Eat Right! Right Now!

Finally, summer is here for those of us who do not reside in places where the sun is always shining. Hopefully by now we have all gotten our summer bodies in check. To be honest I tried but I am not completely there and if you are not close or completely there either don’t panic. Summer is a great time of year because it's hot, and when it's hot most of us eat less and we eat lighter. There is still time to improve on yourself and your quest to live a healthier life.

To cool down on those hot summer days try unsweetened ice tea. I recently started drinking unsweetened flavored ice tea and I'm finding that I don't miss the sugar. Try teas with natural fruit flavorings like pomegranate, peach, jasmine or passion fruits. Freshly made lemonade with a touch of mint is also a great thirst quencher with very little calories. Frozen fruit smoothies are a great cool me down, so are yogurts fresh chilled fruits and even ice cream. Eat ice cream and other naturally fatty and sweet foods in moderation. Do not eat them daily. Frozen fruit bars and ice pops made with 100% fruits juices are also delicious summer treats. Water, drink plenty of it. Water is one of the best ways to quench thirst and cool down in the heat.

For meals that are satisfying and don't require hours over a hot stove get creative. Try cold crisp salads with a protein source such as baked fish, chicken breast, and eggs cooked beans or cheese on top. Stir fry boneless chicken breast with vegetables. Put your grill to use. Grilling is a great way to reduce fat from meats; it is also an opportunity for you to increase your vegetable intake. Grilled vegetables are delicious and easy to prepare and they make a great side dish to any protein selection. Whole grain pasta salads are more than just a side dish, toss in cooked shrimps, crab meat or grilled chicken and you have a tasty meal that takes less than 30 minutes to prepare.


If exercising outdoor becomes harder due to the heat then change your workout schedule. Choose to workout earlier in the morning when it is not as hot, or later in the evening when the sun goes down. This would also be a great time to join a gym, or invest in a workout video that can be done in the comfort of your home. Stay cool in the pool. Swimming or playing in the pool for 30 minutes or more will keep you cool and help you stay active in the heat.


The weather good or bad is no excuse to not stay motivated and dedicated to your quest for a healthier lifestyle. Lets begin to limit our excuses and stay focused on the task at hand, living our best lives possible.

Stress and Emotional Eating

Stress can be defined as the body's natural physiological response to situations or stimulus, which are perceived as "dangerous". Stress can affect anyone at anytime. Stress can be triggered by changes in our daily lives such as a job change, moving to another city, losing friends or family members, or just being overworked and burdened with the activities of every day life. Whatever the cause it is important that we understand the relationship between stress and unhealthy eating habits.

Unresolved stress can lead to depression and anxiety. Depression, Anxiety and Stress can all lead to us having an emotional dependence on foods. Emotional eating becomes a factor when we use foods to comfort ourselves instead of dealing with the actual triggers causing our anxieties, stress or depression. Emotional eating leads to overeating, which in turn leads to further weight gain and more stress. The first step in the battle of the bulge is to recognize what you eat, and when and why you that particular food.

If you reach for food when you are stressed then consider doing the following:

Keep a journal. Begin documenting everything you eat, the time you ate it, where you ate it and how you were feeling at that time. This will help you identify any stress, negative thoughts or emotions that lead to you eating the way you did.

Identify eating patterns directly related to stress, or emotional eating. Do you overeat after a stressful day at work, do you plop yourself in front of the television with food to watch your favorites show. If you recognize these triggers you can then begin to resolve them. Instead of going straight home from work after a stressful day, go for a brisk walk or a jog. Sign up for a dance or an art class, something you enjoy doing that will help you unwind and relieve some of the stress. Switching up your daily routine is also an effective way of dealing with stress.

Remove unhealthy foods from your home and avoid purchasing unhealthy foods when out or at work. Be prepared, if work is your biggest stress factor then that is where you will consume the most foods. Having healthy snack options at work becomes imperative. Purchase healthy snacks in advance measure them out based on serving suggestions from the label and keep them readily available at your desk. The same applies to the home. Avoid having foods around that are not beneficial to your health and your body.

Exercise. I cannot stress enough the importance of exercising not just for weight loss, or weight management but also for our emotional well-being. Exercising releases hormones that make us feel good. It’s also a great way to clear the mind of stress and worry.

Being tempted to eat certain foods due to stress is perfectly normal. Learning how to manage the temptation can be daunting but it is attainable. Start with small goals and take it one day at a time. Remember you are learning to undo something that have been ingrained in your daily routine for a very long time, understanding that there is no quick fix will help you stay motivated for the long run.

Treat your mind then the body will begin to heal! That’s the whole body concept.