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"Let Food Be Thy Medicine"
Hippocrates
 
July 2013 
In This Issue
Take The Challenge
Food Focus - Strawberries
About Jean Varney
Quick Links
 

Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 

Greetings!  

 

The record-breaking heat and humidity that smothered the East Coast last week got me thinking.  I survived the stifling temperatures without AC and couldn't believe how my eating patterns and food preferences changed as a result.  I'm convinced more than ever that summer is nature's way of putting us on a diet.  As I've mentioned in the past, during the colder months of winter, we often gravitate toward heavy, fatty foods such as stews, rich sauces, and meats.  Consequently, most of us gain a little weight, which, quite frankly, we need to help us stay warm.  Summer, on the other hand, is a time when we lose weight.  Or do we?  Often we surround ourselves with air-conditioning to keep us comfortable.  We work, sleep and exercise in the cooler temperatures and doing so allows our body to continue to want the heavier meals we enjoy during the winter.  If you expose yourself to the warmer temperatures of summer, I'm confident you will find your appetite waning significantly and your body craving foods that are cooling and thirst quenching.  Ironically enough, the foods that are in season this time of year, namely fruits and vegetables, are just that.  Most are loaded with vitamins and minerals and consist of predominately water.  For the next 6 weeks, try turning up the AC in your home, at least during the day, get outside and experience the heat and see if you don't want more produce.  If so, replace some of your unhealthy snacks and heavier meals with fruit, veggies and vegetarian dishes - have an abundance of fruit and veggies with lighter forms of proteins such as yogurt, cottage cheese, fish, beans, eggs or chicken, and see if you don't lose weight, have more energy and quench your thirst along the way.  Below I've listed foods that are nutrient dense, mostly water and low in calories.  Get them in your diet, along with all veggies and let me know how you feel come September.

 

I won't be writing a newsletter in August but will resume it in September.  Enjoy the rest of your summer!

 

Best,

 

  Jeannie

 

Take the Challenge!

These fruits and vegetables contain at least 75% water by weight - From now until Labor Day, challenge yourself to over indulge in summer's bounty to satisfy your hunger and quench your thirst.  Notice how your body responds.  Your mood and energy should improve and your weight should drop ... Enjoy!

 

   

 

Food Focus - Strawberries
  

American's most popular berry is rich with antioxidants and packs a huge health punch.  It's long been documented that increased berry consumption is linked to improved cognitive and
memory function but now the latest research suggests this heart-shaped, summer favorite is not only good for the brain but also the heart. Anthocyanins, a type of flavonoids found in strawberries, has recently been linked to lower blood pressure, improved blood vessel function and reduced levels of C-Reactive Protein, a marker of inflammation in the body.  Researchers believe, in part, that this phytochemical is one of the reasons why women who eat 3 or more servings of strawberries a week have a 34% less chance of suffering an early heart attack than females who eat other fruits and vegetables but not berries.  Just a cup of these affordable treats contain a mere 46 calories, 3 grams of fiber, 140% of your daily value (DV) of vitamin C and 25% DV of manganese, an essential nutrient that helps the body process cholesterol, protein and carbohydrates.  Unfortunately, the Environmental Working Group ranks strawberries 5th among produce most likely to contain pesticide residue, so if you're concerned about ingesting pesticides, buy the organic variety of these delicious gems.    

Recipes of the Month

Strawberry Avocado Salad

 

Strawberry Romanoff

 

Strawberry Avocado Salsa

 

Spinach, Banana, & Strawberry Smoothie

 

About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.