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If the summer heat zaps your energy and your appetite, you’re not alone. Our bodies process food at a slower rate when it’s hot, meaning we aren’t as hungry as usual. As well, the brain is trying to regulate all of the processes that keep our bodies cool and just doesn’t prioritize the appetite like it usually does.

When you need to eat but don’t quite feel like it, or just need some lighter bites that feel as refreshing as they are filling, give these quick, easy, summer recipes a try.

Watermelon Salad with Feta and Basil

A little red onion and lime juice really punch up the bright, easy flavors in this side that serves just as well as a full lunch.

Koskie’s Chunky Guacamole

Makes enough for one or to serve a crowd and pairs with almost anything you plan to eat this summer. Blue corn chips and a bowl of guac make a pretty satisfying lite summer dinner.

Greek Potluck Quinoa Salad

Especially if you like to meal plan or prep meals ahead of time, this big salad will be a staple in your lite bite rotation.

Arugula Salad with Peaches and Corn

The best flavors of summer come together in this fresh, light salad that goes perfectly on the side of just about anything or as a main entree salad that won’t leave you stuffed.

Easy Summer Gazpacho

You likely already have these ingredients on-hand and the fives minutes to blend them up into something surprisingly refreshing and satisfying. The suggested toppings max out the yum factor!

Grapefruit Shrimp Ceviche

On those days when you can’t bare to heat up the kitchen, this delightful combo of sweet shrimp and tart grapefruit can’t be beat.

Rainbow Veggie Pinwheels

Summer heat or not, you’ll want to eat this little finger food with your eyes. We love the creamy texture and crisp crunch of all these veggies rolled up in a tender tortilla. Lunch and dinner are served!

The flavors inherent to summer are some of the lightest and healthiest you can have all year, and every one of these recipes celebrate that. What’s your favorite way to nosh when the temperatures are unbearable outside?

Big boobed ladies unite! Some of us love being well-endowed while some of us bemoan it. No matter what side you’re on, there are some universal truths we can all rally behind:

1. Button down shirts

The just don’t stay contained with buttons.

2. The uplifting feeling of the right bra

You know what we mean, right? Especially when you put on your first ENELL Bra.

3. Food down the shirt

When you take your bra off at the end of the night and a bucket of popcorn falls out from the movie you saw earlier.

4. Bull Boobs in a China Shop

Accidents are inevitable. They have a mind of their own.

5. How to spell relief

The end of the day is when you take your bra off. There’s no going back out once the bra hits the floor.

What are some other issues we’ve missed?

Not every single workout needs to be an intense sweat drenching, muscle crushing, endorphin boosting experience. Sometimes simpler, lighter exercises to keep the body moving are all you need.

Just because a workout is lighter doesn’t mean it’s less impactful or meaningful. Unless you’re training to sprint or get your name on the board at a cycling class, speed was never the name of this game. Here are a few you should add to repertoire when you need a change or an easier day at the gym.

Strength Training

A lot of muscle toning and strength building can occur when you slow down and are much more intentional with your movements. You’re also much less prone to injury and can have more awareness to make necessary adjustments in the moment. Use lighter weights and slow the tempo or pace of each rep. Then take five seconds to lift the weight, hold and breathe for five seconds, then take five seconds to lower the weight back down. Increasing the time the muscle is under tension is where the muscle really develops.

Walking

Truly one of the best exercises you can do is just put one foot in front of the other. Some is better than none, but goals of 5,000 and 10,000 steps a day reap tremendous overall health benefits. Walk when you’re not in the mood to do anything else, when you’re recovering from an injury, or want to turn a casual sit and chat to a more productive use of time. It can be done virtually anywhere and requires nothing more than a well-fitting pair of supportive athletic shoes.

Swimming

Few exercises offer the least impact with the most resistance as does swimming. Indoor pools mean you can tackle this workout year round, and no matter age or physical ability, swimming, treading water, doing water aerobics, or any of the like will give you a quality total body workout.

If the cardio and strength building benefits of those don’t quite hit your fitness sweet spot, check out these 18 other low-intensity activities that make for a lite workout with all the benefits.

