44 WWW.MAXMUSCLE.COM ı JULY/AUGUST 2015

MAX NUTRITION

A LOT OF PEOPLE assume that the

summer season naturally lends itself to

healthier living. The weather warms in

many parts of the country and people

are outside being active and enjoying

the sunshine. There is an abundance

of fresh seasonal vegetables and

fruits more readily available that offer

a tremendous amount of nutritional

benefts. While that might be true,

with the change in season also comes

vacations, barbecues and get-togethers

with family and friends that center

around food. Navigating these things

effectively can make big differences in

one’s ability to stay on track with their

healthy living and eating goals.

Los Angeles-based Fitness, Sports

and Lifestyle Model Kathryn Gosztyla

says that healthy living is a year-round

commitment. When it comes to staying

camera ready, she’s an expert. Not only

is she committed to clean eating as a

way of life, but her career requires her

to show up on a moment’s notice ready

to run, swim and even play soccer

from time to time. “Planning meals and

snacks and always being prepared is

critical,” shares Gosztyla.

When the warm weather hits, she

reaches for fresh watermelon sprinkled

with crumbled feta cheese, topped

with pistachios and balsamic vinegar.

Pistachio nuts contain vitamins and

minerals, including high levels of

vitamin E, B6 and potassium. Many

people shy away from nuts, mistakenly

assuming that their higher fat content

will contribute to weight gain.

According to Kelly Groff, Arizona based

certifed nutrition coach, “Including

some healthy fats in the form of foods

such as nuts can actually aid in weight

and fat loss.”

SMARTSUMMERSNACKINGBY KIM MILLER AND SHANNON DOUGHERTY

45JULY/AUGUST 2015 ı WWW.MAXSPORTSANDFITNESS.COM

Fitness Personality and ISSA (International

Sports Science Association)/IAFS

(International Association of Fitness Sciences)

certifed personal trainer Allen Elliot, based in

Atlanta, Georgia, provides guided solutions

for people who sincerely strive to meet their

ftness goals. One of the guidelines Elliot

stresses with his community is the concept of

prioritization. Making healthy choices when

it comes to meals and snacks needs to be a

priority. There are a lot of delicious healthy

snack options, though. In the summer, one

of Elliot’s favorites is corn on the cob topped

with coconut oil.

Coconut oil boasts a long list of benefts

including regulating metabolism, aiding in

digestion and maintaining healthy cholesterol

levels. Institute for Integrative Nutrition

Certifed Health Coach and owner of Shine

Within Nutrition Kari Burghardt says, “The fat

content of coconut oil is easily converted into

energy and does not lead to accumulation of

fat in the arteries. It helps boost energy and

endurance, which makes it great for athletes

and those trying to lose weight.” Burghardt

also shares that incorporating coconut oil into

one’s diet as a healthy fat can reduce stress

on the liver and pancreas, in turn increasing

metabolism, which helps the body burn fat

more effciently.

Kim Miller and Shannon Dougherty, health

and wellness experts, writers, coaches and

spokes models, best known as the Fit Moms

of Fit Mom Diet, emphasize staying hydrated

during the warm summer months. “Water

plays a major role in our ability to stay healthy

and ft, especially in the summer. People lose

a lot of water when the temperatures go

up and replenishing it is important,” shares

Dougherty. Drinking enough water prevents

over eating, helps one avoid sugar cravings,

promotes focus and helps sustain lasting

energy. “You don’t have to just drink water.

Eating water-dense fruits and veggies such as

zucchini, celery, strawberries and watermelon

is a great way to stay hydrated. Watermelon

is 92 percent water, so if you are craving

something sweet, reach for this a healthy

option,” says Miller.

Water seems to be advice ft models offer

across the board when it comes to staying

healthy. Bestselling author, speaker, coach

and trainer Jeremy Scott lists lemon or lime

infused water as a go-to summer must-have

for him. Named by Shape Magazine as one of

America’s top 50 hottest trainers, Scott clearly

knows a thing or two about keeping a healthy,

lean physique. “Understanding that what

goes into your mouth controls not only your

internal health, but also your external body, is

the frst step,” says Scott.

One of Scott's favorite foods is bison

burgers wrapped in lettuce. Bison, also

called the American buffalo, is considered a

lean meat that’s packed with protein. It also

contains a natural trace element known as

selenium that acts as a mood elevator.

