Summer is here. Vacation, gardening, hosting backyard barbecues, beaches and enjoying a cold one are staples 
for any good summer. Summer events can often be filled with creamy salads, pop, chips, ice cream, cocktails and beers. You can still enjoy your summer favorites in moderation and substitute healthier options that are just as tasty.
Choose seafood. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
Enjoy local seasonal foods. Take a trip down to the market, there is always something new each month. Include a mix of in-season colorful vegetables that provide a broad spectrum of vitamins and minerals.
Drink water. In the summer, you are more susceptible to dehydration, so carry a water bottle at all times as a reminder. Only go with a sports drink for activities/workouts lasting more than 45 minutes. Water is adequate for activities shorter than 45 minutes and no need to add the extra calories when controlling caloric intake.
Moderation in Celebration. Nothing beats a cold lager on a hot day after work. If you are going to indulge, enjoy it in moderation. Lower calorie “light” options are available from most major brewers.
Cook meals together. Involve your friends and family in your healthy lifestyle this summer. A simple way to start: plan meals, shop, and cook with your spouse and kids. Planned meals leave little chance to selecting quick fast food or take out.
Take a smoothie on the go. After exercising or a midday snack to tide you over, blend your favorite frozen fruits and a scoop of whey protein into a shake to kick start the muscle-building process. Smoothies are great for on the go when you have a long time between meals. Also, refreshing on a hot summer day.
Pack for Trips. Are you planning a family trip to the beach or a road trip? Pack a cooler with ice, bottled water, loaded sandwiches with lean meat and veggies, pita chips, hummus, yogurt and a variety of fruit.
