Tasty Tips for a

Healthy Summer Presented by

Objectives “Picnic Picks”: Choosing tasty picnic foods & drinks

carefully

Healthy Eating On the Go: Road trips, vacations, and “on the go” lifestyles

Energy Boosting Summer Super Foods

Recipe Demo and Food Tasting!

Does Anyone Want to Share? What are some of your favorite summer foods?

What makes it difficult to stay on track with eating well during summer?

What are some healthy habits you are already practicing when it comes to summer eating?

Moderation and Balance are Key Know and follow the basics of healthy eating so you can

“splurge” from time to time Find out what works for you

Focus on what you CAN eat, not what you can’t eat Protein, complex carbs, healthy fat, veggies, water

Plan out your “splurges” and have a healthy food recovery plan to get back on track Mindful eating 90/10 rule

Identify the root cause of your food cravings Reduce consumption of processed food

Condiments, Dressings and Marinades

Ingredients to Avoid Ingredients to Look For

Vegetable, Corn, Canola, & Soybean Oils (While vegetable oils are okay in moderation, these oils are high in Omega 6’s which are found in many of the foods we eat. Excess consumption of Omega 6’s may lead to inflammation and imbalance of fatty acids in the body.)

Olive, Walnut, Sesame, Avocado, Real Butter & Coconut Oil

High Fructose Corn Syrup, Brown/Beet/Cane Sugar

“Real” Maple Syrup, Honey, Stevia

Artificial Sweeteners: Sucralose, Saccharin, Aspartame, Neotame, etc.

Lemon/Lime Juice, Herbs, Sea Salt, Pepper

MSG, food coloring, artificial flavorings

Braggs Liquid Aminos (soy sauce substitute)

Any ingredient you can’t pronounce!

Look for real, whole foods!

Ingredients Matter!

Healthy Condiment Alternatives

Be Well “Approved Brands” Bone Suckin BBQ Sauce “The Shed” BBQ Sauce Annie’s or Amy’s Organics

Consider these easy homemade recipes Maple Pepper Marinade Homemade Creamy Ranch Dressing Homemade Balsamic Vinaigrette Olive oil, sea salt, and cracked pepper

Example of a Healthy Picnic Beverages Seltzer, homemade iced tea, water with fresh fruit

“Snack” Foods Fresh veggies and hummus or guacamole, rice based crackers, popcorn,

roasted chickpeas, kale/veggie chips, almond butter on celery, apple slices with cinnamon, mango peace salsa

Main course ideas Combine protein, complex carb, and fat Tuna Stuffed Tomatoes, Whole Grain Wraps with Grilled Chicken, Tabouli

Salad, Date and Cashew Wraps, Burger in a Lettuce Bun

Desserts Fruit Skewers, Dark Chocolate Dip for Fruit, Avocado Pudding, Fresh

Berries with Real Whipped Cream, Key Lime Pie (healthy version!)

Healthy BBQ: Example Menu Standard BBQ Menu Healthy Menu

2 sausages or beef patty on thick white bread roll with cheese, ketchup, onion, 1 slice tomato

1 lean beef, chicken or lentil patty on whole grain bun or lettuce wrap with avocado, 1 slice cheddar cheese, lettuce and 3 slices tomato OR chicken and veggie skewers

1 cup potato chips ¼ cup hummus and 8 rice crackers ½ cup potato or macaroni salad ½ cup “skinny slaw” 1 can soda 1 bottle water or unsweetened iced tea 1-2 cookies or other dessert 1 serving healthy version of Key Lime

Pie or fresh fruit Calories: apx. 2500 Calories: Apx. 1200

Choose This, Not That

Instead of this... Consider eating this

White burger bun Romaine lettuce bun or a “naked” burger; ½ of a bun; whole grain “sprouted” bun

Ranch, creamy dressings, and cheese dips

Greek yogurt dip, guacamole, hummus

Hotdogs and other processed meats Have a grilled veggie option; choose organic meat

Chips, pretzels, snack food Fresh veggies, homemade veggie chips, nuts/seed mix, roasted chick peas

Refined sweets (cookies, cakes, etc.) Fresh fruit, coconut desserts, homemade baked goods made with honey, maple syrup, apple sauce

Still Enjoy Your Favorites! Potato Salad Use plain Greek yogurt instead of mayo Leave skin on for added fiber- try sweet potato salad! Incorporate other veggies- onions, zucchini, etc.

Macaroni/Pasta Salad Use whole grain, organic pastas (made from brown rice, quinoa,

etc.) Try black bean pasta! Use healthy oil to mix- olive, walnut, avocado, etc.

Coleslaw Use shredded red/green cabbage and shredded zucchini for added

nutrition Add flavor and fiber- apples, pears, almonds, walnuts, etc. Use rice vinegar, Greek Yogurt, and olive oil instead of mayo

Healthy Summer Drinking Sugar is hiding in everything

100% fruit juice, alcohol and drink mixers, wine/beer, soda, certain brand of bread/cereals, etc

4 grams of sugar=1 teaspoon

Best beverages to consume include Unsweetened tea/iced tea, water with fresh fruit/veggies,

seltzer water (flavored is fine) Aim for about ½ your body weight in ounces per day of water

Balance out and enjoy Consume 2 glasses water per alcoholic drink Dilute your favorite juice; add fruit to your water/seltzer Make new “hydration habits” in your everyday routine

Alcohol...Is It Worth It?

