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July 13, 2021

Tip for Staying Healthy During the Summer

by Doris Nicolas-Mir, MPH, RDN, LDN, CDCES

Between vacations, cook-outs, and holidays summer can be a busy time of the year. With the start of a new season, it can also be a great time of the year to focus on health and wellness goals. Here are some tips to help you stay healthy during the summer months.

Start a New Workout Routine

With the warmer weather it may be time to revamp your current exercise routine. Try new activities such as swimming, yoga, biking, or pickleball. Make sure to workout first thing in the morning, you’ll be more likely to fit it in and avoid the afternoon heat.

Grill Some Veggies

Grilling is a great way to cook our meats so while you’re at it add some veggies on the grill too. Start with some bell peppers, onions, mushrooms, and zucchini. Cut them into 1-inch pieces and brush them with olive oil. Add your favorite seasoning blend and grill for about 15 minutes. Once you get the hang of it try asparagus, okra, grape tomatoes and brussel sprouts.

Get Plenty of Sleep

Don’t let the longer summer days and time off keep you up too late. Try to maintain a consistent sleep schedule. Most adults need 7 to 9 hours of sleep per night.1 Getting enough rest will help you make the most of all the fun summer activities.

Eat Local

Summer is a great time of the year to visit your local farmer’s market. There is an abundance of fresh seasonal fruits, vegetables and local beef, pork, and poultry. See our Season’s Eating post for more tips on taking advantage of the great produce that North Carolina has to offer.

Try a New Seafood Recipe

During the past year some of us have gotten stuck in a rut preparing the same dinner meals week after week. This is the perfect time of year to try some new seafood recipes. Venture outdoors and grill some salmon, shrimp, or scallops. And why not go out of your comfort zone and a make a recipe with fish like halibut, mahi-mahi, or striped bass, you won’t be sorry.

Infuse Your Water

We all know the importance of staying hydrated during the hotter months. Try infusing your water with fruits and herbs for a fun change of pace. Here are some combinations to try:

  • Strawberry and mint
  • Lemon and cucumber
  • Orange and lemon
  • Kiwi and strawberry
  • Strawberry, lemon, and basil
  • Watermelon, kiwi, and lime

Pack Your Lunch and Head Outdoors

It can be easy to rely on fast food for a quick lunch option. But why not pack your lunch on workdays and take it outside. Getting outdoors can give you a much-needed break and improve your mental health. Don’t forget to pack a lunch on weekends too and enjoy it at a local park.




If you would like more tips on meeting your health wellness goals, schedule an appointment with an Avance Care Registered Dietitian by calling 919-237-1337 option 4 or schedule online at


Doris is a registered dietitian at the Clayton and Knightdale Avance Care locations.  She loves helping others meet their nutrition and wellness goals. In her free time, she enjoys reading, cooking, and exploring North Carolina with her family.

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