Embracing Canadian Summer Habits

 

Embracing Canadian Summer Habits

Wolf Folls Nutritionist

Canadian summers are precious, offering a brief respite from the cold. Making the most of these warm months involves embracing healthy habits that nourish your body and mind while enjoying the season's bounty. This article focuses on practical tips and simple recipes using fresh, seasonal ingredients.

Healthy Summer Habits in Canada 

• Hydration is Key: Canadian summers can be surprisingly hot and humid, especially in certain regions. Carry a reusable water bottle and sip throughout the day. Infuse your water with cucumber, mint, or berries for a refreshing twist.
• Embrace Seasonal Produce: Canadian farmers' markets overflow with vibrant fruits and vegetables during the summer. Stock up on berries, tomatoes, corn, zucchini, and more. These ingredients are packed with nutrients and flavour.
• Outdoor Activities: Take advantage of the longer daylight hours and warmer weather by engaging in outdoor activities. Hiking, biking, swimming, or simply relaxing in a park are all great ways to stay active and enjoy the scenery.
• Sun Safety: Protect your skin from harmful UV rays by wearing sunscreen with an SPF of 30 or higher, wearing a hat, and seeking shade during peak sun hours.
• Balanced Diet: Focus on a balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains. Limit processed foods, sugary drinks, and excessive alcohol consumption.
• Mindfulness and Relaxation: Summer is a time to unwind and de-stress. Incorporate mindfulness practices like meditation or yoga into your routine. Spend time in nature to reduce stress and improve your overall well-being.
• Navigating Climate Change: Canadian summers are becoming increasingly unpredictable due to climate change. One day it might be scorching hot, the next unexpectedly cool. To avoid getting sick or depressed by these fluctuations, be prepared with layers of clothing, stay informed about weather forecasts, and adjust your plans accordingly. Maintaining a positive attitude and focusing on the aspects of summer you can control is key. Don't let unpredictable weather steal your joy!

Simple & Seasonal Recipes:

Here are three easy recipes perfect for a healthy Canadian summer:

1. Berry Quinoa Salad:

Ingredients:

• 1 cup quinoa, cooked
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup chopped cucumber
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh mint
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Combine cooked quinoa, berries, cucumber, feta cheese, and mint in a bowl.
2. Whisk together lemon juice, olive oil, salt, and pepper.
3. Pour dressing over the salad and toss gently to combine.
4. Serve chilled.

2. Grilled Corn and Zucchini Salad:

Ingredients:

• 2 ears of corn, shucked
• 2 medium zucchini, sliced lengthwise
• 1 red bell pepper, chopped
• 1/4 cup chopped red onion
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium heat.
2. Grill corn and zucchini until tender and slightly charred.
3. Let cool slightly, then cut corn kernels off the cob.
4. Combine corn, zucchini, bell pepper, and red onion in a bowl.
5. Whisk together olive oil, lime juice, salt, and pepper.
6. Pour dressing over the salad and toss gently to combine.
7. Serve warm or at room temperature.

3. Peach and Yogurt Parfait:

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup sliced peaches
• 1/4 cup granola
• 1 tablespoon honey (optional)

Instructions:

1. Layer yogurt, peaches, and granola in a glass or bowl.
2. Drizzle with honey, if desired.
3. Serve immediately.