We LifeBalance bloggers have been loving summer’s fresh cherries and berries, and we’re trying to make the most of the short windows in which we can enjoy them at their freshest and most flavorful! Not to mention most berries are packed with all kinds of nutritional goodness, and they are fairly low in sugar, making them a great choice for a sweet treat. So, in the spirit of berry season, we thought we’d find some tasty-looking recipes to share, as well as some tips for preserving these little treasures as long as possible.

Recipes

To satisfy your sweet tooth, try one of these healthy options:

• SinnyMs.: FroYo Bites
• Baker by Nature: Healthy Blueberry Banana Bread
• Oh My Veggies: Blackberry Almond Smoothie
• In It 4 the Long Run: Healthy Blackberry Crisp
• Elana’s Pantry: Low-Carb Strawberry Crisp
• $5 Dinners: Berry Yogurt Bark
• Yummy Healthy Easy: Cherry Sorbet
• Know Your Produce: Cherry Ice Pops

 

For a berry-infused meal, try these recipes:

 

• Two Peas & Their Pod: Blackberry, Watermelon, and Mint Salad
• Carlsbad Cravings: Berry Feta Salad
• Taste of Home: Berry Pretty Pork Roast
• Food Network: Rosemary Beef Tenderloin with Blackberry Sauce
• Saveur: Blueberry Barbeque Chicken
• FoodieCrush: Strawberry and Avocado Salad with Chicken
• Bon Apetit: Grilled Salmon with Quick Blueberry Pan Sauce
• All Recipes: Blackberry Habanero BBQ Sauce

 

Pick Your Own

Fresh berries can be spendy (which is probably the only thing keeping our cravings in check). But if you’re interested in picking them yourself, you can potentially save a ton of money! Check out www.PickYourOwn.org to find a u-pick farm near you.

 

Preserving

It can be tricky to make these sweet little treats last more than a few days in the fridge, so here are a few tips for preserving them:

• We haven’t tried it ourselves, but we’ve heard and read that a quick dip in a mixture of water and vinegar can help kill bacteria and keep berries fresh longer.
• Freezing berries properly lets you enjoy them in smoothies and recipes months after harvest (if you can wait that long). Check out this Better Homes & Gardens article for tips.
• Canning is always an option! If you’re new to it, you can check out these tips from the National Center for Home Food Preservation.

 

We hope these recipes and tips help you enjoy the summer berry harvest! Bon appetit!

With so much fun to be had during the summer, it can be all too easy to forget to pay attention to one important component of health: hydration. Of course, drinking plenty of water feels most critical when you’re outside in the summer’s heat, a time when most of us are suddenly conscious of our hydration. But are you making sure that you’re drinking enough H2O when you aren’t out in the blistering sun?

According to The Chicago Tribune, more than half of Americans are chronically dehydrated, and CBS news says that number is closer to 75%. This is troubling, because our bodies need water to perform virtually every function, from transmitting neurons to breaking down foods, lubricating joints to regulating hormones. No surprise then that dehydration, whether mild or severe, can have all kinds of negative consequences, including slowed metabolism, abnormal blood pressure, constipation, brain fog, mood swings, and fatigue.

Most experts strongly recommend focusing on water as your source of hydration; unlike many coffee drinks, sodas, energy drinks, and juices, water brings with it no extra calories, fat, sugar, caffeine, fake sugar, or other artificial ingredients. It’s exactly what your body is asking for.

How much water we need varies according to a number of factors, including gender, weight, and activity level. Getting eight to ten cups a day is still a safe bet. But we prefer The Mayo Clinic’s guideline, which says, “Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow — and measures about 6.3 cups (1.5 liters) or more a day if you were to keep track — your fluid intake is probably adequate.”

If you’ve experienced any of the following symptoms lately, they may be due to mild dehydration. Try drinking a little more water to see if it helps.

• Dry, itchy skin
• Headaches
• Fatigue/low energy
• Dizziness
• Infrequent urination (and dark-colored urine)
• Irritability
• Frequent muscle cramps

And here are some tips to make sure your body is getting the water it needs.

