Summer is here and so are backyard BBQ’s, picnics, and pool parties. However, sometimes we find it harder to stay on track with the summer party menus, cocktails, and wine. Since we all like to join our family and friends in these fun outdoor parties, here are some Smart Life tips to help you stay on top of your intentions to stick to clean eating without packing on extra pounds.

1. Don’t show up hungry: Eat something at home before you go to the BBQ or summer party. Getting satisfied on healthy foods before the festivities will make it less tempting to fill up later on things that will leave you feeling bad in the long run. Good choices for pre-party snacking are raw veggies with a little guacamole or hummus or a small wrap with veggies and avocado.
2. Bring a dish: Ask your host if it would be helpful and welcomed for you to bring a couple of dishes that will meet your clean eating goals and that you can also share with others. Find out what foods coordinate with what is being served so your dish will go along with the meal. It’s quite likely that another guest will have some specific food needs if the party is large enough, so prepare foods that are as allergen-free as possible – i.e., gluten-free, dairy-free, sugar-free will cover a lot of people’s needs these days. I included some great salad ideas in this newsletter that can be a great choice.
3. If you do decide to have a drink, eat something before you start to sip. Try to order a drink that is gluten free (i.e., gluten free vodka), cut with still or sparkling water, and ask that they have no simple sugar added. Vodka with lemon and sparkling water, or gin and tonic are examples. Alternatively, stick to wine, no more than one glass, and sip slowly. Wine spritzers are also an excellent way to make one glass of wine, sipped as two. Finally, it is a drink or dessert, not both.
4. Eat Naked: It doesn’t matter how many raw veggies you eat, if you slather them in ranch dressing, you’re not cutting calories. Most salad at BBQs such as potato salad, coleslaw, and pasta salads contain high amounts of fat. Eating ‘naked’ means avoiding as many sauces as possible, that way you get to control how many calories you consume. Instead, look for fresh vegetable salads with dressing on the side, raw crudite veggies, and grilled vegetables.
5. Stay hydrated with water and avoid the extra calories that are easy to rack up with sugary soda drinks. Symptoms of dehydration mimic those of hunger. Both sun and alcohol (especially together) can take a toll on your body’s water levels, so it’s important to drink plenty of water.

But remember, real life happens and food is an important part of pleasure and community – so if you slip out of the 100% clean and healthy eating plan – it’s okay! Eating well 80% of the time gives you some latitude the other 20%.

Today I’m sharing some reminders about how we can stay healthy and balanced during these challenging Pandemic times. I hope these tips help you get through these cold months at home and propel you toward the Spring!

Eat Clean

First and foremost, it is important to eat a clean, mostly plant-based diet, that is low in sugar and omits processed foods. My family and I mostly eat foods that are plant-based, along wild fish seafood, combining the best qualities of the Vegan and Mediterranean diets. Here are two easy and delicious fish recipes I’ve recently made, and you can find more easy fish recipes on my website:
1) Fennel and Orange Fish Fillet in Parchment
2) Whole Grilled Fish

Move Often

To keep up both my physical and mental health, I make sure I move my body every day. I choose whatever my body feels it is up to, whether it is walking on the treadmill, streaming a yoga class, or simply stretching. As long as I get some movement in, whatever it is, I feel balanced and generate positive energy. To avoid turning movement into a stressor, I no longer plan out what I am going to do in advance, only that I AM going to incorporate some movement every day.

Check out some of my favorite online exercise programs:

• Melissa Wood Health
• The Class by Taryn Toomey
• Body by Fleur

Learn Something New

One of the best ways to combat idleness is to learn something new! Luckily for us, technology now allows us to learn something new anytime we would like, even while trapped at home during a Pandemic! Here are some great educational resources that you can take advantage of:

1. MasterClass: This online learning platform has over 100 instructors who teach you new skills using curated videos. You can learn from the experts about cooking, writing, music, science, chess, interior design or a multitude of other topics. Moreover, the caliber of the teachers is incredible, and the videos are easy to watch on your TV, computer, or phone. All in all, this is a great way to get you off of Netflix and enhance your knowledge.
2. The Clock Yourself App: Although I am always trying to spend less time on my phone, using this App doesn’t make me feel as guilty because I actually get to keep my mind working while exercising my body. This app combines cognitive and physical challenges into a brain game that makes you think on your feet! It does cost $1.99, but it is absolutely worth it, and great for kids too.
3. Podcasts. Listening to podcasts has also become a regular part of my routine these days, especially while I am getting in my steps on the treadmill or walk outdoors. Here are some that I think you would find interesting:
   • Modern Love: this podcast by NPR features readings from a New York Times column about everyday love stories.
   • Off the Gram: this podcast at the intersection of wellness and social media dives into trending topics on Instagram. The women who run this show do a great job of bringing on knowledgeable expert guests, making the podcast extremely interesting and informative.
   • Heal Thy Self with Dr. G: this podcast is created by Dr. G, an expert in all things health and fitness. He does a great job of providing accurate and scientific information about things we all wonder about, while exposing health myths.

Try some Mindfulness

Say omm! Everyone should meditate for five minutes every day, not because you have to, but because you deserve it! The Skimm broke down the different ways to meditate and why it matters here.

The Smart Life Soup Cleanse this month includes an option to add home grown organic microgreens. My friend grows them locally and they are an amazing way to increase nutrients and help with the detox of the soup cleanse.

Microgreens are also available to buy in the Shop, so give these little nutrient-dense vegetables a try.

What are Microgreens?

