15 Steps to a Healthy Summer

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below.

1. Drink green tea instead of sweet tea as green tea has a natural component that helps speed up your metabolism. Skip the boxed tea and opt for the brew-it-yourself with hot or cool water and you can infuse your tea with fresh fruit. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamed clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer, comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Drink healthier beers. If you're going to indulge, add a low calorie beer choice with less than 100 calories like Corona Light, Michelob Ultra, Molson Canadian 67, Sleeman Clear 2.0. If you like ginger beer add Zevia ginger ale. You could also enjoy a glass of red wine or simply be creative with alcohol in low calorie beverages. (example: Gin with low calorie tonic and lemon or lime) 7. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 8. Cook meals together. Involve your family and friends in your healthy lifestyle this summer. A simple way to start: Plan meals, shop, and cook with your spouse and kids. 9. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner. Cornell University researchers found that by switching from 12- to 10-inch plates anyone can reduce calorie consumption by 20 to 22 percent and lose nearly two pounds per month. And that’s without changing any other aspect of your diet. 10. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein or vegan protein into a shake to kick start the muscle-building process, help your body recover from training, and boost your energy levels. 11. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You'll save money. 12. Eat healthy at the beach. Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day at the beach. 13. Give your house a summer cleaning. You need an environment that reflects your healthy way of living and your summer fitness goals. To start, remove unhealthy foods from your home (so you’re not tempted). While you’re at it, stock your office with fruit, nuts, and other healthy snacks. 14. Build a better burger. Create a healthier burger with Ezekiel buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese. Try one of these healthy burger recipes. 15. Just enjoy yourself with family & friends!!!

#SummerBBQ