 Beat the Heat with Cooling FareSummer is the best time of the year to enjoy seasonal foods. Nature provides a variety of refreshing fare that can keep you cool while helping you stay healthy and function well. When the temperature rises, the key is to eat light. For most people, heavy, high-calorie foods seem less appealing in summer anyway. Eating light, cooling meals assists the body's ability to release heat so steamy weather doesn't make you feel overheated or exhausted. Here are some cool summer eating suggestions that are healthy and effective ways to stay refreshed and energized during the hottest days of summer...Vegetables For A Change Change your family’s dinner routine by adding some fun new recipes that include delicious summer vegetables. Summer squash, eggplant, spinach and other summer greens like kale, romaine lettuce, and bok choy are especially healthy choices. Carrots are rich in Vitamin A and carotenoids, both good for your eyesight. Red, orange and yellow vegetables like pumpkin, butternut squash, potatoes, sweet potatoes and peppers are loaded with Vitamin A and Vitamin C, vital antioxidants. Cucumber is aptly called cool, being about 20% naturally cooler than other vegetables. A chilled cucumber slice in your salad is always refreshing. To encourage your family to eat more vegetables, keep your refrigerator stocked with a plate of prepared grilled peppers, grilled onions, carrots, zucchini, garlic, eggplant, celery and asparagus. Filling up on vegetables over the summer, whether raw or grilled, alone or with a low-fat dip such as hummus, can keep your stomach satisfied and curb your appetite for more fattening foods. Vegetables are also rich in fiber, important for digestive and cardiovascular health. Fruitful Ideas Fresh fruit is high in vitamins and minerals. Fruit has an expansive effect on our bodies, drawing heat from our central organs and cooling us off. Fresh fruit also contains a lot of water, which adds to its cooling effect. The antioxidant properties present in fruit can also help to minimize skin damage caused by summer sun exposure. These fruits are plentiful in summer and especially appealing when the temperature rises:
Fresh fruit all by itself is a great substitute for rich, heavy desserts. Or you can whip up creative lower calorie desserts starring fruit. Try dark frozen sweet cherries, frozen grapes, chocolate covered frozen bananas, grilled blackberries with white peaches and honey, grilled pineapple with pecans and rum, low-fat fresh fruit sorbets or ice creams and grilled banana sundaes made with low fat frozen yogurt. Your imagination is your only limitation! Chilled Soups In the heat of summer, most people pass on the idea of eating soup. But a bowl of chilled soup is a satisfying meal that’s low in calories and high in nutrition. Some soups to consider on a hot summer evening include chilled cucumber-dill, zucchini-green bean or gazpacho - which are all loaded with crunchy vegetables. Soups also help you stay hydrated and are great appetizers to start your meal, helping to fill you up with healthy food and reduce your craving for more fattening fare. Salad Days Like chilled soups, salads are a great way to kick start your meals. Almost all salads need minimum preparation time and are considered healthy, quick meals, provided you don’t load them with heavy dressings. Remember, the more frequently you add fresh vegetables to your diet, the healthier you will be during summer. While crisp green salads are very appealing in the summer, don’t forget to mix it up and try new salads, like chopped cucumbers and tomatoes with a homemade vinaigrette. Or for a lower cost option, pick up some bargain seasonal fruits and make a fruit salad. Beans, Legumes and Walnuts Summer is an ideal time to substitute beans for red meat. This change not only adds fiber to your diet but it also helps lower total calories, cholesterol and saturated fat from your diet. And try to include a small handful of healthy nuts in your diet like walnuts. Walnuts are a good source of heart-healthy omega-3 fatty acids. Omega-3s are healthy because, unlike acids present in red meat, they don’t convert to fat. Omega-3 fatty acids can help keep your blood from clotting excessively; lower the amount of fats, like cholesterol, in the bloodstream; and reduce the risk of obesity. In addition to eating foods that are rich in omega-3s, we recommend taking Schiff® MegaRed® Omega-3 Krill Oil. Just one small, easy-to-swallow softgel per day supports heart and joint health.* MegaRed® provides an optimal combination of omega-3 fatty acids, phospholipids and critical antioxidants, without the fishy aftertaste. Each bottle of MegaRed® is quality-tested for purity, too. Hot Stuff Although it might sound counter-intuitive, sometimes the best way to stay cool is to eat something spicy. It's no coincidence that people in the hottest climates eat spicy food. Ever hear the saying: “ The closer to the equator, the spicier the food”? That’s because food that’s hot to the taste increases blood flow to the skin and stimulates perspiration, which cools the body as it evaporates and lowers our actual body temperature. It also can cause an endorphin rush that is quite pleasant and might make you forget about the heat. Just Add Water Summertime favorites such as sugary lemonade and iced tea are refreshing and delicious, but consume them sparingly. Stay away from liquids that contain caffeine, alcohol, or large amounts of sugar. They do little to keep you hydrated and they pack on unnecessary calories. Instead, drink at least half of your body weight in ounces of water each day. That means if you weigh 140 pounds, drink 70 ounces of water. Replenish your fluids if you have been sweating excessively due heat or exercise. Nothing is as refreshing and satisfying as a glass of cool water on a hot summer day. Since red wine is not recommended during hot weather, consider taking new Schiff® Mega-D3™. Mega-D3™ is formulated to help enhance the overall quality of your life. It provides 5,000 IU of natural Vitamin D3 plus concentrated Red Wine Complex and Resveratrol to support vitality as you age by promoting immune health, cardiovascular health, memory and more! Each Mega-D3™ softgel provides the same amount of Resveratrol found in several glasses of red wine. Mega-D3™ helps you get the health benefits of red wine without the alcohol and calories. For more tips on living a healthy lifestyle, check out additional articles at www.schiffvitamins.com. * May reduce the risk of coronary heart disease. Supportive, but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. |
