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Edie Shaw-Ewald on summer pep talk

A message from Edie Shaw-Ewald, Registered Dietitian and Personal Trainer Specialist:

At the beginning of summer Mike and I sat down with our sons to plan the summer.

Our teenage son was against planning summer, in favour of just letting it happen.

I am all for spontaneity and fun – but I explained to Lauchlin that in order for all of this fun to ‘just happen’ a few things needed to be in place.

Changing lifestyle habits is like that too. After you see a personal trainer, a dietitian or join a gym, these changes do not just spontaneously happen.

Planning ahead and being prepared make it so much easier.

Transitioning into summer may challenge your exercise routine and healthy eating. After all, summer days should be about fun, spontaneity… and the beach!

Here are a few tips and items to have at the ready near the front door or in your vehicle to help you stay active and healthy over the summer:

Kite – Keep a kite in your car …you never know when the wind will be perfect on a beach or Citadel Hill!

Frisbee – so inexpensive and portable, and such a great way to have fun.

Walking or running shoes – Whether it is a lunchtime walk on the Halifax waterfront, a trek up Citadel Hill, or a hike in the woods – be ready with an extra pair of running or walking shoes in your vehicle.

Bathing Suit – Wherever you are in Nova Scotia you are never more than 56 km to the ocean and there are over 100 public beaches and thousands of lakes – so you don’t want to miss a chance to swim.

Beach Towels.

Water – Always pack water!

Snacks – Throw an apple or a banana and nuts in your purse.

Here are a few salad meal ideas so that dinners come together quickly and without a lot of sweat!

Tuna Salsa Salad: Combine 1 can of drained albacore tuna with 1/4 cup salsa. Serve this on top of 2 cups of salad greens with cucumber. Drizzle a little olive oil and a squeeze of lemon juice. Enjoy with crispy WASA crackers.

Chickpea Ginger Salad: Combine 1 can drained chickpeas with diced red bell pepper, yellow bell pepper and 1/2 of a diced red onion. Grate about 1/2 inch of fresh ginger into the mix. Sprinkle 1 tbsp ground cumin, 1 tsp sugar and 1 tbsp lemon juice and mix well. Serve on salad greens with a drizzle of olive oil and a WASA cracker – will make enough for a lunch too.

Smoked Salmon and Salad: Spread 1 tbsp fat free cream cheese on 1/2 toasted whole grain bagel. Top with 3 ounces smoked salmon and sprinkle with freshly ground pepper. Serve with salad greens, sliced red onion and diced cucumber tossed with a little olive oil and lemon juice. Will make a nice lunch too!

Pesto Pasta with Steamed Broccoli: Cook pasta in salted boiling water – when almost done – toss in some broccoli for last minute of cooking. Drain and toss with a few tbsp of pesto. Serve with salad greens and a vinaigrette. This is also delicious served cold for lunch.

Chicken Waldorf: Combine celery slices, chunks of green apple, red grapes and almonds. Put this on a bed of salad greens. Top with 3-4 ounces of grilled chicken and a drizzle of vinaigrette.

Set a summertime goal: It may be to swim at five beaches that you have never visited, to hike to three waterfalls or to go on a kayak tour….

I hope all of you have a healthy, happy and fun summer!!!

For more information on Edie and all that she has to offer visit nutritioncoachedie.com.

Join her blog at nutritioncoachedie.blogspot.com.

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