SUMMER SKINNY SERIES: MAKE IT A PEACHY SUMMER !

Hmmm hmmm good…. peach pie, peaches and cream, peach sorbert,  peach tart- who doesn’t love summer’s lip smacking most mouthwatering feel good fruit! I know I do! It’s one of those fruits that really does make everything peaches, and for so many reasons! Read on to find out the juicy scoop of why you need to head to your local farmer’s market and grab the summer’s sweetest fruit!

FIGHTS DISEASES

Peaches are rich in phytochemicals called phenols that act as antioxidants, which fight obesity diabetes and cardiovascular disease.

PREVENTS CANCER

Full of selenium which is a mineral that has antioxidant properties that help protect cells from damage. Lutein and lycopene are two enzymes present in peaches that help diseases like Cancer.

CLEANSES THE KIDNEYS

Peaches have a diuretic effect which help cleanse your kidneys and bladder.

STOPS TUMOR GROWTH

Research shows peaches have excellent antimicrobial and antioxidant activity according to research.

IMPROVES EYE HEALTH

Goodbye glasses and contacts! High levels of beta carotene are present in a peach and are said to improve blood circulation especially in the area of the eyes.

VITAMIN KING

Peach is said to be full of 10 different kinds of vitamins: A, C, E, K and six of the B complex vitamins. Vitamin A and beta carotene helps you achieve optimal vision, while vitamin C is an antioxidant that is helpful to your immune system.

FIBERIFFIC!

One peach contains 3 grams of fiber and According to U.S. Department of Agriculture's (USDA) recommendations, an adult woman should try to consume 25 grams and an adult man 38 grams of fiber each day. Fiber is  essential to easy digestion, and helps constipation and reduces bloating.

STRESS RELIEVER

Properties in peaches are said to help calm and reduce anxiety. Whether you boil peach leaves to become a bit calmer or make peach juice, the chemical makeup of peaches is  supposed to relax and calm the central nervous system, and can help also settle an upset stomach.

FRUIT OF LIFE

The peach tree is considered to be the tree of life and peaches are symbols of immortality and unity. Peaches are known to phenolic compounds which are anti-obesity, anti-inflammatory and anti-diabetic properties in different cell lines and may also reduce the oxidation of bad cholesterol LDL that is associated to cardiovascular disease.

BOOSTS SEX APPEAL

The phytonutrients in peaches along with the antioxidants helps in the improvement of blood flow to various parts of the body including the sex organs. This increased blood flow helps in increasing the libido, and will enhance your love life!

NATURAL REMEDY FOR HAIRLOSS

Packed with a powerhouse of nutrition and properties in peaches are said to prevent and reduce hair loss.

CONTROLS CRAVINGS

Full of fiber, and great tasting with natural sugars, peaches are said to help control cravings and are great for weightloss.

SOME WAYS TO GET A LITTLE OF YOUR PEACH ON :

• Focus on meal recipes that call for peaches like salads, or mixing peaches up with entrée dishes like grilled fish, chicken, or tofu
• Add peaches with your breakfast as an add on to foods like oatmeal, cereal or eggs
• Eat peaches in it’s basic form
• Look for clean eating dessert recipes that call for peaches
• Use peaches in smoothies 

             SUMMER’S SWEETEST SMOOTHIE

Ingredients

-bag of frozen peaches- 2 cups

- unsweetened almond milk- 2/3 cup

-coconut water - 1/4 of an 8 oz serving

-banana- half of a large one or a small one sliced

-sun warrior vanilla protein blend- packet or one scoop

-Option add ons- monk fruit or natural sweetner

Nutritional Information

Total calories for the recipe are 403 calories with the sunwarrior mix without its a 100 calories less. 38.5 grams of natural sugar. 25 grams of protein with the sunwarrior without it's 6, fiber is 10 with the packet and without it's 8, and fat is 12 grams with the packet and without it's 10

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

SWIMSUIT SOCIAL: SLIM PICKINGS FOR THE SUMMER SKINNY!

Now that we have switched into sunshine and sandal mode, it’s time to switch up the line up of your social circle! Goodbye Mr. Parka and Ms. Thermal , and say hello to Mr. and Ms. Swimsuit!  For many the itsy bitsy swimsuit can be the kiss of death ,whereas others the once feared skimpy swimsuit is a breath of fresh air! Whether your looking to make a clean break for good from your winter social circle, or are looking to maintain a great relationship with the ultra chic swimsuit clique this summer, here are  my top slim pickings for the summer skinny!

TIP 1: PREP HEALTHY SNACKS

Summer time is often a time of traveling, on the run, and long day trips, and with that come bad eating habits like not eating all day or grabbing the first thing in sight  which usually are conveninet fast food and  saturated fat and trans fat foods. Take time to buy healthy snacks like fruits, vegetables, nuts, and even natural protein bars that won’t go bad without being refrigerated.

