Stay On Track This Summer

I hope you are enjoying your summer so far and that you are taking great care of yourself. This month’s newsletter is meant to support you in your efforts to stay on track while having a safe and rejuvenating summer.

Exercise Safely in The Heat

Exercising safely in the heat is super important if you want to avoid heat-related illnesses like heat exhaustion or heat stroke. Here are some tips to keep you safe and in the zone of fun and friendship!

  1. Choose the Right Time: Do your best to exercise before 10 or 11 AM and after 4:00 pm to avoid the hottest part of the day
  2. Stay Hydrated: Drink plenty of water before, during, and after your workout. Try to hydrate consistently throughout the day, not just when you’re exercising. Electrolyte drinks can be beneficial if you’re sweating heavily.
  3. Wear Appropriate Clothing: Wearing lightweight, loose-fitting, and light-colored clothing will allow your body to breathe and helps sweat evaporate. Avoid dark colors that absorb heat.
  4. Know Your Limits: Do yourself a favor and adjust the intensity and duration of your workouts to be less intense and shorter. For example, if you normally work out for an hour – reduce to 30-40 minutes and take more frequent breaks.
  5. Seek Shade or Cool Areas: If you can, exercise in shaded areas. Another option would be to exercise indoors in an air-conditioned environment during peak heat times.
  6. Listen to Your Body: Pay attention to how you feel during your workout. Stop immediately if you start feeling dizzy, nauseated, have a headache, feel weak, are getting cramps, or if you are sweating excessively. Let it go friend! You can resume your routines when it is less hot out there.
  7. Friendship!: Exercise with a friend or let someone know your plans as you go to workout (check back in when you’re done so they know you didn’t evaporate!) This can be really important in hot weather to monitor each other for signs of heat-related illness.
  8. Cool Down: After your workout, cool down gradually by walking and stretching. Use cool towels or take a cool shower to lower your body temperature.

10 Healthy Summer Recipes for Staying on Track While Having Fun~

Nurture yourself with delicious and healthy recipes that can keep you feeling great while you hit the parties, camping and beach events with fresh ingredients, vibrant flavors, and nutrient dense foods.  Here are a few summer friendly recipes to inspire your tastebuds this summer (modify as necessary for your food intolerances):

1. Mango Avocado Summer Rolls with Peanut Dipping Sauce

  • Ingredients:
    • Rice paper wrappers
    • Mango, thinly sliced
    • Avocado, thinly sliced
    • Carrot, julienned
    • Cucumber, julienned
    • Fresh mint leaves
    • Fresh cilantro leaves
    • Rice vermicelli noodles, cooked and cooled
    • For the Peanut Dipping Sauce:
      • Peanut butter
      • Soy sauce
      • Lime juice
      • Honey or maple syrup
      • Sriracha sauce (optional)
      • Water, as needed
  • Instructions:
    • Prepare all the filling ingredients and set aside.
    • Fill a large bowl with warm water. Dip one rice paper wrapper into the water for a few seconds until it softens.
    • Lay the wrapper flat on a clean surface.
    • Arrange slices of mango, avocado, julienned carrot, cucumber, mint leaves, cilantro leaves, and a small portion of rice vermicelli noodles in the center of the wrapper.
    • Fold the sides of the wrapper over the filling, then roll tightly to enclose the filling completely.
    • Repeat with remaining wrappers and filling ingredients.
    • For the Peanut Dipping Sauce: In a small bowl, whisk together peanut butter, soy sauce, lime juice, honey or maple syrup, and sriracha sauce (if using). Thin with water to desired consistency.
    • Serve the summer rolls with the peanut dipping sauce on the side.

  1. Grilled Mediterranean Chicken Skewers

  • Ingredients:
    • Chicken breast, cut into chunks
    • Cherry tomatoes
    • Red onion, cut into chunks
    • Bell peppers, cut into chunks
    • Zucchini, sliced
    • Lemon, cut into wedges
    • Fresh parsley, chopped
    • Extra virgin olive oil
    • Garlic, minced
    • Dried oregano, thyme, and rosemary
    • Salt and pepper to taste
  • Instructions:
    • In a bowl, combine olive oil, minced garlic, dried herbs, salt, and pepper.
    • Marinate chicken chunks in the mixture for at least 30 minutes.
    • Thread chicken, cherry tomatoes, red onion, bell peppers, and zucchini onto skewers.
    • Grill over medium-high heat until chicken is cooked through, and vegetables are tender.
    • Serve with lemon wedges and sprinkle with fresh parsley.

  1. Mediterranean Quinoa Salad

  • Ingredients:
    • Quinoa, cooked and cooled
    • Cherry tomatoes, halved
    • Cucumber, diced
    • Red bell pepper, diced
    • Red onion, finely chopped
    • Kalamata olives, pitted and sliced
    • Fresh parsley, chopped
    • Feta cheese, crumbled
    • Extra virgin olive oil
    • Lemon juice
    • Garlic, minced
    • Salt and pepper to taste
  • Instructions:
    • In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, and olives.
    • In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
    • Pour dressing over the salad and toss gently to combine.
    • Sprinkle with crumbled feta cheese and fresh parsley before serving.

  1. Chickpea Salad

  • Ingredients:
    • Chickpeas, cooked or canned (drained and rinsed)
    • Cucumber, diced
    • Cherry tomatoes, halved
    • Red onion, thinly sliced
    • Kalamata olives, pitted and halved
    • Fresh parsley, chopped
    • Feta cheese, crumbled (optional)
    • Extra virgin olive oil
    • Lemon juice
    • Garlic, minced
    • Salt and pepper to taste
  • Instructions:
    • In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, and olives.
    • In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
    • Pour dressing over the salad and toss gently to combine.
    • Sprinkle with fresh parsley and crumbled feta cheese (if using) before serving.

