Foods to keep the waistline slim this summer

Summer is by far my favourite season. I like the warmth of the sun on my skin, the constant sunshine, the long days and hot summer nights. It's really what I live for, especially in the U.K! Don’t get me wrong, I enjoy all season as it's healthy for the body to experience all climates and environments in moderation, but having a prolonged winter takes it toll on my body after a few months.

With summer, I tend to find my body wants to eat less heavy, comforting meals and craves more salads, fruits and water of course. This is a perfectly natural reaction and should be what a healthy body craves. Foods are seasonal for a reason and there are foods that should be consumed more in the summer than other months.

It is important to be careful what foods you consume though, as in the summer, hidden sugars in drinks and foods can easily pile on the pounds and have a lasting effect on your health, and not in a good way! It’s kind of a myth that summer means more exercise and healthier food choices for everyone. One eye-opening study found that kids gain weight three times faster over summer than they do the rest of the school year, thanks to a steady diet of junk food and video games [1]. And while there’s no comparable stat on grown-ups and weight gain, barbecues, state fairs, and waterside food vendors offer plenty of temptation.

Having said that, there are plenty of foods that are tasty, full on nutrients, easy to cook or eat raw and have many benefits for you whilst keeping the waistline slim. Here’s a list of some of them:

• Watermelon: Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during hot summer months. The good news is that you don't just have to drink water. You can eat it, too: in addition to delivering skin-protecting lycopene, watermelon is 92 percent water (hence the name). Another boon? Research shows that eating foods that are full of water helps keep you satisfied on fewer calories (Interestingly enough, drinking water alongside foods doesn't have the same effect) [2].
  
• Corn: Nothing says summer like fresh sweet corn. And did you know that two antioxidants—lutein and zeaxanthin—in corn may act like natural sunglasses, helping to form macular pigment that filters out some of the sun's damaging rays? It's true. The same antioxidants may also help lower your risk of developing age-related macular degeneration—the leading cause of blindness in people over the age of 60 (though much of the damage occurs decades earlier). Grilling them on the barbeque with some garlic butter is a nice touch [2]!
  
• Blueberries: Fresh blueberries straight from the berry patch are a special treat! Turns out the antioxidants in them may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise, according to recent research out of New Zealand. They also taste sweet and delicious and go well into most smoothies [2]!
  
• Wild Alaskan Salmon: Peak salmon fishing season is May through September in Alaska, where the local catch provides high levels of omega-3 fatty acids with low levels of environmental contaminants. Try this grill-ready glaze from Michael Ferraro, executive chef at New York City’s Delicatessen: Blend 1/8 cup harissa paste, 1/4 cup olive oil, 1 tbsp honey, 1 tsp chopped thyme, and 1/2 tsp brown sugar for about 30 seconds. Season both sides of your salmon with salt and pepper. Over high heat, grill the fillets flesh-side down until crisp-golden brown. Flip the fish, brush the seared side with your glaze, and transfer to the broiler until the glaze caramelizes [3].
  
• Korean fried chicken: A trendy food in South Korea that's caught on around the world, Korean fried chicken has won lots over as a crunchy finger food for hot weather. Koreans have perfected the holy fried chicken trinity: crispy, thin skin that still retains some gooey fat underneath, a strong spicy flavor and delicious moist meat. Goes well with a side of pickles [4].
  
• Melons: Summer's coolest, juiciest and healthiest foods are melons. You can use them in salads, desserts, smoothies, milkshakes and even salsa. They're good for the stomach, propel weight loss and help prevent many common health problems such as cancer, high blood pressure, heart disease and common colds and flues [5].
  
• Salad leaves: Amaranth leaves, rocket leaves, basil and other summer herbs should be tossed in a salad  bowl and topped off with a yogurt dressing to make a great summer salad. They create a powerhouse of nutrition and are a great way to lose weight. Bung in fruits, nuts, white meat, peppers, mint or coriander leaves to make a light and lovely meal [5].
  
• Sunflower seeds: Take these out to the ballgame (or golf course). Sunflower seeds are a terrific source of vitamin E, a quarter cup provides more than 90 percent of your daily need. They also offer a healthy dose of such key minerals as manganese, magnesium, and selenium [6].
  
• High protein drink: An Aloe Vera Berry Blast Protein drink will quench your thirst for a refreshing, sweetened drink without the sugar and extra calories of soft drinks. These drinks are made from a mix of easily digested proteins suitable for all liquid diets. It's a light, refreshing taste of summer in any season. Great frozen as popsicles! Only 70 calories. An average sized glass will contain 15 grams of protein [8].
  
• Infused water: Soda and sports drinks are some of the worst drinks for your teeth. They eat away at your teeth, cause dry mouth and are full of sugar. Water, however, is one of the best things you can sip, so serve up a healthy drink with a twist of whatever fruit you’d like. Infused waters are low in sugar and super hydrating. (Just go easy on citrus fruits. The acid in lemons and limes can be harsh on your teeth.) Bonus: Pitchers of infused water will also look beautiful on your table [7].
  

Hopefully the above list will give you some ideas about what foods to have during the summer season to keep the body healthy and the waist slim. Try and avoid fast food, takeaways, fruit juices, fruit flavored water, sweet alcohol and sugar filled snacks such as donuts and milk chocolate. They all contain hidden sugars and bad fats which won’t keep the waistline slim or your body healthy in the long term. The above list is by far not the only foods that should be consumed, but a rough guide to what should be eaten as a start before you explore.

I would also suggest to become more active in the summer. Take advantage of the longer days to go for walks and spend time outdoors as a family. If you have children, get them into the habit of exploring the world rather than being glued to the tv or a phone/tablet. By getting more sunshine outdoors, you’ll not only get the benefit of topping up the vitamin D, but get the benefit of being outdoors which is good for the lungs, eyes, blood and mental state. Being more active will contribute to you burning more calories and contributing to weight loss or maintaining a slim waistline.

If you feel you need help losing weight and getting beach body ready this summer or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References:

1. 17 Best and Worst Foods of Summer - http://www.health.com/food/17-best-and-worst-foods-of-summer#summer-fare
   
2. 8 Summer foods to add to your diet - http://www.eatingwell.com/article/105269/8-healthy-summer-foods-to-add-to-your-diet/
   
3. 50 Healthy summer foods - https://www.health.com/food/50-healthy-summer-foods#salmon
   
4. 25 Best foods for the summer - https://edition.cnn.com/travel/article/summer-food-dishes/index.html
   
5. 7 things you should eat this summer - https://food.ndtv.com/lists/7-things-you-should-eat-this-summer-695457
   
6. 20 summer foods that are healthier than you thought - https://www.rd.com/health/healthy-eating/summer-foods-healthier/
   
7. 7 MouthHealthy Tips for Your Summer Soiree - https://www.mouthhealthy.org/en/summer-entertaining
   
8. Seven best summer foods to lose weight - https://alevostore.com/blogs/alevo-articles/7-best-summer-food-if-youre-trying-to-lose-weight
   

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