- It is officially summer! You have been eating healthy and exercising regularly all year to fit into and look great in that bathing suit. You have your sunscreen and sandals ready to head to the beach or a BBQ. Summer days bring fresh salt water air and sandy beaches as well as boardwalks filled with fried doughy delicacies covered with sugar and frozen fatty treats! Dr. Suz Heals has put together a list of tips to stay slim this summer and keep from sabotaging all your hard work.
1. Eat Your Vegetables
I have mentioned this tip before and I will keep on mentioning it. When at a summer party or bbq remember to eat plenty of salads with green leafy veggies. You can add a tablespoon of light dressing or even better balsamic vinegar for taste. If you bring along a dish to the party make sure it is something healthy you can munch on like crudité but with a low sugar, low fat dip.
2. Drink Water
Sitting at the pool or beach all day can dehydrate you. This can cause you to reach for a high calorie beverage or food to satisfy. Make sure to pack water with you. You can add some lemon or cucumber for added flavor and detoxification. Another great way to stay hydrated, BOOST your metabolism and curb cravings is with Teami Skinny Tea (15% Off Use Code: DRSUZ). Teami Skinny Tea is a morning blend that you drink when you wake up! Replace your morning cup of coffee. It does NOT cause a laxative effect so you can drink as many cups as you want! Remember to constantly sip on this throughout the day. Drinking enough H2O can help regulate your metabolism, prevent headaches, reduce hunger and keep skin glowing!
3. Eat Lean Protein
Several studies have proven that lean protein will keep you fuller per gram than carbohydrates or fats. The next time you throw a BBQ or find yourself attending, grab yourself a portion of lean protein. A standard portion size is about the size of your fist. One of my favorite Meat Free Burgers is Beast Burger from Beyond Meat. These burgers contain 23g of protein, B vitamins, antioxidants, Iron and more and are gluten, soy and GMO free.
4. Remember to get Plenty of Sleep
Long summer days can leave you sleep deprived. According to Harvard's Women's Health Watch; chronic sleep loss can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power. Try to get at least 7-9 hours of sleep. If you decide to catch up on some sleep while at the beach do not forget to cover up and use sunscreen
5. Fill up on Fiber
- Foods high in fiber like brown rice, quinoa and sprouted grain breads help to stabilize insulin levels, helping to curb cravings and prevent weight gain. If you have a gluten sensitivity there are several gluten free options with plenty of fiber as well. Fruits and vegetables also contain fiber. Summer fruits with fiber are guava (9gm/cup), Raspberries (8gm/cup) and mango (5gm/cup). Artichockes (10.3gm/cup) and green peas (8.8gm/cup) are a wonderful addition to mixed salads and summer dishes.
Many adults are not getting enough vitamins and nutrients from their diet. The lack of essential nutrients and vitamins in your diet can lead to chronic medical conditions. For example, several Americans do not consume enough calcium. This may lead to bone problems, such as osteoporosis, but can also lead to high blood pressure and weight gain.
I have heard every excuse as to why one's diet is lacking. The most common of which is; " I do not have the time to eat healthy." They are busy with work, taking care of kids, school, Facebook, healthy food is too expensive, you name it! As a society we are constantly on the move and convenience and ease is needed. It is too easy to pick up dinner at the drive through or stop and grab a slice of pizza for lunch. These foods taste good, are energy or calorie dense and are relatively inexpensive. Pizza and a fast food bacon burger meals may satisfy your hunger, and keep you awake, but are missing the nutrition your body needs to prevent disease and stay young and healthy.
Nutrition should not be confused with diet. What you put into your body on a daily basis should be the fuel needed to keep you running full steam ahead! I use this analogy a lot with my patients; would you put regular unleaded gasoline in a luxury car like a Phantom Rolls Royce or Ferrari? Heck no! Then why are you treating your body like a broken down piece of junk?
There are simple, easy and delicious ways of ensuring your body is getting the appropriate amounts of vitamins and nutrients. I will be listing a few examples of meals below, but will not be getting into specifics on the amounts of each vitamin or nutrient in this post. For specific questions or concerns do not hesitate to contact me at email@example.com.