• Rowing
• Tai Chi
• Kegels
• Golf
• Stand Up Paddle Boarding (SUP)
• Dancing
• Pole Dancing
• Pilates
• Rock climbing/Bouldering
• Snowshoeing
• Kayaking
• Horseback Riding
• Cycling
• Jogging
• Skating
• Yoga
• Barre
• Boxing

If you're a fan of lighter impact activities, check out the ENELL LITE bra - it offers comfort and support, and works well as an everyday bra.

Enell Sports Bras founder Renelle Braaten spent time with the team at Under the Big Sky to tell the story of her search for support and comfort.

Under The Big Sky is a new documentary series from the Montana Television Network sharing the incredible stories of people and places in Montana. See clips below:

Hear that? It’s the collective cry of moms everywhere as their kids are released from school for the summer and carefully curated routines and schedules crumble under the weight of construction paper crafts and final report cards being returned home. Summer vacation is a blessing and a curse, and more so the former for those who can embrace the madness.

Turning these lemons into lemonade may require a little ingenuity and planning...and exercise...but is totally worth it for you and the kids.

Most moms are quick to usher their kids outside because little bodies need to move. Totally true, but here’s an interesting finding...kids are as active (or sedentary) as their parents. Apparently do as I say not as I do doesn’t apply to moving those tiny bodies if mom and dad are kicked back and relaxing.

The study was conducted by Vanderbilt University Medical Center and found that for every sedentary minute by the parent, the child increased sedentary behavior by one-tenth of a minute. That can add up during the long days of summer. The more inactive mom and dad are, the more inactive the kids are. Conversely, the more active parents are, the more active the kids are!

The study found an optimal 40 minutes of moderate-to-vigorous physical activity (MVPA) each day improved total physical activity, and the host of benefits that go with it, for both child and parent.

If you want the kids to move this summer, you’re very likely going to need to get in there with them. We don’t see a downside, though. Including kids in your well-established fitness routines means you don’t have to wait until Labor Day to get back to it. You also create a beautiful foundation for a love of physical activity that kids aren’t likely to outgrow. The biggest bonus? You’re spending quality time together during their break and creating some fun memories together.

Invite your kids to join in your usual yoga, Zumba, or run, or try some new MVPAs to keep you and the kids moving this summer.

MAKE A SPLASH

Don’t just bob around in the water, elevate those heart rates with exciting water games that can engage the entire family (and a lot of muscles)!

• Sharks and Minnows
• Marco Polo
• Water Volleyball or Basketball
• Cannonball Contests
• Water gun hide and seek

HAVE A BALL

Classic yard games and toys can introduce some friendly competition. These games are done just as easily in your own backyard as they are a neighborhood park (or roadside picnic area during a rest stop).

• Basketball
• Soccer
• Flag football
• Tag
• Hula hoop dance party

AT THE PARK

You could catch up on your favorite summer book on the bench, or get up and feel like a kid again. Join the kids for playtime and build a little upper-body strength, too.

• Race backward up the slide
• Create an obstacle course, winner gets a popsicle!
• Push each other on the swings
• Hang around the monkey bars
• Play hopscotch

GTFO THE HOUSE

Cabin fever isn’t just for cold and cozy winters. Look beyond your own backyard for fun and adventure in the sun this summer.

• Take a hike
• Climb a local indoor rock wall
• Run or walk a themed 5K as a family
• Go kayaking
• Do stand-up paddle boarding
• Go horseback riding (yes, it’s a workout!)
• Take a bike ride
• Go roller skating
• Go bowling

If you haven’t already, you need to take a full two-minutes to read our no BS guide to being beach ready! And if that’s TL;DR: have skin and wanna go to the beach? Then you’re ready!

Here are a few other essentials we suggest:

• Plenty of ice water, or at least enough ice water to sub between beachy cocktails!
  
• Obviously, don’t forget the sunblock, preferably one that isn’t expired, covers UVA and UVB rays, and is at least SPF 30.
  
• Really good snacks like crisp watermelon and fresh fruits and berries, chips and salsa, veggies, and popcorn all hold up well under the summer rays. Or treat yourself to some no-heat summer desserts!

