5 Tips to Dominate This Summer - Part 1

Written by Anil Bajnath, MD
Posted May 31, 2022

Dear Longevity Insider,

The weather is warming up and that means summer is almost here! For many people, that means trips to the beach, pool, or park. But it can also mean time spent grilling out and enjoying outdoor activities. No matter what your plans are, it's important to make sure you're eating well during summer vacation. Between cookouts, picnics, and all of the sweet treats available at the beach or pool, it's easy to indulge in unhealthy foods. But don't worry - there are plenty of ways to enjoy summer without compromising your health. On this week’s blog, we will go over a few tips to make healthier food choices to keep your health on track. 

Summer Travels

Summer is around the corner. For many of us, this also means more traveling whether it be or a stay-cation or venturing out of state. Summer is the time when most families go on vacation.  And with travel comes different types of food choices. We can all agree that when traveling, healthy options aren't as available which can make it difficult to maintain a healthy diet. Between airport food take-out, and processed snacks it can be hard to find anything remotely healthy. The stress of traveling, different time zones, and being in an unfamiliar place can also make it difficult to eat healthy and exercise. But don't worry, we have a few tips that will help you stay on track while traveling this summer.

Summer Tip #1: Eat Local. While you may want to enjoy all the local eats on vacation, it is important to be mindful of what you are consuming and how it will affect your body. Just because you are on vacation doesn’t mean you have to abandon all healthy eating habits. Focus on trying local fruits and vegetables as well as lean protein options.  Tropical vacations are a great way to enjoy fruits you may not have access to at home.  Take advantage of all the different types of produce that are in season. Not only will eating local food help you save money, but it's also a great way to get nutrients your body may be lacking. It is also a great way to introduce diversity in our microbiome which leads to a stronger immune system. And if you are indulging in a local treat, make sure to balance it out with healthier meals throughout the day.

Summer Tip #2: Pack Your Own Snacks. One of the best ways to maintain a healthy diet while traveling is by packing your own snacks and meals. This will not only save you money, but it will also ensure you have healthy options available. If you are flying, make sure to pack snacks that can get through security such as nuts, fresh fruit, and fresh veggies. Usually at airports, snacks are overpriced and unhealthy. When you look at the nutrition facts of most convenience snacks, you will find that they are loaded with sugar, fat, and calories. By packing your own snacks, you can control what you are eating and how much of it you are consuming and avoid temptation and save money. If you are driving, take advantage of rest stops and pack a cooler with healthy snacks and drinks. This will help you resist the urge to eat fast food while on the road.

Summer Tip #3: Remain Active. Just because you are on vacation doesn't mean you have to abandon all physical activity.  It is important to find ways to stay active while traveling. If you are staying in a hotel, make use of the fitness center or go for a swim in the pool. And if you are outdoors, take advantage of hiking trails or go for a run on the beach. If you are able to walk, take advantage of it and explore your surroundings. Renting a bike is another great way to sightsee and get some exercise in. Water activities are another great way to stay active. Opting for kayaking or stand-up paddle boarding instead of just lying on the beach will help you burn some extra calories. And if you have kids, they will love it and you can get a workout in without even realizing it. By staying active, you will not only avoid gaining weight, but you will also reduce stress levels and improve your mood. And if you are traveling with kids, this is a great way to tire them out so they can sleep through the night.

If you’re looking for a boost to keep you active, take a look at this. (We'll dive into the last two tips on Thursday.)

To your longevity,

anil bajnath signature

Anil Bajnath MD
CEO/Founder, Institute for Human Optimization
Chief Medical Officer, Longevity Insider HQ

The ONE “Healthy” Food
You Should Never Eat