• Down a whole cup of water first thing when you wake up in the morning. You’re probably slightly dehydrated from going so many hours without a sip, anyways, and there may be some health benefits to drinking a cup of water upon waking.
• Carry a water bottle with measurements on it everywhere you go. It’ll help you know how much you’ve consumed each day.
• Set a timer to drink water consistently. This could mean taking a few sips every fifteen minutes, or drinking a whole cup each hour. Go with whatever is comfortable and doable for you.
• Sip before you eat! Drink an entire cup of water before each meal and snack (bonus: this might help you lose weight).
• Add a little natural flavor to make your water more enticing! From lemon slices to raspberries to cucumber, the options are endless! Check out these combos from The Food Network for inspiration.
• Enjoying a few cocktails? Be sure to drink a full cup of water between each alcoholic beverage (also a good tip for preventing hangovers).
• Try tracking your water intake! Apps like WaterMinder  let you record how much water you drink, set reminders, and analyze your daily intake.

Taking a few of these small steps can make a big difference in how hydrated you are, which, in turn, can make a big difference in how you feel each day. So grab a glass and drink up!

Disclaimer: This article is not intended to replace medical advice.  We encourage all readers with questions about proper hydration to consult with a health professional.

It’s grilling season, and we want to help you enjoy all of summer’s flavors while sticking to your well-being goals! Use these grilling tips for healthy, delicious meals all summer long.

What to Grill?

Go beyond burgers! Try lean cuts of meat, seafood, veggies and even fruits to liven up your summer grilling. Here’s a run-down of relatively low fat, low calorie, and sustainable grilling options:

Meat

Whether grilling or not, most health experts recommend sticking to low-fat meat options, like fish or poultry.

• Beef: Stick to cuts with “loin” or “round” in the title, as those tend to be the leanest. Opt for ground beef that contains 10% or less fat. And you might try grass-fed beef, if you can find it and don’t mind paying a little more; the Mayo Clinic points out that grass-fed beef contains lower levels of fat and higher levels of Omega 3s than grain-fed.
• Poultry: White meat and skinless cuts are your best bet. Check out the National Chicken Council’s nutritional breakdowns to understand which chicken choices (with or without skin) are leanest. And if you’re a little confused to what exactly labels like “natural” or “free range” really mean,check out Eating Well’s Supermarket Guide to Buying Chicken.
• Pork: Pork can be a lean, flavorful choice! As the National Pork Board points out, the leanest cuts have “loin” or “chop” in the title, and you can check out their nutritional breakdown here. Eating Well’s Beef & Pork Buyer’s Guide will help you know what to look for.
• Game: Have access to wild game? Venison, elk, and other wild-caught meats can be very healthy choices! They are generally low in fat and cholesterol, packed with protein, and contain higher levels of Omega-3 acids than conventionally-raised beef. Just be sure to be aware of safety guidelines when handling and preparing game.

Wondering if the meat you’re buying is raised sustainably or humanely? Check out the New York Time’s breakdown of animal welfare labels and Sustainable Table’s Eat Well Guide to learn more about how to find sustainable, humanely-raised meat. And should you buy organic? Perhaps, but that debate is far from being settled. WebMD advises going organic with most meat, but notes that, if organic is out of your price range, you can also trim the fat off of your meat to reduce your exposure to toxins and pesticides.

Fish & Shellfish

Generally speaking, fish and shellfish are fantastic choices for our health! But, as CNN points out, there are considerations to make when shopping for seafood, whether relating to fatty acids, mercury levels, or sustainability. A fabulous resource is the Monterey Bay Aquarium’s Seafood Watch, which includes a seafood buying guide and app that you can lean on when determining which fish to eat. Seafood Watch lists some of the following fish as the safest, most sustainable choices:

• Wild caught Alaskan salmon
• Pacific cod
• Pole-caught Albacore Tuna
• Farmed Rainnbow trout
• Freshwater prawns
• Clams, mussells, and oysters

New to grilling fish? Check out Bon Apetit’s Grilled Fish Guide for tips on how to grill a variety of seafood options.

Vegetables

Yes. All of them. The more, the merrier! You know we’re huge advocates of eating lots and lots of veggies, and when done right, grilled vegetables can be the highlight of your meal!

As with meat, there is certainly debate between whether to buy organic or conventionally-raised veggies. One thing we know for certain: buying local is a great choice! And if you want to shop organic, but are on a budget, you can check out EWG’s Dirty Dozen and Clean 15 lists to know which produce to pick from the organic section.

