6 Tips to Stay Healthy Over Summer!

6 Tips to Stay Healthy Over Summer

6 Tips to Stay healthy over Summer

Summer is finally here. We’ve waited a long time for it so let’s hope that’s it’s a good one! Summer is a season of sunshine, warmth, and abundant opportunities to embrace a healthier lifestyle. It’s the perfect time to revitalize our bodies, nourish our minds, and bask in the beauty of nature. Let’s explore some tips and ideas for having a healthy summer that will leave you feeling rejuvenated, energized, and ready to make the most of this vibrant season.

Here are our top 6 tips to staying healthy over Summer with some great healthy recipes at the end:

  1. Stay cool! Make sure that you wear breathable clothing when outside and take regular breaks from being in the sun. Heat exhaustion can increase the risk of deaths related to cardiovascular disease and strokes.
  2. Drink plenty of water! Proper hydration helps maintain energy levels, supports digestion, and keeps your skin glowing. Make sure that you are drinking plenty of water. This is important all the time but especially when it’s hot. Aim for 3 litres a day although this will vary depending on how active you are. As the body can’t store water, make sure to sip this throughout the day – our bodies need a steady stream throughout the day, not glugging 3 litres in one go! Add watermelon, cucumber and strawberries into your diet to help with hydration.
  3. Look after your skin! The last thing that you want is to get sunburn from being out in the sun so make sure to wear sunscreen with high protection. Remember, too much UV radiation from the sun can cause damage to the skin which can lead to wrinkles and skin cancer so apply sunscreen regularly throughout the day. Wear protective clothing like hats and sunglasses.
  4. Exercise regularly! Exercising is easier in the summer as your motivation to look good in your summer clothes intensifies, and the lighter nights provides more hours to exercise. The weather lends itself to outdoor activities such as tennis, running, long walks or simply running around the park with the kids or grandkids, however pick a warm time of the day rather than the hottest part. Staying active has many benefits for your health including improving your mood and brain health (reducing the risk of anxiety and depression), helping to manage your weight, strengthening bones and muscles and reducing the risk of obesity, diabetes, heart disease and stroke as well as helping to lower your blood pressure. Try to incorporate some of the following into your weekly routine: cycling, jogging, walking, yoga (outside in the garden), swimming and gardening. Simply mowing the lawn can burn between 250-350 calories an hour! Get the whole family involved and enjoy spending time outside together.
  5. Look at your nutrition! We tend to eat better in the Summer, choosing fresh fruit and salad over stodgy junk food, meaning that we’re consuming more vitamins and minerals than normal, and reaching our recommended daily amount of fruit and veg on a regular basis.

Make the most of all the fresh produce around. Look carefully at your nutrition and see what improvements you can make. Add in salad where you can– add a variety of colours such as different colour peppers, cucumber, radish, onion, red and green cabbage, broccoli, spinach, lettuce, celery, tomatoes, carrot and avocado. Add in some black beans, quinoa, couscous or pulses to make a filling lunch. Limit sugary drinks and instead try still or sparking water with slices of lemon, lime, mint or cucumber for a refreshing drink – your skin and body will thank you for it. Practice mindful eating by being aware of portion sizes, listening to your body’s hunger and fullness cues, and savouring each bite. Choose nutritious options whenever possible but also allow yourself to indulge in moderation. Balancing nourishment and enjoyment will help you maintain a healthy relationship with food.

  1. Prioritize Rest and Relaxation: Summer can be a very busy time so don’t forget to prioritize rest and relaxation. Set aside time for self-care activities like reading a book, practicing yoga or meditation, or simply unwinding in nature. Quality sleep is also essential for overall health, so establish a soothing bedtime routine and aim for seven to nine hours of sleep each night.

7 Yummy, Summery Recipes to try

Have a look at the following recipes which you can have for lunch or dinner and some healthy snacks to enjoy for when you just need a little something extra😊(all recipes from BBC Good Food)

Pepper & Lemon Spaghetti with Basil & Pine Nuts

(Serves 2) A quick and healthy zesty lunch!

