Summer of Success! There is still time. Don’t blow it!

We have been writing a lot about relaxation and recreation with your family and grandchildren recently. Most of us use fun as a diversion or distraction. Don’t let that be you!

Fun is even more fun when it’s the reward for a job well-done, a life well-lived. Get up early while it’s cool, or work late a couple of nights a week, so your goals get the time they deserve.

"healthy work-life balance"We believe the Healthy Good Life is largely a matter of balance, and that takes focus and Healthy Habits. The rewards or achieving our goals are well worth it! Balance your work and play. Make sure you are having a Healthy Successful Summer, to create your well-balanced Fall Season!

The Temperature of Summer Success

Summer is the perfect time to get fit and stay healthy. With warm weather, beaches, pools and many opportunities to take advantage of outdoor sports, getting fit and staying healthy is also fun.

This is also a time for vacations, BBQs, ice cream and other not-so-healthy habits and when it’s hot outside, sometimes the last thing you want to do is exercise.

If you’re not careful, it’s easy to slip into unhealthy habits during the summer.

Rugg Wellness would like to help close the health gap by offering the following tips to keep you fit and healthy over the rest of the summer:

Watch what you eat

Drink water instead of soda and other sugary drinks, such as lemonade and iced tea that are loaded with sugar.

Drinking plenty of water is important any time of the year, but crucial during the summer when you’re sweating more than usual, especially if you and your family are spending time playing outside. Make sure you keep water handy if you plan on being outside for long periods of time.

"organic detox drink from rugg wellness"

We prepare a pitcher of lemon water every evening and let it sit overnight in our refrigerator.  Some fun variations are adding cucumber, watermelon and mint.  This is a great way of staying hydrated and flushing out toxins as you perspire during the warm summer days.



Try this Cucumber Mint Cooler:

6 cups chilled water
12 thin slices cucumber
A few sprigs of mint

Combine all ingredients in a pitcher and chill for 2-8 hours.  Serve over ice.

Exercise some restraint at parties and BBQs.


"watermelon salad"Crowding Out our plates with fresh salads, vegetables, fruits leave little room for the potato chips and salty, greasy food.

For many people, the difference between being slim and fit, verses gradually becoming heavy and unhealthy may only be a hundred calories per day.  Few treats are more satisfying on a hot summer day than a soft serve ice cream cone. Although this dairy treat, which you can enjoy in vanilla, chocolate and a host of other flavors, is tasty, it’s also high in calories.

A standard, 1/2-cup serving of chocolate or French vanilla soft serve ice cream contains about 191 calories.

For example a standard ½ cup serving of chocolate soft serve ice cream with a wafer cone is 208 calories a day = 12,896 calories in two months of summer and if you choose a waffle cone the bite is 312 calories which comes to 19,344 calories.

Consume even more calories than you burn each day and you gain weight. Reverse that, and you lose weight.  It’s that simple!   Sure, optimum health may be more complicated, but it can start with a very small number of calories, maybe only one ice cream cone a day!

This applies to any goal you want to achieve. Remember the old saying, “inch by inch, anything’s a cinch?” The opposite is also true. “Yard by yard, everything is hard.”

Schedule time for exercise

One of the best ways to get fit and stay healthy is by exercising regularly but exercise doesn’t have to be a chore, especially in the summer. Nice weather and longer days make exercising outside great for families.

"healthy family running outdoors"Find a neighborhood or local pool and go swimming, or get your family and neighbors together to go for a walk or turn on some music and dance. There are many ways you can get fit and stay fit and have fun doing do it.

When kids are involved, taking them to the park, playing with them and pushing younger ones in a stroller are all great exercise ideas. Encourage your kids to play outside instead of watching TV or the computer or playing video games. Playing sports with the kids, like tossing Frisbees, playing soccer or pitching baseballs are great ways for the whole family to have fun and stay in shape over the summer.

Since it can get hot during the day in the summer, it’s best to schedule your outside exercise and activities during the morning or in the evening, when the sun is not so high or hot. Heavy exercising and sports during the day makes everyone more prone to dehydration and heatstroke.

And Most of All ENJOY!!!

In Health,

"Peter and Patti Rugg Wellness signature"