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.
9 Effortless Red, White, and Blue 4th of July Recipes
4th of July recipes are special. Just ask Pinterest. It’s one of the few times a year that no matter your culinary skills, you’re bringing something somewhere or serving something somewhere because festivities are everywhere. And if that something is red, white, and blue, you get MAJOR cool points from pretty much all of America. So, today I’m sharing some of my most patriotic, healthy recipes that put the Murica in Happy Birthday Murica. And don’t worry, these 4th of July recipes won’t have you sweating it out in the kitchen. In fact, they’re effortless, so you’ll have more time to spend winning a fierce game of corn hole. 9 Effortless 4th of July Recipes: Make your own red, white, and blue chips. Thinly slice beets (red!), parsnips (white!) and purple potatoes (blue-ish!). Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy. Create a patriotic dip with a kick. Dip blue corn tortilla chips in plain, white Greek yogurt mixed with ½ teaspoon red pepper flakes. Whip up a festive flag-like fruit salad. Combine sliced strawberries, blueberries, sliced apple & mint, or try pomegranates, blueberries & sliced dragon fruit. Slice up some crunchy veggies. Serve slices of white jicama with red, chunky, homemade salsa. Serve in a blue bowl. Fire up the grill. Grill a healthy, grass fed beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. Serve with blue potato oven roasted fries. Add color to your simple salad. Assemble an endive salad with dried cranberries and/or radish and drizzle with a blueberry vinaigrette dressing. Discover the different colors of corn. Prepare a basket of red, white and blue corn on the cob! Bonus: Red corn contains anthocyanins, which are powerful antioxidants and blue corn has more protein and vitamin A than white corn, so load up on these vibrant colored kernels. Mix and match colorful kebabs. Mix and match your favorite red, white and blue protein and veggies like chicken, pork, shrimp, scallops, red peppers, cherry tomatoes, and cubed blue potatoes or purple onion, and eggplant (hey purple is close to blue and blue is hard to find in nature!). Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.
How to Become Slim and Still Enjoy Summer BBQs
When it comes to striking a balance between having the body you want and oh, that thing we call enjoying life, many people get stuck in a conundrum: how to become (or stay) slim and still have F-U-N. One of the reasons so many people end up being yo yo dieters is because they feel they have to give up their social life (and for that matter life) in order to drop a few lbs. A little FOMO later, they throw in the towel. But there is a better way. I promise. Learning how to incorporate healthy eating without sacrificing your life is KEY to long term success, and happiness! No matter what is being served, who you’re with, and where you are, you can make good food choices – or at least the best possible choices for the given situation. Once you learn how to do this, you’ll finally be able to answer the question of how to become slim and still maintain a social life. And, you’ll be living proof you know what you’re talking about. Many of my clients find the summer in particular to be the most challenging time of the year to eat clean. Friday nights scream for happy hour Rose, Saturday afternoons are synonymous with lobster rolls and chips and guac and Sundays become decadent Fundays before you’ve finished your first bloody. This year, let’s do things a little differently. How to Become Slim and Still Enjoy Summer BBQs Have a filling food before you go. I always say “ruin your appetite” – eat a snack that provides satiety so you don’t get to the BBQ famished. And don’t “hold out” ! NOT eating all day in prep of a big BBQ is the worst thing you can do. You’ll slow down your metabolism and end up eating fast and furious, likely consuming double the calories of what you would have had you just eaten regular meals throughout the day. Two slices of fresh turkey or an apple with 2 teaspoons of peanut butter can go a long way pre-partying. Assess the situation when you arrive. Sometimes your whole attitude going in can make or break your cocktail party/BBQ experience… If you see spinach dip when you walk in you may think (even subconsciously), “It’s all over, there’s nothing healthy here, I might as well go hog wild…” Then you notice chicken skewers, shrimp cocktail, crudités. Be patient. Check out the scene. You can usually pull together a perfectly proportioned meal in what appears to be the most indulgent scenario. How does a plain burger with pickles and grilled veggies, crudités and an ounce of cheese sound? Hold out on the first drink when you arrive. Try to skip that first drink and grab a glass (or Solo cup) of water instead. When you’ve downed your first beer before you’ve even said hello to your hosts you’re probably off to an overindulgent night. You’ll end up consuming too many calories from alcohol and the alcohol will most likely cause you to consume too many calories from food. Slow