  1. Grilled Vegetable Tacos

  • Ingredients:
    • Corn or flour tortillas
    • Assorted vegetables (such as bell peppers, zucchini, eggplant, mushrooms)
    • Olive oil
    • Cumin, paprika, garlic powder
    • Lime wedges
    • Avocado slices
    • Fresh cilantro, chopped
    • Salsa or hot sauce (optional)
  • Instructions:
    • Preheat grill to medium-high heat.
    • Brush vegetables with olive oil and sprinkle with cumin, paprika, and garlic powder.
    • Grill vegetables until tender and lightly charred, flipping once.
    • Warm tortillas on the grill for about 30 seconds on each side.
    • Fill tortillas with grilled vegetables.
    • Serve with avocado slices, fresh cilantro, lime wedges, and salsa or hot sauce if desired.

  1. Grilled Salmon with Mango Salsa

  • Ingredients:
    • Salmon fillets
    • Olive oil
    • Salt and pepper to taste
    • For the Mango Salsa:
      • Ripe mango, diced
      • Red bell pepper, diced
      • Red onion, finely chopped
      • Fresh cilantro, chopped
      • Lime juice
      • Jalapeno, seeded and minced (optional for heat)
  • Instructions:
    • Preheat grill to medium-high heat.
    • Brush salmon fillets with olive oil and season with salt and pepper.
    • Grill salmon for 4-5 minutes per side, or until fish flakes easily with a fork.
    • Meanwhile, prepare the mango salsa by combining diced mango, bell pepper, red onion, cilantro, lime juice, and jalapeno (if using) in a bowl.
    • Serve grilled salmon topped with mango salsa.

7. Grilled Portobello Mushroom Burgers

  • Ingredients:
    • Portobello mushroom caps
    • Balsamic vinegar
    • Olive oil
    • Garlic powder
    • Salt and pepper to taste
    • Burger buns
    • Toppings of your choice (lettuce, tomato, avocado, cheese)
  • Instructions:
    • Preheat grill to medium-high heat.
    • In a bowl, whisk together balsamic vinegar, olive oil, garlic powder, salt, and pepper.
    • Brush mushroom caps with the balsamic mixture.
    • Grill mushrooms for 4-5 minutes per side, or until tender and lightly charred.
    • Toast burger buns on the grill if desired.
    • Assemble burgers with grilled portobello mushrooms and your favorite toppings.

  1. Grilled Lemon Garlic Shrimp Skewers

  • Ingredients:
    • Shrimp, peeled and deveined
    • Garlic, minced
    • Lemon, juiced and zest
    • Fresh parsley, chopped
    • Olive oil
    • Salt and pepper to taste
  • Instructions:
    • In a bowl, combine minced garlic, lemon juice and zest, chopped parsley, olive oil, salt, and pepper.
    • Add shrimp to the bowl and toss to coat evenly.
    • Marinate shrimp for at least 15-30 minutes.
    • Preheat grill to medium-high heat.
    • Thread shrimp onto skewers.
    • Grill shrimp skewers for 2-3 minutes per side, or until shrimp are pink and opaque.
    • Serve hot with additional lemon wedges.

9. Grilled Chicken and Vegetable Salad

  • Ingredients:
    • Chicken breasts, pounded to even thickness
    • Bell peppers (any color), sliced
    • Zucchini, sliced lengthwise
    • Red onion, sliced
    • Cherry tomatoes
    • Mixed greens (such as spinach or arugula)
    • Olive oil
    • Balsamic vinegar
    • Fresh herbs (such as basil or thyme), chopped
    • Salt and pepper to taste
  • Instructions:
    • Preheat grill to medium-high heat.
    • Brush chicken breasts and vegetables with olive oil and season with salt and pepper.
    • Grill chicken for 6-7 minutes per side, or until cooked through and juices run clear.
    • Grill vegetables until tender and lightly charred, turning occasionally.
    • Let chicken rest for a few minutes before slicing.
    • In a large bowl, combine mixed greens, grilled vegetables, and sliced chicken.
    • Drizzle with olive oil and balsamic vinegar.
    • Sprinkle with fresh herbs and toss gently to combine.
    • Serve warm or chilled.

10. Paleo Zucchini Noodles with Pesto and Cherry Tomatoes

  • Ingredients:
    • Zucchini, spiralized into noodles
    • Cherry tomatoes, halved
    • Pine nuts
    • Fresh basil leaves
    • Garlic, minced
    • Lemon juice
    • Extra virgin olive oil
    • Nutritional yeast (optional for cheesy flavor)
    • Salt and pepper to taste
  • Instructions:
    • In a food processor, combine pine nuts, basil leaves, minced garlic, lemon juice, nutritional yeast (if using), salt, and pepper.
    • Pulse until ingredients are finely chopped.
    • With the food processor running, slowly add olive oil until a smooth pesto sauce forms.
    • In a large skillet, heat a drizzle of olive oil over medium heat.
    • Add cherry tomatoes and cook for 2-3 minutes until softened.
    • Add zucchini noodles to the skillet and sauté for 2-3 minutes until tender.
    • Stir in pesto sauce until noodles are evenly coated.
    • Serve immediately, garnished with additional pine nuts and fresh basil if desired.