Now, before you head out for R&R in the sand and sun, be sure to pack a new pool- or ocean-side book to stick your nose in. Take a pic of your toes and the water for Instagram, then put the device away and give your brain a mental break and emotional reboot.

Daring Greatly - Brene Brown

Open yourself up to being more vulnerable and come through the otherside better than you started. This modern-day guru is changing women’s minds and helping them find strength where they didn’t know they had any.

Feel Free - Zadie Smith

In her collection of personal essays, she raises thoughtful questions about modern society and politics, global warming, social media, and even libraries that force us to think further than surface-level about their effects on us and our role in them.

The Subtle Art of Not Giving A F**k - Mark Manson

If you didn’t have to put on a show, a facade, a fake smile and pretend to be happy all the time...could you actually be happier? Embrace your flaws, and even everyone else’s, to see how refreshing it can feel to just be real.

You are a Badass - Jen Sincero

Candid, insightful, and hilarious, this beloved book dishes up mini-chapters with lessons, exercises, and takeaways you can use to stop doubting everything you do and just start being awesome!

Present Over Perfect - Shauna Niequist

“Busy” shouldn’t be a badge of honor and the busier you are doesn’t show anyone that you’re smarter, more effective, or better at anything. It’s possible to get it all done and feel more content, more engaged, and be more intentional within your personal relationships.

Of Mess and Moxie - Jen Hatmaker

A hilarious and honest way to love yourself more and give yourself the grace to screw it all up sometimes. You’ll feel like your BFF is giving you the tough love and real talk you’ve needed to hear for a while.

For as much as new Dutchess Meghan Markle loves Prince Harry, there’s still room in her American heart for almonds. She’s a big fan of the tasty little teardrop-shaped nut and has been since she was on the Suits’ red carpet. She credits almonds with giving her a healthy energy boost, something she’ll no doubt need in the days and years ahead to sustain all of her commitments.

Almonds pack a mighty punch of good nutritional juju in a tiny little package. Eyeballing a 23-piece serving of almonds is a perfect daily snack to boost your mid-day slump, pre-game your workout, or take the edge off the munchies.

Full of the healthy fats, fiber, and protein our busy bodies need, almonds also offer a generous dose of vitamin E. They’re one of the best food sources for vitamin E, followed (not closely) by avocado, rainbow trout, red sweet peppers, and mango. The vitamin E nourishes skin, prevents the cells from oxidizing, and protects it from the sun’s UV rays.

Sure, a royal wedding would make anyone’s skin glow, but dietitians credit some of the Duchess’s fresh-faced complexion to the little nut.

Whether for good skin, a healthy snack, or to live vicariously through the newest royal, here are a few of our favorite ways to enjoy almonds!

Justin’s Almond Butter Cups

Leave the peanut butter cups to the peasants because this new treat is good enough to be knighted! And soon, Justin’s will scandalize the nut butter world with jars of Cinnamon Almond Butter.

Skinny Dipped Dark Chocolate Cocoa Almonds

The Tower of London might be the only place these yummy little bites would be safe from our grasp! Just a hint of natural sweetness in a layer of dark chocolate wraps these almonds for both satisfying taste and texture.

Califia Farms Almond Milk

Pinkies out if you’re going to sip an almond milk this fine! Their chocolate, vanilla, coconut, and classic almond milks are decadently creamy on their own, or the perfect addition to tea time and summer smoothies.

Kite Hill Almond Milk Yogurt

Now just hold your royal horses! Super silky, dairy-free yogurt in flavors like key lime, pineapple, blueberry, strawberry and caramel sounds like something you could only eat with a silver spoon. So it’s cool that it’s available to commoners like us at Target, Whole Foods, Publix, and Sprouts.

We get really excited when publications mention ENELL bras in their stories! Here are a few from the past couple of months that made us do a little (no bounce) shimmy!

InStyle: 10 Brands Serving Up Plus-Size Activewear

"When Ashley Graham endorses a brand, you know it's good! "Enell bras are so supportive. It's like armor if you're a runner. I have one in pretty much every color." Sold." 