down. Hydrate. Sip. And, then have a glass of water between each drink. Fill your plate one time. Have you ever gone back for thirds? I bet if you’d filled your plate one time with 6 ounces of meat you probably would have been satisfied. But going back 3 times for 3 ounce portions somehow is barely satisfying you. Take a serving of meat, chicken or other vegetarian protein that is being served (bbq chicken or fish is usually the leanest option) and then fill the rest of your plate with the healthiest options available such as grilled vegetables, roasted corn, tomato slices, pickles and salad. Enjoy what you put on your plate and then be done. Stop and go enjoy the people (not the food!) around you. Be prepared at home. Have you ever been really “good” and drank seltzer at a cocktail party, nibbled on crudités, had a bite of a chicken skewer and then gotten home and ATTACKED THE REFRIGERATOR? Often we make the mistake of thinking “I already ate” when our belly is still truly hungry. So, you begin picking and picking and you’ve soon you’ve consumed 1000 calories of who knows what from your refrigerator and pantry. Make sure to have a mini meal ready for when you get home if you’re going to a party where you won’t eat a “real” meal. It can be as simple as sliced turkey and frozen vegetables or chickpeas sautéed with olive and spices and tossed over bagged lettuce. So there you have it. Learning how to become and still keep your summer weekends jam packed with BBQs is all about being prepared before you go, making the best choices while you’re there, and setting yourself up for success when you get home. Happy bbq’ing.
3 Incredible Benefits of Coconut Oil
Just like we can’t remember a time pre smart phones, it’s almost hard to remember the days when the benefits of coconut oil were singular – a killer tan – and the only way we ate coconut was in the form of a colada or candy bar. We used to be afraid of fats in general and coconut has the – dare we spoke of – saturated fats. Fortunately, we smartened up and learned that some fats are healthy. And, then, we got even smarter and learned that even some saturated fats are healthy. While coconut is high in fat, the type of fat in coconuts is a good form of saturated fat, medium chain triglycerides (MCTs). Plus, many coconut products found in grocery stores today are not the same as the coconut products used in the past that were highly processed and/or loaded with sugar. Today, there are more pure and healthier options available. So, no, you can’t run out and grab a Mounds bar for your snack today, but you definitely should be stocking your pantry with loads of other coconut products. A breakdown of the coconut The white part, or meat, of the coconut is what gives us coconut oil and milk. When the meat is soaked and pressed, the liquid that comes out is coconut milk. Coconut oil also comes from the meat – it is extracted from the meat either by pressing or by using chemicals. Famous as nature’s sports drink, coconut water is the liquid found inside the coconut. 3 Incredible Benefits of Coconut Oil 1. It’s good for your heart Coconut oil is full of saturated fats and is solid at room temperature like butter or cheese. Normally, if a fat is solid at room temp, we think of it as more likely to be solid in your blood, which is generally linked to raising your bad cholesterol and increasing risk for heart disease. Not so in this case, so don’t get scared. One of the benefits of coconut oil is that the saturated fats help raise your good, HDL, cholesterol and lower triglycerides, helping to protect your heart. Remember, coconut oil has a similar calorie and fat count to olive oil. One tablespoon has 122 calories. I’m no calorie counter, but you can’t ignore this completely. You’ll want to replace other fats, like butter in baked goods or on toast or use in a stir fry instead of another oil. But, don’t go putting coconut oil everywhere with a heavy hand. It’s still easily over consumed. 2. Coconut aids in weight loss Another benefit of coconut oil is that it can help with weight loss because it provides satiety like other fats. In other words, it helps you feel satisfied. The MCTs in coconut oil are also readily used for energy versus being stored as fat like other types of fat. I always recommend a little bit of fat at every meal to help you feel full and for the health benefits. Again, just remember to swap out another fat, don’t just add this in. 3. Coconut is anti-bacterial One of my other favorite benefits of coconut oil is that it’s loaded with lauric and caprylic acid, both of which have antibacterial properties. These compounds play a role in preventing acne, boosting immune function and fighting infection. Lauric acid converts to monolaurin in the body helping to kill bacteria. On the skin, monolaurin creates a protective layer helping to fight acne. When buying coconut oil look for organic and cold pressed. Cold pressed means that no chemicals have come in contact with your oil. When buying milk look for organic, not from concentrate. You also want to read the ingredients list and make sure there are no flavorings or added sugar.
