Summer is here! It is time for warm weather and long days. It is the perfect time of the year to spend time outside with loved ones. Spending time outdoors improves mental health and reduces stress. Here are some tips on staying healthy while spending time outdoors this summer.

1. Take advantage of the fresh fruits and vegetables!

California is an agricultural powerhouse and we are lucky to be in such close proximity to fresh fruits and vegetables every season. During the summer, California harvests a bountiful selection of fruits and vegetables that include, but are not limited to, tomatoes, cherries, peaches, grapes, green beans, zucchini, broccoli, and eggplant. Eating a variety of fresh fruits and vegetables provides a wide range of phytonutrients, vitamins, minerals, fiber, and hydration. Enjoy a variety of dark green, and red and orange vegetables, and include legumes into meals and snacks.

2. Hydrate!

Warmer weather means we need more water to stay cool and hydrated. This summer put your favorite water bottle to use, and fill it with water and ice, or even some slices of fruit for flavor. Remember to avoid beverages with added sugars. If you would like something other than water, include low-fat milk, unsweetened milk alternatives, or 100% fruit juice. Another helpful tip is to eat fresh fruits and vegetables for their water content.

3. Stay Active!

Staying active benefits our mental health, our muscles and bones, and our energy levels. Regular activity also plays an important role in reducing chronic health disease risk. According to the Activity Guidelines for Americans, adults should engage in at least 150 minutes of moderate-intensity aerobic activity and at least two days of muscle strengthening activities per week. This summer move more, and sit less!

4. Protect your skin!

It is summer, the days are beautiful to spend time under the sun. Spending time under the sun reduces stress and provides vitamin D, however, extended exposure to the sun’s UV rays without skin protection can increase your risk of skin cancers. Protect your skin by wearing a broad-spectrum sunscreen that has an SPF of 15 or higher. Wear long-sleeved shirts and pants when possible. Use a hat to protect your face and sunglasses to reduce the risk of cataracts.

Seasonal Foods and Recipes

Veggie Spinach Wraps with Hummus

Try these easy, five-minute spinach wraps for lunchtime. They are loaded with fresh raw vegetables and hummus, which provides healthy fats, fiber, and protein.

Southwest Quinoa Salad with Black Beans, Mango, and Avocado

This quinoa salad is perfect for summertime picnics. It can be served as a side dish or main course. Its lime and cilantro dressing give this salad a boost of brightness and freshness.

Buffalo-Style Salmon

Enjoy this delicious salmon which is glazed with a sweet and spicy syrup and served over a bed of blue cheese and arugula salad.

Shrimp Scampi Risotto-Stuffed Tomatoes

Do you love garlicky shrimp scampi? Try these hearty stuffed tomatoes, filled with shrimp and bright flavor.

Strawberry-Chocolate Greek Yogurt Bark

Craving something sweet and cold? Prepare this creamy, yogurt bark topped with fresh strawberries and chocolate to satisfy your cravings. Play around with this recipe and top with your favorite toppings.