Ah summer. Fun with friends, days spent basking in the sun, plenty of time for relaxing, and of course, lots of great food. After most of us have spent hours working on our best beach body, it’s overwhelming and disheartening to think of throwing all of it away over a plate of boardwalk fries or a decadent milkshake. Luckily for you all, I’ve compiled a list of “DO’s” and “DO NOT’s” that will guide you in healthy decision-making all summer long. After all, summer is all about rejuvenating and loving life!
DO!
1. Taste the fruits of summer! Berries (raspberries, blueberries, cherries, blackberries) and citrus fruits (oranges, grapefruit, tangerines) are especially amazing for maintaining a great poolside figure. Pineapple, mangos, apples, watermelon, honeydew melon, and cantaloupe are some other very delicious, very healthy choices. Watery fruits such as grapes (also high in sugar)are fine as well, but be careful to eat these in moderation as they can cause bloating when eaten voluminously.
2. Enjoy an ice-cold drink to refresh yourself. Summer drinks are yummy, but many contain loads of sugar and carbonation, which can lead to bloating (see my “DON’T” list). Great choices include: unsweetened iced tea, real fruit juice, homemade smoothies made with low-fat or soy milk, most sports drinks.
And of course, wonderful water is the best possible drink of summer. It keeps your skin looking fresh and leaves your body feeling hydrated and energized.
3. Try something fishy. Salmon, ahi tuna, swordfish, sole, crab, shrimp, clams, calamari, whitefish, flounder—the possibilities are endless! Find something you like, and try it grilled, broiled, or smoked. Look for EFA’s to keep your skin, hair, and nails radiant all summer long. Seafood in general is lean, but watch out for the fatty dressings, dips, beer batter, and breading. Fish is readily available during summer, so take advantage of this healthy gift of nature and eat up!
4. Veg-out! Look for locally-grown organic produce. Fresh tomatoes, zucchini, peppers, carrots, celery, spinach, mushrooms, and avocados are just some of the amazing veggies of summer. I love glazing them with some olive oil and a pinch of grill seasoning, grilled to perfection. Toss them in a salad or just eat them plain. Something about sitting on the deck and crunching into a fresh salad just feels right. Your body appreciates when you feed it good things, and it will thank you after a nice, wholesome, veggieful snack.
5. Brown-bag it. Pack a lunch when you know you’ll be away from home during a meal time. Don’t torture yourself by limiting your food options to boardwalk goodies. Save money and empty calories by packing a cooler of ice-cold drinks, wholesome sandwiches, and refreshing fruit. You’re not missing out, trust me.
6. Find your energy. Whether it be swimming, hiking, biking, running, paddling, dancing, or something else, find a way to keep your body moving this summer. Go for a walk with a friend or swim some laps. Exercise gives you so much energy and feel-good endorphins that it would be silly not to take advantage of time away from school and work by staying active.
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DON’T!
1. Drink your calories. I work in the food business, and I can testify to the deathly connotations of milkshakes. Where I work, we fill a 24oz. cup to the top with ice cream. Add 6 more ounces of whole milk and some yummy chocolate syrup, and you’ve got yourself a skull and crossbones with a cherry on top. Frappuccinos are another sneaky offender. One of these “Crappuccinos” has as much calories and fat as a nice slice of indulgent cheesecake. Overwhelming calories. No nutritional benefits. No thanks.
2. Hit the drive-thru . I know, it’s very tempting to stop at McDonald’s on the way home from a long day at the beach, but try to wait until you get home. Honestly, there’s nothing good to say about fast food. It’s so hard to follow a healthy diet regimen when you’re limited to fries, burgers, shakes, and greasy alternatives. If you must—if you absolutely must—then look for smaller (kiddy) portions, grilled options, no sauce, no cheese (terrible quality), and forget the combos—who needs a side of fries and a soda when the meal is scary enough by itself?
3. Scavenge the boardwalk. Traditional boardwalk foods are yummy, but they’re nothing to make a meal of. Fries, ice cream cones, chips, popcorn, cotton candy, burgers, hot dogs, and candies may look innocent enough, but think about it: they’re made with low-costing, poor-quality ingredients designed to stuff your stomach as cheaply as possible. We really don’t know the nutritional values of many of these foods because they’re made for immediate consumption. This means no warning sign saying, “Hey, this is terrible for you. You might want to share this with a few friends or not eat it at all.” Nope, you’re on your own to guess. Now a lot of actual restaurants at the beach have healthy entrees. The beach near where I live has a homemade pizzeria that uses low fat dough and cheese—yum!
So enjoy summer and all of the delicious, healthy foods that accompany it. Stay posted for new entries that will give you your healthy dose of fashion!
