Buffy’s Tips for Healthy Summer Eating!

Summer is always a hard time to stay on track with our diet and exercise.  There tend to be more BBQs, celebrations, lazy cooking and eating out.  Here are a few tips to keep you on track, or to get you back on track to your healthy lifestyle. 



It’s all about planning ahead.  Planning ahead is one of the easiest things to say and the hardest thing to do.  Whether we are travelling, hiking, going to a wedding or having a BBQ, we should always plan ahead and make sure we have healthy options available. 


Be sure to always have portable snacks available in your car or bag to work as a healthy stopgap measure when your regular meal times might be disrupted. Some examples would be fruits, vegetables, granola bars, nuts, seeds, pudding cups, cheese sticks, cans of tuna, and WATER.


 When you know that you will be attending a food event:


  1. Schedule time for exercise before you go. 
  2. Control your appetite.  It’s important to eat something high in protein, or fibre before you go, so you do not feel hungry as soon as you arrive (or see the food).  A few examples would be nuts, cheese and crackers, veggies and peanut butter.
  3. Offer to bring something.  Bringing something healthy will ensure you have at least one healthy option.
  4. Have a plan and stick to it.  Whether it is to avoid bread or sugary drinks, or to assess each of the hors d’oeuvres before taking one, make a do-able plan.
    If you are hosting a gathering or even just barbequeing more often, it is important to be mindful of the choices you make:

  • Choose one of the following for your protein: fish, chicken or steak (eye of round, top or bottom round, top sirloin, or round tip). 
  • Choose lots of veggies: zucchini, eggplant, red/yellow/orange or green peppers, onions, mushrooms, asparagus, broccoli, brussels sprouts, sweet potatoes can all be grilled in different ways. 
  • Choose a fat: these veggies can be drizzled with a fat of your choice (olive oil as an example), and then spiced up with some pepper and other spices or some balsamic vinegar.


Challenge yourself to find new healthy recipes to barbecue. For example try bean burgers once in a while, to decrease the amount of saturated fat:


TO MAKE EASY BEAN BURGERS:


  • Blend 1 can of black beans in a blender.
  • Add a little bit of oatmeal, an egg, some onion, garlic, and some spices (Montreal steak spice or cumin and chili powder). 
  • Make it into patties and BBQ. 
  • Place between a whole grain bun and top with avocado, lettuce, tomato, and mustard.  Enjoy!!!
    Because we have the starch from the bun, try serving this with a spinach salad: 
    TO MAKE AN EASY SPINACH SALAD DRESSING
    1 tbsp olive oil
    1/2 tbsp apple cider or balsamic vinegar
    1/2 tbsp maple syrup or orange juice.
    Drizzle over spinach, pecans, berries, red onion and dried cranberries.
    If you find that over the summer you’ve wandered off track, don’t wait until the fall to get back on track.  Take some time and write all the successful things you were doing before your lapse and use these to find your way back.  This is now your action plan for the rest of the summer.
     
    Happy Planning! 🙂      – Buffy


    Buffy’s Summer Salad Recipe Ideas:

     Spinach Salad
  • spinach
  • pecans
    strawberries (or any fruit you like)
  • avocado
  • red onion
  • dried cranberries
  • 1 tbsp. olive oil
  • 1/2 tbsp. apple cider vinegar (or balsamic vinegar)
  • 1/2 tbsp. maple syrup (or orange juice)
  • Combine all ingredients and serve!
Broccoli Salad
  • 1/2 cup plain yogurt
  • 1-2 tbsp. honey
  • 1 garlic clove
  • 3 cups broccoli florets
  • 2 chopped green onions
  • 1/2 cup raisins
  • 1/2 cup peanuts
  • Combine all ingredients and serve!


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