13 Fat-Burning Secrets

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How Do I Stop Eating Too Much?

How much is too much?

I don't know that I am full until my stomach begins to hurt.

I find it usually takes 20 minutes for my stomach to tell my brain that I’m full.
...So I let 20 minutes go by after my first bite, and before I finish my meal.
I chew really, really slowly and I enjoy each bite thoroughly.
Make sure to do nothing else while eating, pay attention to your feelings, be appreciative of every morsel you eat.

Top 5 'Bad' Foods vs.Healthy Foods

#1: Ice Cream

Stop eating ice cream. Period.

Instead, go or call around to local frozen yogurt shops until you find one that serves sugar-free, low-calorie frozen yogurt. Check to make sure that it's really low-calorie .Rather than take it home, order a small serving at the cafe, and enjoy it there. -- Buy pre-portioned, sugar-free frozen treats, such as sugar-free Fudgsicles. Just 40 calories each, with calcium, protein and no sugar, these individually-wrapped chocolate fudge frozen treats are one of my favorite healthy foods for after-dinner desserts.

#2: Baked Potatoes

French fries at a restaurant. Of course, I always opted for the variety stuffed with melted cheese and butter and topped with sour cream. And I couldn't understand why I didn't lose weight.

Answer: Those enormous potatoes served in restaurants actually are the equivalent of two to four servings. Add in those high-calorie, high-fat extras like cheese, butter and sour cream, and you're looking at a so-called side course that can have more calories and fat than you've budgeted for your entire dinner!

Swich to:
-- Steamed vegetables. Skip the butter and cheese topping and sprinkle on some herbs.
-- A baked potato or yam that you share with a friend and substitute plain yogurt for that fattening topping.

#3: Pizza

"I'm just going to have one piece," you promise yourself. Then the delivery person arrives at your front door. You open up the box and that fragrance wafts through the room. One piece leads to another... and then of course there's the garlic bread on the side. Before you know it, your diet is out the door along with the empty pizza box container.

Skip the Pizza and go for:

-- A whole-grain English muffin half. Top with fat-free or low-fat mozzarella cheese and tomato sauce mixed with herbs, and put under the broiler until the cheese melts. You've got the flavor of pizza without the calories and fat!


#4: Pie

Yes, I know, apple pie is mmm...mmm...mmm. And it counts as a fruit serving, right? Hah! When you mix sugar and butter with those apples, then make that crust with lard and more sugar, and top the whole conglomeration off with whipped cream or extra-rich vanilla ice cream, you're creating a recipe for diet trouble.

Replace it with:
-- One-half cup of unsweetened applesauce mixed with a half-cup of sugar-free vanilla yogurt and 1/2 teaspoon of cinnamon.
-- A plain baked apple sprinkled with cinnamon and a packet of sugar-free sweetener, such as Splenda or Equal

#5: Cheese

One ounce of cheese is only about the size of a domino -- and can pack as much as 130 calories. Consider just how much cheese you can tuck away for a snack. Add on the calories in the accompanying crackers. And you've just consumed more calories in your supposedly innocent snack than you might have allotted for a half-day of food on your diet!


Replace it with:-- Individually pre-packaged "light" or fat-free cheese, such as individually wrapped low-fat string cheese.

Do you have any healthy foods you eat when you're craving something bad?

Help us out and share your ideas!

10 Foods That May Improve Your Appearance

1. Blood oranges, cherries and blueberries

Collagen is a natural protein in your skin and muscles that provides resiliency, shape and texture. Unfortunately, collagen production decreases with age— but you can fight back with dark fruit. Blood oranges, cherries and blueberries are full of antioxidants, which decrease aging and disease by lowering inflammation. Antioxidants also increase collagen production and thicken the skin, making you look younger and healthier. Blackberries, raspberries, plums, pomegranates, cranberries, Asian dragon fruit and kiwis also contain antioxidants.

2. Shellfish, sunflower seeds and sardines

These foods may not taste great together, but individually they offer a powerhouse of essential fatty acids. Flax seeds, tuna, walnuts, canola oil, soybean oil and pumpkin seeds are more good sources of essential fatty acids.

