As we begin the month of June, summer is 20 days away! Three weeks to get in perfect summer shape and ready for the beach, right? Not exactly.
With the warmer weather comes lighter clothes and lighter foods. Salads and fish can play a bigger role in our daily diet. Fresh summer fruits replace sugary, overprocessed snacks. Fresher, heathier meals can mean those lighter clothes will fit and you will feel better. Warmer weather means more outside activities. With fresher foods and a healthier lifestyle, you can participate in summer fun and feel great at the same time!
My optimal diet is wild caught, cold water seafood three times a week with a plant based diet. Whole grains replace all the “whites” as good carbs, and fresh fruits and vegetables, coming out in abundance, are the perfect morning, afternoon and evening snacks and meals. All nutrient dense, packed with vitamins and minerals, water, fiber and more these healthy foods taste great as well as do great things for you body.
Why not start your day like me with a healthy shake? Packed with fruits, vegs, ground flax seed and cinnamon, it’s got what you need to level out your blood sugar for the morning and you eat 4 fruits and 2 vegs servings minimum of the nine I recommend of both together a day!
Lunch can a nice big salad with lots of your favorite fresh veggies and the local produce that’s available that week. Make your own fresh dressing for even more healthy benefits.
Dinner can also be a nice big salad with meat, chicken or fish added to all those nutrient dense veggies! Grass fed beef, free range chicken and wild caught, cold water fish are the best animal products for your diet. No antibiotics, bad food or who knows what fed to them to pass on to the consumer.
Eating lighter and healthier may have a bonus effect on your weight. By consuming foods that are naturally produced and contain healthy, saturated fat you body will be able to work with what you feed it and elimiate what it does not need. Processed ugar and useless fat will not be stored in our body in the liver or the gut. When we look better we usually feel better about ourselves. A healthy diet with a hint of daily exercise can give you a glow you’ll have all summer and beyond.
My PrimeTime Health online program of workshops goes into greater detail for those of us above the age of 40 looking to improve our health for years to come. My next set of online workhsops begin on June 20th. To join our next group. please contact me to register by Monday, June 6th!
I have attached two recipes for you. My healthy shake to start the day and a great all veggie dinner or lunch. Remember it’s all up to you to get healthy. I can take it from there! Eat fresh!
- 4 ice cubes
- 2-3 tbsps almond milk dairy milk can be substituted
- 2 large leaves romaine lettuce rinsed
- 1/2 stalk celery rinsed
- 1/2 apple chopped
- 1/2 pear chopped
- 1/2-1 banana sliced
- 1/4 cup any melon chopped
- 1/4 cup any fruit of your choice chopped
- 2 tbsps ground flax seed organic if possible
- 2 tsps cinnamon
- 2-4 tbps water depending on the thickness of the shake for your tastes
- 1 tbsp any nut butter optional
- You can enjoy a delicious, nutrient dense breakfast or lunch shake filled with healthy ingredients of your choice. The following recipe includes what I put in my shake. I would suggest adding the ground flax seed for your daily dose of Omega 3 and the cinnamon for flavor and to help with digestion or if you feel a cough coming on. I add a tablespoon of any nut butter for added protein and flavor! You can add 1/2- 1 cup of plain Greek yogurt for more healthy benefits and to satifsy you until your next meal. The main idea here is to use healthy, fresh ingredients YOU like! Place all ingredients in a high speed blender, crush ice, puree and Enjoy!
- 3 ears fresh corn steamed
- 3/4 to a whole fresh zuchini grated
- 1/2 cup chopped onion
- 1 cup cherry or small tomatoes cut into quaters or halved if small
- 1 tbsp. coconut oil, butter or olive oil
Steam the corn till desired tenderness, I steam 5 minutes
Remove the kernels from the cob, set aside
Add the oil or butter to a medium sized fry pan, I used a cast iron pan
Add the onion and saute on medium high heat about 3 minutes
Add the corn, saute another minute and add the grated zuchini
Saute for about two more minutes till zuchini just cooked through
Add the tomatoes stir and add salt and pepper to taste
Serves 2
Enjoy!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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