruits for dessert.<\/li>\n<li><strong>we recommend moving more towards fruits for carbohydrates,<\/strong> versus our safe starches such as yams, sweet potatoes, and potatoes.<\/li>\n<li class=\"bard-text-block style-scope\"><strong>properly prepared legumes and meats<\/strong> can be seen as \u201ccomplements\u201d to your larger plant matter way of eating. \u00a0think \u201clighter, easier, and fresher.\u201d<\/li>\n<li class=\"bard-text-block style-scope\"><strong>if you\u2019re into eating organs<\/strong> (which I am), the heart is a great option to experiment with. it\u2019s actually pretty tasty.<\/li>\n<li class=\"bard-text-block style-scope\"><strong>homemade hummus<\/strong> is the properly prepared legume recipe to go for.\u00a0 <a href=\"https:\/\/superhumantransformation.com\/connect\/\" target=\"_blank\" rel=\"noopener noreferrer\">message us<\/a> and we&#8217;ll send you our recipe :)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"bard-text-block style-scope\">about cooking.<\/h3>\n<p><strong>think lighter, easier, and fresher.<\/strong>\u00a0 versus long cooking methods and dense, high caloric meals.<\/p>\n<ul>\n<li class=\"bard-text-block style-scope\"><strong>cooking should be quick and light.<\/strong> thing gentle and easy.<\/li>\n<li class=\"bard-text-block style-scope\"><strong>this is a time to lean more towards raw or slightly raw foods.<\/strong>\u00a0 fresh salads are great. when consuming vegetables, either eat them raw or gently cook them.\u00a0 when cooking vegetables gently steam or oven roast.<\/li>\n<li class=\"bard-text-block style-scope\"><strong>salad dressing should be light and fresh.<\/strong> the traditional recipe of olive oil, lemon juice or vinegar, salt, pepper, and maybe even a little cayenne for stimulation. \u00a0the approved <a href=\"https:\/\/www.amazon.com\/stores\/page\/2F2313A7-E050-4683-8697-18782A36023E\/ref=as_li_ss_tl?ingress=2&amp;visitId=9c511862-c01b-4a7f-b447-881567279e62&amp;ref_=bl_dp_s_web_8118684011&amp;linkCode=sl2&amp;tag=pct-sht-20&amp;linkId=02fc8189e48f443818f22b8d904bfeb9&amp;language=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">Primal Kitchen dressings<\/a> are great.\u00a0 especially the vinegarettes.<\/li>\n<li><strong>for meats consider more fresh fish and seafood<\/strong> including <a href=\"https:\/\/superhumantransformation.com\/mollusks\/\" target=\"_blank\" rel=\"noopener noreferrer\">mollusks<\/a> and crustaceans.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"bard-text-block style-scope\">quality sleep is important.<\/h3>\n<p><strong>with longer days we might sleep less<\/strong> which means the quality of our sleep needs to be as good as we can make it!<\/p>\n<ul>\n<li><strong>get 30 minutes of brightness<\/strong> from being outside to help set your circadian rhythms.<\/li>\n<li><strong>get 15 minutes of direct sun exposure<\/strong> on your arms and legs at least 3 times per week.<\/li>\n<li><strong>when the sun goes down, start to wind down!<\/strong>\u00a0 minimize your exposure to TV, computer screens, iPads, and cell phones.<\/li>\n<li><strong>consider wearing <a href=\"https:\/\/www.amazon.com\/s\/ref=as_li_ss_tl?k=Swanwick+Sleep&amp;ref=bl_dp_s_web_0&amp;linkCode=sl2&amp;tag=pct-sht-20&amp;linkId=8604dae01ab6e469b83a1e1137980b10&amp;language=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">blue light blocking glasses<\/a> <\/strong>1 or 2 hours before your projected bed time.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>reduce stress through meditation.<\/h3>\n<ul class=\"bard-text-block style-scope\">\n<li class=\"\"><a href=\"https:\/\/superhumantransformation.com\/our-priming-practice-morning-process\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>here&#8217;s a great post<\/strong> on our morning process &#8211; priming &amp; &#8220;practice.&#8221;<\/a><\/li>\n<li><a href=\"https:\/\/superhumantransformation.com\/meditation-mindfulness\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>here&#8217;s a great podcast<\/strong> on meditation and mindfulness.<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>strengthen family and social connections.<\/h3>\n<ul>\n<li><strong>designate at least one evening or meal per week as a family sit-down meal.<\/strong>\u00a0 no TV, just conversation. if you don&#8217;t have a family, make a friend sit-down meal.<\/li>\n<li><strong>spend at least one afternoon outside with some friends.<\/strong>\u00a0 hitting the pool is a great idea.\u00a0 playing an outdoor game at a park is another great one.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>after glancing through these tips, decide what changes you can make and where you can meet this process!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>summer guidelines in order to change, things have to change ;) a great way to make sure we&#8217;re always mixing things up is to get variety through seasonality.\u00a0 in this&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4060,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[118,97],"tags":[],"_links":{"self":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/4059"}],"collection":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/comments?post=4059"}],"version-history":[{"count":0,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/4059\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media\/4060"}],"wp:attachment":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media?parent=4059"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/categories?post=4059"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/tags?post=4059"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}