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Helpful Nutrition Tips for A HEALTHY SUMMER Kick Off Your Summer With These Fresh Tips

Summer weekends at the beach, backyard barbecues, andoutdoordinners arefinallyhere, but these gatherings are often loadedwithhigh- calorie pasta salads, chips, ice cream, cocktails and beers. Enjoyyourwarmweather favorites while keeping your nutrition in check with the tips below. 1.Drinkgreentea insteadof sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourselfwith boilingwater and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari fora 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, andhealthy fat kicksyourmetabolisminto high gear and provides energy for the day. 4. Enjoysummerfruitsandveggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with

summer comes fresh choices. Including a mix of in-season colorful veggies inyourmeals gives your body a nutrient kick. 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 likelytoovereat andmore likelytostayenergized. 6.Hydrateoften. The summerheatmakesyou more susceptible to dehydration. Start offyour day by drinking two glasses of water and keep drinkingat eachmeal, aswell as beforeandafter yourworkout, to stay hydrated. Carry a water bottlewithyou as a reminder to stayhydrated. 7. Recoverwithapost-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart themuscle-buildingprocess, helpyour body recover from training, and boost your energy levels. 8.Pre-planyourmeals. Youplanyourweekend getaways and activities for summer. Why not yourmeals?Make it easybypreparingall ofyour food on Sunday so that you have enoughmeals for theweek. The best part: You’ll save money. http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for- a-healthy-summer.html

TRY THIS REFRESHING HEALTHY RECIPE! INGREDIENTS • 2 cups unsweetened Greek yogurt • 1 cup pineapple chunks • 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.

FITNESS IN THE SUMMER WORKOUT SAFELY THIS SEASON!

Put the cool factor back into yourworkout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles. 1. Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cool down improves performance in the heat —probably because it lowers your heart rate as well as core and skin temperatures. 2. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days;

if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler. 3. Summarize your intervals. To keep your fitness level up, do your regular cardioat a slightly slower pace, but add in 30-second speed bursts every three to fiveminutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. 4. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep themfrozen or grind them into a smoothie for a refreshing treat!

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