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Pretend You're a Tourist

This summer, pretend you’re a tourist and explore your own community – on foot! You’ll be moving your body without feeling like you’re exercising, and you’ll become more acquainted with your city at the same time. Explore museums, historic landmarks, support local businesses, and plan a healthy picnic at a park, complete with fun retro activities like Frisbee, badminton, or horseshoes. During just one full ‘day about town’ you can easily rack up the recommended weekly 150 minutes of physical activity!

Stay Hydrated and Stay Cool

Staying hydrated is important in the summer time, particularly on hot humid days. Did you know that in addition to good old H2O, water-rich foods can help meet your body’s fluid needs? One cup of diced watermelon contains about 5 ounces of fluid, a large tomato about 6 ounces, and a whole cucumber about 10. Throughout the summer, strive to include juicy fruits at every breakfast and snack meal, and chilled fresh veggies at lunch and dinner. In addition to staying hydrated, you’ll boost your intake of nutrients and up your energy!

Support Local Farmers

Summer is a perfect time to visit a pick-your-own farm. Enjoy the outdoors, fit in some fun physical activity, support your local farmers, and bring home a bounty of nutrient-rich and delicious in-season locally grown goodies, from berries - a great source of fiber and brain and heart protective antioxidants - to peaches, which have been shown to contain natural anti-cancer compounds. To find farms in your area and plan an outing, check out

Summer is Grilling Season

Summer is grilling season. This year, ditch the hot dogs and healthy it up! Chop up chunks of veggies, like bell peppers, onions, zucchini, and mushrooms, and skewer them for veggie kabobs. Grill ears of organic corn (which count as a whole grain) rubbed with extra virgin olive oil and seasoned with garlic and ground chipotle seasoning, and marinate Portobello mushrooms in balsamic vinaigrette before grilling in foil. You can even grill summer fruits, including peaches, plums, and melon!