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Can you believe it? Summer is finally here…and, if you’re like many Americans, it’s a hectic time filled with barbeques, sporting events, children’s activities and vacations.   Even though your schedule might be jam-packed from May through August, be sure to take time out for you - to breathe, to relax, to enjoy a walk, to watch a baseball game or a sunset. In spite of all the summer fun and frolic, you can still find time to stay healthy through nutrition, exercise and stress management.

• Nutrition.  Going to a cookout?  Plan ahead and bring a healthy side dish or appetizer.  Take advantage of local Farmers markets, pick-your-own fruit stands, or maybe even a garden of your own.  Fresh fruits and vegetables are a great way to get the necessary nutrients that you need to stay healthy:  for example, tomatoes are loaded with lycopene, carrots with vitamin c, and dark leafy green veggies have lots of folic acid. Add fruit and vegetables to your kebobs instead of steak…choose guacamole or salsa over creamy dips…enjoy a black bean or wild salmon burger over traditional ground hamburgers.

• Exercise.  If you live in a cold-weather climate like Cleveland, take advantage of the sun and warm weather! Take up an outdoor sport - running, biking, walking, golf or tennis to name a few. All provide great cardiovascular benefits and can help tone muscles. If you like being in or around the water, choose swimming, kayaking or boating.  Whatever you choose to do, try to be moderately active for at least thirty minutes daily (this will keep you right on target with the current guidelines for physical activity in the U.S.).  If you have children, include them in your activity as well. This will help teach them the importance of exercise and set them on a path of better health for the rest of their lives.  Don't forgot to wear sunscreen (and now there are so many different types of clothing with built-in sun-protection), a hat if necessary and carry a water bottle with you.

• Stress management.  Aah, it's light later.  You can be outside more.  These simple nature adjustments can make you feel more energized and productive. Be sure to take advantage of the beauty and light of summer to help manage your   stress levels. Consider spending some time alone outdoors stretching…or locate an outdoor yoga class.  If you live near the water, take a walk by the beach or the shore, and time your breathing to the movement of the waves. Clear your mind of your troubles and concerns and just be. Summer is a great time to take stock, re-evaluate your goals for yourself, and make sure that you have the necessary strategies in place to meet those goals.