Nationally known nutritionist Keri Glassman’s healthy diet and nutrition tips are easy to follow and delish!
Spa Week’s teamed up with nationally recognized nutritionist, Keri Glassman to help you stay summer slim. Enter the Stay Summer Slim Giveaway and you can win an exclusive trip toNew York City, meet Keri and sit down for a private nutrition counseling session and more.
Every weekday during July, Keri gave us healthy diet, recipes and eating tips. We’ve gone back through this past month and collected all the tips into one article. You can use these tips all year long.
Tip number 20
Some of our fave slimming veggies and fruits (tomatoes, spinach, kale, watermelon, grapefruit) help protect your skin from sun damage thanks to vitamin A!
Tip number 19
Mix blueberries with low fat Greek and make frozen yogurt pops! The protein and calcium makes this refreshing summer snack uber nutritious!
Very Berry Push Pops
1 cup plain low fat Greek yogurt
1 teaspoon honey
2 cups frozen blueberries
Mix yogurt, honey and frozen blueberries in a blender and blend until smooth.Pour into molds and freeze until solid.
Tip number 18
No need to forego the BBQ this summer, just opt for lean meat, pay attention to portions, load up on veggies, and watch the condiments!
Spicy Marinade (for chicken, fish or tofu)
3 cups dry white wine
½ teaspoon cayenne pepper
1 teaspoon onion powder
½ cup low sodium soy sauce
½ teaspoon garlic powder
Mix all ingredients together until combined.
Serves: 3 cups of marinade
Tip number 17
Embrace chilled summer soups like watermelon, gazpacho or summer squash soup. They will help cut your hunger and are hydrating!
Here’s the Strawberry Rhubarb Soup that Keri created:
2 bags of frozen strawberries
2 bags of frozen rhubarb
¼ cup of orange juice
1 tablespoon agave
Low fat plain Greek yogurt
Pour water into a small stock pot, just enough to cover the bottom. Add frozen strawberries and rhubarb. Cook on a low flame until fruit softens, around 30-40 minutes. Add orange juice and agave. Mash fruit with spoon and mix together. Use an immersion blender to puree the fruit.
Serve cold with a spoonful of yogurt and sprinkle mint leaves on top.
Cook Time: 10 minutes
Tip number 16
Sick of plain H2O? Make a big pitcher of iced tea instead. My favorite is Blueberry Green Tea with fresh mint leaves. Now, I am thirsty! Here’s how you can make it at home:
Blueberry Green Tea
2 blueberry tea bags
Slices of lime
8 ounces boiling water
4 ounces cold water
Steep blueberry tea bags in boiling water for 1 to 3 minutes with lime slices.Add to cold water and ice cubes.
Tip number 15
Eat peaches while in season. Not only delish, but they’re loaded with antioxidants and fiber that will keep you full and healthy all summer long!
Tip number 14
Roast strawberries and add a juicy sweet punch to any salad!
Tip number 13
Ditch the ketchup and mustard this summer and try topping your burgers with mango salsa. You can also add it to grilled chicken or fish. Yum and refreshing! This recipe only takes 5 minutes to make.
Here’s the recipe:
Mango Avocado Salsa
Recipe courtesy of Nutritious Life
¼ cup chopped mango
2 tablespoons cubed avocado
1 tablespoon minced red onion
1 tablespoon diced red bell pepper
1 teaspoon finely chopped cilantro
1 teaspoon finely chopped jalapeño chile pepper (optional)
2 teaspoons lime juice
Combine the mango, avocado, onion, bell pepper, cilantro, and jalapeño pepper (if using) in a small bowl. Add the lime juice and toss well to coat.
Tip number 12
Throw cherries in a glass of club soda for a bubbly treat the next time you are craving a cherry soda, or any soda for that matter. You can get fancy and use a martini glass, margarita glass or whatever you feel like to give the drink a little extra oomph.
Tip number 11
Don’t miss out on the summer fun…ditch the bun but keep your burger utensil-free with a cabbage, endive, or lettuce “bun” instead!
Tip number 10
Hydrating and slimming, tomatoes are rich in an antioxidant known as lycopene; which helps protect against sunburns!
Tip number 9
Can’t take the heat? Mint, cucumbers and watermelon will help hydrate and slim you down. Eat up or even just add to H2O!
Tip number 8
A collection of Keri’s tasty and low calorie recipes. Click here to get them all.
Tip number 7
If you have used barbecue sauce too many nights in a row, try marinating your chicken in low fat Greek yogurt and spices. Here’s Keri’s recipe.
2 pounds chicken breasts
1 cup low fat Greek yogurt
1 tablespoon olive oil
1 teaspoon chili powder
1 garlic clove, minced
salt and pepper to taste
Whisk the yogurt, olive oil, chili powder, garlic, salt and pepper in a bowl. Place chicken in a container and pour marinade over the breasts. Cover, let sit in the fridge overnight. Pre-heat grill. Remove chicken from marinade and season with additional salt and pepper to taste. Brush hot grates lightly with oil and grill over medium heat until chicken is cooked through.
Tip number 6
Mixing mint into your tea or water will help aid your digestion and keep your belly flat!
Tip number 5
Need to lose bloat fast? Celery and fennel act as natural diuretics to rid your body of excess water.
Tip number 4
Get patriotic today on the 4th of July with a red (strawberries) white (apples) n’ blue (blueberries) fruit salad! Add Red (raspberries or strawberries) White (apples) Blue (blueberries). I like to add a splash of fresh lemon to really bring out the flavors and keep it fresh.
Tip number 3
Stuck indoors? Take a tropical break. Add mango to your salad. This treat may just help keep your hands out of the candy bowl at 3 PM!
Tip number 2
Try ginger to de-bloat! Grate it into your fave marinade or add some zing to your afternoon yogurt.
Tip number 1
Looking for a healthy and yummy BBQ dessert? Throw some grapefruit, peaches, and pineapple on the grill for a taste of nature’s candy!
Don’t forget to enter the Stay Summer Slim Giveaway. You can keep up with Keri on Instagram, @Keriglassman.
PJ Gach is Managing Editor, Spa Week Daily.