3 Summer Cocktails You Need in Your Hand
Summer screams for a cold one at the ball game, a glass of rose al fresco and sexy summer cocktails on the rooftop. By this time in the season, you’ve probably found a cocktail in your hand more than once or twice (or multiply that by the number that makes sense for you) and you’re freaking about damage it’s doing to your beach bod. Don’t stress, gorgeous. You can have your summer cocktail and bikini bod too! Lemons and limes often get all the action when it comes to garnishing drinks, but it’s time to let some other fruits take center stage to lighten up your liquor. Grapefruit, raspberries, and pomegranates — step into the limelight! See how these summertime fruits can spruce up your favorite classic drinks. Cheers! 3 Summer Cocktails You Need in Your Hand: Grapefruit Mint Mojito Mojitos are one of my favorite drinks, and this grapefruit-mint version is a delicious twist on the classic. Mojitos get a bad rap for being rich in calories, thanks to the high sugar content. The key to keeping this drink delicious (and low sugar) is all in the muddle. Take the extra care to really grind up that mint to extract the most flavor possible. Bonus: the grapefruit pairing makes it burst with bold tartness and packs an antioxidant punch. Get the Recipe Raspberry Peach Strawberry Sangria Red wine is well-known for the cancer fighting antioxidant powerhouse resveratrol, but did you also know that this compound can help raise HDL (good) cholesterol? The extra vitamins and minerals from the fruit are just the raspberry on top of this yummy drink. Besides being excellent sources of vitamin C and fiber, research has revealed that raspberries contain a chemical called rheosmin, which has been found to boost fat metabolism. It’s safe to say we’ve found another bikini-friendly fruit. Get the Recipe Pomegranate Champagne Let’s be honest, any occasion is an occasion for champagne. To spruce up a simple flute of bubbly, look no further than the pomegranate. These little jewels may be small, but they are loaded with polyphenols which act as antioxidants. Just as a reminder, antioxidants fight free radicals to reduce the risks of cancer, cardiovascular disease, and signs of aging. Calories and alcohol have been cut down by the addition of club soda, so you can enjoy the celebration without all of the drinker’s regret. Get the Recipe
Healthy Lunchbox Ideas For Summer Camp
Summer has barely begun and I’m already hearing grumbling about healthy lunchbox ideas for day campers. I get it. I empathize. I make lunches all year too and it can get daunting. My kids are old enough now that they are away at camp, so I get a pass with breakfast, lunch and dinners but I’ve been there. Camp lunches are harder than school lunches because sometimes they sit out in the heat if the program has no refrigerator or cooler. And the kids are often much hungrier than usual because they have been burning through their breakfast fuel racing from one activity to the next. Of course there is hydration to cause worry as well. There are allergy rules that need to be respected. One of your kids is a vegetarian and the other only eats steak. One kid has a snack time and the other doesn’t. Really, it is a blur of baggies, water bottles and smashed sandwiches. Allow me to help set you up for success as you set your camper up for the summer. Healthy Lunchbox Rule #1 Boy Scout Motto: The first rule is for you to BE PREPARED. Set yourself up for success by calling the camp and finding out if there is a refrigerator or cooler to put your child’s lunchbox in. This is important, because you may be able to send your picky eater off with his favorite yogurt for lunch, or you may need to be more creative. Also, ask if there is a snack time and where the snack is stored. If you know the rules (ask about allergy protocols) you are more likely to have a happy camper. Healthy Lunchbox Checklist Set yourself up with: Labeled water bottles. While disposable water bottles are tempting, a reusable BPA free, water bottle