One of the best ways to keep your body healthy and immune system in tip-top shape is to stay moving and reduce inflammation. Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. In order to stay healthy, we advise all of our patients to stay flexible, strong, well-balanced, and fueled by a nutritious diet. Follow these guidelines to boost your immunity: STAYING ACTIVE BOOSTS YOUR IMMUNITY!
HELPFUL NUTRITION TIPS FOR A H E A L T H Y S U M M E R
Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loadedwith high- calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather 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 your metabolism. 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 from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. DON’T SKIPBREAKFAST. When youwake up in the morning, your body is running on fumes. Eating a breakfast withprotein, carbs, andhealthy fat kicks your metabolism 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 a mix of in-season colorful veggies in your meals gives
your body a nutrient kick.
5. SNACK ATWORK. 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. HYDRATE OFTEN. The summer heat makes you more 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. RECOVERWITHAPOST-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 your meals? Make it easy by preparing all of your food on Sunday so that you have enoughmeals for the week. The best part: You’ll save money.
1. Stay active & start exercising.
2. Eat nutritious foods.
3. Stay hydrated!
4. Refrain from smoking.
5. Get a good amount of rest.
6. Stretch regularly.
7. Take frequent breaks for breathing exercises (inhale & exhale deeply). 8. Continue your home exercise program 2-3 times per week.
http://www.coreperformance.com/daily/live-better/15-nutriton-tips-for- a-healthy-summer.html
HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA
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INGREDIENTS
• 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
INSTRUCTIONS
Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chickenmarinate for at least 15minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss tomix. Top the cilantro lime chicken with the avocado salsa and serve.
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