3. Dandelion, turnip and mustard greens

Foods that keep our livers cleansed of toxins, heavy metals and fats make our whole body function more efficiently. This makes us happier, which affects how we look. Plus, a healthy liver brightens our eyes and tightens our skin. Eating these slightly bitter greens has been shown to lessen your sweet tooth.

4. Oregano, thyme and parsley

If you have puffy bags under your eyes in the morning, you are almost certainly consuming much more salt than you need. Instead of salt, season your meals with herbs and spices such as oregano, thyme, rosemary, parsley and garlic. Instead of salt, season your meals with herbs and spices such as oregano, thyme, rosemary, parsley and garlic

5. Crunchy vegetables

Fresh raw veggies are as good for your grin as they are for your skin! Celery, carrots, string beans and cauliflower contain cellulose, which helps scrub stains from your teeth—giving you a whiter, brighter smile. If you've just consumed blueberries, coffee, mustard, red wine or cranberry juice, follow it up with fresh cucumber slices or an apple.

6. Sea vegetables

Polluted cells can't function at their optimum level. When our cells are functioning optimally, not only do we have more energy—we look and feel great. Sea vegetables are one of our richest sources of minerals and phytochemicals. These veggies help detoxify, rebuild and nourish all the cells in our body. Unhealthy foods, stress and environmental pollutants cause cells to age prematurely, potentially leading to thinning hair and premature wrinkles.

7. Meat, cheese and lentils

It may take 10 pounds of milk to make a pound of cheese, but fortunately you don't need to eat that much dairy or protein to repair your cells. As you age, your hair and skin cells become damaged, making you appear older. The protein in meat, chicken, low-fat cheese, cottage cheese, and certain vegetables promotes cell growth and repair, which translates to younger-looking skin, fewer wrinkles, less hair loss and a glossy mane. To take a break from meat or dairy, try soybeans and lentils instead (they contain more protein than any other legume).

8. Egg yolks, organ meats and whole-milk products

Vitamin A is especially important for skin repair, and decreased levels can lead to dry, flaky skin, lack of vitamin A may cause your skin to heal poorly and wrinkle easily. The main sources of this vitamin are foods from animals, such as liver, eggs and whole-milk dairy products. Some plants—carrots and broccoli, for example—supply beta-carotene, which your body converts to vitamin A as needed. Apricots, nectarines, plums and cantaloupe are more great sources of beta-carotene.

9. Almond or hemp "milk"

Almond milk is a nutritious dairy alternative because of its high levels of magnesium, potassium, manganese, copper, vitamin E, selenium and calcium. Licensed medical esthetician Tina Seitz says, Hemp milk is a delicious, nutty-tasting non-dairy beverage that provides essential balanced nutrition. It's a fantastic alternative to soymilk or dairy, and has a natural well-balanced ratio of omega-3 and omega-6 essential fatty acids to keep your mind sharp, your immune system strong and your skin glowing. Both almond and hemp milks are plant-based, and don't contain lactose. They offer high-quality protein that can give hair a radiant, healthy shine and helps keep skin soft.

10. Wild salmon with avocado and mango dressing


This is more than a delicious meal—it's an anti-aging feast! Wild Alaskan salmon has precious omega-3 essential fatty acids, which enhance blood flow. The pink/orange color of wild salmon is an anti-aging carotenoid called astaxanthin that protects cell membranes. Add avocado for its antioxidant properties and mango (for vitamin E and anti-inflammatory carotenoids) and you'll be sitting pretty after dinner!

4 Tips for Safe Grilling

Don't Let Bacteria Spoil Your Barbecue.

Approximately one out of every four people gets food poisoning each year. The risk can go up as the mercury climbs. Keep your barbecue safe.
Here's how:

1 - C L EA N
Clean everything, starting with your hands. Experts say half of all cases of food poisoning could be avoided by washing hands more often. Wash before you start cooking and between steps in food prep. It's one of the best ways to keep bacteria out!
2 - SEPARATE
Separate uncooked foods from each other and from cooked foods. Different foods can carry different bacteria. Divide and conquer! ~ Always place cooked meat on a clean plate, not on one that previously held raw meat. ~ Wash utensils and surfaces between uses. ~ Use paper towels, not sponges, to wipe up meat drippings.
3 - COOK
Make sure grilled meats reach the correct temperature before you serve them. Use a meat thermometer to check doneness.


