Summer Fun Accelerators
It's fun to feel good.
HELLO SUMMER ☀️🌊🍑🌿✨ Pool days, dinners al fresco, peaches, plums, and sandy tote bags—we have made it.
It’s glorious and kind of a disaster. The kids are out of school, your work schedule doesn’t slow as much as you’d like, and the routine you’ve been loving all year just doesn’t fit with those long sunny days and skipping the farmers market for the beach. Plus, have you ever tried to put sunscreen on a wild hyena?
To me, nutrition has always been about expanding your world, not boxing it in. And summer is when the world gets very, very good. We travel, we swim, we eat outdoors, we close our laptops and sit at long dinners with people we love and probably too much food. It’s the best. Honestly, I want as many of these days as possible. And if there’s ever a time to feel good in your body, this is it.
Yet, I hear the same concerns every year about all this summer fun: too much eating out, too many chips and guac and refills of Rosé, travel wrecking sleep and workouts and meal timing. But here's how I look at it: everyone overdoes it on the chips sometimes. It’s a fact of life. Instead of worry about one-off indulgences derailing your nutrition, build a strong foundation so that when life gets good, you can actually enjoy it.
The wellness industry has a knack for making you feel bad when you’re not doing the most. It's going to tell you to track your macros, limit carbs, hit the gym four times a week, and skip the ice cream. And when that version of "healthy" doesn't work for your schedule, it’s easy to put it off.
It happens every year in my practice—summer rolls in and suddenly everyone's waiting until Labor Day to “get back on track.” But I’ve lived it and I’ve seen it a million times before: that on-the-wagon/off-the-wagon mentality is a one way ticket to feeling like crap. I promise you there is a happy middle ground.
You know I love it when you hit those protein and fiber goals, but want to know why? It’s not about obsessing over your food choices, it’s about prioritizing the things that make you feel good. Because feeling good is really fun. That’s actually the point of all of this. It’s really not that deep.
So, in an effort to bring more life to your summer, here are some feel good accelerators.
A fun salad bowl: I love this one for summer entertaining or holding fresh fruit.
Cute shoes you can walk 10k in: designer sneakers on major sale, flats, summer slippers.
Exercise snacks when you can't get to the gym: Research shows that breaking your workout into 3-4 short bursts throughout the day is actually more effective at regulating blood sugar than doing it all at once and then sitting for the rest of the day. Try fitting 10-15 minutes of body weight exercises in a few times throughout the day. Some ideas: push ups, tricep dips, wall sits, air squats, planks, mountain climbers, glute bridges, reverse lunges, calf raises.
Sun protective wear: UPF 50 set (top and bottom), long-sleeved swimsuit, a full coverage hat.
Bronze drops: these because we don’t tan our face.
Hydration: a good water bottle and an electrolyte are summer musts.
A great book: please drop your recs in the comments, because I’m in dire need of summer reads.
Booty bands: travel with these so you can workout anywhere—or use for your exercise snacks.
Easy-on-the-go snacks: dried edamame, protein bars (omg the cookies and cream!!), beef jerky, string cheese, hard boiled eggs, apples with nut butter packs.
Sandals: flips flops, something strappy, something sturdy.
Magnesium: I often forget my supplements when I travel, but not this one—it supports sleep and digestion (two things that take a real hit when you’re off your routine and in a different time zone).
NA beverages: I still love a Ghia on ice with some soda water. Drink it instead of an alcoholic drink, or try zebra striping (I just learned this term: it’s an NA drink in between real drinks).
Chic organization bags: these open up to little trays. Brilliant.
Sunscreen (of course): face, body (I use this one for my kids too—one and done), and don’t forget the lips.
Tinned fish: an easy no-cook protein for lunches and dinners (or bringing on the plane)—I love Fish Wife, the cheery packaging is a bonus.
Tote bags: simple and flashy options lugging everything around (and insulated tote is also a must for bringing your food on the go).
Melon and stone fruit salads to bring to the BBQ: sweet summer fruit, peppery arugula, fresh basil, mint, some sort of cheese, olive oil, balsamic vinegar, salt and pepper. Chef’s kiss.
Easy nail polish: this is the only solution for when there’s no time for a manicure. The colors are light and forgiving, and it dries fast.
A few things that spark joy: a sequin top, waking up with no alarm, a cool t-shirt, herb gardens, fancy sunglasses, a woven flat, an impractical bag, fresh marigolds, anklets!
Summer is too long and way too short. I hope you feel good and have the best time.
xx
Mia
Say hi! Find me on Instagram (@mia_rigden) for more of this—recipes, real life, and practical nutrition tips. And if you want to take your nutrition somewhere real this summer, I have a few spots open for 1:1 work. [Let's do it.]
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