Helpful Nutrition Tips for A HEALTHY SUMMER Kick off your summer with these dieting tips

5. SNACK AT WORK. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat andmore likely to stay energized. 6. HYDRATEOFTEN. The summer heatmakes youmore susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. RECOVER WITH A POST-WORKOUT SHAKE. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. PRE-PLAN YOUR MEALS. You plan your weekend getaways and activities for summer. Why not yourmeals?Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warmweather favorites while keeping your nutrition in check with the tips below. 1. DRINK GREEN TEA INSTEAD OF SWEET TEA. Green tea has a natural component that helps speed up yourmetabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. SERVE SEAFOOD. Summer is the ideal time to get the freshest catch fromyour local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. DON’T SKIP BREAKFAST. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks yourmetabolism into high gear and provides energy for the day. 4. ENJOY SUMMER FRUITS AND VEGGIES. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including amix of in-season colorful veggies in your meals gives your body a nutrient kick.

HEALTHY RECIPE Skinny Orange Creamsicles

• 2 cups unsweetened Greek yogurt • 1 cup pineapple chunks INGREDIENTS

• 1 orange • 1-2 tsp. vanilla extract • 1 tbsp. honey

DIRECTIONS In a high-speed blender or food processor, combine all ingredients. Process until completely smooth. Pour into popsicle molds and freeze until solid. Try swapping the orange with different fruit. Serves 6.

*Blend in spinach for a boost of greens. for-a-healthy-summer.html

PATIENT SUCCESS What Our Patients Are Saying

“Thanks to Austin Manual Therapist Tommie Baugh for being amazing, professional, and knowledgeable! Our daughter is herself again! I highly recommend this group and trainer!”

- Erica H.

“Austin Manual Therapy Association and its staff are awesome. They’re kind and totally keep the focus on you and your recovery! My doctor couldn’t have recommended a better place! ”


- Kim F.

Made with FlippingBook Annual report