Category Archives: Feeling good

Eating healthy during the summer months

It is finally summer, time for vacations and get together with friends and family. This also means lots of BBQs, cookouts and what can seem like a ton of coleslaw and potato salad. While the food may be delicious, the grease from the burgers and chicken combined with the mayo-based salads are definitely not good for your waistline or your health. Even vegetarians and vegans can find it difficult to stick with a healthy eating plan during the summer.

In an effort to stay healthy myself I did a little research and found several foods that are not only delicious and nutritious, they will also fit just about any lifestyle. Here are some of the best, and easiest ways you can eat healthy during the hot summer months.




eg1If you are enjoying a cookout or BBQ with friends and family chances are there are ears of corn being tossed on the grill. Not only is fresh corn delicious, it also contains two important antioxidants. These antioxidants can actually help protect your skin and eyes from the sun’s damaging rays, and best of all if you forego the butter it is a nutritious summer food even a strict vegan will love.


Iced Coffee


eg2Who ever would’ve have thought this cool morning pick-me-up could actually be good for your health. All I know is that this makes it easy for me to enjoy a healthy summer diet. A study recently published in the European Journal of Cancer Prevention noted that people that enjoyed one cup of iced or hot caffeinated coffee a day had a 10 percent less chance of developing nonmelanoma skin cancer than those who skipped this often necessary morning routine.




eg3This summer staple is a constant in my refrigerator. Since it 92 percent water I never have to worry about dehydration, and trust me it will always taste better than bottled or tap water. Watermelon can also help curb your appetite so your swimsuit continues to fit great. This summer fruit even contains the antioxidant lycopene which helps to prevent skin cancer.


Cucumbers and Tomatoes


eg4Fresh veggies are always a healthy addition to any diet, especially in the summer time. Cucumbers are over 90 percent water so staying hydrated is never a problem. Their high water content can also prevent skin from developing wrinkles, which can be a common problem if you spend your days in the hot sun. Tomatoes are rich in vitamin C and antioxidants and including them in your summer diet will reduce your risk of developing certain types of cancer.


Blueberries and Raspberries


eg5One thing that I love to do with my kids is pick blueberries and raspberries in the summer. Not only is this a fun activity, these great tasting summer fruits are also high in vitamins and antioxidants. Including these in your summer diet can also improve energy levels, and if you’re like me this is always helpful when you are trying to keep up with active kids in the summer heat.

Balancing your diet and your workouts

Any attempt of shaping your body should be focused on two main activities: physical exercising and an adequate food diet. These are like love and marriage, they go hand in hand. So, if you’re determined to lose weight or just keep yourself in shape, keep this in mind.

It’s not easy holding on to an exercising schedule and a diet at the same time. It’s not only that both can get boring, especially when you need to focus on several types of exercises and keep to  specific types of food, but they also imply a strong motivation. There are a few programs that you can follow, created by nutritionists and professional trainers out there, but that doesn’t mean you can’t create your own schedule that works perfectly for your lifestyle. You just need to respect a few basic principles that you can adjust depending on your goals.

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My best tips

What you first need to do, when you’re putting in place a weight-loss program is to work out your calorie intake. As you may already know, humans need to provide their bodies with a certain amount of calories per day, which are required to keep your organism in working order. When you want to lose fat, you need to create a deficit between that necessary amount and your daily intake. This way, your body will start burning the stored fat to keep the processes taking place in your body going and give you the necessary amount of energy to accomplish normal tasks like reading, walking, writing a paper, etc. Secondly, you need to program your meals and eat at about the same hour every day.

3egg 6Your second step should concern the physical exercising schedule. Start a gym program focused on several muscle groups and cardio exercises. Recent studies have shown that a workout program combining the two is much more efficient than one focusing on one of them. Your workout session should last about 45 minutes to 1 hour. When you’re in the gym, you shouldn’t let your body get into a steady rhythm. That means that if you’re on the stationary bike, you should switch through various levels (easy to difficult, medium to easy) to maximize your training and keep your body alert.

Don’t overdo it

Drastic dieting and extreme exercising won’t pay out, on the long run. One, you won’t be able to keep up with that intensive rhythm, and two, at one point your health will be affected. If you get your body used to a very low calories number, it will obey and will learn to manage with the little you give it, so it won’t help you lose any more weight, as your body will stabilize itself.  Furthermore, don’t see dieting as keeping away from foods that are seen as “catastrophic” for your weight loss goals such as chocolate or ice cream, because what a diet actually means is eating them now and then, but in small proportions. It also means that there are some food combinations that will most surely get you fat and that you must stay away from those. In the end, a food regime is more about discipline and strong will than about a miraculous recipe that will get you rid of the extra kilos.

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It’s the same with exercising. If you do it extensively, your body will break under the pressure. 2 or 4 sessions a week at the gym should help you lose weight in a couple of months, without putting a strain on your body and with durable results.

Finally, get used to the idea that you will always be on a diet. It may sound awful, but, those whom, from various reasons tend to put on weight will be inclined to do so most of their life. As such, you’ll have to keep it in your mind that some people have a different metabolism rate or have a natural inclination towards eating healthy foods that you need to replace with a special program. Therefore, you’ll just have to keep an eye on everything you eat always.