Derval O'Rourke: 10 healthy tips for summer living — and my Chicken Caprese recipe

Pic: iStock

The greatest athletes in the world are doing their final preparation before they put on their national team gear, and take their positions on the biggest stage of all, the Olympic Games. 

One of the roles I have is as a television pundit for athletics, and this means the summer ahead is a busy one. 

With that in mind, I’m taking a break from writing for you each week, but fear not, I will be back in September! 

In the meantime I’m leaving you with 10 wellbeing tips to supercharge your summer. 

In recipes, it’s a gorgeous caprese chicken that you will love.

Be realistic during the summer months 

Take out your diary and look at where you might have extra time or less time. 

Plan what you would like to do to keep active throughout the summer.

Invest in a coach 

If you have really struggled with exercise in recent months or years then consider doing a few sessions with a coach during the summer. 

Most people consider a ‘coach’ too much of an expense but I’d argue a few sessions will have a big impact on how you approach fitness.  

Don’t worry about taking time off 

People often associate rest with being lazy. 

Everyone needs time to recover physically and mentally from the various pressures in their lives.

Prioritize your sleep 

Sleep is the greatest performance enhancer you have in your life. 

Protect it and do what you can to keep the quality high.

Consider lightweight fabrics for sleeping in during the summer months.

Career crossroads 

Being content in your career and finding fulfillment is a really important aspect of wellbeing. 

If making a career change is something you are considering, why not try to find time during the summer to meet with a career counsellor?

Each season brings its own joy 

Research shows that people are more likely to be active, cut down on work hours and spend more time with family and friends during the summer. 

This is a great season to prioritise your wellbeing.

Maximize the sunshine when we get it 

According to research midday is the best time to get vitamin D. 

This is because the sun is at its highest point and your body may manufacture it most efficiently around that time of day.

It also means you may need less time in the sunlight at midday.

Easy eating 

The summer is one of the best times of year to eat well and feel good about your food choices. 

Think about seasonal choices like berries and salads. 

I use the BBQ a lot during the summer months for everything from meat to fish to corn on the cob.

A cup of tea and a book!

Author CS Lewis said ‘You can never get a cup of tea large enough or a book long enough to suit me’. 

Regular reading can reduce stress and improve sleep quality. Get stuck into your ‘must read’ book list this summer.

Embrace Olympic Fever 

The stories that emerge during Olympic games coverage can be incredibly uplifting. 

One example is the ‘EOR’ team, a team made up of individual olympic participants who are refugees, they represent the more than 100 million people displaced around the world and this is the third Olympic Games that they will have a team.

Chicken Caprese

recipe by:Derval O'Rourke

A classic recipe that you'll love.

Servings

4

Preparation Time

 10 mins

Cooking Time

 20 mins

Total Time

 30 mins

Course

 Main

Ingredients

• 2 tbsp olive oil 

• 4 boneless skinless chicken breasts

• 50g plain flour, use gluten free if necessary 

• ½ tsp salt 

• 1 tsp dried Italian herbs 

• 180 ml vegetable or chicken stock

• 4 tbsp green pesto 

• 4 large slices buffalo mozzarella 

• 4 slices of tomato 

• 200g cherry / baby plum tomatoes 

• Fresh basil to garnish    

Method

1. Preheat your oven to 200C (350F).  Mix together the flour, salt, and dried Italian herbs on a rimmed plate or white bottomed bowl. 

2. One at a time, dredge the chicken breasts in the flour. Place on a plate. 

3. Heat oil in an oven safe pan / casserole dish, over a medium heat.  Add the chicken breasts to the pan and cook for 3 minutes on each side.  Add the stock (or wine) to the pan. Bring to the boil and simmer for 5 minutes. 

4. Top each chicken breast with a spoonful of pesto, a slice of mozzarella and finally a slice of tomato. 

5. Arrange the cherry / plum tomatoes around the chicken.  Place the dish into the oven for 15 minutes. 

6. Serve the chicken garnish with fresh basil and some extra black pepper. 

7. Rice, pasta, baby potatoes or even some sourdough bread work well with this dish. It’s also delicious just as it is.