Have a healthy, happy summer

Summer is finally here and now is the time to take advantage of the beautiful South African weather by getting outside and enjoying it. But it’s also important to be prepared. Here are the top most essential items of this summer:

1. Sun screen. No matter what, whenever you’re out in the sun, it’s important to protect your skin from the harsh sun. Pick a sun screen with an SPF of at least 30 and that has the CANSA seal of approval. Apply your sun screen before you even get out into the sun and then again every two hours, especially after swimming, sweating or towelling off. Remember to avoid being in the sun during the hottest hours of the day, from 10:00 to 15:00.

2. A peak cap. Your face is particularly sensitive to sun damage so in addition to that all-important sun screen, it’s also important to wear a cap that will protect your face from the sun whether you’re splashing around or going running.

3. Running shoes. While it’s true that running shoes (or any type of workout shoes) are essential at any time of year, summer is really the time to try your hand at running if you never have before. While you don’t have to worry about the cold, lace up those running shoes and head outside (with sun screen applied and peak cap on) to really take advantage of the warm summer mornings or evenings. Running is a great moderate to high intensity workout that really gets you sweating, but will also get you fit, fast. Start slow and check out our Team Vitality training programmes to help you get there the best way.

4. Swimwear. Swimming is a low impact workout, whether you’re just splashing around in the pool or ocean, or training for an upcoming event. The fact that swimming is easy on your joints and muscles is a great reason to do more of it during the holidays – it gives your body a rest from the hard work you’ve done throughout the year – and it’s a great way to enjoy the outdoors while it’s warm.

5. A snack pack of mixed nuts. Mixed nuts are a great snack – you don’t need many to feel full because of the high fibre and (healthy) fat content – and they’re good for you. Choose raw, unsalted nuts to steer clear of the additional salt and fat in roasted nuts. Portion out a handful of nuts in the morning and put them into a beach bag or pocket before you head out to snack on during the day, or try your hand at making your own trail mix with this recipe from HealthyFood Studio.

6. Homemade mixed salads. Sometimes it can be challenging to spend much time preparing delicious, healthy foods while you’re working. So when you’re on holiday, use the extra time to prepare delicious salads with your favourite summertime ingredients. Try adding fun things to enhance the experience, like cooked sweet potato cubes, pumpkin seeds, or pomegranate seeds. Fresh fruits can be delicious added to a salad such as cubed watermelon, sliced strawberries or nectarines.

Get ready to have a wonderful summer with our pick of essential items this summer. Need any on this list? Remember that you can earn cash back of up to 25% off any of these items at our HealthyFood with Woolworths and Pick n Pay, HealthyGear with Sportsmans Warehouse and Totalsports , and HealthyCare with Clicks and Dis-Chem partners.