Canadian summers are notoriously beautiful but brutally short. This leaves many of us making plans every weekend, cramming the fun in while we can. Summer however, is like a marathon. If you sprint at the start, you’ll burn out before the end. 

Today, we’re getting into our Top Tip for making the Summer fun-health balance a lot easier with habits and foods that energy-boost.  

Our Top Summer Health Tip: The Midday Habit. 

We’re giving it this name because if you get the six habits below done by midday, not only are you more likely to get the key nutrients you need daily and help keep your gut health in-check, you’ll also support your mental energy and mood.

The Midday Habit includes doing the following before lunch.

#1. Eat at least seven different types of plant-foods (fruits, veggies, legumes, seeds, nuts, grains). Here are a few easy ways to get these power foods in your diet before noon.

    ½ avocado, 

    1 cup spinach, ⅔ cup frozen blueberries, 

    1 TBSP chia seeds 

    Sprouted protein 

     ½ to 1 apple with 1 TBSP almond butter 

    The above gives you 9 different types of plant foods by midday.  

    #2. Get in 20 grams of fibre (about 50 to 60 per cent of your daily target of 30 to 40 grams). Fibre supports your gut health, reduces constipation and other digestive issues. 

    #3. Eat 40 per cent of your daily target protein grams (eg. if your target is100 grams per day, get in 40 with breakfast and a morning snack). 

    #4. Hydration: keep your plumbing running by drinking four glasses of water or herbal teas (that’s one litre) by noon. Proper hydration is essential for mind and body energy. It will also help your body through ‘dehydrating activities’ like warm weather outdoor activity and patio sessions. 

    #5. Move or get your sweat session in: getting physical early in the day is good for your mental checklist (we all love that ‘I’ve got it done’ satisfaction) and reduces the likelihood of skipping it later in the day when summer fun and heat hit. If you can’t do a full 30 minutes or more, start with 20 minutes – fast-paced walking, yoga, jogging. Even 20 minutes will have big benefits. 

    #6. Wait 30 minutes to one hour after waking to drink coffee or caffeinated teas – even on sluggish mornings. This lets your cortisol levels (which build during sleep) drop down naturally instead of spiking them further (morning anxiety or anxiousness can be made worse with caffeine consumption). 

    Below are some quick nutrition tips on staying body-and-mind energized in full summer health and a recipe that will keep you fueled for it all.

    Energy-Giving Foods

    Keep your energy levels up, or boost them, with these foods (incorporate at least two per day into your diet): 


    Need a quick energy boost? Bananas are one of our top picks for on-the-go energy. They’re packed with potassium which helps restore electrolytes which can easily deplete in the heat.


    Packed with essential nutrients and loaded with fibre, one avocado packs a punch with 36 per cent of the daily requirement of vitamin K, 30 per cent of the foliate, and 20 per cent each of the daily requirements of vitamin B5, vitamin B6, vitamin C, and potassium. It’s also a good source of Vitamin E, niacin, and riboflavin levels.

    Dark Leafy Greens (spinach, kale): 

    Packed with folate, which is the B-vitamin needed to convert carbs into energy, they help make red and white blood cells, produce RNA and DNA, and antioxidants.

    Fatty Fish packed with Omega 3:

    These fish include salmon, mackerel, and sardines. The fats they contain are essential because the body needs them for healthy brain function and they fuel brain metabolism.

    Seeds (flax, chia, hemp): 

    A little goes a long way! About 2 TBSP will give you a big dose of Omega 3s, 10 grams of fibre and 130 calories.

    Water (drink lots and add fresh lemon): 

    There are very few things that can cause an energy crash (mental and physical) more than dehydration. Keep water close by to maintain hydration levels, especially in the summer heat. Add fresh lemon for a zing and more refreshing glass.


    We’re crazy about this root because it’s a natural mood elevator, hormone-balancer and source of energy. Add 1 TSP of ground Maca to your daily smoothie or stir into blended recipes like the Chia Pudding one below. 

    The Coconut Chia Energy Bowl

    Delicious, packed with nutrition and great for boosting your mood & energy levels. 

    Pro tip: make it in minutes using our Chia Energy Bowl as your base and jump to step 3/toppings or use the Shroom Energy and jump to step 2. If you go with this option, make sure you use the exclusive special offer code HEALTHINSIDER25 to get 25% off your first order.

    Ingredients (serves 2)

    1 cup coconut, oat or cashew milk
    1 avocado (medium size, peeled & pit removed)
    1/4 cup cacao powder
    2 tsp lion’s mane (mushroom) powder
    2 tsp maca powder
    2 tbsp protein powder, vanilla or chocolate (optional)
    ½ tsp cinnamon
    2 tbsp pure maple syrup or honey
    1/4 cup chia seeds
    1 pinch of sea salt

    Toppings (per chia bowl)
    1 tbsp cacao nibs
    1 tbsp coconut flakes (unsweetened)
    2 tbsp chopped walnuts
    1/2 cup raspberries

    Step 1: Blend the avocado, cacao powder, cinnamon, maple syrup, cashew milk, protein powder, maca, reishi, and sea salt in a blender or food processor until everything is combined and smooth. Transfer into a bowl.

    Step 2: Add chia seeds and whisk to combine well.
    Cover and refrigerate overnight, or at least 2-4 hours (until pudding-like consistency). If able, give the mixture an extra whisk/stir once it has been in the refrigerator for 30 minutes.

    Step 3: Add toppings & dig into your mood-elevating bowl.

    Leftovers? Keep covered in the fridge for up to 3 days. 

    Follow these tips for an energetic summer and let us know on social media if they made a difference!

    Deanna Embury, Founder of Blended For You, is a regular contributor to The Health Insider. She is passionate about nutrition, wellness and helping people reach their personal health goals. Blended For You provides ready-to-blend (or eat) gluten-free, plant-based, all-natural and complete nutrition smoothies, soups & chia bowls. Get 25% off your first order with code HEALTHINSIDER25 or click this link, shop & the discount auto-applies.

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