Today is the day you should do your food shopping for the week. If you go in the morning you can avoid the last minute sunday night shooppers or you can do your shopping online. Several sites will deliver to your home. These may be more expensive but you will not be wasting your time driving, parking and waiting in lines. Make a list and try to actively plan out your meals and snacks while doing your shopping. This can help save money and ensure all your meals will be complete and nutritious. Keep in mind tricks to add vitamins and nutrients to each meal. For example, companies such as ALOHA have powders that even come in small packets that can be easily added to water, milk, cereal or other recipes. ALOHA powders contain several superfoods and are made only from natural and organically grown ingredients. They are free of artificial colors, flavors, sweeteners, or additives and are a great addition to any meal especially when on the go!
You can find these products at www.aloha.com (Promo Code:DRSUZHEALS 20% off order)
Back to work or school! Monday's are great because we can think of this as the day we start fresh. All the shopping and planning you did sunday will be helpful today through Friday.
Dr. Suz Heals Very Berry Oatmeal (Fiber, Calcium, Vitamin A, Vitamin D)
1/2 cup old-fashioned or quick cooking oats
1 cup water or milk of choice (almond, rice, hemp, coconut)
1 packet of ALOHA Daily Good Berry
1/2 cup fresh or organic/local frozen berries
Add the oats and water or milk to a pot and cook the oatmeal according to package directions. Once cooked, stir in the Daily Good.
Dr. Suz Heals Energy Boosting Smoothie (Fiber, Vitamin C,A, D, Calcium, Protein)
1/4 cup almond, hemp or coconut milk
1 cup water
1 organic green apple
1/4 cup organic berries (blueberries, blackberries or raspberries)
1/2 cup kale
2 scoops ALOHA Vanilla Plant-Based Protein
Place everything in your blender and blend until smooth.
Collard Roll Ups (Fiber, phyto-nutrients, Vitamin A, Vitamin K, B Vitamins, Folates, Calcium, Iron)
Collard Green Leaf Washed and Dried
3 strips of Beyond Meat Beyond Chicken Grilled Chicken Strips (added protein)
1/4 cup hummus
1/2 bell pepper sliced
1/4 avocado sliced
Place your leaf stem side down and cut off the thickest part of the stem. If the stem is really thick, then cut up into a V so that the leaf stays intact. Pile your ingredients into the center of the leaf, then fold the shorter, horizontal sides down first, and roll to keep everything contained. Wrap with recyclable paper.
Beyond Meat Products Can be Found at Participating Stores like Whole Foods, Target, Publix and Local Grocery and Organic Food Stores. To find one nearest you check out store locator: http://beyondmeat.com/store-locator
ALOHA Trail Mix (Fiber, Vitamin C, Iron, protein, phyto-nutrients)
1/8 cup raw almonds with 1/4 cup sour or tart cherry such as morello-type cherries
Broiled Eggplant Parcels with Pine Nuts -Via Organic Kitchen (fiber, folate, potassium, manganese, Vitamin C, K, B6, Niacin, Magnesium, protein, iron)
2 Large Long Eggplants
1 package (8 ounces) of your choice type mozzarella cheese almond, rice, vegan or organic dairy cheese
2 organic plum tomatoes
16 Large Basil Leaves
2 tablespoons of olive oil
Sea Salt and Ground black pepper
For the Dressing:
2 tablespoons Olive Oil
2 teaspoons balsamic vinegar
1 teaspoon sun-dried tomato paste
1 teaspoon fresh lemon juice
For the Garnish
3 tablespoons toasted pine nuts
torn basil leaves
Remove stalks from eggplants and then cut eggplants lengthwise into thin, even slices-- the aim is to get 16 slices in total (each about 1/4 inch thick), dispose of the first and last slices.
Bring a saucepan of water to a boil and cook the eggplant slices for 2 minutes. Drain and then dry on paper towels
Cut the cheese of choice into eight slices. Cut each tomato into eight slices not counting the first and last slices.
Take two eggplant slices and place on a flameproof tray, in a cross. Place a slice of tomato in the center, season lightly, add a basil leaf, then add a slice of cheese, another basil leaf, a slice of tomato, and more seasoning.
Fold the eggplant slices around the cheese and tomato filling to make a small parcel or package. Repeat with the rest of the ingredients to make eight packages. Chill the eggplant packages for 20 minutes.
To make the dressing, mix together all the ingredients and season to taste with salt and pepper.
Preheat the boiler. Brush the eggplant packages with small amount of olive oil and cook for 5 minutes on each side. Serve hot, with the dressing, sprinkle with pine nuts and basil.
Eat Organic. Buy Local. Buy Fair Trade
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Dr. Suzanne Fuchs has a passion for nutrition, health and fitness. She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.
Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™
If you have health concerns you should contact your physician for professional advice.
Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.
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