Hike It Baby: 5 Sports Bras for the Active Woman

"I’m a 44DD and consider it a very supportive bra, great for hitting the trails, chasing busy toddlers or fast-paced urban strolls"

Self Magazine: 40 of the Best Plus-Size Fitness Brands You Need to Know

"Enell’s sports bras provide great support and comfort, while eliminating bounce. The brand offers medium- and high-impact bras in sizes up to 52GG."

Self Magazine: 9 Sports Bras That Plus-Size Athletes Swear By

Thanks to @borntoreignathletics for recommending the ENELL SPORT bra in this @selfmagazine article about "9 Sports Bras That Plus-Size Athletes Swear By" 💪

A post shared by ENELL Sports Bras (@enellsportsbras) on Feb 8, 2018 at 7:23am PST

We appreciate all the love by these publications! 

While yoga may be a total mind and body experience for some, it may be a preferred way to tone and develop strength. If the latter sounds like you, you may not be getting as much out of the practice as you’d like.

A study conducted in 2016 reviewed a body of research and studies on yoga to understand the metabolic intensity of yoga as it compares to the standards outlined by the ACSM and AHA. Researchers found that “the intensity of most asanas and full yoga sessions ranged from light to moderate aerobic intensity, with the majority classified as light intensity.”

In other words, most yoga is a light-intensity workout even on its toughest days.

These studies looked at the METs a particular pose generates, or metabolic intensity of task, to grade the amount of energy required to complete a task. Of the 37 popular yoga poses reviewed, only four could produce 3+ METs, the threshold for qualifying moderate-intensity exercise. For comparison, positions on your back raised 1 MET and inversions raised up to 2.5 MET.

To light your yoga practice on fire, and have it count toward the recommended 150 minutes of moderate-intensity cardio each week, consider adding these four powerful yoga poses to your practice.

• Dandayamana-Janushirasana (Standing Head to Knee)
• Dandayamana-Dhanurasana (Standing Bow)
• Trikanasana (Triangle Pose)
• Tuladandasana (Balancing Stick)

To make any of these positions even more intense, increase the frequency or duration of the poses.

The study also found that experienced yogis drew more METs from their poses than beginners because they can hold the pose more efficiently. Swiftly moving between positions increased METs. Temperature and humidity did not impact the results of the study.

While considered an outlier, the study did find that Surya Namaskar, or sun salutations, could reach as high as 7.4 MET!

What’s your favorite yoga pose?

How many servings of fruits and vegetables do you eat every day?

The answer could leave a lot of room for improvement for your overall health.

1 in 10 adults don’t consume enough fruits and vegetables…. NINETY PERCENT of U.S. adults! We hope you aren’t in that group, but if you are, we want to help you join the ten percent.

The USDA’s MyPlate program recommends about 1.5-2 cups of fruit and 2-3 cups of vegetables each day. It’s really not as intense as you might think: one solid smoothie at breakfast, soup instead of chips at lunch, and a big salad at dinner would just about cover you.

We know these plant-based foods provide our body with essential nutrients, including fiber, and do a lot to stave off chronic diseases like heart disease and diabetes. But until recently, scientists could’t exactly pinpoint the deeper value of that fiber. When you know better, do better, as Maya Angelou said, and armed with some fresh studies on the subject, we should all aim to do better here!

These studies have found that dietary fiber feeds the billions of bacteria living in our guts, our microbiome. They actually eat the fiber before our bodies absorb what’s left. This keeps the bacteria, our intestines, and our immune systems happy, and when they’re happy our whole mind and body is happy. (After all, some 95% of serotonin, the happiness chemical, is produced in the stomach.)

When the mouse subjects in these studies followed a low-fiber/high-fat diet, that bacteria population crashed and shrunk. When fiber was introduced to this high-fat diet, they showed weight loss and a healthier bacteria population.

What scientists have discovered is that our bodies need a variety of dietary fiber to feed the many types of gut bacteria. And when we do that, the ecosystem in our stomachs remains balanced, our immune systems are stronger and our bodies have less inflammation and disease, and more energy!