TIP 2: HYDRATE AND HYDRATE

With the summer heat on high, it’s so important that we stay hydrated. Often times we mistake dehydration for hunger, and  not drinking enough fluid  can throw one’s metabolism off.

TIP 3: STOCK UP ON SEASONAL PRODUCE

Taking advantage of the “in season” produce and always having an extra surplus to snack on will decrease on your desire to succumb to  easy options like packaged and processed foods!

TIP 4: SMOOTHIE ON UP!

Forget the days of Dairy Queen, McDonald's  milkshakes or  PinkBerry’s topping extravaganza where all the extra toppings equal a hot fudge sundae, and think of the word SMOOTHIES!  Smoothie concept restaurants are emerging to provide you with the same experience with a healthier and to some tastier alternative to those trans fat ice cream and sugary frozen yogurt places. Whether you choose vanilla, chocolate, or even the summer shape up Strawberryliciious Smoothie the options are endless, and it’s up to you to make the choice to swap out ice cream 85 percent of the time for smoothies!

 Ingredients

Almond Coconut milk unsweetened- 1 cup

Frozen bag of strawberries- any brand- 2 cups

Medium Banana- slice it up

Almond Butter- 1.2 Tablespoon

Pour strawberries first into blender followed by remaning ingredients and blend until desired consistency for smoothie.  Optional add ons such as protein powder, natural sweetners, or replacing the milk with soy, skim milk, or coconut water

Nutritional information : Total Calories: 360 , 34 grams of natural sugar, 13.5 grams of fat, 9 grams of fiber, (recommended to add protein powder to keep you fuller for longer periods of time)

TIP 4: PROTEIN POWER

Hip Hip Hooray for Protein! You don’t have to be a bodybuilder to reap the benefits of Protein. Protein is an important building block of bones, muscles, cartilage, skin, and blood, and it’s a prime source to fueling our muscles and keeping our metabolism in check! By having a lean protein with every meal our metabolism is automatically burning every time we consume this essential macronutrient, because it takes longer to breakdown in our body therefore keeping us fuller for longer periods of time.

TIP 5: EXERCISE IN SUNSHINE

Studies reveal that both sunshine and exercise produce natural serotonin so why not double your dose this summer by exercising in sunshine! Take advantage of activities like outdoor hiking, jogging, rollerblading, swimming, recreational leagues, and even outdoor group fitness classes . It will not only increase your motivation and excitement to regularly plan exercise in your weekly summer schedule, but also the ability to form new social networks.

TIP 6: DON’T SKIP ON STRENGH TRAINING

One of the biggest myths with weight loss is that one has to solely focus only on cardio to achieve desired results. People often ignore strength training, when infact it's the powerhouse to fueling our metabolism along with the right eating program for your body. Strength training will boost your metabolism, create lean muscle which burns more fat which ultimately raises one's metabolic rate. Also, strength training if done consistently can create a slimmer core section, and more toned physique.

TIP 7: ZEN ON A PLATE!

The most important part to being summer skinny all year round is creating a Zen on a Plate everytime you eat!  My concept focuses on simple foods(whole) when paired together synergistically  create the ideal nourishment for both your mind and body. To achieve this each time, first focus on whole foods for your meals with as few additives as possible these usually are veggies, fruits, lean meats, fish, and whole grains with a small portion of healthy fats. The second component of this concept is focusing on creating balance with an ideal mix of nutrients and portions with these foods, rather than focusing on calories. Filling half your plate with vegetables, and the other two thirds with a lean protein and a lean carbohydrate.  Within these groups should be a small amount of a healthy fat from either the monosaturated or polyunsaturated category. The healthy fat is needed to create balance within your meal, because it satisfies your appetite and will  reduce extreme cravings for sweets, and salty foods while allowing your metabolism to burn more calories which helps your body’s ability to burn more fat. However, saturated fats and trans fats are those fats you want to avoid or minimize to cheat days! Finally, all white and refined sugars and most  gluten  carbohydrates are not part of this concept. Please see the charts:

SUMMER SKINNY TIP: FOCUS ON RECIPES OR MEALS THAT INCLUDE BLUEBERRIES BECAUSE THEY ARE LOADED WITH FIBER AND WILL KEEP YOU FULLER LONGER

RECOMMENDED RECIPE W/ BLUEBERRIES - ANTIOXIDANT ORCHARD SALAD 

http://www.savoringthethyme.com/2011/04/antioxidant-orchard-salad-recipe-and-preparing-for-summer-time-activities/

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

For more information go to www.zenonaplate.com

SUMMER SKINNY: HOT OFF THE GRILL

Nothing screams summer more than the good old barbecue ! Barbecues not only represent bonding, summer gatherings, summer rituals, flip cup beer pong, and of course a food fest!  From refreshing watermelon to juicy high calorie burgers and fatty sausages to decadent lemon meringue pie it’s  easy to get a lost in a food coma! If you’re clueless in how to have the skinniest barbecue around without sacrificing taste then look no further, and see what’s tips are hot off the grill!

