Booz Season Is Upon Us/Summer

The Summer (aka booze season) is upon us. There is beer to be drunk and barbecues to go to. The problem is you're trying to live healthy and trade your keg in for a six pac. Do you dare tell your boys you can't have a beer because you're watching your weight? You don't have to commit social suicide to live a healthier life. You can't be the boozefest champ either. You just have to make conscious choices in order to keep your days healthy. In order for proper weight loss and fitness to be constant in your life you have to remember that it has to be a lifestyle change and not just a diet fad.

We all know that alcohol is stored as fat in our body. It also can disrupt your sleeping patterns,slow your recovery time and cause electrolyte imbalances because it is a diuretic. Alcohol can cause a whole lot of other problems but there are to many to name. Consider that when you workout your blood sugar drops naturally if you drink alcohol post-workout your glycogen stores will not be replenished. Your body will be to busy metabolizing the booze and your blood sugar will stay at an unhealthy level.

Despite all the issues most of us will still have a glass or two on the weekend. It doesn't mean you have to go crazy and binge drink on the weekend. You can be healthy and still drink a little and be social. The key is moderation and knowing what not to drink.

What drink do you choose? Here are your best bets from a caloric standpoint:

• Hard alcohol. Most have under 100 calories and limited carbohydrates in there serving size. The trick is not to add all those sugary mixers. Try club soda,water or drink it on the rocks.
• Wine. A serving of wine can pack in about 100 calories. be careful though because most restaurants will pour larger servings than the 5 ounce serving size.
• Beer. Most light beers have limited carbs and cals. Look for brands that have under 100 cals in a 12 ounce serving. If your not counting calories I suggest craft-brewed beers because they don't have additives and use natural ingredients.

*Tip: When drinking alcohol try alternating with water. This will keep you hydrated and help you slow down. This will help keep your consumption down. When your buddy is on drink four or five you will be on one or two.

Tip* Still want to look like your drinking but don't want to explain why your not: Order club soda and garnish it with a lemon or lime.

If you fall off the wagon and wake up in a rose bush with strange pictures in your phone don't use it as an excuse to go into a downward spiral. Your body will remind you of  what you did to it. Use it as a reminder to make better choices in the future and move on.

*The Dietary Guidelines for America recommend that if you choose to drink alcohol you do so only in moderation- up to one drink a day for women or two drinks a day for men.

Examples of one drink include:

• Beer: 12 fluid ounces
• Wine: 5 fluid ounces
• Distilled Spirits(80 proof): 1.5 fluid ounces

Over 30 healthy Foods For Summer

Summer is one of the easiest seasons to eat healthy. Here are over thirty foods to help you stay healthy and fit.




Apples. Different varieties come in season starting in mid- to late-summer and right on through autumn. Be sure to eat the skin to get the best health benefits.

Apricots. Originally from China, apricots are not only delicious, but they're also a great source of vitamins A and C, as well as potassium. Look for fruits that are plump, firm, and uniform in color.

Avocados. Though their seasons vary, summer is a good time to find ripe avocados in your local stores. High in monounsaturated fats, they also contain vitamins A, C, D, E, and K, plus a couple of those B vitamins.

Basil. Summer is the best season to enjoy this aromatic herb—a great ingredient to liven up pastas, sandwiches, or salads.

Blueberries. Rich in antioxidants and phytonutrients, a handful of these babies are great when you toss them into a low-fat smoothie or on top of some yogurt for a nutritious snack.

Carrots. Not only are carrots good road-trip snacks, they also have pro-vitamin A carotenes that can help reduce the risk of heart disease.

Chard. Like spinach, chard is low in calories and contains phytonutrients including syringic acid, which inhibits carbs from breaking down into simple sugars, thus warding off issues like diabetes by keeping blood sugar steady.

Cherries. Cherries are high in vitamin C and potassium, and if you go pick them yourself, you'll get the additional benefit of some good old-fashioned exercise.

Corn. A summer BBQ staple, its folate and B vitamins can contribute to improved cardiovascular health.

Cucumbers. Cucumbers are great for your skin, muscles, and connective tissue, plus they're chock-full of water, fiber, and vitamin C.

Eggplant. The beautiful purple skin found on these late-summer vegetables is good food for your brain.

Fennel. This Mediterranean bulb is rich in vitamin C and phytonutrients, especially anethole, which a 2000 University of Texas study showed to have some anticancer effects.

Figs. Fresh figs available during the hot months are a great source of potassium, which can help lower blood pressure.

Garlic. Volumes have been written on the benefits of this stinky bulb, which include how good it is for heart health, and how its antiviral properties may be able to help keep us from getting sick.

Grapes. Great for snacking, they're low in calories and contain the heart disease-fighting phytonutrient resveratrol, normally associated with red wine.

Green beans. Steam these crisp vegetables for a healthy side dish that's filled with carotenoids, which are great for your heart and more.

Lemongrass. Used in Thai and Southeast Asian cooking, this citrusy herb is high in folic acid and has been shown to have antioxidant and disease-preventing properties.

Lettuce. Not all greens are equal, so go for the mixed greens, romaine, or red leaf lettuce for the best benefits in your salads.

Mangos. Though higher in calories, one cup of diced mango can provide 75 percent of your daily vitamin C recommendation.

Melons. Cantaloupes and honeydews should be heavy for their size and give off a sweet, melony smell. And watermelons aren't just refreshing, they help hydrate you and give you antioxidant and anti-inflammatory benefits.

Nectarines. Look for firm fruits with smooth skin, and enjoy them for their delicious flavor and vitamin C.

Okra. Delicious grilled or in gumbo, this summer vegetable has an abundance of dietary fiber, vitamins A, C, and K, and folates.

Onions. Onions are high in polyphenols and flavonoids, which means good news for your cardiovascular system.

Oregano. Found in cuisines from the Mediterranean to Mexico, this herb is great for its antibacterial and antioxidant qualities.

Peas. These delicious and easy-to-eat legumes help support blood sugar regulation.

Peppers. Originally native to Central and South America, these spicy and sweet beauties contain lots of natural antioxidants.

Plums. Related to other stone fruits like peaches, nectarines, and apricots, these antioxidant-rich fruits are also great for helping with iron and vitamin C absorption.

Rhubarb. Rhubarb is good for more than just pie—it's a high source of potassium, calcium, and magnesium.

Spinach. As Popeye can attest, spinach is one of the most nutritious vegetables in the world, rich in lots of vitamins, and especially in iron and calcium.

Strawberries. Most strawberries are grown in California and Florida, where the peak growing season is April through June. Most other places will see local berries in July, just in time for an Independence Day celebration. Grab a bowlful and get ready for off-the-chart levels of vitamin C and fiber.

Summer squash and zucchini. Usually in season between May and July, these relatives of the melon are great for your heart.

Tarragon. This culinary herb has been used in medicine throughout history for such things as stimulating appetite and alleviating insomnia. It's also great for calcium, manganese, iron, and a bunch of vitamins.

Tomatillos. Little green cousins of gooseberries, these summer vegetables are high in niacin, phosphorus, potassium, and vitamin C.

Tomatoes. Vine-ripened varieties of tomatoes are in season from July through September. They're high in lycopene, a great antioxidant.