Tips for eating healthy during the summer!
by Dr. Cutting

Summer is here and with the warm weather, comes summer activities such as picnics, trips and camping.

If you find yourself falling off the healthy food train during the summer, you are not alone.
What’s a camping trip without potato chips and hot dogs?
Have you ever tried taking a road trip without sugary and salty snacks?
It happens to all of us, but regardless, it leaves us feeling bloated, and cursed with the sugar/sodium hangover.


Summer also offers abundant healthy fruits and vegetables that can help you stay on track, even when those chips get passed your way.  The key is curb your hunger with healthy choices.  That way, if you do give into temptation, it won’t be an overindulgence.
1.  Salads
I can’t say that I’ve ever met someone say they like to make salads.  Well, here are some tips for you to assemble a delicious, healthy and most importantly, simple salad to add to your food plan.
– Prep: The more you prep, the easier it is to throw healthy meals together.  A few days in advance, chop up some red bell peppers, carrots, cucumbers, tomatoes and keep your greens and cabbage together for a quick salad base.
-Keep nuts and seeds on hand:  Nuts and seeds are a great source of healthy fat and protein.  You can add a kick to any salad with a handful of walnuts, sunflower seeds, pumpkin seeds or almonds!
-Dressings: If your healthy dressing is made ahead of time and stored in a convenient container, it will make easier to pack your salads for your day.

Lemon/Honey Vinaigrette Dressing:

1 Tablespoon Fresh Lemon Juice

1 Tablespoon Honey or sprinkle of Stevia

3 Tablespoons of Olive Oil or Avocado Oil

3 Tablespoons Apple Cider Vinegar

1 Tablespoon Mustard

Yogurt/Dill Creamy Dip/Dressing:

1 Tablespoon Fresh Lemon Juice

1 Tablespoon Honey or sprinkle of Stevia

3 Tablespoons of Plain Greek Yogurt or non-dairy option

3 Tablespoons of Olive Oil

3 Tablespoons Apple Cider Vinegar

1 Tablespoon Dill

2.  Smoothies
Life gets so busy and sometimes we don’t have time to sit down and eat a full meal.  Fortunately, smoothies are easy to grab n’ go, providing us with the sustenance we need to get us through our day.  Here are some tips, for easy-to-create, healthy and delicious smoothies.
– Keep greens AND fruit in individual containers in the freezer:  Freeze mason jars of spinach, kale, banana, berries and your other favorite ingredients, so they are easy to access and you can throw a healthy smoothie together.  By having these frozen ahead of time, you will use less ice and it makes for a creamier texture.
– Combine your powders:  Do you have 4 or 5 powdered superfoods to combine with your protein powder?  Combine your powders (maca, spirulina, flax seed, chia seed, hemp) ahead of time and store in a mason jar.  Just add a scoop and blend!

Chocolate Banana Smoothie:

1 scoop of protein powder, mixed with your favorite super foods

1 Tablespoon Raw Cacao Powder

1 Sprinkle of Stevia

1 Banana

1 cup of Almond Milk

1 cup of Spinach Leaves


3.  Simple Snacks
Your summer meals don’t always need to be complex.  As we have discussed, eating healthy this summer can be quick and simple.
-Grab an avocado:  Avocados are self preserving, until you are ready to eat them.  Grab a nice ripe avocado and fill it with some flavor, such as, feta cheese, pomegranates, cucumber, cilantro or other fresh herbs.
-Nut and seed mixes:  Everyone loves a good trail mix.  Combine your favorite nuts, seeds, and dried fruit for an easy snack that won’t leave any regrets.  You can even add some pieces of dark chocolate chunks for a little pick me up!

Healthy Food Choices and The Zone
The fourth zone regulates the digestion and assimilation of foods and the production of substance to keep the body in health. This zone is often found to be out of order in many cases.

When the fourth zone is out of harmony this is directly related to diet. If chemicals from foods, drinks or toxins are incorrectly combined there will be unpleasant reactions leading to discomfort and imbalances within the body.

Correcting the zone are greatly aided by proper eating habits.  Balancing this zone helps to support immune function, decrease sensitivities to foods, normalize appetite and weight as well as improve absorption of the nutrients in food you consume.
Adjusting this zone will help make healthy decisions about food, which will help balance out the body and your health!

We are here to help!
If you have any concerns about making healthy choices this summer, let’s talk…

Schedule an appointment with Dr. Cutting today!