Food Internal Temperature
Beef - steaks & kabobs 145° - 160° (medium-rare, medium)
Burgers - ground beef 160°
turkey or chicken 170°
Chicken Breasts - 170°
boneless or bone-in
Hot Dogs 165°

Bratwurst (uncooked) 160°

Pork 160°

4 - CHILL
Keep cold foods cold. Ice packs and coolers work well. If perishable foods have beeen handled safely, they can be out at room temmperature up to 2 hours before needing to be discarded. Cut that time in half, if the temperature is above 85°.

4 Simple Ways to Superpower Your Salad

1. Dress for SuccessDress your salad with an olive oil-based dressing. This good fat helps you absorb the nutrients in the salad. Mix the oil with apple or wine vinegars for extra antioxidants.

2. Herb It UpLemon balm and marjoram can increase a salad’s antioxidant capacity by 150–200 percent.You can sprinkle cumin, fresh ginger, and thyme on your salad, too.

3. Vary Your Veggies Artichokes, beetroot, broccoli, garlic, leeks, radishes, spinach, and onions were the chart-topping antioxidant-rich veggies in a recent study -- though they’re not everyone’s favorites

4. Branch Out . . .. . . with new leaves. Some colorful red chicory or purple cabbage, for example, will add crunch to your salad -- as well as extra antioxidants. You can also count on cabbage to help reduce your risk of this.

Two tips to keep your greens green longer:

Pamper your lettuce when you get back from the market: Core, rinse, but don’t cut. Dry well in a salad spinner. Keep moisture away from leaves by refrigerating in a container with a paper towel at the bottom

Your Basic Kitchen Shelf - PART II

Meat Alternatives

1. Canned Beans, Peas and Lentils - kidney, navy or romano beans, chick peas, and brown lentils etc.
2. Dried Beans, Peas and Lentils - split peas, navy beans, etc.
3. Peanut Butter
4. Canned Tuna

Milk Products

1. Skim Milk Powder
2. Fats and Oils
3. Margarine, Vegetable Oil

Baking Ingredients

1. Flour - all purpose, whole wheat
2. Sugar - white, brown
3. Baking Powder
4. Baking Soda
5. Cornstarch
6. Vanilla
7. Rolled Oats
8. Raisins

Seasonings

1. Salt, Pepper
2. Garlic Powder
3. Dry Mustard
4. Chicken Bouillon Cubes (packets)
5. Beef Bouillon Cubes (packets)
6. Soy Sauce
7. Vinegar
8. Worcestershire Sauce
9. Ketchup
10. Herbs-basil, oregano, thyme, etc.
11. Spices - Paprika, Cayenne, Cinnamon, Chili Powder, etc.

Tip of the Day: Beans belong to the legume family of foods that include beans, peas, and lentils. You can use legumes instead of meat to save money in your receipes.

Canned beans will be used in many of our recipes. These are already cooked and ready to use. You can save a lot of money if you start with dried beans. Cooked dried beans can be used instead of canned beans in any recipe.

Famous Chinese Saying: "Girl who eat vegetable and fish, turn into pretty good looking dish."

Your Basic Kitchen Shelf - PART I

"Basic Kitchen Shelf" for young people starting out on their own with a shoestring budget, senior citizens living on a limited budget, people with little food storage space and families with a tight food budget.

Below is a list of basic items to be kept on hand. Once you have established your basic shelf, you will be able to make many delicious, easy meals and never have the problem "what is in the house for dinner?"
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Root vegetables such as potatoes, onions and carrots are Basic Shelf ingredients which keep better in the refrigerator.

Margarine should be refrigerated.

All other ingredients should be stored in tightly sealed jars or plastic containers in a cool, clean, dry place.

Points To Keep In Mind When Planning.

1. You don't have to buy everything at once.

2. Buy only the amounts you know you have space to store.

3. Keep your Basic Shelf well stocked so you don't run out of important ingredients.

4. Don't buy foods you know you won't use.

5. Be open. Try new foods like lentils and kidney beans.

6. Store your Basic Shelf ingredients in tightly sealed containers to keep out insects and other pests.

7. Coffee cans can be used to store cereals, rice and flour. Plastic containers from margarine and ice cream are also good for storing these foods.

