Nutrition 365 includes Summer
To many people the summer reminds them of BBQ’s, burgers, beers and the beach. While these are wonderful memories for some, and weekly/ or daily occurrences for others, it is important to mention how there is a tendency to gain weight over the summer (contrary to what would seem to make sense). You may be thinking of all the bike rides, hikes and tennis games that you plan to do, but then find you didn’t get around to it. Before you know it, it’s August and you are getting ready for school to start.
So what can you do to be healthier this summer? How can you eat healthy nourishing foods, exercise most days of the week, limit empty calorie drinks and feel great about yourself and your summer? I have a few ideas so check them out and see how many you can try this summer.
Eat Healthy Nourishing Food:
· For the BBQ, skip the burgers and hot dogs and take same size pieces of zucchini, yellow squash, peppers, onions and mushrooms and put them on skewers. Lightly coat with olive oil and grill.
· Grill slices of eggplant coated lightly in olive oil with a sprinkle of salt and pepper, and make into sandwiches on toasted ciabatta bread spread lightly with goat cheese.
· Make a black bean and corn salad with fresh corn (which you can grill- soak first in water, then grill with husks on). Add some olive oil, vinegar, salt and pepper and you have a nice side dish.
· Make veggie burgers on the grill- either homemade or frozen. Top with slices of fresh tomato, pickles and red onion and use a whole grain bun.
· Make fish tacos. Take your favorite fish; marinate it with olive oil, lime juice, lemon zest and some chili powder. Cook on the grill (may need a grill basket), then add to soft tortillas with cilantro dressing, guacamole, tomatoes, and lettuce.
· Skip the high fat mayonnaise side dishes and opt for lower fat versions. Instead of potato salad with mayo- roast cubed potatoes and halved brussel sprouts together with olive oil, salt and pepper. When done and cooled, add vinaigrette and enjoy.
· Make a salad with all your favorite greens, and add grilled peach slices and vinaigrette for a sweet and tangy flavor.
· Fruits and vegetables are in season so try to have as many varieties and colors as possible- time to look at your local farmer’s markets if you haven’t been lately. I have seen amazing berries, tomatoes, lettuces, carrots, zucchini, string beans, corn, broccoli, yellow squash and so much more at the Union Square Market last week. Buy local, support your local farmer’s and our environment.
· Make a nice cold soup like gazpacho or a chilled cucumber salad. Use your imagination; add pitted olives, peaches, soy beans, strawberries as a start.
· Serve watermelon for dessert; for a twist squeeze lime wedges or sprinkle with chili pepper or sea salt.
Make Exercising a Priority:
· Enlist a friend or neighbor, or your long lost friend you’ve been meaning to make plans with to do an activity together. Set up an adult play date. Go for a walk, a hike, a bike ride, or play tennis.
· Get your kids or grandkids (or both) to be active with you. Take a sunset walk after dinner, look for seashells all along the beach, go to the park and play a game of Frisbee.
· Pick something indoors to get out of the heat – this may be the time to finally try yoga, zumba, or belly dancing, or how about karate.
· Do your exercise early in the morning, that way its cooler, you are done early and can go about your day, and you have the option to exercise again later in the day if the time and feelings are present. You will also have more energy for the day and feel better about what you have accomplished. And you won’t get sidetracked before you have a chance to exercise.
· Exercise can help you lose weight, but you can eat yourself out of any amount of exercise, so don’t use exercise as an excuse to eat more, especially if you are trying to lose weight.
Drink low calorie/no calorie drinks:
· Water, water, water: anyway you like it. Flavored with cucumbers, lemons or strawberries, this is what your body needs the most of these hot summer days.
· Ice tea, or ice coffee- great but skip the cream and sugar. Use low fat or non- fat milk and a calorie free sweetener. Skip the frozen iced drinks, whether from a coffee place or a bar – these can wreck havoc on your weight loss and healthy living attempts.
· Diet soda vs. Regular soda: there is a lot in the news about both. Opt for Club Soda, or any bubbly water and add your own flavor if you like, lemon or orange slices, a raspberry or two.
