{"id":18143,"date":"2024-07-17T09:11:45","date_gmt":"2024-07-17T17:11:45","guid":{"rendered":"https:\/\/www.premierfitnesscamp.com\/?p=18143"},"modified":"2024-07-17T09:11:45","modified_gmt":"2024-07-17T17:11:45","slug":"tips-healthy-summer-nutrition","status":"publish","type":"post","link":"https:\/\/www.premierfitnesscamp.com\/blog\/eat\/tips-healthy-summer-nutrition\/","title":{"rendered":"Tips for Healthy Summer Nutrition"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Summer is a time for laughter, sunshine, and making memories. But for many of us, it&#8217;s also a season filled with tempting treats and indulgences that can throw our health goals off track. Do you find yourself reaching for sugary popsicles on hot days? Sipping on sweet tea or lemonade? Enjoying cocktail hour with friends a little too often? Snacking on salty or sugary treats by the pool or at the beach? Indulging in hot dogs and hamburgers at BBQs?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re not alone. These summer traditions bring joy and connection, but they can also wreak havoc on our nutrition habits. So, how can we enjoy the best of summer while maintaining a healthy summer lifestyle? We&#8217;ve got you covered with a few simple tips and tricks for healthier eating this summer.<\/span><\/p>\n<h3><b>Make Your Own Popsicles<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Create refreshing, low-sugar, and hydrating popsicles. You can buy popsicle molds on Amazon. Here are a few recipe ideas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Electrolyte Pop:<\/b><span style=\"font-weight: 400;\"> Blend 34 oz coconut water, 2 cups berries, 1 pink lemonade electrolyte packet, and 1 scoop of protein powder. Pour into popsicle molds and freeze.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Creamsicle:<\/b><span style=\"font-weight: 400;\"> Blend 16 oz plain Greek yogurt, 2 oranges, 2 scoops protein powder, and 1 banana. Pour into popsicle molds and freeze.<\/span><\/li>\n<\/ul>\n<h3><b>Keep Cut Fruits and Veggies Ready<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You can&#8217;t have a healthy summer without delicious produce. Have healthy and refreshing snacks ready in your fridge to increase your chances of eating them when hungry. Try carrots, cucumbers, radishes, apples, celery, and jicama. Add some Tajin for a more complex flavor. It&#8217;s really helpful to wash, cut, and store your produce as soon as you return from shopping. This will keep them fresh and ready to eat!<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-18145\" src=\"https:\/\/www.premierfitnesscamp.com\/wp-content\/uploads\/2024\/07\/sam-moghadam-khamseh-eJS829agC88-unsplash-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/www.premierfitnesscamp.com\/wp-content\/uploads\/2024\/07\/sam-moghadam-khamseh-eJS829agC88-unsplash-1024x683.jpg 1024w, https:\/\/www.premierfitnesscamp.com\/wp-content\/uploads\/2024\/07\/sam-moghadam-khamseh-eJS829agC88-unsplash-300x200.jpg 300w, https:\/\/www.premierfitnesscamp.com\/wp-content\/uploads\/2024\/07\/sam-moghadam-khamseh-eJS829agC88-unsplash-768x512.jpg 768w, https:\/\/www.premierfitnesscamp.com\/wp-content\/uploads\/2024\/07\/sam-moghadam-khamseh-eJS829agC88-unsplash-1536x1024.jpg 1536w, https:\/\/www.premierfitnesscamp.com\/wp-content\/uploads\/2024\/07\/sam-moghadam-khamseh-eJS829agC88-unsplash-scaled.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3><b>Upgrade Your BBQ Meals<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Level up your BBQ meals with grilled veggies like carrots, zucchini, onions, and bell peppers, along with lean protein. Ditch processed hot dogs and replace them with lean chicken breast or thighs or turkey sausage.<\/span><\/p>\n<h3><b>Make a Healthy Summer Side Dish<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Instead of traditional carb-heavy side dishes, such as potato salad, make a coleslaw with olive oil, vinegar, and herbs. Here\u2019s a recipe idea:<\/span><\/p>\n<p><b>Slaw:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix 6 cups shredded purple and green cabbage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups shredded carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups thinly sliced bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup finely chopped cilantro<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup green onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optional: 1 jalapeno (seeded and finely diced), \u00bd cup pepitas, \u00bc cup sliced or chopped almonds.<\/span><\/li>\n<\/ul>\n<p><b>Dressing:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix 3 tablespoons extra virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons apple cider vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-2 tablespoons pure maple syrup (optional &#8211; depending on how sweet you like your slaw)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 clove garlic (finely minced)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Freshly cracked black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optional: \u00bc teaspoon of cayenne pepper<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mix together and pour over the slaw.<\/span><\/p>\n<h3><b>Stay Healthy on Vacation<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Just because you\u2019re on vacation, your healthy habits don\u2019t have to be left behind. Make a plan for moderation, fitting in activity, staying hydrated, and getting your veggies in.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have restaurants you\u2019re excited to try, look at the menu online in advance and decide on your protein, fiber, healthy fat, and veggies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue to practice portion control with all meals and snacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a daily or weekly limit on alcohol. I recommend staying under 4 drinks per week and avoiding sugary alcohol beverages.<\/span><\/li>\n<\/ul>\n<h3><b>Conclusion<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Summer traditions are all about fun, joy, and making lasting memories. While it\u2019s easy to get carried away with tempting treats and indulgences, you don\u2019t have to sacrifice your health to enjoy the season. With a few simple changes, you can keep those beloved traditions alive while staying on track with your goals and have a healthy summer. Whether it&#8217;s making your own low-sugar popsicles, upgrading your BBQ meals, or planning ahead for healthier vacation dining, you can enjoy all the delights of summer in a way that nourishes your body and spirit. Embrace these tips and make this summer your healthiest and happiest yet!\u00a0<\/span><\/p>\n<p>Lastly, if you&#8217;re ready to take your healthy nutrition journey to the next level I invite you to explore the <a href=\"https:\/\/www.premierfitnesscamp.com\/nutrition\/\" target=\"_blank\" rel=\"noopener\">PFC Culinary Fit<\/a> Program. It&#8217;s a weight loss program for people who love food and want to learn how to cook and eat healthier as a lifestyle. Until next time, have a great summer!<\/p>\n<p><span style=\"font-weight: 400;\">Katie Di Lauro, RDN<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Director of Nutrition<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Summer is a time for laughter, sunshine, and making memories. But for many of us, it&#8217;s also a season filled with tempting treats and indulgences that can throw our health goals off track. Do you find yourself reaching for sugary popsicles on hot days? Sipping on sweet tea or lemonade? Enjoying cocktail hour with friends [&hellip;]<\/p>\n","protected":false},"author":196,"featured_media":18144,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[84],"tags":[],"yst_prominent_words":[2782,1159,2177],"class_list":["post-18143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/posts\/18143","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/users\/196"}],"replies":[{"embeddable":true,"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/comments?post=18143"}],"version-history":[{"count":0,"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/posts\/18143\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/media\/18144"}],"wp:attachment":[{"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/media?parent=18143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/categories?post=18143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/tags?post=18143"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.premierfitnesscamp.com\/wp-json\/wp\/v2\/yst_prominent_words?post=18143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}