Easy to make, tastes great! …
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? …
6 Best Summer Foods for Weight Loss
The secret to weight loss is to choose healthy, unprocessed foods and to take in fewer calories than you burn. And summertime makes it easier to make better food choices!
The single easiest way to trim calories from your diet is to load up on fruits and vegetables that are in season. Produce is at its peak in summer! Watermelon, peaches, plums, berries, collards, kale…..and so many more. Not only are these fruits and veggies low in calories, they are also loaded with vitamins, minerals, antioxidants, and fiber.
You want to enjoy fresh produce in season because it is fresh and delicious! You can fill your plates with fresh berries, melons, greens, tomatoes, zucchini, cucumbers, beets, and all the nutritious and low-calorie fruits and veggies that grow in the garden this time of year.
The good thing about eating the produce as a main part of your meal is that you load up with out adding on the extra pounds!
It is hard to gain weight eating fruits and vegetables.
Being prepared is key to helping you! Wash your veggies as soon as you get home from the farmers market. Place your produce in a tub of water and white vinegar. Let sit, then rinse thoroughly. Dry completely before putting in back into your fridge.
Cutting some of your produce will save you time and will help you stray from the junk when you are starving. Carrots and celery are 2 that keep well cut up. Celery stays best in water.
Here are some top rated foods to help you lose weight this summer!
1. Soups- hot or chilled
Soups are a great way to start a meal. Make sure they are broth based, not cream, and if they are loaded with veggies, even better!
Research shows that a low-calorie, broth-based soup at the beginning of the meal will fill you so you will consumer fewer calories during the meal.
Sweet, juicy and quenches your thirst! Watermelon is mostly water so it fills you up, is sweet and so satisfying!
3. Grilled Veggies
Add a little olive oil and grill those veggies! Zucchini, eggplant, squash, asparagus, mushrooms, tomatoes, and even greens taste amazing grilled! The fat in the oil will keep you satiated, while the produce will fill you with nutrients galore! I always grill extra for lunch or dinner the next day!
Salads are fantastic for a quick, healthy meal that requires no recipe at all!
Start with your greens, add a variety of veggies for color! You can even toss in berries or other fruit for added sweetness. Throw a little lean protein like chicken, fish, or beans and top with a good for you fat like avocado or nuts!
You can also double or tripple your produce and save some for the next day!
5. Low- and No-Calorie Beverages
Sweetened specialty coffee drinks, sweetened teas, lemonades, and sodas — they all satisfy your thirst, especially when it’s hot outside.
However, they pack on the pounds!!! Opt for water or seltzer with fruit. Berries and citrus taste great!
Looking for an evening drink, go for a wine or clear alcohol. Vodka, with club soda and fruit is delicious and low calorie. It wont pack on the pounds like beer or the drinks with a ton of mixers!
6. Fruit-Based Desserts
Want something sweet for dessert? Try grilling your fruit like bananas, pineapple and even peaches! You can also make baked apples or pears! Try also frozen fruits like grapes, and berries. And my all time favorite is chocolate covered bananas! A little bit of melted dark chocolate can go a long way!!! And dark chocolate is loaded with antioxidants!!!
As I was peeking into my fridge and curiously wondering what I could whip up for dinner, secretly hoping I would find some amazing leftovers, I was at a loss! We were without an air conditioner for almost a week (during the hottest days of the summer!) and I felt drained. I knew we needed something light and energizing and I didn’t want to spend all night in the kitchen. So I did what I normally do. I pulled out all the vegetables from my fridge, looked them over and tried to conjure up what I could prepare.
I make an amazing vegetarian lasagna that my family loves, but that entails cooking sweet potatoes ahead of time, which I didn’t do. I could have made some sort of stir fry but that would have kept me in the kitchen for some time so I decided to make a layering type of dish that could bake in the oven and save me time in the kitchen.
Well, not only was it easy to prepare, it is was really delicious too!!! Feel free to add your own combination of veggies. Let me know how it turns out!
- 3 Japanese eggplants or 1 regular eggplant, cut in long strips
- 3 red bell peppers, cut in long strips
- 1 onion, sliced
- 6 cloves of garlic, minced
- 2 cups of kale, stems removed and chopped and massaged
- 2 yellow squash, sliced
- 1 can chick peas, drained and rinsed
- 1 pint grape tomatoes, cut in half
- 2 tsp parsley
- 2 tsp basil
- 2 tsp thyme
- salt and pepper to taste
- ¼ cup parmesan cheese
- 1-2 tsp olive oil
- Preheat ove to 350
- Cut and prep all vegetable
- Spray a casserole dish with olive oil
- On the bottom of the dish layer half of the eggplant, half of the red peppers, half of the squash, overlapping will be necessary.
- Sprinkle with ½ of the onions, ½ of the garlic, and ½ of the spices.
- Spread ALL of the Kale on top (remember to massage the kale between your hands, this will break it down and take up less room) and top with half of the tomatoes.
- Using the rest of your vegetables, make the next layer just like the first, and top it off with the rest of the tomatoes and seasonlings.
- Drizzle oilive oil over the top.
- Loosely cover with tinfoil and bake for 50-60 minutes or until the vegetables have softened.
- Remove tinfoil and sprinkle with cheese, cook until cheese is melted.
The world belongs to those with the most energy.
-Alexis de Tocqueville
There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!
To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.
Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious.
Here are some tips:
- Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
- Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.
You can also try “upgrading”:
- If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
- If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
- Instead of a cup of coffee, upgrade to green tea.
Instead of ice cream, upgrade to applesauce with cinnamon, chia seed pudding, frozen bananas.
Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.
Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.
Food Focus: Fruit
A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.
Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!
Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:
Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).
Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.
Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.
Recipe of the Month:
Fruit Nut Smoothie
Prep time: 5 minutes
Yield: 2 servings
1 cup almond, hemp or coconut milk
1 cup berries
1/2 cup diced mango
1/4 cup chia, flax or hemp seeds
2-4 ice cubes
1. Mix in blender for 1-2 minutes and serve.
Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.
Forward to a Friend
It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.
In Health and Happiness,
Email me if you have any questions or concerns, or would like to discuss the opportunity for 1:1 support!” Keri@balancingNRG.com