Nutrition per serving:

473 calories 

18g fat (2g saturates)

54g carbs (6g sugars)

17g protein

A plate of spaghetti served with red pepper, lemon, basil and pine nuts


  • 1 tbsp rapeseed oil
  • 1 red pepper, deseeded and diced
  • 150g wholemeal spaghetti
  • 2 courgettes (250g), grated
  • 2 garlic cloves, finely grated
  • 1 lemon, zested and juiced
  • 15g basil, finely chopped
  • 25g pine nuts, toasted
  • 2 tbsp finely grated parmesan or vegetarian alternative (optional)


  1. Heat the oil in a large non-stick frying pan. Add the pepper and cook for 5 mins. Meanwhile, cook the pasta for 10-12 mins until tender.
  2. Add the courgette and garlic to the pepper and cook, stirring very frequently, for 10-15 mins until the courgette is really soft.
  3. Stir in the lemon zest and juice, basil and spaghetti (reserve some pasta water) and toss together, adding a little of the pasta water until nicely coated. Add the pine nuts, then spoon into bowls and serve topped with the parmesan, if using.

Spanish Seafood Rice

(Serves 4) A healthy filling rice dish.

Nutrition per serving:

369 calories

7g fat (1g saturates)

58g carbs (6g sugars)

34g protein

Spanish seafood rice


  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 red and 1 yellow pepper, deseeded and sliced
  • 2 garlic cloves, sliced
  • 250g paella rice
  • 850ml hot vegetable stock (we used Kallo very low salt stock)
  • pinch saffron
  • 400g seafood mix (we used a bag of frozen mixed seafood, defrosted before use)
  • juice ½ small lemon
  • small handful flat-leaf parsley, roughly chopped


  1. Heat the oil in a large saucepan and soften the onion for 6-7 mins. Add the pepper and garlic, cook for 2 mins more, then stir in the paella rice and cook for 1 min, stirring to coat.
  2. Pour in the stock, add the saffron and bring to the boil. Cook, uncovered, at a gentle bubble, for 20 mins, stirring occasionally until the rice is tender.
  3. Stir in the seafood and lemon juice and cook for 2 mins or until piping hot and completely cooked through. Serve in warm bowls scattered with the parsley.

Garden Salmon Salad

(Serves 4) A super lighter lunch packed with nutrition.

Nutrition per serving:

434 Calories

34g Fat (5g saturates)

6g Carbs (3g sugars)

30g protein

Garden salmon salad served on a plate


  • 2 courgettes
  • 100g fresh shelled peas
  • 8 radishes, halved
  • 3 tbsp avocado oil
  • 1 large lemon, zested and juiced
  • 2 tbsp natural yogurt
  • 75g pea shoots
  • 4 poached salmon fillets, skin removed and flaked into large chunks
  • 2 tbsp mixed seeds
  • 1⁄2 small bunch dill, fronds picked


  1. Cut the courgettes into long thin strips using a peeler, and discard the soft, seeded core. Toss the courgette ribbons, peas and radishes together in a large bowl. Whisk the oil, lemon zest and juice, and yogurt together, then toss with the veg.
  2. Put the pea shoots, dressed veg and large flakes of salmon on a large platter. Finish with a good grinding of black pepper, and scatter over the mixed seeds and dill to serve.

Easy crustless quiche

(serves 6) One of my favourites as I can leave in the fridge to snack on 😊

Nutrition per serving:

401 calories

34g fat (18g saturates)

3g carbs (3g sugars)

19g protein

Crust-less quiche in baking parchment


  • 20g butter, plus extra for the tin
  • 1 onion, finely chopped
  • 100g chopped pancetta or smoked bacon
  • 200g asparagus or broccoli, trimmed
  • 8 large eggs
  • 150ml double cream
  • 80g gruyere or parmesan cheese


  1. Heat the oven to 180C/160C fan/gas 4. Butter and line a 23cm round deep, springform cake tin so the paper comes 2-3cm up the sides of the tin.
  2. Melt the butter in a frying pan. Add the onion and pancetta and cook over a low heat for 10 mins or until softened and translucent.
  3. Bring a pan of lightly salted water to the boil. If using broccoli, cut into small florets, if using asparagus, keep whole. Blanch the veg for 2 mins, drain and leave to steam-dry.
  4. Whisk the eggs, cream and two thirds of the cheese together in a bowl. Season with salt and black pepper. Mix through the onion and bacon mixture. Pour into the tin and top with the veg and remaining cheese. Bake for 25-30 mins or until golden brown with a slight wobble in the centre.

