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Archive for summer food

Summer Cleansing and Cooling Foods

Summer can be a good time to change your eating habits. You can begin by eating plenty of fruits and vegetables and avoiding all foods that can make you sick by raising your blood pressure, triggering headaches and migraines, or add extra pounds. Summer is also a good time to spend more time outdoors to burn calories and get your heart rate up! Consider starting some enjoyable physical activities which you can turn into healthy habits – hiking, biking, running? Or working out with me a few times each week! But when it’s hot and humid outside, we all want to be cool, so here are some food for summer ideas that might help you feel and look better in the heat.

The best hydration for summer is FRUIT! It will keep your insides cool. Try to eat fruits grown in season, such as melons, apples, grapes, pears, cherries, apricots, berries, plums, peaches, mangos, papaya, tomatoes as well as all citrus fruits. Go for organic whenever you can. Fruit is both cooling and can act as a laxative, which can not only help your body to cool off, but also help with your summer detox and weight loss.

Leafy GREEN vegetables can also have a cooling effect on the body. You can make refreshing and cooling summer salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive. Other cooling vegetables include: asparagus, cabbage, cucumbers, radishes, broccoli, cauliflower, celery, zucchini. As for roots vegetables, you can eat daikon and beets when you are hot.
La Jolla Fruit stand
Turmeric Detox Dressing is perfect match for your summer salads because it contains turmeric and avocado – two cooling foods. Recipe below . . . . :

Have you tried sea vegetables? Summer may be the right time to experiment with them (kelp, spirulina, kombu, hiziki, arame, dulse) because they ALL can help you feel cooler in the heat.

When you exercise more, you need extra protein. Healthy sources of protein that have a cooling effect on the body are: mung beans, grains such as black or brown rice, quinoa, millet, and (my new favorite) kaniwa . . . plus tempeh, soy milk and fish are all great protein.

Finally, herbs and spices such as peppermint, nettles, red clover, lemon balm, cilantro, marjoram can be a perfect addition to your cooling meals. They can also help simple detox of your body and boost your immune system.

Tumeric Detox Dressing
Ingredients:
4 Tbsp. extra virgin olive oil
Juice + zest of 2 Lemons
¼ avocado
1 clove garlic, minced
1 Tbsp. ground turmeric
1 Tbsp. raw local honey — if not vegan
Pinch of iodized salt (to taste)

Directions:
Blend all ingredients in a blender.  Add more avocado if you desire a thicker consistency.

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Sunny weather = showing more skin

Are you ready to unveil to the world all your glory on the beaches and boardwalks of summer? How is that tummy looking? How are those thighs? Do you look good nearly naked? If you are confident in your physique then you probably don’t need to read this. But those of us who are striving to look a little better this spring and summer than we did last year, read on.

First off, it IS possible to achieve a lean healthy looking body! Now stop all that negative chatter and have hope.

Slim down before hitting the beaches!

Slim down before hitting the beaches!

Two of the greatest methods for getting that ideal body is through exercise and good nutrition. Easier said than done, eh? From my experience, we have to make it an on-going lifestyle to get the fat off and keep it off. Here’s a few tips this spring for looking slimmer and leaner.

  • Cut back on sugar. Sweets are a big culprit in adding extra empty calories to our diet, especially when consumed not before, not during nor after training. Like at 10 PM! Ease off on those girl scout cookies…
  • Drink more water. Staying hydrated
  • Drink less sweetened beverages. Or cut it out completely. Sodas, flavored drinks and other sweet drinks are a huge source of extra calories that just turn to fat! Just stick to water as the best beverage.
  • Speaking of fat, easy does it on the Easter candy, and other foods high in fat such as trans fats and saturated fats, like butter, cream and cheese. Instead eat healthy fats occasionally like plant-based foods, for exampl avocados, olive oil, and flax seed oil.
  • Don’t skip meals and get really starving and binge. Eat every 2 – 3 hours and prioritize eating more of the calories early in the day and taper off for a light meal at dinner.
  • Workout, get outside in this beautiful spring weather and go for a jog, go ride a bike, or just walk. Soon you’ll be showing the world your tan lines and if you skip workouts today, you’ll regret it in the summer!
  • Buy a nice new pair of running shoes to inspire you to feel excited to run, and throw out those old smelly shoes. Running shoes have limited miles available, so don’t use the same pair for too long.
  • Set a plan and schedule your workouts. If you have a job, you make sure to schedule that into your day, that will pay your bills. Well, if you schedule exercise, it will keep your heart healthy and help you to enjoy your life longer after you retire for that “job.” You are going to have your job your whole life, you are not going to have your job. Make fitness a priority.
  • Track your progress. If you can, take measurements of your waist and hips with a tape-measure to track your progress, instead of just weighing yourself.
  • Lastly, try to team up with a friend or join a running group, softball team, or bootcamp, like http://www.upyourfit.com/ my class in PB San Diego, CA! Power to the teamwork!

Well, if nothing else I hope this gets you pumped up to be healthier and connecting to your physical body. We are in our heads so much, it’s time to get out and go for it! You have the potential to be so much more than you can even imagine.

Sieze the Summer at Farmers Markets

La Jolla Fruit standWith an abundance of fresh local produce at our local Summer fruit stands and farmer’s markets, now is the time to take advantage of the summer. July in particular offers us the following:

  • Apricots
  • Blueberries
  • Cantaloupe
  • Corn
  • Cucumbers
  • Green beans
  • Kiwi
  • Lettuce
  • Peaches
  • Plums
  • Raspberries
  • Strawberries
  • Summer squash
  • Tomatoes
  • Watermelon

While the U.S. has over $14 trillion in debt, shopping local is more important than ever, rather than buying kiwis from New Zealand for example. At Certified Farmers Markets you work against the debt in some small way. Every little bit counts. If you’re in California, this list leads you to the Farmers market in your neighborhood. Also, if you’re consuming more fruits and raw vegetables chances are you’ll stay more hydrated. Keeping active during the summer months, it’s easy to get overheated. Drinking eight glasses of water each day in addition to eating juicy fruits and vegetables prevents dehydration. Furthermore, taking your multi-vitamins from natural sources has proven to charge up your immune system in ways a pill can only dream of!

Try my “California Caprese Salad” with 1 cup chopped green beans, 1 large tomato diced, 1 avocado diced, 2/3 cup mozzarella and 1/2 cup fresh chopped basil. Mix them together and add 1 tsp fresh lemon juice and 1/4 cup of local Extra Virgin Olive Oil. Season the salad with sea salt and pepper.

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