8. Food can be stored in other rooms if you don't have enough room in the kitchen. You can keep a box of Basic Shelf ingredients in a closet or under a bed.

Grain Products

1. Rice - white, brown
2. Pasta - elbow macaroni, spaghetti. lasagna, egg noodles
3. Bread Crumbs

Vegetables & Fruit

1. Onions, Carrots, Potatoes
2. Canned Vegetables - corn, tomatoes, mushrooms, carrots, peas, etc.
3. Canned Vegetable Soups - Tomato, Mushroom, Etc.
4. Tomato Paste
5. Canned Fruit - Peaches, Pineapple, Fruit Cocktail, etc.

Meat Alternatives ...... coming soon with PART - II

Calorie-Saving Cooking Tips!!!!

TOP 8 Calorie-Saving Cooking Tips!

1. Nonstick cooking spray instead of oil (for stovetop cooking)

2. Canned pumpkin instead of eggs & oil (for baking)

3. Light vanilla soymilk instead of milk or cream

4. Fat-free liquid egg substitute instead of eggs

5. No-sugar-added applesauce instead of butter

6. Ground-beef-style soy crumbles instead of ground beef

7. Splenda No Calorie Sweetener (granular) instead of sugar

8. Butternut squash instead of potatoes

Eat 'n Lose: 10 Fat-Burning Foods!

Here are the top picks from some of the latest research:


1. Water!
A new study seems to indicate that drinking water actually speeds up weight loss. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!

2. Green Tea!
Studies show that green tea extract boosts metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It's also a trendy drink among weight-conscious celebrities.

3. Soup!
Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

4. Grapefruit!
The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

5. Apples and Pears!
Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn't add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So, next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You'll feel full longer and eat less.

6. Broccoli!
Study after study links calcium and weight loss. Broccoli is not only high in calcium but it's also loaded with vitamin C which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.

7. Low-Fat Yogurt!
Dairy products can boost weight loss efforts, according to a study in Obesity Research. People on a reduced-calorie diet who included 3-4 servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

8. Lean Turkey!
Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

9. Oatmeal!
This heart-healthy favorite ranks high on the good carb list, because it's a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber.

10. Hot Peppers!
Eating hot peppers can speed up your metabolism and cool your cravings, researchers at Laval University in Canada found. Here's why: capsaicin (a chemical found in jalapeño and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Here's how these 10 fat-blasting superstars help you lose weight:

• 
  

Each of these healthy weight-loss boosters fills you up and keeps you full longer on fewer calories.

Water-rich fresh fruits, veggies and soup dilute the calories in your food and allow you to eat more without breaking the calorie bank.

High-fiber fruit, vegetables and nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.

Lean meat boosts metabolism and burns calories because it take more energy to digest than other foods.

By Sheri Strykowski eDiets Contributor

Smart Shopping Strategies to Fight Rising Food Prices

In 2004, a gallon of milk was $1.63;
In 2008 it is nearly $3, and more if you buy organic milk!!!!

You want to feed your family healthy foods, but it can appear that purchasing less-healthful, prepared and packaged foods can save you money.

Don't fall into this marketing trap! Keep the goal on price-per-nutritional-calorie rather than paying for empty calories designed just to fill you up without any nutritional benefits.

Try these three strategies for making your food dollar go farther while eating healthily with whole foods.

1. Go to the bulk bins. Packaged and processed foods include the price of the wrapping, which then adds to our landfills. Buy rice, quinoa, couscous, pastas and other grains in the bulk food bins and store in airtight containers. While you're in that section, consider adding some of the just-add-water, great-for-a-healthy-meal-or-snack options: a refried bean mix for burrito night (typically a low-sodium, low-saturated fat and vegetarian offering), dried hummus powder and even dehydrated split pea soup.

2. Use frozen versions of out-of season vegetables. When green beans have to be shipped in from South America and look a little jet-weary, think instead of the bag of vegetables that were flash-frozen at the peak of ripeness and won't go bad before you get to use them. When cooked properly, frozen vegitables can be as appealing as fresh, and don't contain any extra additives or preservatives.

3. Purchase meats in bulk and freeze in individual portions. Look in the warehouse stores for bags of frozen fish fillets. Watch for sales on chicken, then clean and separate pieces for freezing in zip-top baggies.
One of the major advantages of buying in bulk and freezing portions is that you'll always have healthy food on-hand for a nutritious meal with very little effort. The one-pot meal below, for example, is just about as easy as it gets -- you can even just toss in your individual frozen servings without thawing!

