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Sizzling Tips for a Healthy & Fun Memorial Day

As Memorial Day approaches, the excitement of summer begins! How can you make the most of this three-day holiday weekend while staying healthy and enjoying yourself? We've got you covered with these simple tips:

Stay Hydrated
  • Drink plenty of water throughout the day, especially if you're spending time outdoors in the sun[1].
  • Opt for refreshing, non-alcoholic beverages like infused water or iced tea to keep you cool and hydrated.
Choose Healthy Grilling Options
  • Opt for lean meats, such as skinless chicken breasts or fish, instead of fatty cuts or processed meats[2]
  • Grill plenty of colorful vegetables and fruits to add nutrients and fiber to your meals. For meal ideas, see my complete Ovvia® Online Recipe Book for more than 100 healthy meal ideas and exceptional exceptions for special occasions like a BBQ; Members & $5 Subscribers can access it! 
Practice Sun Safety
  • Apply sunscreen with at least SPF 30, and reapply every two hours, especially after swimming or sweating[3].
  • Wear a wide-brimmed hat and sunglasses to protect your face and eyes.
Stay Active
  • Engage in outdoor activities like swimming, hiking, or playing sports with friends and family[4].
  •  Balance leisure time with physical activities to keep energy levels up and avoid long periods of inactivity.
Be Mindful of Alcohol Consumption
  • If you drink, do so in moderation[5].
  • Alternate alcoholic drinks with water or non-alcoholic options to stay hydrated and avoid excessive alcohol intake.
Get Enough Rest
  • Prioritize sleep and relaxation during the holiday weekend to recharge your body and mind[6].
  • Aim for 7-9 hours of sleep per night, and enjoy a relaxing nap if needed.

By following these simple tips, you can ensure that your Memorial Day weekend is enjoyable and healthy. So have fun, kick off your summer, and feel good!

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[1] Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
[2] Micha, R., Wallace, S. K., & Mozaffarian, D. (2010). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation, 121(21), 2271-2283.
[3] Lautenschlager, S., Wulf, H. C., & Pittelkow, M. R. (2007). Photoprotection. The Lancet, 370(9586), 528-537.
[4] Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801-809.
[5] Rehm, J., & Room, R. (2005). The cultural aspect: how to measure and interpret epidemiological data on alcohol-use disorders across cultures. Nordic Studies on Alcohol and Drugs, 22(1), 1-20.
[6] Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Neubauer, D. N. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.


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