The Summer Produce You Should be Stocking Up on Right Now
Our typical summer activities look a little different this year. Beach visits, big backyard barbecues and vacations have been put on hold (sigh). But that doesn’t mean we can’t enjoy our seasonal treats (we’re looking at you, popsicles!). From watermelon and cherries to zucchini and tomatoes—your local market is a rainbow of delicious colors (and we love them all!). Eating produce in peak season means you are getting the most nutrients, and if you’re buying them locally, even better! Studies have shown that the fruits and veggies locally grown have higher levels of vitamins and nutrients because they haven’t suffered a nutritional breakdown that transportation and processing can cause. That bag of spinach in your fridge could have lost up to 90 percent of its nutrient content by the time it hits your table. Whether you hit up your local farmers market or grocery store, there’s an abundance of seasonal options loaded with healthy benefits. To get you started, here’s a list of our top picks to steam, grill and blend all summer long. APRICOTS A highly nutritive fruit containing vitamins A and E, and the compounds beta-carotene, lutein and zeaxanthin all shown to promote eye health. Sweet and tart, apricots can be enjoyed fresh or dried. I like to add them to dinner and top chicken or steak. For a trip to the savory side, turn to this Chickpea Tagine recipe. BLUEBERRIES We all know blueberries are a powerhouse superfood. High in fiber and antioxidants, the nutrients they contain can neutralize the free radicals known to cause cellular damage that may lead to premature aging or the development of disease. Add them to a parfait for a gorgeous and good-for-you breakfast or even to a grain side dish. CHERRIES Available at their peak from late June through August, cherries are another antioxidant rich, deeply colored fruit brimming with fiber, potassium and vitamin C. High in polyphenols, cherries have anti-inflammatory properties that may reduce the risk of chronic conditions like heart disease and diabetes. Don’t set aside cherries for dessert. Incorporate the juicy fruit right into dinner by tossing some onto a yummy salad. WATERMELON A refreshing summer staple, watermelon is one of the most hydrating foods there is. Also, high in lycopene and vitamin C, watermelon benefits brain health and its nutrients may delay the onset and progression of Alzheimer’s disease. Try Watermelon Pizza for a fun snack. BEETS Loaded with vitamins and minerals, beets contain a high concentration of dietary nitrates, compounds that convert to nitric oxide in the body which dilates blood vessels. This results in a blood pressure lowering effect helping to reduce the risk of heart attack and stroke. Step out of your cooking comfort zone by making this Beet Bourguignon and Pilaf dish. CUCUMBERS Packed with water and soluble fiber (eat the peel!) cucumbers also contain flavonoids and tannins, compounds especially effective at preventing free radical damage. A known powerhouse in the beauty industry, cucumbers have cooling and anti-inflammatory benefits when used topically over the eyes or in a face mask. Pair this Cucumber Feta Greek Yogurt Dip with some kale chips at your next snack sesh. It’s fresher and lighter than those heavy, packaged dips found on the store shelves. TOMATOES Technically a fruit from the nightshade family, we treat tomatoes as vegetables in our preparation and consumption of them. A great source of vitamin C, potassium, folate and vitamin K, tomatoes consist mostly of simple sugars and insoluble fiber. Switch up your typical leafy green salad to this Tomato Cucumber & Mint Salad. ZUCCHINI Zucchini is one of the most versatile of veggies. You can grill, blend or bake it in a variety of ways. It contributes to good gut health via soluble fiber which acts as a prebiotic that feeds the good bacteria living in your gut and may reduce the symptoms of some gut disorders such as IBS, Crohn’s disease and ulcerative colitis. It also works well in this Sweet Potato Zucchini Bread. (Image: Shutterstock)
How to Eat Healthier Every Single Day
If we all knew how to eat healthier, we’d all be doing it, right? The truth is, eating healthy is both easy and complicated. It’s complicated, because food marketers and fad diets confuse public perception about what’s healthy and what’s not. A prime example of that is the low-fat food trend of the 90s versus the even trendier high-fat keto diet today. But eating a healthy diet can truly be simple. There are a few totally manageable principles that have stood the test of time. Follow these Nutritious Life-approved guidelines, and you’ll eat healthier every single day. Promise. Here are six ways to eat healthier every day, from a nutritionist’s point of view. Eat more vegetables You may not need studies to tell you that vegetables are healthy, but just in case you’re not convinced: Research shows that eating seven or more servings of vegetables a day significantly reduces your risk of cancer, heart disease and stroke. Yep, that’s right, vegetables can save your life. Veggies are loaded with disease- and age- fighting antioxidants and fiber, which promotes gut health and helps keep you full. They also have high water volume, which aids in hydration and keeps you feeling full long after you showed that zucchini the way to your belly. Drink water Speaking of water, hydration affects everything from the glow of your skin to the energy you bring to your workout. And yes, you should aim for eight glasses a day. Not drinking enough water could translate to overeating, headaches and low energy. Forget ‘cheat days’ Cheat days have a negative connotation, which is why I don’t support them and instead promote the idea of “conscious indulgence.” A conscious indulgence should be a portion-controlled, nutrient-dense option of what you’re craving, and eaten from a positive place, not hiding in shame because you’re a “cheater”. This is the whole philosophy behind Nutritious Life’s Eat Empowered pillar. RELATED: How Often You Should Have a Cheat Meal Cut sugar If you check ingredient labels, you’ll see that sugar sneaks into so many things: sauces, peanut butter, nut milks, crackers, yogurt. The the list is endless. You don’t need to freak out about small amounts of sugar, or those conscious indulgences I mentioned above. You do need to be aware of your overall sugar consumption since it’s easy to eat sugar mindlessly. You want to avoid that because excess sugar is linked to obesity, diabetes and possibly even cancer. RELATED: Is the Natural Sugar Found in Whole Foods Healthier Than Added Sugar? Choose whole foods Prioritizing whole foods over processed ones is a good way to accomplish all the other healthy-eating tips on this list. By eating whole foods, you’re automatically eating less added sugar and more fiber. You’re also limiting things like food coloring and artificial flavors. Mixing up your whole foods also ensures you’re consuming a wide variety of vitamins and minerals. Cook more It’s not that you can’t find healthy restaurants. It’s that you have much less control over the ingredients when you dine out. So, while there’s no shame in eating out, cooking gives you more say in what goes into your meals. Plus, spending time in the kitchen can promote a fun, empowered relationship with eating—one that is based on experimenting with lots of nutritious foods that fill you up, body and soul.