Beetroot hummus party platter

(Serves 8)

Nutrition per serving:

312 calories

22g fat (3g saturates)

17g carbs (7g sugars)

9g protein

6 Tips to Stay Healthy Over Summer! 1


  • 2 x 400g can chickpeas, drained
  • 2 x 300g pack cooked beetroot, drained
  • 2 small garlic cloves
  • 2 tbsp tahini
  • 100ml extra virgin olive oil, plus a drizzle to serve
  • good squeeze of lemon juice
  • 2 tbsp toasted hazelnuts, roughly chopped
  • 2 tbsp pumpkin seeds, roughly chopped
  • 2 tsp nigella seeds
  • 1 tsp sumac (optional)
  • pinch of chilli flakes (optional)

To serve (optional)

  • crunchy summer veg, cut into batons (we used fennel, sugar snap peas, baby heritage carrots & radishes)
  • bread, toasted and cut into fingers for dipping
  • mini mozzarella balls
  • olives
  • prosciutto-wrapped breadsticks


  1. Set about 2 tbsp chickpeas aside. Tip the rest of the chickpeas, the beetroot, garlic, tahini, oil and lemon juice into a food processor with a good pinch of salt. Blend until smooth, then check the seasoning, adding a little more salt or lemon if it needs it. Chill the hummus until you’re ready to serve (it will keep for up to two days).
  2. Transfer the hummus to a wide, shallow bowl or spread over a platter. Drizzle with some oil, scatter with the reserved chickpeas, hazelnuts, seeds, sumac and chilli (if using). Arrange the crunchy veg and other accompaniments around the platter and let everyone dig in.

Watermelon lollies

(Serves 6-8) Cool down on hot summer days with these refreshing watermelon and kiwi lollies. Great for the family to enjoy, they’re low-calorie and full of vitamin C.

Nutrition per serving:

38 calories

0g fat (0g saturates)

8g carbs (8g sugars)

1g protein

Three watermelon lollies on a white background


  • 1 small watermelon
  • 3 kiwis


  1. Halve 1 small watermelon and scoop the flesh out of one half into a bowl (you need about 375-400g). Pick out any black seeds. Purée the flesh using a hand blender or in a liquidiser. Fill ice lolly moulds three-quarters full with the purée, push the sticks in if you are using them, and freeze for at least 3 hrs, or overnight. Tip any remaining purée into an ice cube tray and freeze it.
  2. Peel 3 kiwis and cut the green flesh away from the white core, discarding the core. Purée the flesh. Add a layer of about 4-5mm to the top of each lolly and refreeze for 1 hr. Add some green food colouring to the rest of the purée to darken it to the same colour as the watermelon rind. Pour a very thin layer onto the top of each lolly and freeze until you want to eat them.

Chocolate Dipped Strawberries

(Serves 5) Indulge in chocolate-dipped strawberries for dessert or as part of a romantic picnic. Drizzle over milk and white chocolate for the wow factor.

Nutrition per serving:

145 calories

9g fat (5g saturates)

12g carbs (9g sugars)

2g protein

A selection of chocolate-dipped strawberries


  • 100g dark chocolate, roughly chopped
  • 400g strawberries
  • 30g white and milk chocolate, roughly chopped (optional)


  1. Cut a strip of baking parchment and leave to one side. To melt the dark chocolate, fill a small pan with 2cm water and bring to a simmer. Put the chocolate in a heatproof bowl and rest it on top of the pan, ensuring the bowl isn’t touching the water. Stir the chocolate to gradually melt it. Or, melt the chocolate in 20 second blasts in the microwave, stirring after each blast until melted. Put the melted chocolate in a small deep bowl.
  2. Gently hold the strawberries by the leafy top and dip into the chocolate. Tap off any excess chocolate and put on the parchment to set. If you have any leftover chocolate, pour it onto another strip of parchment and leave it to set, it can be used again.
  3. If you’d like to decorate the strawberries, melt the white and milk chocolate and drizzle lightly over the fruit.

Take a look at these blogs for some added inspiration:

As summer arrives, let’s embrace a lifestyle that nurtures our bodies and minds. By staying hydrated, enjoying seasonal produce, engaging in outdoor activities, and practicing self-care, we can make the most of this vibrant season. Remember to prioritize your well-being, cultivate a healthy balance, and savour the joys of summertime. Embrace the beauty of the season and create memories that will last a lifetime. Here’s to a refreshing and healthy summer ahead! 😊

Much Love

Caroline & Hannah xx