Hungry and parched?  Try this and swap that!

By Sarah Price

Lazy summer days are here.  We Oregonians have waited 9 long months to lounge on the back patio or pool deck and read a book while soaking up the Vitamin D.  However, this can lead to “bored” eating or high calorie indulgences.  Making lower calorie food and beverage swap-outs can help minimize consumption of superfluous calories and may actually make you feel more energized.

Are you really hungry or just bored?  Try this…

Eat an apple!  If you are hungry for a morning or afternoon snack, munching on an apple will satisfy your appetite and, at only 95 calories, will provide antioxidants, flavonoids, and dietary fiber.  If an apple does not sound appetizing, you may not actually be hungry.

Are you thirsty?  Try this…

Guzzle some water!  Beyond the obvious that drinking water provides hydration, additional health benefits include regulation of body temperature, metabolism and cardiovascular health support, and pain relief. Moreover, when you drink water, it carries hormones, nutrients, and oxygen to your organs and is also responsible for removing dead cells, waste material and toxins.  Drink up!

Thirsty but crave fizz?  Swap it out…

Reach for seltzer water instead of soda.  You’ll save more than 100 calories and over 20 grams of sugar by choosing a sugar-free, unflavored fizz such as plain seltzer. If you’d rather not take it plain, opt for tossing in slices of lemon, lime, or even orange.

Hungry for a burger?  Try this…

Ditch the bun!  That juicy burger topped with cheese and tomato is much better off without the starchy bun. Eliminate 130 calories or more and feel just as full thanks to the protein-packed meat. When you’re ordering out, ask for your burger “protein-style” or in a “lettuce bun.”

Craving crunch?  Swap it out…

If your go-to crunchy snack is chips and salsa swap it out for veggies and hummus.  Skip the fried tortillas and cut up some vegetables instead to load up on fiber and slow down your consumption. Low in calorie, and just as crunchy — sliced bell peppers, celery sticks, and sweet baby carrots are sure to do the trick.  Additionally, hummus provides a wide variety of vitamins and minerals and is a great plant-based source of protein.

Looking for a protein filled snack?  Swap it out…

Instead of peanuts, try edamame.  They’re heart-healthy, yes, but the peanuts contain 200 calories per ¼ cup. Trade legume for legume with ½ cup shelled edamame, sprinkled with 1 teaspoon toasted sesame seeds and not only do you lose 100 calories, you gain 4 more grams of protein, too.

Don’t let the lazy summer days sabotage your health and fitness goals.  By making these simple food and drink trade-outs, you can cut unwanted calories from your diet and feel more energized.

Sarah Price is the Director of Group Exercise at Timberhill Athletic Club and G3 Sports and Fitness.  Join Sarah in one of her fun, motivating classes at TAC.