We are already halfway through August, which means the end of summer is approaching. The days are warmer, longer, and full of sun. The summer months usually involve travel, vacation, and to put it simply, more fun! With this summer fun sometimes our healthy habits can fall by the wayside. However, at Nutrition for Longevity we believe that enjoying ourselves and staying healthy are not mutually exclusive. 

As a friendly reminder of ways to prioritize our health, we have created a summer edition of our previous post: 5 Commitments to a Longer, Healthier Life. These five commitments are inspired by the Longevity Regions. And while you're here, consider getting started with one of our custom meal plans!

Great, so what are the five commitments again? And how can I stick to them during my summer fun?

1. Eat Nutritious Foods. Sometimes we find ourselves indulging in the summer, but that does not mean we have to lose sight of our healthy eating habits. 

• Take advantage of the seasonal fruits and vegetables.  Seasonal food is produce that is purchased and consumed around the time that it is harvested. Seasonal food is fresher and more nutritious than out of season food. The Summer is bursting with fruits and vegetables that are in season. Next time you are at the grocery store, try choosing some fruits and vegetables that are harvested in the summer. 
• Enjoy locally caught fish. Speaking of eating seasonally, eating fish and the summer go hand in hand.  Whether you’re visiting a coastal town or firing up the grill, the summer is a perfect time to incorporate fish into your diet. Fish is a high quality protein rich in omega-3 fatty acids, calcium, zinc, magnesium and potassium. Here at N4L we recommend getting most protein from plants and fish 2-3 times a week. 
• Practice moderation. Ice cream and the summer also go hand in hand, but that tasty treat should be enjoyed less than 2-3 times a week. Diets high in added sugars are linked to chronic diseases such as diabetes and cardiovascular disease. The American Heart Association recommends limiting intake of added sugar to 6 tsp per day for women and 9 tsp per day for men. Try our homemade popsicles or grilled peaches recipes for desserts that are delicious and nutritious!
• Schedule your meals. Often we find ourselves eating later in the summer due to the longer hours of sunlight. However, still be sure to stick to your normal meal times. Keep in mind the 12-14 hour window of allowing your body to fast overnight. 
• Eat foods from your ancestry and culture. If we are lucky, we find ourselves around family more in the summer. Take that time to learn about what your ancestors ate back in the day. Exploring your roots can be a great opportunity to try something new or fall back in love with a family classic.

2. Move Often. 

• Water activities. Being active in the water is a great way to combine fun and health. Swimming, kayaking, paddle boarding, etc. are all exciting ways to get moving while enjoying the water. 
• Walk. With more daylight comes more time to enjoy being outside. Make it a habit of going for a walk after dinner. Exercising soon after eating has positive effects on blood sugar by reducing blood glucose concentrations. This is especially important for someone with Type 2 Diabetes.