At The Neighborhood Christian Clinic, we know summer in Phoenix brings more than just sunshine—it brings heat, health risks, and the need for smart choices. Whether you’re walking through a tough diagnosis or simply trying to stay hydrated, these five practical tips can help you protect your body, mind, and spirit all season long.
1. Stay Hydrated (and Know How Much Water You Really Need)
In extreme heat, hydration isn’t optional—it’s life-saving.
Rule of thumb: Drink half your body weight in ounces each day. For example, if you weigh 150 lbs, aim for at least 75 ounces of water daily.
Pro tip: Add lemon, mint, or cucumber for natural flavor. Skip sugary sodas and energy drinks—they dehydrate you faster.
2. Be Smart About the Sun
Limit outdoor time between 10 a.m. and 4 p.m.—the sun’s rays are strongest then.
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Wear breathable, light-colored clothing.
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Don’t forget sunscreen (SPF 30+), even on cloudy days.
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Check medications—some increase sun sensitivity.
3. Eat Meals That Are Good for Your Heart—and Blood Sugar
When it’s too hot to cook, it’s tempting to reach for cold junk food. But a healthy summer meal doesn’t have to mean extra heat in the kitchen.
Heart-Healthy Grilled Lemon Garlic Salmon with Veggie Foil Packs
Ingredients:
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2 salmon fillets (4–6 oz each)
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2 cloves garlic, minced
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1 lemon (zest and juice)
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1 tbsp olive oil
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1/2 tsp oregano
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Salt and pepper
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1 cup chopped zucchini
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1 cup chopped bell peppers
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1/2 cup cherry tomatoes
Instructions (Grill Version):
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Mix olive oil, garlic, lemon zest and juice, oregano, salt, and pepper.
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Rub onto salmon and let sit 10–15 minutes.
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Place salmon (skin-side down) directly on a clean grill or on foil. Grill 6–8 minutes with lid closed, flip, cook 2–4 more minutes.
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Toss veggies with olive oil, herbs, and seasonings. Wrap into 2 foil packs and grill for 15–20 minutes, flipping halfway.
✔️ Diabetic-friendly
✔️ No oven required
✔️ Rich in omega-3s and fiber
4. Limit Caffeine and Alcohol
These beverages act as diuretics, which means they remove water from your body. Choose herbal iced teas or sparkling water with fruit instead.
5. Don’t Skip Care Because It’s Summer
If you’re dealing with a health issue—don’t delay.
At the Clinic, summer brings unique challenges for the patients we serve.
The heat can worsen chronic illness, speed up infections, and deepen mental health struggles—especially for those without regular access to care. And no one should have to face those battles alone.
❤️ Your support helps ensure they don’t.
We’re in this together.
Thank you for walking alongside us. Whether it’s through prayer, volunteering, or giving—you are making a difference in Phoenix this summer.
Want more recipes or health tips from the Clinic? Let us know—we’d love to share more.
And feel free to send this post to a friend who could use a few healthy (and grill-friendly!) summer ideas.