Ways to Beat Temptation Don’t show up to a gathering starving Have a healthy snack before hand

Exercise on the day of an event so you can indulge on a treat

Bring a food you know is healthy

Stay hydrated

Eat small portions- go back for more protein and veggies if still hungry

Eating On the Go: The Basics Keep your blood sugar steady Eat protein and complex carb at all meals and snacks Eat every 2-3 hours

Don’t mistake hunger for thirst- stay hydrated!

Know your environment Be prepared! Microwave access? Hotel restaurant?

Always have dry foods on hand Almonds, walnuts, dates, raisins Protein bars Whole grain crackers Fruit

Easy Travel Food Options Vegetables Avocado, celery, carrots, cherry tomatoes,

cucumber, bell pepper strips, kale chips Fruits Apple, bananas, oranges, strawberries, dried

fruit/fruit leather, dried coconut flakes, grapes, peaches, sweet cherries

Protein Organic mozzarella cheese stick, hard boiled eggs, whey protein powder, all natural & nitrate free beef jerky/salami/beef sticks, turkey jerky, canned tuna & salmon (wild caught if possible)

Other misc dried goods

Unsalted nuts, nut butter, sunflower or pumpkin seeds, instant bean or chicken soups (just add hot water), whole grain tortilla wraps, rice crackers, individual hummus packs, dark chocolate, tea bags for hot water

Travel Tools Cooler or lunch box, snack baggies, small tupperware container, napkins, plastic knife

Pre portioning snack food helps prevent over eating!

Road Trip “Dos and Don’ts” Roadtrip Do’s Roadtrip Don’ts

Pack your cooler Rely on road stops & gas stations

Identify hunger vs. thirst End up dehydrated

Do your best to not skip main meals Go too long without eating and over eat

Take frequent “stretch” breaks- don’t stop just to eat

Skip out on movement

8 Summer Super Foods That Taste Good and Boost Health

“Superfood”: A nutrient-rich food considered to be especially beneficial for health and well-being Avocado Lemon Blueberries Cherries Garlic Kale Tomato Summer Squash

Avocado Great source of heart healthy fat

14g of fiber in ONE avocado (25-30 grams suggested per day!)

Uses: Replace your mayo- mix into

tuna fish Replace cheese and slice it

on top of burgers Slice it up and add it to a

salad Eat plain as a snack with a

dash of sea salt and pepper

Immune boosting

Cleanses the liver

Contains antioxidants

Stimulates digestion

Uses: Warm lemon water in the

morning Squeeze on salads as dressing Add to water to help give you

energy during the day

Lemon

Blueberries Contain antioxidant:

anthocyanins- act as a sunscreen to our cells and protect them from free radicals

Improve memory

Lots of fiber- helps regulate blood sugar

Uses: Add to plain greek yogurt Mix into gluten free

pancakes Eat right out of your palm! Enjoy them frozen with

some vanilla almond milk

Also high in anthocyanins

Help fight inflammation and joint pain (can help with GOUT)

Can eat blueberries or cherries frozen as well-studies show anthocyanins survive freezing

Uses:

Add to yogurt, mix into smoothies

Eat as a snack

Throw in a salad

Cherries

Garlic Strengthens immune system

Vitamin C

Reduces plaque deposits in cardiovascular disease

Anti-inflammatory and antibacterial

Uses: Add a clove to dressing

recipe and blend in blender

Crush and add to recipes Sautee into a stir fry

High in Iron, and Vitamin K (bone and blood health)

Anti-inflammatory

Great source of Calcium

Detox food: fiber and sulfur to help keep liver healthy

Uses:

Massage with olive oil to make into a soft salad

Add to smoothies,

Sauté with favorite veggies

Kale

Tomato Contains lycopene which lowers

the risk for cancer

Contains betacarotene which helps protect against sun damage

Vitamin K: bones

Chromium= stable blood sugar

Uses: Chop and eat with organic

mozz. cheese and fresh basil Add to salads or omelet's Grill them Eat plain as a snack

Contains Vitamin C and other antioxidants that help keep eyes healthy and your immune system strong

Low in carbs

Uses:

Marinate in olive oil salt and pepper then throw on grill

Slice thinly and add raw to salad

Shred into noodles and replace in pasta dishes

Summer Squash

Summer Super Food Salad This can be enjoyed as a salad or a hot sautéed dish!

Ingredients: 2 Julienned summer squash 2 large organic tomatoes 1 clove garlic, crushed 2 cups organic kale (massaged with olive oil) 1 avocado, sliced thin or diced Juice of half a lemon

Directions: Combine all ingredients into a salad cold OR to enjoy warm:

Add olive oil and garlic chopped to pan over medium heat Add squash and cook briefly (2 min tops) Remove squash then add in tomatoes and kale and cook until kale is soft Top with sliced avocado

Summer Smoothies 101 Homemade smoothies are great for:

Breakfast Snacks Meal replacement on the go Kids

Key ingredients include: Protein: Whey. Hemp, Brown Rice, Yogurt Complex Carbs: Fruits and Veggies Fat: Almonds, Coconut, Avocado Green Veggie

Basic Instructions: 1- 2 scoops protein (15-25 grams; adjust based on if it’s a meal or snack) 1 cup frozen fruit and 1 handful greens 1-2 TBLS. Healthy fat 1 cup liquid (water, almond milk, etc.) Blend until well combined and enjoy!

Let’s Try a Summer Favorite! Key Lime Pie Incorporates summer superfoods Satisfies sweet cravings Contains loads of healthy fat Easy to make- no baking involved! Gluten and dairy free Delicious!

DON’T FORGET TO CHECK OUT THE TOLLAND

FARMERS MARKET ON THE GREEN SATURDAYS

FROM 9-12PM!

Thank You for Your Time Please visit our website for lots of tasty and simple recipes www.ehhd.org/bewell

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