4 Surprising Simple Tips to Improve Your Overall Health this Summer

Summer naturally offers many health benefits that we can enjoy with just a little effort. Here are 3 simple tips to improve overall health this summer.

6 Sneaky Ways to Hydrate

As the days get hotter, it’s more important than ever to stay hydrated. There are lots of reasons to drink up. Sipping on H2O aids digestion, cognition, boosts energy, and promotes healthy skin. Plus, it’s crucial for many other health reasons including regulating body temperature, keeping joints lubricated, preventing infections, and keeping organs functioning properly.  We’re always going to recommend that you drink plenty of water but, if you’re struggling to stay hydrated or just looking for additional ways to up your game (especially in this heat!), we’ve got six delicious foods that pack a hydrating punch.  Grapes It’s no wonder our moms always added grapes to our lunch boxes. These little gems  contain fiber, vitamin C, and vitamin K (important for bone health) and are made up of 82 percent water. Popping them into the freezer is an easy way to cool you off. If you’re looking for a little sweet and salty, try this grape and prosciutto crostini. Jicama This starchy root vegetable has the crunch and crispness of an apple and is 85 percent water. It also has a special type of fiber called inulin, which acts as a prebiotic to help bolster your gut health. Fun fact: One cup of jicama contains half  the vitamin C you need for the whole day.  Turn it into a slaw to top grilled chicken, fish or a unique barbecue side.  Salsa Most of the ingredients in salsa are high in water content, including of course, tomatoes. Over 95 percent of a tomato’s weight comes from water. We all know salsa adds flavor to your salad, eggs and tacos—but there are dozens of ways to use it to spice up any meal. Stir into tuna salad, mix it in your meatloaf or toss cucumbers, jalapeños, tomatoes and salsa into your blender to make gazpacho. Stone fruits Peaches, plums, mangoes, nectarines, and cherries—oh my! The summer is when all the stone fruits come out in full force and really shine. And, you’re getting more than just a sweet treat with every juicy bite. Each stone fruit is made up of about 80 percent water, plus they’re all loaded with fiber and antioxidants. University of Michigan researchers have found that the anthocyanins in dark cherries reduce inflammation and may lower cholesterol and triglyceride levels. We love adding these fruits to our smoothies and salads, but you can even add them to your pasta dishes or mix them into a salsa to top grilled fish and chicken. Watermelon This fruit lives up to its name as it’s literally packed with water. It has the highest water content of all fruits (over 90 percent) and  is a delicious and refreshing snack that can also be frozen and added into smoothies. Or, be the hit of any summer party and bring this watermelon pizza—ready in 5-minutes flat!  Zoodles Instead of regular pasta, try substituting it with spiralized zucchini, which is made up of 94 percent water. To help prevent the loss of water content, try to limit the cooking time to just a couple of minutes. And zoodles aren’t just for dinner—combine them with fresh, organic eggs (protein!) and avocados (healthy fat!), and you’ve got a power breakfast that will keep you satiated and hydrated.

8 Nutritionist Approved Summer Snacks

It happens to us all. 3:00 p.m hits and we’re rummaging through the cabinets for something to munch on. Whether it be out of boredom, a much needed break or genuine hunger, that afternoon snack urge seems to hit us almost every day. And, often, we reach for the quickest, and sometimes most unhealthy option in the pantry.  We’re big fans of snacking here at Nutritious Life — our founder Keri wrote a whole book on it, The Snack Factor Diet reveals the health benefits of snacking. “When you snack properly, you are also more likely to make better food choices throughout the day,” she explains. Studies suggest eating every few hours can help with your  blood sugar and keep your metabolism moving. Plus, it can make you happier. A study at the University of Wales showed that women who were given snacks reported being in a better mood, were sharper mentally, and performed better on a word-recall task.  “The formula for a healthy snack involves a few elements,” Keri continues. “Every snack should ideally contain a balance of carbohydrates (with a focus on fruits and vegetables), high quality protein, and healthy fats.” Also, munching between meals can satiate your hunger and keep you from overeating at your next meal.  Try these 8 yummy bites to keep you energized and avoid that afternoon slump! Yerba Mate Energy Bites When you feel a craving coming on, don’t reach for the cookie jar. Filling your body with processed goods will only leave you feeling hungrier. Instead, whip up your own tasty treat using ingredients you can actually pronounce. These Yerba Mate Energy Bites are gluten-free, vegan and are a perfectly portioned pick-me-up. Cashews and almond butter provide plenty of healthy fats and also bring in some protein. Then, we add the secret ingredient: Argentine yerba mate, which is loaded with with vitamins and minerals.  Grilled Avocado Bruschetta A unique twist to the classic, you won’t even miss the bread when nibbling on this Grilled Avocado Bruschetta. Healthy fats and vitamin packed tomatoes make up this filling, and refreshing savory snack. This shareable snack is also perfect for your next picnic or pool day.  Banana Sushi Who said sushi had to come from the sea? Banana Sushi will bring a whole new level of creativity to snacktime, and a handful of nutrients like protein and calcium. Top it off with fiber-rich chia seeds or healthy fatcoconut shreds. You, and your kids, will love this!  Cranberry Pistachio Cheese Spread Antioxidant-rich Cranberry Pistachio Cheese Spread is a great alternative to those heavy cheese dips. This vegan spread is creamy and can conquer your sweet or salty craving.  Miso & Sesame Hard-Boiled Eggs Eggs are an amazing, simple, high protein snack. And there are so many ways you can dress them up.  Miso & Sesame Hard-Boiled Eggs offer an unexpected twist. Miso fills the gut with healthy bacteria, which may lead to better digestion and a stronger immune system. Throw the leftovers over any greens for a quick lunchtime salad! Apple “Donuts” It doesn’t get much healthier and satisfying than this  apple, peanut butter and yogurt combo. Apple “Donuts” have only 3 ingredients and you just may be craving this textured treat over classic donuts before you know it.  Crispy Tofu Simple Baked Tofu is a good source of protein (and contains all nine of the essential amino acids), meaning you’ll be free of hunger after this satiating snack. Gluten-free and vegan, tofu is a great way to up your plant based protein, just make sure to go for organic. Coconut-Crusted Avocado Fries Much lighter than their potato-derived cousin, these Coconut-Crusted Avocado Fries are the smart answer to your fry craving. The garlic, onion and paprika powders don’t just spice up the healthy-fat filled avocado; they have their own healthy benefits as well. All 3 seasonings are known to contribute to your heart health.