Check our money saving recipes at www.internationalcookingportal.com

by eDiet.com

FOOD AND HERBS TO LOSE WEIGHT.

There is no 'quick fix' to losing weight .
By controlling our eating habits we can safely lose weight over a period of time.

These are some tips to lose weight:

• Drinking lemon juice mixed with a little honey helps in losing weight.
• Regular intake of carrot or carrot juice helps in reducing weight.
• Drinking green tea also helps in controlling weight gain
• Avoid the junk foods that have no nutritional value.
• Avoid very sweet, salty or oily food especially at night.
• Reduce calorie dense foods, they are the most likely source of weight gain.
  
  Source: http://tulsee.blogspot.com/2006/12/w...naturally.html

SNACKS UNDER 100 CALORIES

The lure of between-meal snacking is one of the main obstacles to losing weight or maintaining an already slim-and-trim body. But never fear… You don't have to give up the occasional nosh entirely, as long as you stick to low-calorie foods. In fact, eating regularly throughout the day keeps your metabolism up and keeps your blood sugar at a more consistent level.

With that in mind, what follows is a list of healthy snacks that are all 100 calories or less and require little or no preparation.

Peanut Butter Celery Stalk -- One stalk of celery dabbed with a tablespoon of natural peanut butter (the kind without added hydrogenated oils) equals about 100 calories of protein-rich deliciousness.

Reduced-Fat Triscuits -- Six of these crunchy whole-grain crackers tote up to under 100 calories. The fiber content will help fill your stomach.

Dry-Roasted Pumpkin Seeds -- A quarter cup of this mineral-rich snack comes out to about 75 calories

Chocolate Treat -- For a quick and easy chocolate fix, take about six tablespoons of any brand of light whipped cream or light whipped cream substitute, and fold in a teaspoon of a powdered cocoa mix. Blend it thoroughly. Only about 50 calories.

Strawberry Newtons -- Nabisco sells a two-cookie snack pack of these. Each cookie is 100 calories. Eat one and give the other to a friend.

Cheese Stick with Marinara Sauce -- Put a low-fat mozzarella cheese stick into a bowl along with a quarter cup of marinara sauce. Heat briefly in the microwave (be careful not to overheat or you'll end up with soup). About 100 calories.

Half-Cup of Sherbet or Sorbet -- A good ice cream substitute, and under 100 calories.

Root Beer Float -- Take eight ounces of diet root beer. Add a scoop of non-fat vanilla frozen yogurt. Around 90 calories.

Watermelon -- Two cups of watermelon cubes are fairly filling and equal only about 85 calories.

Corn on the Cob -- One medium-sized ear with a dash of seasoning will set you back only 80 calories.

Puffed Wheat Cereal -- Grab two-thirds of a cup of puffed wheat. Add a half cup of skim milk and a teaspoon of sugar or sugar substitute. About 100 calories.

Blueberries -- They're delicious fresh from a farmer's market. A cup equals only 90 calories.

Vegetarian Baked Beans -- Doesn't taste much different from the kind with pork in it. One third cup is only about 75 calories.

Teddy Grahams Crackers -- The chocolate ones are particularly yummy. Fifteen clock in at 82 calories.

Plums -- Three on the small side add up to around 90 calories.

Bagel Bites -- Found in the freezer section of your grocery store. Two of these little pizza treats equal 100 calories.

Turkey Sandwich -- Make a half-sandwich using a slice of whole-wheat bread and about two ounces of low-fat turkey breast. Add mustard and/or lettuce or a thin slice of tomato if you like. You're looking at about 100 calories.

Seven-Ounce Bottle of Dannon Lite 'n' Fit Carb Control Smoothie -- Good source of protein and calcium. Only 70 calories.

Campbell's Soup-at-Hand -- A convenient microwavable soup that you sip right from the container. The chicken noodle flavor is only 80 calories.

Red or White Wine or Champagne -- Five ounces of the bubbly stuff is under 100 calories.

Fruit and Whipped Cream -- Take a half cup of your favorite kind of berries -- raspberries, blueberries, boysenberries, etc. -- and place them in a bowl. Top with two tablespoons of a low-fat whipped cream or whipped cream substitute. About 100 calories.

