6 Healthy Eating Tips For Your Summer Holidays!
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 Summer holidays
are for relaxing and are meant to be enjoyed, but you don't have to
sacrifice your health or beach body every time you attend a BBQ. These
6 BBQ survival tips can save you hundreds of calories you won't even
miss and keep you on track with your health and fitness goals.
Use small plates
Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it.
The difference can be as substantial as 50% fewer calories consumed,
yet everyone reports the same level of fullness and satisfaction. Try
borrowing a plate from the kids table or the dessert tray.
Eat slowly
People who eat more slowly eat fewer calories over the course of a
meal. BBQs are a perfect opportunity to pace yourself as you mix and
mingle with friends and family. The more you're chatting, the less
you're eating.
Eat healthiest foods first
If you are eating slowly and off small plates, you may as well fill
up on the healthiest stuff first. Salads are a great place to start
because watery vegetables slow digestion and have very few calories.
Try to choose something with protein as well, because these
will help you feel more satisfied sooner. Chicken breast is a good choice over sausage or some of the pre-packaged burgers that may have up to 50 grams of fat per single serving! Ouch!
Skip the chips, crackers and bread
Refined carbohydrates are the worst things you can eat because they
offer little satisfaction, loads of calories and dangerous insulin
spikes. BBQs are filled with wonderful food, so do yourself a favor and
save your calories for the really good stuff.
You don't have to eat your burger without a bun, but pass on the
pointless chips and other snacks that lure you when you're not
thinking. If you're feeling bored, grab a Frisbee instead.
Keep dessert small
The difference between a large slice of cake and a smaller slice of
cake can be hundreds of calories. And to reiterate, sugar and refined
carbohydrates are the most dangerous foods. You don't have to pass on
dessert completely, but keep your portion sizes in check for this
course.
Think before you drink
There is a place for alcohol in a healthy lifestyle, but making
smart choices can be the difference between losing or gaining weight
(not to mention your self-control). One sugary margarita can have
600-800 calories. That means 3 margaritas is more food than you should
be consuming in an entire day. Is that really worth it? Stick with wine
or beer, drink plenty of water and remember to pace yourself.
Small tricks can save you hundreds and potentially thousands of
wasted calories that you will never notice or miss. Why sacrifice a
good time when you can just upgrade your healthstyle?
Adapted from summertomato.com
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Dr P's Tabouleh Salad
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 One of our favorite summer salads which has become a staple in our house is this variation of Tabouleh salad. It is great to make up ahead of time and add to a simple romaine salad with some chicken or salmon at dinner time, in a wrap with some hummous for lunch for a complete vegetarian protein source or even in scrambled eggs for breakfast!
This recipe is all the things that great fresh food is; plant based, mostly raw, wheat, gluten and dairy free. I hope you enjoy it as much as we do.
1 large bunch of fresh parsley (well washed!)
1 red pepper finely diced
2 Tbsp fresh mint or 1 herbal mint teabag
3 green onions sliced
1/2 cup of brown rice cooked and cooled
1/2+ cup fresh lemon juice (add more to taste)
1/4 cup good olive oil
ground pepper
Cook rice and let cool. Chop all vegetables then combine all ingredients in a large glass bowl. lasts one week in the fridge!
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