Of course, some veggies are easier to grill than others. If you need tips, check out Eating Well’s How to Cook Grilled Vegetables Perfectly, or Good Housekeeping’s How to Grill Vegetables the Right Way.

Fruits

Ever tried grilled pineapple? How about peaches, or strawberries, or watermelon? Grilled fruits can make a fabulous addition to your barbecue or camping trip. They are delicious on their own, but can also be the star in a tasty salad (like this Grilled Strawberry Salad recipe), or can make an amazing accompaniment to your grilled meats (as in this Grilled Pork Chops with Spicy Balsamic Peaches recipe). And look no further if you want a low-fat, low-calorie dessert option! Top grilled pineapple, peaches, strawberries, or bananas with vanilla Greek yogurt, honey, and nuts for a healthier way to satisfy that sweet tooth.

Need more ideas? Take a look at Rodale’s list of The Most Grillable Fruits.

Grilling Guidelines

Safety first. As always, keep your food items at safe temperatures before grilling, and avoid cross-contamination. This can be tricky when enjoying the great outdoors, so check out these five quick tips for food safety while camping.

Use the right oil. If you’re cranking up the heat, be sure to use oils that have high smoke points, like sunflower or peanut oil. Check out The Cleveland Clinic’s guide to heart-healthy oils for more on smoke points and why to be conscious of the oil you’re cooking with.

Marinate your meats! Using vinegar, citrus, herbs, and spices in your marinade not only makes for more flavorful dishes, but can also dramatically reduce the amount of harmful HCAs found in grilled meats! Need a few ideas? Take a look at The Spruce’s Top 10 All-Purpose Marinades.

Grill, but don’t burn. Overcooking and charring your meat can expose you to more harmful chemicals than cooking things just right. Invest in a meat thermometer, turn meat often while cooking, and cut away or avoid eating burned and charred portions of meat to reduce your exposure to HCAs.

 

We hope you’re able to enjoy healthy grilled meals all summer long! If there are any amazing grill recipes that you love, we’d love to see them! Please don’t hesitate to share your favorite recipes with us by emailing them to info@LifeBalanceProgram.com.  Thanks, and happy grilling!

 

Disclaimer: This article is not intended to replace nutritional advice from a health professional. As always, we encourage all readers to consult their doctor or nutritionist to determine the best food choices and cooking methods for their specific needs.

Summer and fall give us access to a cornucopia of fresh, delicious, nutritious fruits and vegetables. If you’re not taking advantage of the summer harvest, you’re missing out on some delightful flavors, as well as chances to nourish your body with some of the most powerful fuel you can give it!

We love pointing out that your body was designed to thrive on the nutrients that plant foods provide. Most experts agree that the best way to get our nutrients is in their natural packaging (though supplements certainly have their place). Lastly, most fruits and veggies are relatively low in calories, fat, and sugar, making them an optimal choice for nourishing your body and maintaining a healthy weight.

Lean Local

The variety and quality of the local harvest in most American states is unrivalled in summer and early fall! If you’re wondering why you should lean local when it comes to your food purchases, consider the following:

• All produce (whether organic or conventional) loses nutrients over time after being picked. The longer the travel time/distance, the more the nutrients lost. Additionally, the fewer steps between farm and fork your produce takes, the less the chances of contamination.
• Buying local products, in general, keeps money circulating within your local economy. Specifically, supporting local farms, can translate to economic growth in your area.
• Buying local is a great choice for the environment – doing so cuts down on both gas emissions and the use of chemicals that keep produce from spoiling during transport. Additionally, a significant percentage of US produce is lost between harvest and sale. Buying local means less produce transport time, and therefore less food waste, smaller landfills, and more efficient farming.

Strive for Seasonal

There are also some major benefits to buying produce when it’s in season.

• Flavor: Fruits and veggies that are allowed to ripen in the sun during their optimal growing season are chock full of flavor. Try purchasing some freshly-picked raspberries or tomatoes in the summer, and compare them to the ones you get in the supermarket in winter. You’ll most likely find that the flavor (as well as the color and texture) is far superior in those summer fruits.
• Nutrition: As the Cleveland Clinic notes, plant foods picked during peak season contain the most vitamins, minerals and nutrients.
• Price: Feel like it’s tough to afford buying local or organic produce? If you shop seasonally, you’ll be doing your wallet a favor. When plants are in season, they’re also in abundant supply, which drives prices down.
• Variety:  Eating seasonally means you’re savoring different fruits and veggies throughout the year. Those different foods have different nutrients, so eating a wide variety will help you meet your body’s needs. Plus, you’ll get to try new recipes and liven up your meals!