Microgreens are essentially baby plants. After a seed is first planted, the seed germinates in the soil. This tiny shoot is the first stage of growth. The second stage of growth is known as the microgreen stage. As soon as the first leaves, or cotyledons, start to unfurl, these fragile shoots and first leaves are known as microgreens. Rather than grow them further, we harvest them at this time and we refer to them as microgreens. 

Why Microgreens?

Because the microgreens are harvested in the early stages of growth, they contain all of the nutritional framework of their full-grown counterparts, but in a tiny little package. This means you can eat fewer microgreens than the fully grown vegetable form, but you still get all of the nutritional benefits. It is often difficult to eat the amount of broccoli or kale, for example, that you would need from the full-grown plants in order to gain all the nutritional benefits. But in the microgreen form, the intensity of the nutrients allows you to eat a smaller portion and gain the same benefit.

Microgreens are also packed full of flavor! The flavor of each plant is intensified in its microgreen form. 

What are the nutritional benefits of Microgreens?

Phytochemicals in Microgreens

It’s reported that microgreens are up to 40 times more laden with phytochemicals than their full-grown counterparts. Phytochemicals help humans to protect against physical problems such as eye issues, bad LDL cholesterol, heart disease and Alzheimer’s disease. They are also powerful in inhibiting cancer, impeding the growth of cancer cells. 

Cancer-Fighting Cruciferous Microgreens

The Brassica family of vegetables make wonderful microgreens. Broccoli, cabbage, arugula, and other cruciferous vegetables, have long been famous for their ability to fight cancer and they offer a huge variety of positive health attributes.

Vitamins and Minerals

We all know that vitamins and minerals are essential for our health. The vitamin and mineral profile of each microgreen varies, depending on the type of microgreen, but a few examples include:

Potassium

Potassium is an electrolyte that helps to regulate systems in your body. It is important to keep your heart beating regularly, and it helps your nervous system function properly and your muscles contract. Sunflower microgreens, as well as basil and kale, all have large amounts of potassium.

Zinc

Zinc helps the body produce proteins and DNA, and is especially important in pregnancy and in growing fetuses. Zinc also helps your body ward off foreign bacteria and viruses. Wheatgrass is a good source of zinc.

Magnesium

Magnesium keeps your systems functioning, and has a hand in so many systems of the body, including nerves, bones, immunity, and the creation of red blood cells. Clover microgreens are a good source of magnesium.

Vitamin A

Vitamin A helps your organs work well and is important for vision, immunity, and reproduction. Vitamin A is found prolifically in beta-carotene. Many microgreens contain Vitamin A,  like carrots,  kale, and spinach.

Vitamin C

Vitamin C, also known as ascorbic acid, maintains the body’s body tissues. Vitamin C is essential for wound healing, strengthening cartilage, teeth and bones, and immunity. Pea shoots and cabbage microgreens are great sources of Vitamin C.

Vitamin K

Vitamin K aids the body in blood clotting and is helpful in bone metabolism. The microgreen garnet amaranth is a good source of Vitamin K, and although you may never have heard of amaranth, it is one of the most nutritionally-rich microgreens of all.

Vitamin E

Because it is so prolific, Vitamin E is a vitamin you don’t want to skimp on. Vitamin E increases the health of blood, brain, and skin. It has been known to slow down the effects of Alzheimer’s disease and is also important for vision, liver function, and prostate health. Daikon radish microgreens are a great source of Vitamin E.

Vitamin B

Vitamin B affects the way your brain works, the energy levels you possess, and how your cells metabolize. It also can prevent infection and promote cell health. Radishes and sunflowers are both great sources of Vitamin B.

Microgreens are available to buy in the Shop, so give these little nutrient-dense vegetables a try.

If you have been following recent published research in nutrition, nutrition blogs, and the news, you already know that following a plant-based diet has the best outcomes when it comes to long term health and longevity.  Summer is the best time to upgrade your veggie intake and explore new vegetables when the farmers markets and produce sections of the supermarkets are filled with fresh and colorful veggies and fruits.

I recommend making sure you are eating some organic raw veggies every day as they are rich in fiber, antioxidants and flavor. Summer is a great time to eat vitamin-C rich fruits and veggies, like red peppers, berries and oranges, together with your dark green iron-rich salad greens. Combining vitamin C with iron-rich greens, makes for better absorption of iron.

Roasting Veggies

When it comes to oven roasting veggies, I recommend using parchment paper rather than foil. Recent research suggests that when we use aluminum foil during cooking, some aluminum leaches into food. Leaching increases with higher heat (roasting and broiling) and acidity (tomatoes, vinegar, vitamin C–rich produce).

Is aluminum leaching into food bad? Maybe. The average person consumes between 7 and 9 milligrams of aluminum each day through diet. The Food and Drug Administration considers such levels generally safe, however, the Center for Disease Control’s Agency for Toxic Substances & Disease Registry suggests that consuming higher levels of aluminum than average may be linked to nervous system, brain, and bone diseases.

So, although some aluminum in the diet is inevitable, keep exposure minimal with simple changes such as switching to parchment paper over foil when roasting. You can use my Smart Life guide to Roasting Veggies to learn my tips for time and seasoning your roasted veggies.

Grilling Veggies

When it come to grilling veggies, the best is to combine the veggies in large bowl with cold-pressed organic olive oil, salt, and pepper. Spray your grill with olive oil or avocado oil and spread the veggies on a grill pan. Close the grill and cook on medium-high for 6-8 minutes, or until vegetables are browned.

Here is a new Grilled Zucchini recipe that my family and guests have been enjoying this season.