· You may have a taste for milkshakes, but trade traditional version for a smoothie with fresh fruit, ice, nonfat milk or non dairy alternative (like almond or soy milk), and a teaspoon of agave. Satisfies the urge without the bulge.
· If you are going to have alcohol, limit it to 1 drink for a woman and 2 for a man. Drink light beer or a wine spritzer. Stay clear of pina coladas, margaritas and daiquiris. Always follow a drink with water as it can be dehydrating.
All around good tips:
· Take inventory of where you are in your life and what would best meet your needs for the summer. If you have been busy, busy, busy and you need a break; think of summer break from school and give yourself a break. You will go back in the fall, or whenever you are ready. If you have been taking it too easy all year, then get moving. Exercise, eat right, watch what you drink, and do what you need to do.
· Catch up on a good summer read or another hobby. This will be good for your mind and keep you from the kitchen. Have you wanted to watch a movie but haven’t had the time? Rent from the library or borrow from a friend.
· Clean out the clutter. This is the time to clean out your closets, your kids rooms, the basement, and have a garage sale or donate the items to charity. I’m sure you have heard this before, but if you haven’t worn it in a year, in 3 years, in 5 years, in 20 years, you probably wont ever wear it again. Get rid of it.
· Help someone out. Do you have an out of work friend? Offer to take this friend for coffee, help them with a resume, practice interviewing questions, whatever they need. Do you have grandkids? Offer to babysit them (yes, I know my parents will love this one). Foster or adopt a pet. There are countless organizations that list dogs daily that were rescued and need homes. Fostering is a nice way to see if it’s something for you and help save a dog’s life.
· Clean up after yourself, and others. Try to use recycled materials and recycle what you do use. Use less paper products and take a cup or water bottle with you each day. Bring a bagged lunch to work, it will save you money, be healthier, and save waste from being generated.
· Relax – stress can be just as bad for you as not including physical activity or eating unhealthily. Try meditation, yoga, acupuncture, massage. Whatever works for you will be great for you and those around you.
Enjoy and Have a great 4th of July! See Recipes Below!
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Spinach, Avocado, and Mango Salad Recipe
Ingredients
· 1/4 cup orange juice
· 2 tablespoon vinegar, red wine
· 1 tablespoon oil, hazelnut, or almond oil, or canola oil
· 1 teaspoon mustard, Dijon
· 1/4 teaspoon salt, or to taste
· Pepper to taste
· 10 cups baby spinach (about 8 ounces)
· 1 1/2 cups lettuce, radicchio, torn into bite-size pieces
· 10 small radishes (1 bunch), sliced
· 1 small mango, ripe, sliced
· 1 medium avocado, sliced
Preparation
1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl.
2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl.
3. Add the dressing; toss to coat. Garnish each serving with avocado slices.
Grilled Lemon-Herb Halibut Recipe (adapted from Healthy Living)
Ingredients
· 12 ounce(s) fish, halibut steaks, 2 steaks
· 2 tablespoon lemon juice
· 1 tablespoon oregano, fresh, or 1/2 teaspoon dried
· 2 teaspoon oil, olive
· 2 clove(s) garlic, minced
· 1 teaspoon lemon-pepper seasoning
· oregano, fresh
· lemon, wedges
Recipe Tip:
Marinate 30 to 90 minutes.
Preparation
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. For marinade, in a shallow dish, combine lemon juice, snipped or crushed oregano or thyme, oil, garlic, and lemon-pepper seasoning. Add fish; turn to coat with marinade. Cover and marinate in refrigerator for at least 30 minutes or up to 1 1/2 hours, turning fish steaks occasionally.
2. Drain fish, reserving marinade. Place fish on the grill until fish flakes easily when tested with a fork, turning once and brushing once with reserved marinade halfway through grilling. Discard any remaining marinade. If desired, garnish with fresh oregano or thyme leaves. If desired, serve with lemon wedges.
2. Drain fish, reserving marinade. Place fish on the grill until fish flakes easily when tested with a fork, turning once and brushing once with reserved marinade halfway through grilling. Discard any remaining marinade. If desired, garnish with fresh oregano or thyme leaves. If desired, serve with lemon wedges.
