It’s that time of the year again! The flowers have bloomed, the sun Is blazing…….and your favorite pair of summer shorts no longer fit. We quickly come to the harsh reality that our festive eating habits during the holiday season have come back to bite us. Literally. Many of us, unsurprisingly, feel that we’ve missed the “perfect time” to embark on a new journey of healthy lifestyle habits—that couldn’t be further from the truth!
Summer can be one of the best times to get in shape! With the warm weather, outdoor activities, and delicious seasonal vegetables, there are so many ways to mix up workouts and meals to keep fitness fun. While it is a great season for healthy foods and outdoor exercise, some people find it is difficult to stay on track due to vacations and family cookouts. Here are some simple, creative ideas to stay on track and still have an amazing summer!
- A 60 minute workout is only 4% of your day. During the summer the sun comes out earlier and goes down later so there is no excuse not to get outside and get moving! Walking or jogging on the beach is the perfect way to get your heart rate up while enjoying the sun. Take it to a pond or pool and swim some laps to cool off while working your muscles. Head to the playground for a picnic and games—adults can use monkey bars too, right?! Your workout doesn’t have to be all at once either, you can simply stay more active during the day by walking more. Or take 5-10 minutes for every hour you’re sitting down to do squats, lunges, and get your body moving!
- With all that activity, make sure you hydrate, hydrate, hydrate! Water is such an important part of your body’s nutrition. Drinking plenty of water helps detox your body, boosts skin health, regulates body temperature, and more. We recommend drinking at least 64 oz to hydrate properly.
- You can’t out-train a bad diet! There are so many delicious recipes that can help you lose weight this summer. What we’re cooking this weekend will get your taste buds droooooling! (Check out the recipes below)
- With farmers markets in full bloom and so many nutritious vegetables stocking the shelves of supermarkets, the summer is a perfect time to start exploring new flavors, new veggies and new technique. So many of us become intimidated and overwhelmed by the concept of home cooking or meal prepping and we let that fear hold us back. Let us remove that paralyzing fear and show you how simple and stress free a healthy and good-for-you meal can be. You probably already have most of the ingredients in your spice cabinet or refrigerator, or maybe even one could be something you saw in the grocery store and skipped over because it was unfamiliar. Let food be thy medicine and thy fuel. A well designed and laid out menu can not only nourish the body but heal and invigorate life. Explore some of our favorite recipes below!
Roasted Chicken Thighs
3lbs of Chicken Thighs (about 6-8 Chicken Thighs) – Make sure you’re choosing good quality, free range chicken.
2 Tablespoons Olive Oil or Avocado Oil
2 Teaspoons Sea Salt
2 Teaspoons Garlic Powder
2 Teaspoon Onion Powder
1 Teaspoon Black Pepper
- Preheat oven to 400 degrees. Line a large baking sheet with foil for easy cleanup and set aside.
- Remove the chicken thighs from their packaging and pat them dry with paper towels.
- Place chicken in a medium size bowl, and coat with oil.
- In a small bowl mix together the salt, pepper, garlic powder, onion powder, Italian seasoning, and paprika. Add spices to chicken and toss to coat evenly.
- Arrange the chicken thighs on prepared baking sheet.
- Bake chicken in preheated oven for 35-45 minutes.
Roasted Herbed Radishes
3-4 bunches of radishes (greens removed if applicable)
2-3 tablespoons Olive Oil or Avocado Oil
½-1 teaspoon Sea Salt
1 teaspoon Dried Rosemary
1 teaspoon Oregano
- Preheat oven to 375 degrees. Line a baking sheet or ceramic baking dish with foil for easy cleanup and set aside.
- Wash and dry radishes. Cut into quarters and place in medium size bowl.
- Add oil of your choice, and seasoning.
- Place radishes onto prepared baking sheet or dish.
- Roast radishes for 15-20 min or until desired crispy and tender texture is acquired.
Arugula and Fennel Salad with Pickled Ginger and Apple Cider Vinaigrette
1 package of Fresh Arugula
1-2 Fresh Fennel Bulbs
“Ginger People” Pickled Ginger (maintenance only)
- Remove green tops of the fennel bulbs. Cut off root ends and cut in halves.
- In a small sized bowl, make an ice bath of cold water and ice cubes.
- With mandolin or larger sliced side of a cheese grader (whatever is handy) grade or thinly slice fennel and place in ice bath.
1 garlic clove, minced
1 tablespoon Dijon mustard
1/4 cup raw apple cider vinegar
2 tablespoons fresh lemon juice
1/3 cup extra-virgin olive oil
Stevia or Monk Fruit Extract to taste
- Place garlic, mustard, vinegar and lemon juice in a blender and pulse till well combined and garlic is incorporated. While blender is on low, slowly add in oil to create an emulsified vinaigrette. Slowly drop in Stevia or Monk Fruit to desired taste. Season with salt and pepper.
- In a medium sized bowl, add arugula
- Remove fennel from ice bath and drain excess water and add to arugula
- Add a bit of the ginger
- Drizzle in dressing and toss salad