Summer Shape Up Series – #1

It’s that time of year.  The sun is shining, the weather is warmer, and the school year is wrapping up:  summer is upon us.  A mad dash to whip yourself into shape so you feel confident in your bathing suits, shorts and sleeveless shirts is at hand, but don’t panic.  There are a few easy things you can do to improve your health and your confidence.

Simplicity and consistency is key in not only achieving results, but maintaining what you’ve worked for.  Walking briskly for 30 minutes four to five times each week is good for your heart, and will tone your muscles.  Throw in a routine of push-ups, squats and lunges a few times each week and you’ll be pleasantly surprised at the results.

Limiting your trips through the fast-food drive-thru to just once per week (or better yet, once per month or not at all) is one of the healthiest things you can do for yourself.  Along with that, incorporate healthy choices into your everyday diet.

According to Fitness Magazine, the following is a list of some of the healthiest foods on the planet:

• Lemons: Just one lemon has more than 100% of your daily intake of vitamin C, which may help increase HDL (the good guys) cholesterol levels and strengthen bones.  Citrus also acts as an anti-inflammatory and may inhibit the growth of cancer cells.
• Broccoli: One medium stalk contains more than 100% of your daily intake of vitamin K and 200% of vitamin C, which can help stave off numerous cancers.
• Dark Chocolate: Just a quarter ounce daily can help reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in antioxidants.
• Potatoes: One red potato contains as much cell-building folate as a cup of spinach.  One sweet potato has eight times the amount of cancer-fighting vitamin A you need each day.
• Salmon: Wild caught, cold water salmon is a great source of omega-3 fatty acids, which can help reduce depression, heart disease and cancer – and help protect against Alzheimer’s disease.
• Walnuts: These delicious power-houses contain the most omega-3 fatty acids of all nuts, and help to reduce cholesterol, improve moods and fight cancer.  The fact that they look like a little brain is no coincidence.
• Avocados: One of the healthiest fats around, avocados can help to lower cholesterol, provide fiber and folate, and may reduce the risk of heart disease.
• Garlic: This powerful disease fighter can help inhibit the growth of bacteria (even E. coli).  Garlic is also a potent anti-inflammatory and can help lower cholesterol and blood pressure.
• Spinach: This cancer-fighter also contains lutein and other antioxidants important for eye health.
• Beans: Eating four servings of legumes each week can help lower your risk of heart disease by as much as 22%; Beans may also reduce your risk of breast cancer.

It makes perfect sense to incorporate these foods into your daily – you’ll be glad you did.  How about a spinach salad with grilled salmon, avocado slices, broccoli florets, kidney beans, grilled potatoes – topped with lemon/garlic vinaigrette?  Follow this mega-healthy salad with a square of dark chocolate, and a delicious, summer meal to help you shape up is complete.