3 Easy Steps to A Healthier Summer

By Chef Mandy R

Oh, look who's graced us with their presence! It's our one and only holistic nutritionist extraordinaire, Chef Mandy!

Brace yourselves, folks, because she's about to drop some serious knowledge bombs on how to have the most fabulous summer ever, without breaking a sweat or lifting a finger (unless it's to grab an ice-cold drink)

Chef Mandy here! With winter in the rear and summer around the corner, it’s the perfect time to upgrade your routines so you can feel your best while soaking in the sunshine. I’m not here to help you radically change your routine by hitting 20 thousand steps daily, giving up sugar, or going to bed at 8:30 every night. That's never going to happen. I’m here to be real and share 3 steps to give you results and feel your best this summer.

Eat a Protein-Packed Breakfast

Cereal, bagels, granola bars, oatmeal–what do these all have in common? They lack protein and don’t keep you satiated (feeling full) throughout the day. Hello, mid-morning munchies!

Instead of starting the day with these quick carbohydrates that can spike your blood sugar, start the day with a high-protein breakfast. This will help you feel full longer and stabilize your blood sugar throughout the day. According to most research, 30 grams of protein at breakfast is best. What does that look like? Here are some ideas…

• TIME SAVER TIP: Make an extra portion of protein at dinner the night before and eat that for breakfast in the morning
• Chicken sausage (I love Bilinski brand) with Eggs, Salsa, and Ezekiel Bread
• 4 Egg Omelet with Turkey Bacon, Pico de Gallo, and Feta
• Tofu Scramble with Salsa and Sweet Potato
• Cottage Cheese with Fresh Berries and Nut Butter
• Protein Shake with Bone Broth Protein, Frozen Berries, Nut/Seed Butter, Banana, and Frozen Cauliflower (Yes, cauliflower!! It’s tasteless and a great way to sneak in veggies for breakfast. Your kids will never know…)

Satisfy your Sweet Tooth…Naturally!

Have you ever set a goal of eliminating sugar completely only to find yourself elbow-deep in a pint of Ben and Jerry’s a few weeks later? You’re not alone!!

Restriction, more often than not, leads to binging. Don’t get me wrong, sugar shouldn’t be your bestie but it shouldn’t be your enemy either. So where is the balance when it comes to sugar?

The 80/20 rule is one of the best practices to live by. The idea is simple, eat healthy whole-food meals 80% of the time, and more indulgent (less nourishing) foods you love the other 20% of the time. This looks different for everyone but this can help many people find a balance between restriction and binging.

Because removing food from the diet feels restrictive we’re not going to do that. Instead, add in more whole-food sources of natural sugar and you’ll probably find yourself unconsciously moving away from the more processed, less-healthy foods. Here are some ideas to add in when you’re sweet tooth is singing:

• Homemade Ice Tea Sweetened with Honey (or unsweetened)
• Kombucha
• Water with Fresh Fruit (my favorites are tangerine & mint, frozen strawberries & basil)
• Greek Yogurt with Real Maple and Cinnamon
• At least 70% Dark Chocolate (Dark Chocolate Almond Sea Salt by Endangered Species is king)
• Fresh Berries with So Delicious Coco Whip
• Frozen Banana Slices with Cinnamon and Nut Butter (allow to sit at room temp for ~5 min.)
• Try Team Tiny’s Vegan Chocolate Mousse!

Power Up with Probiotics!

Did you know that amount of bacteria in the body outnumbers human cells by a ratio of 10:1?! Helping these critters (the “good” bacteria known as probiotics) thrive is key to our overall health and well-being. Incorporating more probiotics into your daily routine can help support digestive function, immune health, and can even help with weight loss. One of the best ways to boost your probiotic intake without breaking the bank on expensive supplements is through food. Here are some probiotic right ideas to add to your daily routine:

• Plain Greek Yogurt with Berries
• Kefir with Homemade Granola
• Kimchi & Eggs
• Whole Grain Avocado Toast with Sauerkraut
• Miso: My favorite is mixed into pesto. It’s also delicious mixed into a peanut sauce for Asian-inspired dishes!

Alright, my friends, you've now been enlightened with the holy trinity of easy-peasy steps to rock your summer with minimal effort.

No need for crazy diets or impossible fitness routines, because who's got time for that, am I right? Just start your day with a protein-packed breakfast that will keep you full and prevent mid-morning snack attacks. Tame that sweet tooth of yours by following the 80/20 rule and savoring those indulgent treats while still maintaining a shred of self-control. And last but not least, let's give a shout-out to our bacterial buddies by power-up with probiotics through yogurt, kefir, and funky things like kimchi.

So, my fellow summer enthusiasts, go forth and conquer the season with a smile on your face and a *healthy* snack in your hand!