How to Start Eating Healthy in 5 Easy Steps, According to a Dietitian
If you—like so many of us—are resolving to eat healthier, you’re not alone. But where to start? While cleaning up your diet can seem daunting, it’s easier than you think if you stick to these healthy-eating tips that stand the test of time. Here’s 5 ways to start eating healthy, and stick with your new eating plan for years to come. 5 Easy Steps to Start Eating Healthier Choose Color Over Calories Do you think our ancestors counted calories or macronutrients? No! The next time you cook or plate your food, think about how colorful your plate is. Instead of counting calories, aim for three different colors on your plate. This helps foster a healthy relationship with food, while putting nutrients ahead of calories. RELATED: 7 Delicious, Easy Grain Salads That Are Filled With Vegetables Of course, when I talk about “color” on your plate, I’m not talking about food coloring. I’m talking about a diet rich in fruits and vegetables. Eating foods in a variety of colors—such as kale, cucumber, lentils, bananas, and cabbage—helps promote gut health and ensures you’re getting tons of disease-fighting antioxidants. Make Your Own Meals Over 36%of Americans eat at a fast-food restaurant on any given day, according to the CDC. Although there’s nothing wrong with eating out occasionally, in most cases, we’re in the dark about how this food is prepared and what actually goes into it. What type of oil is used? How are the ingredients sourced? But choosing to cook in your kitchen means you control the quality, quantity, and nutrient density of your meal. Don’t feel like you have enough time to cook at home? Try these hacks to save time: An Insta-pot or crockpot is the perfect kitchen tool for one-pot dinners. Dump in all your ingredients, carry on with your day, then come back to a complete meal. Clean-up is easy, too! Buy frozen veggies to sauté and create a “build-your-own” bowl. Despite what you may think, frozen veggies still maintain their nutritional integrity, so you won’t sacrifice nutrition for convenience. Honor Your Hunger Diet culture has created confusion about what to eat (and when). The first step you can take to quiet the noise is to remind yourself that food is your friend. It’s essential for living, and you should enjoy it. To shift your mindset, first tune in to your body’s hunger level. Ask yourself, “How hungry am I right now?” By listening to your body and not waiting until you’re starving, you’ll make healthier decisions (not ravenous ones!). The goal is to feel slightly hungry to satisfied throughout the day, avoiding extremes. RELATED: The Best Portion Control Hack to Avoid Overeating One of the best ways to honor your hunger level is to plan ahead. You may decide to snack right before a long meeting or eat a little more at lunch before an afternoon flight. Remember your snacks need to be balanced (read: snacks that are a good source of fiber, like an apple, and have some protein/fat, like almond butter). I generally don’t leave the house without a snack in my bag. I’ve been caught too many times hungry with no food, so I’ve learned to be ready. Keep Your Portions In Check In addition to tuning into your hunger level, educate yourself on portion control. Portion control is the amount of food you should consume, based on your individual needs, which vary with factors like activity level, age, and weight. Don’t know what your ideal portion is? This is where seeing a dietitian or nutrition coach can be helpful (You can also check out the Nutritious Life portion control primer for more info.) Portion control is important, because even though the quality of your food matters (see above!), you can’t ignore quantity, either. One appetite study even shows that people trained in proper portion control make healthier food choices and choose lower-calorie foods in high-portion situations. Balance Your Plate Whether you’re preparing a meal (or a snack) at home or ordering lunch at your favorite café, eating a balanced meal is one of the best things you can do for your health. A properly balanced, nutrient-dense plate will regulate your blood sugar, provide satiety, and boost your energy to conquer your day. You may already know this if you follow the Nutritious Life healthy-eating principles, but it’s worth repeating: The key to balancing your plate is focusing on the right portions and proportions. Incorporating the right proportions of high-fiber carbohydrates, high-quality protein, and healthy fats is essential for creating a balanced plate. A good rule of thumb when building a balanced plate is to fill at least half your plate with non-starchy vegetables such as greens, asparagus, and broccoli; a quarter with high-quality protein such as grass-fed beef, wild-caught salmon, beans, and nuts/seeds; and a quarter from whole grains such as oats, quinoa, brown rice, or starchy veggies like potatoes. To help hit your veggie requirements, I recommend preparing your vegetables in advance for the week. Stock frozen greens to add to smoothies for breakfast; chop carrots, cucumber, celery, and bell peppers to add to a chicken salad for lunch; and roast a large sheet pan of parsnips, kale, and cauliflower to pair with dinner. (Photo: Shutterstock)
