This is a preview of an article that will be appearing in Zipcode Magazine.
Healthy Foods for Summer
Summer time is a time of the year that we put a little extra pressure on ourselves to get in the best shape possible. We spend more time outdoors in clothing and swim wear that can reveal the not so lean areas we were able to cover up in our winter sweaters and pants. A summer packed full of travel, camps, baseball games, cookouts, park outings, lake and beach play time can lead to eating on the go, and grabbing convenience foods. Eating on the run is the main culprit to unnecessary weight gain.
Summer time foods can be as unhealthy as they come, processed hot dogs, pizza, ice cream, refined sugar and dye loaded slushes, etc. Here are some strategies on how to keep summer foods healthy without missing out on the fun foods that fit every occasion.
- Always have color in the form of fruits and vegetables on your plate. Instead of chips and a burger, have a summer salad with a bun less burger or steak/chicken kabob (make innovative salads like the grapefruit and spinach salad listed below or the apple cole slaw recipe also listed below.
- At least half of your plate should be filled with vegetables and some fruits. More vegetables is better because they are higher in fiber and lower in sugar then fruits. We should be consuming 9-11 servings of fruits and vegetables, preferably a 1:3 ratio of fruit: vegetables. Plant based foods are more filling, less dense and they will also keep us hydrated.
- Instead of creamy dips at cookouts or for snacks opt for heart healthy dips like guacamole and hummus, this will cut down on processed ingredients. Check out the homemade guacamole recipe below.
- Ensure that your plate is at least ¼ covered in high quality protein like a bun less burger, or steak and chicken kabobs. Avoid processed meats like hot dogs or sausages. Ensuring that daily protein needs are met will keep cravings and hunger under control.
- Make sure you are eating enough. If you tend to play more during the summer your nutritional needs will go up. An afternoon of swimming, wake boarding or walking the beach will burn a significantly higher amount of calories than a lazy winter afternoon snuggling up on the couch. Train your metabolism to be efficient at burning calories, avoid metabolic damage by continuing to cut calories with increased activity.
- If you like smoothies to keep you cool in the Summer time, avoid making them with excess sugar from juice. Opt for unsweetened almond or coconut milk as the base, add low sugar fruit (the darker the fruit typically the lower the sugar, ie. Berries) add a protein powder and even raw spinach is tasteless in smoothies but adds nutrition and fiber.
- Summer cocktails can be unavoidable on a vacation or at a get together. Instead of high calorie cocktails go for a non-calorie mixer like naturally flavored sparkling water, fresh fruit like lime, stevia, fresh mint leaves and add liquor. Check out the low calorie mojito recipe listed below. Light beer and wine are also better alternatives to sweet mixed drinks.
- Drink at least half of your body weight in ounces of water per day. Plain water is best but if you would like to add flavor to the water try using fresh fruit instead of processed syrups or none-calorie sweeteners. Avoid sweetened drinks like juice, soda, sweet tea, or sports drinks. If you are the slightest bit dehydrated with fluctuations in blood sugars you may crave high calorie drinks. Try to beat this feeling by drinking water before, during and after outside activities. The only time a sports drink is needed is when you are exercising and working at a moderate to high heart rate for over 90 minutes at a time. Mainstream sports drinks are full of dye, sugar and sodium, they should only be used during intense exercise. Avoid sports drinks with dye, high fructose corn syrup or artificial non calorie sweeteners. Look for all natural options that are sweetened naturally, with stevia.
Grapefruit and Spinach Salad
- Prep time: 10 min.
- Cook time: none
- Number of servings: approx. 8
- Serving size: 1-2 cups
- Difficulty: easy
Ingredients:
- 3 c peeled and sliced grapefruit
- 1 bunch of mint leaves (approx. 10 large leaves)
- 5 c fresh baby spinach
- 1 large chopped cucumber peeled and seeded
- 1 chopped red pepper
- 1 chopped fennel bulb
- 2 Tbs. extra virgin olive oil
Directions:
- Combine all ingredients in large salad bowl and serve, the juice from the grapefruit acts as dressing, no need for extra dressing.
Apple Coleslaw
- Prep time: 10 min.
- Cook time: none
- Number of servings: 6-8
- Serving size: ½-1 c
- Difficulty: easy
Ingredients:
- 1 package cabbage or broccoli slaw
- 1 large rib celery chopped
- 1 small Fuji apple chopped
- ½ c olive oil based mayonnaise or plain Greek yogurt
- ¼ c apple cider vinegar
- ¼ c raw honey
- ½ tsp. garlic powder
- ½ tsp. onion powder
- Dash of high quality salt
Directions:
- Combine all ingredients in bowl and serve!
Guacamole
- Prep time: 10 min.
- Cook time: none
- Number of servings: 6-8
- Serving size: ¼ – ½ c
- Difficulty: easy
Ingredients:
- 3 ripe avocados
- ¼ c chopped red onion
- 1bunch of chopped fresh cilantro
- 1 chopped jalapeno (keep seeds in for extra “heat”)
- Juice of 1 lime
- Dash of high quality salt
Directions:
- Combine all ingredients with spoon for a chunky texture or in a food processor for a more smooth texture and serve with fresh vegetables like carrots or cucumbers!
Berry Spinach Smoothie
- Prep time: 5 min.
- Cook time: none
- Number of servings: 1
- Serving size: 16 oz.
- Difficulty: easy
Ingredients:
- 1-2 c unsweetened almond and or coconut milk
- 1 c frozen or fresh berries (we used an organic frozen berry medley on the show, blue berries, black berries and raspberries)
- 1 large handful of fresh or frozen spinach (we used fresh on the show)
- 1 tbs. ground flax seed
- 1 scoop vanilla protein (we used whey protein)
Directions:
- Combine all ingredients.
- Add ice, if desired.
- Blend on high and serve!
Low Sugar Mojitos
- Prep time: 5 min.
- Cook time: none
- Number of servings: 1
- Serving size: approx. 10-12 oz.
- Difficulty: easy
Ingredients:
- 1.5 oz. of white rum (approx. 1 shot)
- 8 oz. sparkling water (we used lime flavored all natural on the show)
- 2 packets of all natural stevia sweetener
- 5 fresh mint leaves
- The juice of a fresh lime
- 2 sliced lime wedges
Directions:
- Combine all ingredients.
- Add ice and serve!
Chicken or Steak Kabobs
- Prep time 10 min.
- Cook time – approx. 10 min. on each side or until juices run clear on chicken or steak is cooked to your preferences
- Number of servings – 4
- Serving size – 4 oz.
- Difficulty: easy
Ingredients:
- 4, 4 oz. chicken breast or steak filet cubed and ready to go on skewer
- Chopped green pepper (large enough for skewer)
- Chopped red onion (large enough for skewer)
- 4 Large skewers
Directions:
- Put meat and vegetables onto the skewers
- Grill on medium heat for approximately 10 minutes on each side or until juices run clear on chicken and desired “doneness” of steak
Dr. Kantor’s greatly anticipated new children’s book, The Green Box League of Nutritious Justice, is now available. Be sure to order this highly reviewed book, filled with healthy living tips for the whole family. A portion of the proceeds benefit the Children’s Miracle Network.