Easy Ways to Improve Self-care this Summer

 

Summer is a great time to kick-back and relax. If you can afford it, it’s also fun to travel and/or start that project you’ve been putting off until you have free time and/or money to do it.

This post offers tips and ideas to help you balance high-energy outdoor or creative activities with restorative or relaxing ones to maximize your sense of pleasure and well-being this summer.

Just know that this post was written for information and entertainment purposes only. If you need or want medical, psychological, or nutritional advice, consult with a professional provider.

 

1. Hydrate frequently. Drink plenty of water and other beverages and eat water rich foods to preserve electrolytes to counteract heat fatigue. Prioritize hydrating by eating foods that nourish and hydrate including berries, leafy greens, cucumbers, and celery. Get electrolytes naturally with a balanced diet rich in bananas, oranges, summer fruit, nuts, seeds, and beans. For intense exercise or high heat, hydrate by drinking a homemade beverage to supply electrolytes. The ingredients may include unsweetened coconut water for potassium, orange juice for potassium and fruit sugar, lime juice for magnesium, and a pinch of salt for sodium. Be as creative as you want, and make this cooler look and taste divine.

 

2. Apply sunscreen generously, as it is essential to protect skin from harmful UV radiation, which peaks during the summer months. Sunscreen acts as a shield against DNA-damaging UVA/UVB rays, maintaining skin health, and even skin tone. Practice Summer Skin Sun Safety. The best times to walk or play outdoors is early or late in the day. For more tips about summer sun safety read Stay Sun Safe This Summer at the American Cancer Society Website.

 

3. Engage in nature-based activities. Let green energy and the healing power of Mother Nature help you take in nature's beauty and relax and/or refresh body, mind, and spirit. Allow for a few minutes each day to sit outdoors (for a natural dose of Vitamin D) or envision you are outside and picture the birds and other animals. Listen to nature's sounds and sights, or find additional ways to sense nature. Read this post from the Cleveland Clinic, about ways forest therapy is beneficial for your mind and body.

 

4. Maintain a consistent sleep schedule. This healthy habit regulates circadian rhythm, ensures better sleep quality, improves mood, and provides higher energy levels for activities. It prevents the "summer slump," keeps immune systems strong, and makes the transition back to school or work schedules easier by preventing extreme sleep debt.

 

5. Stick to a regular, nutritious eating plan during summertime for energy, regulating mood, and supporting overall health during busy, warmer months. Try to keep meals simple by making sandwiches or wraps, cook ahead or serve one dish meals, or make recipes for foods you can serve at least two or three times that week. Perhaps you’ll introduce one or two new plant-based recipes to upgrade the quality of the food you eat. See “Make the Best TomatoGazpacho Soup,” “How to Make Superb Vegan Chickpea Salad”, and “How to Make a Tempting Red, White, and Blue Dessert," for ideas.

6. Set boundaries to avoid social burnout. When you plan things to do this summer, nix activities that create emotional or financial stress, and reserve time to connect with people you love spending time with to fully enjoy your break. It may help to plan your calendar in advance. Practice saying “no” and valuing down time without guilt. See Budget Friendly Activities to Create Joy for ideas.

 

7. Cool off your workout. Take a dip in a pool, ocean, or lake and/or participate in a water aerobics program. Adjust your workout time to cooler hours (early in the morning or later in the evening). Remember to include the kiddos! It’s recommended that children get at least 60 minutes of physical activity each day.

8. Reconnect with a friend or family member you haven't be able to see in a while. Reserve time this summer to go out to lunch, or if your loved one lives far away or is working, use Facetime or zoom to bond. Go with a bud to visit a museum, see a play, movie, or concert. Quality time spent with a family member or close friend makes the activity more enjoyable, and you'll be able to savor the memories long afterward.

 

9. Practice self-compassion by not comparing your ideas or summer plans with anyone else’s. Summer offers a unique opportunity to pause, step away from daily routines, and nurture yourself by looking inward. Optimal self-care means treating yourself with the same kindness and understanding offered to a dear friend. Know that it's important to be kind, caring, and understanding to yourself, particularly during moments of stress or perceived failure. 

You are the best one to know what you need to do to improve self-care this summer. The first step is to be mindful and intentional. Take tender, loving care of yourself and reap big contentment and serenity rewards.

Do you need to work straight through the summer months or can you take some time off? Please comment below.

How much attention and energy do you devote to entertainment, relaxation, and restorative activities during the week and weekend? 

Do you feel centered and balanced or frazzled and rushed most of the time? Summer is a good time to evaluate how much stress you carry and come up with a more user-friendly way of dealing with that unease.

What steps have you taken to simplify your lifestyle and ways you have enhanced downtime activities to reflect your most important wants and needs? Please share your ideas below.

I read and appreciate every comment, but will not be able to publish those with links in them. Thanks for understanding.

Wishing you a beautiful summer, filled with opportunities to be more thoughtful and proactive about self-care. 💓

 

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How to Make Amazing Quinoa Tabbouleh

flat leaf parsley, scallions, tomatoes, and quinoa tabbouleh

 

Tabbouleh (also spelled tabouli or tabouleh) is a Mediterranean herb-based salad, primarily composed of a large amount of finely chopped parsley, tomatoes, scallions or onion, and a small amount of soaked bulgur wheat. Dressed with lemon juice and olive oil, it is a staple mezze dish (appetizer) originating from Lebanon and Syria.