Craisins -- Dried cranberries make a nice change of pace from raisins. Four tablespoons come to around 90 calories.

Grapes -- Ever try them frozen? A great summertime treat. Thirty are under 100 calories.

Bagel -- A half a bagel with a very light sprinkling of low-fat butter substitute will be around 100 calories.

Breadsticks -- The kind with sesame seeds -- two of 'em add up to about 85 calories.


By eDiet.com

HEALTHFULL SUMMER

Summer begins on June 20th, so get ready for longer days, warmer weather and different daily routines. When it gets hot outside its best to have a plan that supports healthful eating, drinking and physical activity. Try following tips for more healthful warm weather routine:

Enjoy small, frequent, low calorie mini meals. Heat can suppress our appetites, but that doesn’t mean that it’s okay to skip meals. Several hours without food can increase your risk of dehydration, cause fatigue and grouchiness and encourage you to overeat at your next meal. Eating snack-type meals every few hours can keep your energy levels up. Try fresh fruit and raw unsalted nuts, carrot sticks and hummus, lightly salted edamame (green soy beans), a hardboiled egg with cherry tomatoes or fresh turkey breast slices rolled in a corn tortilla with some guacamole.

Have salad for dinner. If your kitchen gets too warm to cook in, consider easily assembled recipes such as salads for dinner. Salads make satisfying meal if they are well- balanced with vegetables, whole grains (like fresh corn or barley), and protein ( from beans, eggs, chicken or fish). Top with dressing made with vinegar and extra virgin olive oil.

Make meals simple. Even if your kitchen stays cool, you’ll still want to opt for quick recipes that leave you time to relax and enjoy the extended daylight. Choose recipes that don’t require a lot of preparation or ingredients. At the market, buy ingredients that cook quickly, such as shrimp, scallops, eggs and boneless chicken pieces. Pair these quick-cooking proteins with fresh pre-cut vegetables that can be eaten raw or lightly cooked. I like jumbo scallops sautéed in extra virgin olive oil and topped with fresh mango salsa from our produce department.

Choose fresh summer produce. Locally grown seasonal produce items need very little preparation, since they will be at their peak of freshness and flavor right now. Summer produce items such as berries, stone fruits, melons, lettuce, corn and tomatoes are particularly good now. Sliced heirloom tomatoes and avocado is one of my favorite summer dishes, while nectarines and raspberries pair well with semi-frozen vanilla Greek yogurt for dessert.

Stay hydrated. Summer heat increases your need for water and other fluids by raising your body’s temperature, forcing it to work harder to cool down. Drink plenty of fluids to prevent dehydration, which can drain your energy and decrease mental clarity.

Drink plenty of water. Make water your drink of choice since it is your body’s ideal beverage. Water makes 50-75 % of your body weight, which means that it is the most efficient and economical beverage for meeting your fluid level.

Keep chemicals out. If you carry your water with you, try to put it in a reusable bottle made of stainless steel or glass in order to keep it pure and free of chemicals that may leach from plastic bottles.

Limit caloric beverages.
Other beverages, such as tea, coffee, juice, coconut water, sparkling water, milk and soy milk, can also meet your fluid needs, but these drinks may also contain unnecessary calories. Choose beverages that do not contain added sweeteners, artificial or natural, in order to keep control the calories they contribute to your diet.

Count your cocktails. Remember that alcoholic beverages, like beer and wine, can be dehydrating, so be sure to alternate each drink with glass of water.

Play outside. It’s easy to be more physically active in the summer since the outdoors can be so inviting and there are more hours of daylight to allow you to exercise outdoors. This is a great time of year to breathe new life into your fitness routine or to start being active if you’re currently sedentary. Seek out walking paths, outdoor yoga or tai chi classes and group games such as beach volleyball and soccer.

Keep cool. Try to be active during cooler parts of the day – early morning and in the evenings – since mid-day heat can sap your motivation and endurance.

Protect your skin. Whatever time of day you exercise, be sure to carry water with you during your time outdoors and protect your body with sunscreen, sunglasses and a hat.

When we adopt our summer lifestyles, we often change our eating and exercise habits – hopefully these tips will help you change yours for the better.