that keeps the water cold and can serve as a cold pack is a great tool. You may also want to freeze a water bottle to use as an ice pack, but know that it may or may not defrost in time if your child actually wants to use the melted ice to drink. Insulated lunch box. (2 per kid). The Wonder Woman metal lunch box of your childhood days deserves a spot in a museum. There are amazing advances in lunch boxes out there – many come with cooler packs that perfectly fit in to keep contents cool. Buy an extra set of the cold packs if possible, so you always have a spare on hand. Labels. Lots of kids gear looks alike. Buy dishwasher safe stickers with your child’s name so it can be easily identified. Worst case, pull out the sharpie and hand write on disposables. Ziploc bags in sandwich and snack sizes. Look for environmentally friendly options that are available at many markets. Non disposables that double as placemats are a fave, too! Water bottles Tupperware in 4 ounce size, sandwich size and 8 ounce size (2 per kid) Napkins Forks and spoons Hand sanitizer or antibacterial wipes (send in lunchbox daily) — Check here or here. A sense of humor Healthy Lunchbox Ideas Figure out, based on what you know about yourself and your child, what should go in that lunchbox. Do you want your kid to have a fruit or vegetables, a snack, a sandwich and a beverage? Is it important to you that there is always something that feels like a ‘treat’ to your son? Does your daughter get a granola bar and fruit every day for snack because that is guaranteed to be wolfed down? If you have a family philosophy (I like to say food culture) then it makes it easier to establish a routine. The more routine your lunchbox, the easier it is to pack. Do not put foods and goodies in that lunchbox if they are not what you want your child to eat. Lots of parents fall into a trap of packing a lunchbox that they know their child will eat, even if they are not the foods the parent wants them to be eating. Aim to have at least two or three go-to’s that hit both of these marks. Conventional Sandwich:deli meat such as carageenan free Applegate roast beef and uncured ham, Nuna turkey or chicken, or chunk or canned light tuna on whole wheat Ezekiel bread with favorite toppings such as thinly sliced cucumbers, radish, broccoli sprouts, thinly sliced peppers and shredded carrots. Mini Bagel:choose a whole wheat and high fiber (3 grams or more) mini bagel or bagel thin. Spread with cream cheese or hummus and load up with tomato or broccoli sprouts, or peanut/almond butter and mashed berries. While bagels are no nutritional powerhouse, they have a place in a well constructed lunch box as a vehicle for healthy fillings. Of course, if you’ve got a kid who enjoys healthy crackers like Finn Crisps and Mary’s Gone Crackers, swap them out for this hole in the middle idea. Those options will bump this lunch up a notch. Leftovers:grill some extra chicken, steak, fish or veggie burgers and pack in a Tupperware with your Junior’s favorite raw vegetables. You can wrap this up in a tortilla (I like Maria and Ricardo’s) and re-invent it with a spoonful of guac. Campers love a no fuss one handed lunch so they can get back to their hiking, archery and crafts. Deconstructed Yogurt Parfait:choose a 6 ounce Greek yogurt, and pack a little Tupperware or baggie with 2 tablespoons granola/pumpkin seeds/chia seed/raisins. They can assemble and eat at lunchtime so the granola doesn’t get soggy. Spread and Serve:there are these amazing little inventions out there, such as nut butter tubes (Justin’s Nut Butter or Barney Butter), hummus cups (Tribe hummus snackers are everywhere!) and super spreadable cheeses like Laughing Cow Pair any of these with carrot or celery sticks, cucumber slices, and high fiber crackers. Pasta Perfection:If you make whole grain pasta during the week, make a little extra to turn into a cold pasta salad. You know your child best – toss with tuna canned in water and diced carrots with a vinaigrette, or add
Perfect Coleslaw and Potato Salad Without Mayo