Actor, nutritional consultant and ftness

model Alec Espinosa, based in Los Angeles,

grew up overweight as a child. It wasn’t until

college where Espinosa graduated with a

Bachelor of Science degree in Biochemistry

that he fully began to understand the human

body and effective means to weight and fat

loss. His diet includes a variety of healthy

foods. One of his top choices for summer is

Greek yogurt with blueberries. Greek yogurt

contains approximately eighteen grams of

protein and 100 calories for a six ounce

serving.

This snack is flling because of its high

fber content and is also a good source of

calcium. Blueberries have one of the highest

antioxidant capacities among all fruits.

Antioxidants neutralize free radicals, which

are linked to cardiovascular disease, cancer

and other age-related conditions. Looking for

other ways to incorporate blueberries into

your diet? Try including them in a fresh fruit

smoothie made with unsweetened almond

Photo by Natalie Minh

46 WWW.MAXMUSCLE.COM ı JULY/AUGUST 2015

milk, mixing them into whole wheat

pancake batter or adding them to a

salad.

“Clean eating is a choice. Being

proactive about your health and what

you put in your body is something that

we must work at every day,” shares

Felicia Romero, one of America’s

favorite ftness models. Romero, one

of the most highly decorated physique

competitors in the industry, recently

opened Felicia Romero’s Fit Method

Gym. Romero is a strong advocate for

fueling your body with healthy foods

and enjoys peanut butter, apple and

pumpkin seed sandwiches as a snack of

meal.

Complex carbohydrates are an

essential part of a healthy diet, which is

why Frank Jones, former Max Sports &

Fitness Magazine cover model, includes

those in his top choices of healthy

snacks. Jones, having recently appeared

on the Ellen DeGeneres Show sporting

his six-pack abs, combines brown rice

cakes with almond butter, banana and

raisins to fuel up and stay ft.

Summer is an ideal time to focus on

healthy snacking. Taking advantage of

all the fresh foods available can help to

jumpstart one’s health. Fitness models

seem to have a few habits across the

board that help make healthy eating

and snacking a habit. First, they think

ahead and plan for meals and snacks.

Getting stuck in a bind without food

when hungry contributes to making

poor eating choices. Being prepared

makes a huge difference.

Second, they select whole foods that

are freshly prepared. Finally, they think

about what they are eating and how

it will nourish their bodies. They all

emphasize consistency and mindfulness

when eating. This helps tremendously

when trying to adopt clean eating as a

lifestyle. MS&F

Did You Know? Many people tend to eat more

when there are more daylight

hours. In certain parts of the

country the sun doesn’t set until 9

p.m. However, if your bedtime is

about that time, it’s important to

be mindful of night-time snack-

ing. Aim to have your last snack a

few hours before you go to sleep

and remember to have a healthy

breakfast in the morning to start

the day off right.

Fit Models “Dish”

On Their Favorite Summer

Snacks

KATHRYN GOSZTYLAFitness, Sports and Lifestyle Model;

KathrynMarieGosztyla.com

Favorite Snacks: Watermelon sprinkled

with feta cheese topped with pistachios

and balsamic vinegar, hummus with

cucumbers and chopped olives

ALLEN ELLIOTFitness Personality, Model, Trainer, Writer;

AllenElliott.com

Favorite Snacks: Shrimp cocktail, frozen

cherries, fresh corn on the cob topped with

coconut oil

KIM MILLER AND SHANNON DOUGHERTYWriters, Coaches, Television Personalities,

Spokeswomen and Co-Founder of Fit Mom

Diet; FitMomDiet.com (not pictured)

Favorite Snacks: Water-rich fruits and

veggies including cucumbers, strawberries

and watermelon; avocados, tomatoes and

balsamic vinegar; unsalted cashews

JEREMY SCOTT

Writer, Coach, Speaker, Athlete & Trainer;

JeremyScottFitness.com

Favorite Snacks: Bison burgers wrapped

in lettuce, lemon or lime infused water

ALEC ESPINOSAFitness Model, Actor (not pictured)

Favorite Snacks: Greek yogurt with

blueberries, sliced cucumbers with chili

powder

FELICIA ROMERO

Owner, Felicia Romero’s Fit Method, Fitness

Talent, FRFitMethod.com

Favorite Snacks: Peanut butter, apple

and pumpkin-seed sandwiches; yogurt

strawberries (dip strawberries into Greek

yogurt and freeze for 30 minutes)

FRANK JONESFitness Model, Actor, Fitness Talent

Favorite Snacks: Fruit kabobs,

brown rice cakes, almond butter, bananas

and raisins

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