Best Dietary Fiber Sources

You won’t need supplements if you can just add these naturally fibrous foods to your diet. Reach your fiber goals and fruit and vegetable goals all in one bite!

• Beans
• Lentils
• Berries
• Brussels sprouts
• Broccoli
• Walnuts, Almonds, Pecans
• Apples (with skin)
• Pears (with skin)
• Avocados
• Popcorn
• Cabbage
• Brown Rice
• Chia
• Oatmeal
• Pearled Barley
• Whole grain pasta and bread

What's your favorite source of fiber? 

Good news! A little altruism may leave you feeling less anxious and more relaxed. Early research has found a correlation between oxytocin boosts and volunteering.

“Providing help or support to others buffers the associations between stress and physical health,” wrote researchers Poulin and Holman.  

Oxytocin in a multifacted hormone that’s primarily responsible for labor contractions and milk release, but has also been nicknamed the ‘cuddle hormone’ because of its release when people are snuggling or bonding socially, according to LiveScience.

Spending time with others in a way that’s especially selfless to you and valuable to the recipient provides a lot of healthy benefit to the brain and body overall. Author Elizabeth Svoboda explained this to the Wall Street Journal, saying that some theories and research point to humans having a “generosity gene” and that we’re “hard-wired to act selflessly.”

She noted one MRI-based study that found when we’re presented with donor opportunities, the “reward” center of our brains responds similarly as it does to food or sex, showing that giving to others gives us a bit of a rush. Our brains see donating or giving to others as a gift to ourselves.

“Altruistic and selfless people tend to view everyone around them just as fellow human beings, you see everyone around you and everyone you meet like part of your family and feel a responsibility to them and help them out,” explained Svoboda, author of What Makes a Hero: Surprising Science of Selflessness.

Another study found that (in adults older than age 50) after volunteering at least 200 hours, subjects experienced greater increases in psychological well-being and physical activity, and they were less likely to develop hypertension.

So what can you do for others that’s going to gift your mental and emotional health right back? Really...anything!

Local schools are a great example of a place that needs more support than you can imagine, and can be very rewarding!

• Share your Box Tops; they’re worth 10¢ each and can add up to thousands of dollars.
• Tutor after school.
• Join the PTA and donate time at fundraising events.
• Volunteer during class parties, recess, or craft sessions as an extra pair of eyes and hands.
• Pay off outstanding lunch accounts.

Here are some other places that always need a little extra love and support through donations of money, time, or other resources:

• Animal shelters
• Women’s shelters
• Homeless shelters
• Food kitchens and food banks
• Nursing homes
• Health clinics
• Children’s hospitals
• 5Ks and marathons
• Crowd-source donation sites (DonorsChoose, Kiva, GoFundMe)

And don’t overlook all of those everyday opportunities for random acts of kindness; they’re like quick hits of feel-good boost!

We are really excited to announce the new ENELL Limited Edition - Raspberry Splash! This is the first ever print from ENELL, and we love it's energetic and vibrant aesthetic. This print is available in both the SPORT and the RACER versions.

Like all of our Limited Edition bras, this one has limited quantities. Buy your SPORT or RACER here, or see any of the retailers on the list below. 

Please call ahead to determine availability of your size as this is subject to change.

Raspberry Splash SPORT:

• Lumingerie (Finland)
• Boobydoo (UK)
• Rimdidim (Germany)
• Her Room
• Sport Support (New Zealand)
• Breakout Bras, Greenville, SC
• Sole Provisions
• TLC Lingerie, Billings, MT
• The Chic Lingerie
• Bare Necessities 
• Sportsbras.ca (Canada)
• Sportsbras LTD (New Zealand)
• Bare Necessities 

Raspberry Splash RACER:

• Fleet Feet Syracuse (NY)
• Front Room, Lansing, MI
• Lifestyle (NY and NJ)
• Rimdidim (Germany)
• Her Room
• Breakout Bras, Greenville, SC
• Sole Provisions
• Fleet Feet Pittsburgh (PA)
• Bare Necessities 
• Sportsbras.ca (Canada)