Raise your hand if you equate a bbq with coleslaw, macaroni salad and potato salad. After all, they’re tradition, right?! But let’s be honest. More often than not, many a backyard feast winds down with containers missing only one spoonful of each salad and a thin brown coating atop of what’s left. In the end, they all wind up in the garbage. Since we have all come to expect these traditional dishes at traditional cookouts, I am often asked what to eat at a fete that has burgers, dogs, mayo based salads and little else (answer, eat the lettuce, tomatoes, onions and pickles with a grilled burger and no bun). If you’re looking forward summer bbqs this year, give your mayo salads a facelift and everyone will be eating them, loving you, and sticking to their healthy ways. Party on. Coleslaw Without The Mayo Coleslaw should be healthful! After, all, it’s mainly cabbage. Lots of more healthful versions use Greek yogurt to replace the mayo, but both ingredients expire quickly and you want to keep your guests safe. Try a vinegar based coleslaw that is delicious and safer than the traditional version. I’d make a double batch and hope for leftovers! Macaroni Salad Without The Mayo Macaroni salad is comfort on a fork, but the processed pasta, fat-laden mayo and nutrient poor ingredients aren’t going to set you up for fueling yourself well. Use a high fiber pasta and try a pasta salad full of veggies or a pesto pasta salad that uses good fats for amazing flavor. I’m not gonna lie, I’ve tossed in a spoonful or two of flax meal to boost the nutrition and nobody noticed. Potato Salad Without The Mayo Potato salad takes so much work to make — you gotta peel the potatoes, boil ‘em, wait for them to cool, dress them and then refrigerate them so the flavors can marry. Who needs all that work for something so unappreciated? Try a farmer’s market potato salad that you can throw in the oven and feel great about eating. Yes, I know coleslaw nad macaroni salad and potato salad without mayo is going to feel a little different. A little strange, maybe. Try these anyway! You can have the comfort and tradition without ditching your healthful ways. You’re welcome.
Is the SUN making you fat?
I have a story for you, and it might sound familiar. Jane (no, not her real name), who is 5’6” and a comfortable 128 pound fit and successful 32 year old, was confused as to why her weight went up 7 pounds after a great weekend of eating well, hiking, beaching and amazing sleep while on vaca with her friends. Her food journal was “clean” as could be with no excessive added salt or sodium. She drank a ton of water and consumed no alcohol. Jane was stress free and slept like a babe. It seemed like a conundrum until she told me that she fell asleep on the beach and got a sunburn on her back. Aha! When questioned, she said she did feel a little puffy under her skin . . .not just on her back, but also in her wrists and ankles. Our bodies handle sunburns just as they handle any type of burn! Sunburns cause an inflammatory response, due to basically cooking your skin! Your bod holds on to fluid to help you heal. Yep, add sunburn to causes of water retention. The prescription for all that water retention? Drink a ton of water and decaffeinated herbal tea (at least enough so that your pee is clear and odorless) Avoid salt, sodium and processed foods Avoid sugar Elevate your feet if your ankles are swollen Exercise Choose foods that are good sources of B6 (grass fed meat and brown rice) Calcium and vitamin D are helpful too (found in dairy and dairy alternatives, collard greens and kale) See a doc if you are not recovering in a couple of days, or if the burn blisters Don’t stress and abandon your health goals – feel empowered knowing what is going on! By the way, warm weather makes our bodies a little less efficient at getting rid of excess water, so even if you don’t get a burn, your weight loss may still be somewhat slower in the summer. Follow the same prescription as above to literally flush the extra water out of you.