 

This dish is very versatile. My favorite version uses quinoa instead of the customary bulgur wheat. Quinoa is gluten-free, unlike bulgur wheat, but it's higher in plant-based protein, yet just as tasty as the original.

Parsley (Petroselinum crispum), originated in the Mediterranean region, specifically in Lebanon and Syria. It is a popular culinary herb and nutrient powerhouse. In fact, it's a national dish in Lebanon. 

flat leaf parsley

Lebanese versions typically feature more parsley, while Palestinian and Jordanian versions may include more bulgur or additional vegetables including fresh chopped mint, diced red pepper, chickpeas, avocado, finely chopped kale, or spinach. Other popular additions include celery for crunch, and Kalamata olives for a briny Mediterrean twist.

Parsley has a fresh, clean taste, and bright green color that attracts the eye. This fresh, leafy green herb is rich in vitamins A, C, and K, iron, and antioxidants. 

The two main parsley varieties are curly-leaf (mild tasting) and flat-leaf ( also called Italian, with bold fresh taste). Parsley is a delicious ingredient to eat raw in a salad or as a garnish. In addition, it tastes delicious when incorporated into soups, sauces, and marinades. 

How to Make Amazing Quinoa 

Tabbouleh

Quinoa Tabbouleh Salad is easy to make. It's a cooling dish that features healthy ingredients to please our palates and energize our bodies.  

Quinoa Tabbouleh is a nutrient-dense, gluten-free, vegan dish that typically contains 5-10g protein, and 4-8g fiber per serving. It gets healthy fat from olive oil and color and lively taste from fresh parsley. 

Quinoa is a seed that's prepared like a grain. It’s a complete protein, full of fiber and good source of calcium, magnesium, and iron, making it a great alternative to grains. An added plus is that it’s gluten free. Watch it closely as it cooks so it absorbs that cooking liquid, but doesn't get soft and mushy.

  

Ingredients:

1 cup quinoa that’s been rinsed well

rinse the quinoa well

 

4 roma or 6 cherry or 6 grape tomatoes, washed and chopped into small chunks

 

1 regular or English cucumber (or 2 Kirby cucumbers if available) washed and chopped into small chunks

 

2-3 cups flat leaf fresh parsley washed and chopped into fine pieces

 

Optional ingredients: fresh washed mint (a small handful of finely chopped mint adds a cooling note), fresh chopped red pepper, can of rinsed chickpeas, or frozen edamame beans cooked according to package directions

2 Tablespoons Extra Virgin Olive Oil

 

4 Tablespoons fresh lemon juice and zest (wash lemon before use. Add a few teaspoons grated lemon zest for added flavor)

 

6 scallions cleaned and chopped fine or a small yellow onion peeled and chopped fine

1 large clove garlic peeled and chopped or 2 small cloves peeled and  chopped

 

salt and fresh ground black pepper to taste

Note: I select organic produce whenever possible. Organic means fruit and vegetables have been grown without synthetic pesticides, fertilizers, or GMO's.

What to Do:

 

Cook quinoa from package directions or see directions from Love and Lemons. Feel free to use any variety of quinoa you like. Chill the quinoa before making the tabbouleh to keep this salad cool and refreshing.

 

Pour the quinoa, tomatoes, cucumbers, scallions, garlic, fresh parsley, or parsley and mint into a large mixing/serving bowl and blend together. If you are adding extra optional veggies adjust dressing accordingly.

 

Make the dressing in a separate bowl. Whisk the olive oil (EVOO), lemon juice and lemon zest, and  salt and pepper until the dressing emulsifies.

 

Pour the dressing into the bowl with the salad ingredients and toss to combine. Serve this dish immediately or refrigerate and serve within one day or two. I enjoy eating this salad on the first day, as that's when it has high-crunch. Quinoa tabbouleh is especially refreshing in warm weather. 

 

 

Note: Because fresh and seasonal ingredients are involved, you may want to adjust the vegetables, seasonings, and dressing to get optimal flavor. When not in season, I have omitted tomatoes or mint and the tabbouleh tastes fine. Before serving, taste and ask yourself whether it needs more lemon juice or anything else? Don't be afraid to adjust the salad to your personal tastes and dietary needs.

Serve a portion of tabbouleh (approximately 4 portions in recipe) on a bed of romaine lettuce, or sautéed spinach, or sautéed chard. Another idea is to serve with hummus and falafel, or chickpea salad sandwiches. If you prefer, serve tabbouleh for lunch stuffed into a pita pocket.

Note: This recipe and commentary is offered for entertainment and educational purposes only. If you seek medical or nutritional advice please consult a health care professional. 

Tri-color Quinoa and Parsley Tabbouleh on a bed of Romaine with Red Pepper Garnish

If there are any leftovers, refrigerate and enjoy the next day.

Did you ever make Quinoa Tabbouleh? Please share about that in the comments section below. If you've never made this type of recipe, are you willing to try it? Please comment on that too.

Do you realize that parsley and quinoa are so healthy? 

Have you used parsley or quinoa for other dishes you enjoy? Please share about that too.

I read and appreciate every comment, but will not publish any that contain links. Thanks for understanding.

Why not put this dish together soon? Whenever you try a new recipe, pat yourself on the back. Trying new things often brings more nutritional variety, flavors, and increased self-confidence into your life. 

Mindful eating and living helps introduce you to new food prep ideas, and may help make cooking something you happily look forward to doing.💖

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