☀️ Hot, Healthy & Thriving – Your Summer Guide

Let’s be honest: summer is not for the faint of heart—especially in midlife, when hot flashes and high temps sometimes feel like they’re conspiring against us. But you? You’ve got superpowers. And I’m here to make sure you don’t just survive the heat—you thrive in it.

I’ve been experiencing 99-107 degree heat here in Spain and it is NO JOKE.

So what do I do? Wear a wide-brimmed hat, make sure electrolytes were in my water bottle, take a siesta when the sun is at its brightest – and get a Spanish fan to look like the Flamenco dancers :-).

Because this time in our lives is a power zone, not a slowdown. The sun’s out, and your energy should be, too. So before you melt like that coconut oil left in your beach bag, here are 8 sizzling tips to help you stay strong, glowing, and unapologetically healthy in the summer sun:

1. Hydration Is Your Superpower
Not just water—think electrolytes, minerals, and even juicy fruits. Add sea salt, lemon, or cucumber to your water, or sip on a coconut water mocktail. Bonus points if you make it look cute. These electrolytes from Sports Research are a must for me.

2. Eat Your Sunblock
Tomatoes, watermelon, berries, leafy greens and black cumin seed —they’re rich in antioxidants like lycopene, vitamin C and thymoquinone that help protect your skin from UV damage from the inside out.

3. Don’t Skip Salt—Upgrade It
Sweat much? (Same.) You need minerals to keep your nervous system firing and hormones happy. Trade processed salt for a pinch of Himalayan pink or sea salt with minerals intact. Hello, electrolyte glow-up.

4. Power Up with Protein
Hot temps can mess with your appetite, but your muscles still need love. Midlife is muscle-building time, so fuel with protein-packed smoothies, grilled fish, eggs, or my fave high-protein snack bites.

5. Cover Up, the Cool Way
Wide-brimmed hats, breezy layers, and non-toxic SPF are your hot-girl armor. Protect that beautiful skin—because we’re not about that sun-damage life.

6. Move Early or Late (and Keep It Playful)
Forget slogging it out at high noon. Morning walks, beach yoga, pool laps, or a dance break under the stars—move in ways that spark joy and don’t overheat your system.

7. Chill Your Supplements
My secret? I pop my liposomal vitamin C, B-complex, and ALA into the fridge for an energizing mini shot on the go. Even better when you’re jet-lagged, road-tripping, or mid-heatwave meltdown. Get my faves from LivOnLabs and get a bonus gift, free!

8. Sprinkle on the Superpowers
My Superfood Sprinkle makes everything—from avo toast to grilled veggies—a nutritional powerhouse. Packed with black cumin seed, sesame, turmeric, and more, it’s your summer upgrade in a pinch. Literally.
👉My Superfood Sprinkle spice blends are packed with antioxidants, good fat and protein! Get the Chef’s Kiss and Hot Stuff on Amazon.

Summer is your stage, my friend. It’s your time to shine, sweat, and slay (strategically). So grab your iced electrolytes, throw on those sunnies, and power up with intention.

You’ve got the tools. You’ve got the glow. Now go rock that radiant, juicy life. 🌞

Stay hot (but hydrated),
Chef Mareya
Founder, Superfood Sprinkle™
Host, The Real Dish

On Our Plate

Craving something light, flavorful, and fabulously simple? These Zucchini Noodles with Romesco Sauce are your new weeknight go-to. With smoky, nutty Romesco as the star, this dish delivers big flavor with minimal effort—and zero actual pasta. Want to make it pop? Add Pecorino, parsley, or your favorite superfood blend. 🍝✨

👉 Get the full recipe and twirl your zoodles with zeal!

Pucker Up, Beet Cup! 💋

Zingy, bold, and beet-iful! This Beet Cup is a bright blend of bold, blood-boosting power packed with flavor and freshness. Nitric oxide, which is in beets, helps to boost stamina, lower blood pressure and increase blood flow to help build muscle, too.

Ingredients (Serves 2):

2 cups unsweetened coconut water
1 cup baby spinach
1 cup raw beets, chopped
1 cup fresh raspberries
Juice of 1 lime
1 tsp monkfruit extract (optional)
½ cup ice

Directions:
Wash produce, add ingredients in listed order, and blend until smooth. Enjoy cold!

Vegan • Gluten-Free • Nut-Free
Now go on—pucker up! 💕

Ready to refresh? Click here to join the 7-Day Smoothie Challenge!

On The Blog

There’s something beautifully transformative about a walk in the woods once you hit midlife — it stops being just a workout and starts feeling like medicine. From soothing stress to supporting hormone balance, nature walks offer a powerful reset for your body and mind. Ready to slow down, breathe deeper, and walk with purpose (but no pressure)? Read the full blog to see how midlife makes every step more meaningful.

Midlife Wellness Made Simple

Sports Research has totally leveled up my routine. The electrolytes keep my energy steady, the collagen has my joints (and skin!) feeling strong, and the creatine helps me stay fit without burnout. If you’re navigating midlife and want a little boost, these are definitely worth a try!

Shop here.