7 HEALTHY TIPS TO

SUPERCHARGE YOUR SUMMER

For many, Memorial Day marks the official start of summer and opportunity for fun in the sun abounds. At the same time, all the extra activity requires energy, and what we eat can have a big impact on how we feel. To help us be at our best, we’ve consulted with Registered Dietitian Nutritionist Constance Roark for some healthy and easy tips for keeping fueled, satisfied and feeling great all summer long.

TIP #1: STAY HYDRATED. Well-worn advice, but an important reminder just the same. When we get caught up in our daily activities it can be easy to forget to drink enough fluids; when this happens we risk dehydration that can make us feel lethargic and in more extreme cases put our health at risk. To avoid this happening to you, keep a bottle of water handy wherever you go this summer. If the thought of plain old water doesn’t excite you, get creative. Try adding fresh fruit to your water, thinking beyond the usual lemon and limes. Fresh strawberries,

melon, cucumbers and pureed watermelon not only make for a refreshing beverage, they also provide an extra dose of vitamins and minerals as well as important electrolytes for optimum performance. To add a little pizzazz, swap out regular water with unsweetened sparkling water, pour into your favorite glass and garnish with a sprig of fresh mint (little umbrella optional). Hint: this simple beverage tastes extra refreshing when lazily hanging out under a tree accompanied by a light breeze.

TIP #2: BEAT SUMMER BLOAT Heat and humidity combined with an abundance of picnic and barbeque fare can often leave us feeling bloated and heavy during the summer months. Excess sodium is often a key culprit. In place of salt, try using fresh herbs and spices to enhance the flavor of your favorite dishes. While you’re at it, increase your intake of seasonal fruits and veggies. Not only are they loaded with lots

of good-for-you nutrients, they also contain important minerals like potassium, which plays a key role in maintaining proper fluid balance that naturally helps fight against that dreaded bloat. For a quick and easy side salad combine fresh cubed watermelon, cucumber, basil, olive oil and a dash of balsamic vinegar with a light sprinkle of goat cheese, and don’t forget tip #1 – stay hydrated!

TIP #3: POWER UP YOUR SNACKS Staying fueled for maximum fun is a must during the summer months. Too often we get busy and either forget to eat or find ourselves in situations where we’re forced to eat whatever is in front of us. Frequently this leaves us unsatisfied, lacking in energy and heaven forbid, hangry. An easy way to avoid this is to incorporate a little bit of protein and fat with each of your in-between

meals or snacks. For instance, add some hummus and whole grain crackers alongside your afternoon apple, or embrace the Mediterranean with some Greek yogurt, walnuts, and apricots or peaches. With a little strategic planning you can kick hangry to the curb and have so much energy that even the Energizer Bunny will have a tough time keeping up with you.

TIP #4: EAT MORE FRUITS AND VEGGIES We all know we are supposed to eat more fruits and vegetables, but for even the healthiest among us, this can sometimes feel like a daunting task. One easy thing we can start doing today to help us eat more is to keep those fruits and veggies front and center. Studies show that when we do this we tend to eat more of the good-for-you foods and less of the tempting stuff. Try keeping fresh fruit in a pretty bowl on the counter or table. Instead of putting your cut-up veggies

in the produce drawer of your fridge where you are likely to forget they even exist, put them in clear containers on the main shelf so they can be seen each and every time you open that fridge door. Food for Thought: Did you know that red peppers have more vitamin C than an orange? Vitamin C plays a critical role in collagen production, which is important for keeping our skin healthy and maintaining that beautiful summer glow.

TIP #5: SATISFY YOUR SWEET TOOTH WITH NATURE’S TREATS Sweets and summer go hand in hand – think popsicles, ice cream cones and strawberry short cake. When the heat is on it can be tempting to rely on these sweet treats to bring us some cooling relief. But just like too much sodium can bring on the bloat, too much added sugar can also make us feel less than ideal. Fortunately, Mother Nature has made some of her own naturally sweet treats that will tame our sweet tooth and cool us down. If you haven’t tried making your own

banana ice cream there is no time like the present to start. Put a few frozen bananas in a large food processor and process until creamy smooth. Add your favorite topping like dark chocolate chips, fresh berries and nuts for a nutritious alternative to traditional ice cream. Fresh berries lightly topped with whipped cream is another crowd pleasing, satisfying treat, and you can never go wrong dipping your favorite fruit into melted dark chocolate.

TIP #6: LOVE YOUR LEGUMES Did you know that the United Nations declared 2016 the Year of the Pulses (a.k.a. Legumes)? Not surprising, since these incredible little powerhouses are filled with important nutrients like essential B vitamins, iron, magnesium as well as being a great source of fiber and protein. Whether you refer to them as pulses or legumes, these little guys will help to keep you fueled and feeling your best all summer long. Among them are dry beans, lentils, peas and chickpeas – perfect ingredients for your summer fare.

Make a cold black bean southwestern salad, try a sweet pea and arugula pesto, or grab some hummus and serve it with carrots, jicama and sliced pitas for a satisfying alternative to traditional salty snacks. Notice how none of these options require turning on the dreaded oven or stove? Now that’s a great way to beat the heat. p.s. Boulder Organic Red Lentil Dahl Soup and Chicken Vegetable Chili are an easy way to get your daily dose of organic legumes!

TIP #7: BOOST YOUR BBQ Every barbeque aficionado knows that when you throw something on the grill something magical happens. Amazing aromas and caramelization can transform basic, bland and boring into a melt-in-your mouth kind of goodness. Grilling isn’t just for brats and burgers. Try amping up the health factor at your next BBQ with grilled kabobs made with fresh seasonal veggies from the local farmer’s market, or create a dessert your guests will talk about

for years to come by grilling your favorite fruit. Pineapple, watermelon and almost any kind of stone fruit (peaches, apricots or plums) become the perfect dessert served either alone or topped with a small amount of vanilla ice cream or whipped cream. Hint: If there is a particular vegetable that has previously been more of a foe than a friend, give it a second chance on the grill. It might just become your next BFF.

Written by Constance Roark, MBA, MS, RDN, CMR Solutions, LLC