Get Healthy This Summer

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Summer is a wonderful time to start developing healthier eating habits. It is a much hotter time of the year and instead of something heavy to eat, try eating something light and refreshing like a salad. Be sure to go easy on the salad dressing, use low-fat ingredients and plenty of fresh vegetables and fruits. This will help you have a filling meal without all of the calories and guilt.

Most of us can look at our plates and realize that we are missing something. It is probably your fruits and vegetables because they should fill up half of your plate. One of the great things about them is that they are low in calories and high in fiber. It doesn’t matter what source you use. They can be fresh, canned, or frozen. Adults need about 1 ½ – 2 cups of fruit and 2-3 cups of vegetables daily. There are many different reasons to add more to your plate. Fruit and vegetables are delicious, convenient, low in calories, high in vitamins and minerals, reduces your risk of disease, and there is such a wide variety.

During the summer months, the kids are out of school and not doing all of their extracurricular activities, so why not let them help prepare their meals. They can even help make you some healthy snacks for you to eat at work. Let them put vegetables such as carrots and celery in a snack bag for you to munch on at work. Fill a small cup with fresh fruit slices, add 100% fruit juice and freeze. These are delicious frozen treats to eat during the hotter summer months instead of always turning to ice cream.

Strawberry & Spinach Salad – Serves 4



  • 2 bunches spinach, rinsed and carefully dried
  • 4 cups strawberries, sliced
  • ½ cup extra virgin olive oil
  • ¼ cup white wine vinegar
  • ½ cup white sugar
  • ¼ tsp. paprika
  • 2 Tbsp. sesame seeds
  • 1 Tbsp. poppy seeds


In a large bowl, toss together the spinach and strawberries. In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries and toss to coat.