EXTRA LEAN

A summer barbecue wouldn’t literally be a summer barbecue without the meat, so it’s a must to always go extra lean. Typical meats like thick sausages, lamb chops, chicken thighs and hamburger patties can contain as much as 20-30 grams of fat per serving, and it's for sure thing that most of us automatically load up on these items at barbecues where calories can really add up. By choosing lean cuts of meat like a lean cut of beef, ground turkey, pork, or skinless chicken breast you cut back on unnecessary calories and fat.  Another great option is to incorporate more seafood like tuna, salmon, sea bass, shrimp, or prawns.  For those that don’t eat meat try going for grilled tofu as your extra lean

PORTION TELLER

At Zen on A Plate always go for one plateful! Just be mindful of your portions when it comes to enjoying the foodfest at your barbecue!  Use the hand guide to measure portions wherever you are (refer back to my article Portion Teller). This concept should be applied to meats; savory sides, and of course deserts!

DIE HARD VEGGIE LOVER

 Like the notion of a “die hard chocolate lover” apply this mindset to the concept of veggies at a barbecue.  If veggies are not the first thing to be lining up on your plate, then reprogram your thoughts so that you become a “Die Hard Veggie Lover!” Mixed vegetables have so many nutritional benefits whether you add zucchini strips, peppers, tomatoes, carrots, eggplant , bok choy, squash, corn, peas, or broccoli don’t underestimate the power of veggies!

HEALTHY SALAD VERSION 2015

"Out with the old and in with the new!" Forget the old past time favorites of salad versions that included mayo based potato salad, coleslaw, and pasta salad.  Instead, think leafy greens like Kale, spinach, mixed greens, or arugula. Get even more creative beyond the mixed greens and try creating a quinoa salad, couscous, bean salad, edamame, squash, or fruit salad.

SIMPLE FOODS MADE DELISH THEORY

Using my philosophy of “ simple foods made delish” wherever you go will help you cut back on all those extra calories which are in sauces, sugary beverages, condiments, white carbohydrates/refined sugars, and processed foods. If it’s not a basic food from the pyramid like a fruit, veggie, meat, or whole grain most likely it’s not going to be great for you. These often include but not limited to; condiments, saturated cream based dips, white bread, butter, soft drinks, and chips are a few extras that we see at barbecues. Try to avoid as many pre-barbecue nibbles as you can, and if you are the one throwing the barbecue consider using a veggie based dip as hummus or avocado (guacamole) as a healthy side with veggies. Skip the white bread, and for healthy carb options use lettuce wraps, multi-grain bread, sweet potato recipes for baked fries,  or gluten free/dairy free dishes that focus on clean eating recipes.

DRINK WISELY

 Make water your "go to drink" wherever you go and you will see the difference in your weekly health goals. If water isn’t your thing then try adding sliced fruit to a vase of water and let it sit for a few hours so you have naturally flavored water, and to make it sweeter without the calories  add a natural zero calorie sweetner like Stevia. Always try to skip the soda because it contains unnecessary chemicals and sugar, even if it claims to be diet. Barbecues tend to bring out the full range bar, so if you like to drink go for skinnier choices like  a light beer, glass of red wine, champagne or vodka with club soda and a lime. Remember to not abuse drinking alcohol because that slows down your metabolism, and the effects are damaging to your body, so focus more on enjoying a drink or two with your meal.

 DESSERT 101

You don’t have to skip the dessert section at a barbecue, but just be smart about it. Scope out all the deserts, and if you don’t want to go for nature’s finest dessert aka fruit, then you must do your research to find out the healthiest option. To find out which desserts win an award for being the lightest choice ask the host if there are gluten free, dairy free, or vegan desserts options because these tend to be the healthiest which often call for less ingredients. Second, if there are no healthy options in site, then just shrink it! Do this by taking one or two desserts and just make it a mini version.  For example, if there is ice cream just go for one scoop of plain ice cream, similarly if there is chocolate cake eat half of slice and you can call this dessert! 

RECOMMENDED RECIPE : ROSEMARY SHRIMP SKEWERS WITH ARUGULA-WHITE BEAN SALAD FROM FITNESS MAGAZINE 

http://www.fitnessmagazine.com/recipes/dinner/healthy-grilling-recipes/

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.

for more information go to www.zenonaplate.com