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Why wait for January? Summer is the perfect time to launch a diet and fitness program.

During the free-form days of summer, vacations, picnics, and carefree attitudes can all get in the way of healthy eating and weight control. However, the combination of more free time, fresh produce, and the beautiful weather can be an inspiration to eat better and be more active outdoors.

July is a great time to seek out farmers' markets to select from the nutritious bounty of fresh produce. Fresh zucchini and yellow squash can be used in a variety of recipes (see the end of the article for 2 recipes) and cooked by themselves on the grill for an easy side. Tomatoes can be used in a variety of recipes, and of course are wonderful as juicy slices fresh from the vine.

The abundance of fresh fruits and vegetables during the summer season makes it easy to eat your way to better health. Upping the amount of produce on your plate can help you slim down, and according to one study, people who ate 8 or more servings per day were 30 percent less likely to have a stroke or heart attack. Store your fruits and veggies front and center in the refrigerator or in a pretty bowl on the counter and you’ll be more likely to reach for the good stuff when hunger strikes.

7 Ways to Jump-Start Weight Loss:

If you need help getting started, here are seven tips to help you jump-start your weight loss this summer:

  1. Control your cravings. In the 3-A-Day survey, 52% of the moms said cravings were their biggest challenge in losing weight. Eating every few hours will prevent hunger, keep your blood sugar stable, and reduce cravings. One trick is to plan ahead: Bring along a baggie full of unsalted nuts and dried fruit for when hunger strikes. If sweet cravings are your downfall, a few fun-size pieces may be enough. Let them melt slowly in your mouth so you can really savor the taste. Don't avoid the foods you crave; just eat them in small portions.
  1. Lace up your sneakers. Half the surveyed moms wanted to lose more than 20 pounds but 72% said they had 30 minutes or less to devote to exercise each day. If you make exercise social (such as walking with a neighbor), it's more fun, less of a chore, and more likely to become routine. Owning a dog is another great way to get more exercise, as they need to be taken on walks regularly.
  1. Don't fail to plan. Planning meals and snacks is an excellent way to prevent overeating. Plan to have a light snack before going to the BBQ later. Plan a picnic during outings so that you do not need to visit the drive-through.
  1. Stock your kitchen with healthy choices. Having nutritious foods readily available makes it easier to work them into your diet. Always have cut-up fruits and vegetables on hand; pair them with low-fat yogurt dip for an instant snack or side dish. Make a rule to eat non-starchy vegetables before you have sweets, therefore curbing how much you will eat and keeping you healthy at the same time.
  1. Start each day with breakfast. Skipping breakfast is an invitation for over-consumption of less nutritious foods later in the day. Try to work fiber, lean protein, and fruits or vegetables into your breakfast. If you're not a breakfast person, you don't have to have much: A low-fat yogurt and a piece of fruit is enough to get your day started and control your appetite.
  1. Strive for progress, not perfection. If you follow healthy food and fitness guidelines 80% of the time, the new habits will become a part of your life without overwhelming you. Doing just 20 minutes of exercise, cutting portions by a few bites, and switching from 2% milk to 1% milk are small things that can have a big impact on your health and on your life.
  1. Don't forget portion control. Find out what the proper portions are supposed to be by reading the nutrition facts label, or using a portion guide like www.choosemyplate.gov. Measure your portions occasionally to make sure that you are not over or under estimating.

 

 Italian Summer Squash and Zucchini Casserole Recipe

By Laura Dolson

Total Time 40 min
Prep 20 min, Cook 20 min
Yield 8 Servings

Ingredients

  • 1¾ pounds zucchini or other summer squash
  • ¼ cup minced onion
  • 4 cloves garlic, pressed or minced
  • 1 tablespoon olive oil
  • 2/3 cup chopped fresh basil
  • 1/3 cup sour cream
  • 2 eggs
  • 1½ cup shredded Italian cheese (e.g. Parmesan, fontina, mozzarella, etc.)*
  • Salt and pepper to taste
  • 1 teaspoon worth sugar substitute
  • * I think it's best if part of the cheese is a hard cheese, like Parmesan or Asiago, but it isn't vital.

Preparation

Heat the oven to 375° F.

  1. Cut the squash into 1 to 2-inch lengths and run through a food processor, using the large blade. Alternatively, you can grate the squash.
  2. Heat oil in a large skillet. Sauté the onion in the oil for 1 to 2 minutes, then add the squash. Season with salt and pepper to taste, (use seasoned salt, if you wish), and cook for an additional 5 to 6 minutes.
  3. Push the squash toward the outside of the pan, add a trace of oil in the center, and sauté the garlic for 30 seconds or so. Mix it all together, add the basil, mix again, and turn the heat off.
  4. Transfer the squash mixture to a casserole dish (2 quarts or so). Mix in one cup of cheese, the sour cream, and the sweetener. Taste for seasoning.
  5.  Add the eggs and combine well. Scrape down the sides of the casserole dish. Sprinkle the other half cup of cheese on the top.
  6. Bake for about 20 to 22 minutes, until cheese turns a golden brown.

Makes 8 servings as a side dish.

 

Southwest Summer Squash Casserole Recipe

By Laura Dolson

Total Time 40 min
Prep 20 min, Cook 20 min
Yield 8 servings

Ingredients

  • ~1¾ pounds​​ yellow summer squash
  • 4 green onions (scallions, spring onions), chopped (keep the white and green parts separated)
  • 1 small can chopped green chilies (about 6 oz)
  • 2 cloves garlic, pressed or minced
  • 1 tablespoon oil
  • 1/3 cup sour cream
  • 2 eggs, beaten
  • 1½ cup shredded cheese (Monterey Jack and cheddar work well; use Jack cheese with spicy peppers, if you like)
  • Salt and pepper to taste

Preparation

Heat the oven to 375 F.

  1. Cut the squash into 1 to 2-inch lengths, and run the pieces through a food processor, using the large blade. Alternatively, you can grate the squash.
  2. Heat the oil in a large skillet. Sauté the white part of the green onions in the oil for 1 to 2 minutes, then add the squash and green part of the onion. The idea is to get quite a bit of the moisture out of the squash so that casserole won't be watery or soggy.
  3. Season the mixture with salt and pepper to taste, (use seasoned salt, if you wish) and cook for an additional 5 to 6 minutes.
  4. Push the squash toward the outside of the pan, add a splash of oil in the center, and sauté the garlic for 30 seconds or so. Mix it all together and turn the heat off.
  5. Mix in the can of green chilies, one cup of cheese, the sour cream, and the salt and pepper. Taste for seasoning and adjust. If you like it spicier, add a little powdered chili.
  6. Add the eggs and mix it all together.
  7. Transfer the squash mixture to a buttered casserole dish (2 quarts or so). Scrape down the sides of the casserole dish if necessary, and sprinkle the other half cup of cheese on the top.
  8. Bake for about 20 to 22 minutes, until the cheese turns a golden brown.

This recipe makes 8 servings as a side dish. It is really nice in the summer with grilled meats or any meal where you would commonly serve corn.

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