What’s In Season When

Wondering what’s in season now near you, or what to choose throughout the year to shop seasonally? Sustainable Table’s Seasonal Food Guide is a great resource to help you understand how you can eat seasonally for your area.

Where to Buy

For all the benefits of buying local food, local produce can be more elusive than you’d think. Of course, you can simply check the produce labels at your regular grocer to see if the products were grown nearby. You can also try some of the following options:

• Farmer’s markets make it easy to shop local. You’ll often be getting produce that’s fresh-picked from farms in your region, and you can talk to farmers about their growing and storage practices.
• Community Supported Agriculture (CSA) programs take the work out of shopping for produce! Most source from local farms, and many will deliver fresh produce right to your door.
• Find a Co-op! Food cooperatives are designed to support local producers and make their foods available to the community.
• Check your local natural food store; most are committed to stocking local produce when possible.
• Look for U-pick farms near you! It’s as fresh as produce gets, and freezing or canning your harvest will help it last throughout the year.

Wondering what options are closest to you? Check out Eat Local Grown’s website, which lets you search for farmers markets, grocers, restaurants, and other food retailers in your area that sell local produce.

It’s not all or nothing!

To us, eating local, seasonal food whenever we can is an awesome goal to shoot for! But let’s not forget that the more important goal is to nourish our bodies with plant foods, period. Even for dedicated locavores, obstacles can come up that make it difficult to consistently stock the fridge with home-grown produce.

We encourage you to buy local, seasonal food when and where it makes sense for you and your family — but if you aren’t always able to, just remember that getting your daily servings of fruits and veggies, regardless of whether they’re local or not, is always something you can feel good about.

Additional Resources:

• Local Harvest — A website that helps you find and buy local, seasonal food from your area
• Wholesome Wave — A great non-profit that’s working to increase affordable access to local foods throughout the country
• SNAP and Farmer’s Markets — Information on using the government’s Supplemental Nutrition Assistance Program at Farmer’s Markets
• 5 Apps for Finding Local Produce – Oxygen Magazine analyzes different apps you can use to find local food
• PickYourOwn.org – Find a u-pick farm near you, as well as great resources that will help you learn how to preserve your harvest

Disclaimer: As always, our articles are simply intended to share information, and not to provide any medical advice. If you have questions or concerns about the best diet for you, we encourage you to speak with your doctor.

 

Smoothies are a quick, healthy, delicious way to kickstart your morning or recover after a workout! We at the LifeBalance Program love smoothies for a number of reasons. You can whip one up in just a matter of minutes – all you need are the raw ingredients and a blender. They can be customized for a variety of dietary needs, whether you’re trying to lose weight, gain muscle, or balance your diet with more fruits and veggies. And they are easy to vary, so that we don’t get tired of any one flavor or texture. The internet is an endless wealth of ideas for different ingredient combos.

We thought we’d share a few smoothie recipes that our team loves.

Balanced Breakfast

Member Services Representative Olin Stickler’s favorite morning smoothie combo aims for high protein and fiber, low fat, and a large helping of fruits and veggies:

-1/2 Cup oats

-1 scoop whey protein powder, vanilla flavor

-1/3 Cup Greek yogurt, 0% fat, plain

-1 ripe banana, peeled

-1/2 Cup frozen berries

-1 kale leaf, chopped

-1/2 Cup water (blend in more if the smoothie is too thick)

Add all ingredients to a blender. Blend until smooth and creamy, about 30 seconds. Serves 2.

Vegan/Gluten Free

Communications Director Nicole Birch’s favorite smoothie is vegan, grain-free, and low-sugar, while delivering lots of protein and leafy greens.

-1-1.5 cups unsweetened almond milk

-1 big handful of fresh organic spinach

-1 scoop Vega Protein & Greens vanilla powder

-1 cup of Sunrise Growers frozen organic berries

-1 tablespoon natural peanut, almond, or cashew butter

Add the spinach, powder, almond milk, and peanut and blend for about 30 seconds. Then add the berries, run the food chop setting for 45 seconds, and blend on high for about 30 seconds. Serves 1.