The Sun Season is upon us. Here in Southern California where early March or mid December can also bring balmy 90 degree weather; it is sometimes hard to distinguish summer from any other season. We therefore need to be even more diligent on how to take care of ourselves with heat and sun beating down upon us throughout the year. Summer is definitely a time to shed clothes, and for some also shedding some pounds as well. This bathing suit season prompts us to get our bodies in tip top shape which means eating right and exercising appropriately. Many come to see me for my successful weight loss programs throughout the year but I especially have a surge this time of year. Getting into those shorts, skirts and bathing suits can certainly be a big motivator to lose those extra 5 or 10 or more.
Eating Light
There are so many fresh great foods that you can enjoy at this time of year. Fresh fruits and vegetables are chockfull of nutrients. Here in Southern California, we are very lucky to be able to pick so many fresh fruits and vegetables from the vine, tree or ground – some all year round. Daily fresh salads are a big favorite summer fare for many. Fill your salad with a wide array of fresh garden vegetables not just lettuce – add some fresh tomatoes, fresh herbs, cucumber or radishes. One of my all time favorites in Greek Salad with tomatoes, cucumber, red onions and kalamata olives. I even like to top it off with walnuts for an extra crunch and add an olive oil and apple cider vinegar or balsamic dressing. This salad is so refreshing – just the thing for a hot summer day or evening.
Summer is also a very social time of year – more family get-togethers and vacations. You may run the risk of putting on some weight if you over indulge – so stick with lighter meals. Visit your local farmers markets where you will find all the vegetables you can imagine. Or even better still plant a garden filled with vegetables and herbs and you are set for many months to come. Even though the U.S. government’s 2005 dietary guidelines indicate four-and-a-half cups of fruits and vegetables each day, I recommend you increase it to 6-8 ½ cups each day. Add some vegetables to every meal they will give you even more anti-oxidant and phyto-nutrient “Omph” throughout your day. All fruits and vegetables are good sources of antioxidants, vitamins and fiber.
Here are some examples
Oh those Yummy Tomatoes and Peppers Who can resist a juicy summer tomato – loaded with Vitamin A, C and Lycopene. Lypcopene from cooked tomatoes has shown to help with prostate health. Recent research indicates that lycopene also reduces the LDL “bad” cholesterol therefore making it a heart healthy nutrient. All peppers contain the antioxidant beta carotene which is powerful immune booster. Both tomatoes and pepper are high in vitamin C.
Those Little Bundles of Goodness – Berries!
We hear so much about the importance of berries these days – blueberries, raspberries, cherries, blackberries, boysenberries and the list goes on. They satisfy your sweet tooth and are rich in nutritional bonuses, such as vitamin C. In fact, strawberries have the highest amount of vitamin C of the berry family. Berries by their very nature have skins that protect the vulnerable fruit inside from damage, sun radiation and infection. This gives them incredible antioxidant protection for those who consume them. With their high fiber content, berries also very helpful in lowering cholesterol.
Smoothies for Everyone!
To eliminate the need to overindulge in ice cream when it’s too hot – how about something less caloric and very nutritious. Try a smoothie – add some yogurt, ¼ banana, some berries and a couple of scoops of high quality protein powder and – Voila – a wonderfully rich, creamy, fruity and cold beverage to satisfy your summertime cravings. You can even add a few nuts or nut butter i.e. almond or peanut butter to give additional flavor, a little crunch and some added nutrient value. Make sure you use a plain yogurt without additional fruit on the bottom which usually contains more sugar than you need. Of course a good yogurt will also give you those extra good bugs that help your immune system stay healthy.
