Summer is Right Around the Corner! Are You Summer Strong?
By: Kaitlyn Smith, Staff Nutritionist at Southern Therapy
Everyone loves to feel comfortable in their own skin and confident when summer rolls around. Now's the best time to invest in your health and wellness by taking steps to get moving, so you can be ready to enjoy the summer! You don't have to make physical activity too complicated…like lifting massive weights or running a marathon. Keep it simple! It's more important to do what you enjoy! Take a walk. Play a sport you enjoy, or do the weight exercises you are comfortable with. The Centers for Disease Control and Prevention, CDC, recommends that adults get 150 minutes of physical activity each week. Breaking it down, that's about 22 minutes each day. Use the power of social support to help increase your activity. Walking groups, recreational sports teams, group classes, or an exercise coach is a great way to get started and keep the motivation going.
Eating the right kinds of food in the proper portion sizes goes hand-in-hand with being active and getting you ready to be Summer Strong! Often high amounts of stress can change appetite and stimulate overeating. Stress can cause your brain to make you crave foods high in fat, sugar or salt. Practicing mindful eating can help you maintain a healthy relationship with the food you eat and avoid unhealthy eating patterns. Mindful eating is being conscious of your hunger cues, savoring your food and knowing when you are satisfied with a meal.
Tips for Mindful Eating
- Break the Food Routine - Eating the same foods everyday can prevent you from listening to your internal hunger cues.
- Savor Each Bite - Notice the aroma, texture, appearance, and taste. Bring all the senses into each bite!
- Give your Meals & Snacks All of your Attention - Don't eat while engaged in another activity such as watching TV. Give eating your full attention.
- Check in with Your Body during Your Meal - After eating about half of your meal, stop and take a moment to ask yourself if you are still hungry. Slow down and listen to your body signals.
- Change Your Talk - Negative thoughts can have a huge impact on your mind and emotions which can affect how you respond to food and hunger cues. Be kind to your body and mind and allow yourself a positive relationship with food.
Chicken Cutlets with Strawberry - Avocado Salsa
Serves 4 (serving size: 1 chicken cutlet and about 1/2 cup salsa)
- 1-1/2 C chopped strawberries
- 1/2 C diced Avocado
- 2 T minced jalapeno
- 2 T chopped cilantro
- 1/4 tsp salt
- 2 tsp lime juice
- 1 T olive oil
- 4 (4 oz) chicken breast cutlets
- 1/4 tsp black pepper
- 4 lime wedges
- Combine strawberries, avocado, jalapeño, cilantro, lime juice, and 1/4 teaspoon salt in a small bowl; toss to combine.
- Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle chicken with remaining 1/2 teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done.
- Divide chicken among 4 plates, and spoon salsa evenly over each serving. Garnish with a lime wedge.
Kaitlyn Smith is a Nutritionist at Southern Therapy Services, Inc. Her services include: Fitness & Wellness, Nutrition & Weight Loss, Meal Planning, and Health Education. For more information, contact Southern Therapy's Carrollton clinic at 770-834-7436.