​I’m always looking for delicious, healthy, and quick lunch recipes! How about you?
 
I had to share this one because it’s a winner in all three categories.
 
Plus, you can use it as a jumping-off point for including other ingredients. Roasted red peppers, feta cheese, or pepitas would be delicious additions!
 
TIP #1: If you want to boost the protein, just add 1 or 2 more hard-boiled eggs.
 
TIP #2: As written, this isn’t the best make-ahead salad because of the avocado, which can turn color and get extra-mushy if it sits for more than a couple of hours. Either leave out the avocado or add it just before eating!
 
Energizing Protein-Powered Salad
(makes 2-4 servings)

• 2 Tbsp apple cider vinegar
• 2 tsp Dijon mustard
• 1 garlic clove, minced
• ¼ tsp each salt and pepper
• ¼ cup (60 ml) extra virgin olive oil
• 8 cups (140 grams) salad greens
• 1 14 oz. (400 g) can artichoke hearts, rinsed and halved or quartered
• 1 cup (170 g) rinsed no-salt-added chickpeas
• 2 celery stalks, chopped
• 1 carrot, sliced
• 1 avocado, chopped
• 2 hard-boiled eggs, chopped

 
In a large bowl, add the vinegar, mustard, garlic, salt, and pepper. Gradually add the oil, whisking until well combined.
 
Add the salad greens, chickpeas, celery, carrot, avocado, and eggs and toss to coat with dressing.
 
All that’s left to do is sit down and devour it. :)
 
Let me know what you think.
 
Enjoy!

(serves 1)

• 2 tbsp. dressing (see recipe below)
• 3 cups baby spinach or other dark-green leafy vegetable, cut into bite-sized pieces
• 2.5-ounce pouch water-packed tuna
• ½ cup rinsed cannellini (white) beans
• 1 carrot, peeled and shredded
• 1/2 cup red cabbage , chopped fine
• 3-4 grape tomatoes, cut in half
• 2 tbsp. dressing (see recipe below)

 
For the dressing:

• 1 clove garlic, minced
• 1 tablespoon lemon juice (from ½ medium lemon)
• 1 tsp Dijon mustard, (coarse or smooth)
• ½ tsp maple syrup
• Pink Himalayan salt, to taste
• Freshly ground pepper, to taste
• ¼ cup extra-virgin olive oil

 
Make the dressing: Mix all the ingredients well in a small bowl, using a fork or whisk.
 
Assemble the salad: Toss the greens with the dressing in a bowl, then top with the tuna, beans, and other veggies. Toss lightly and enjoy!
 
I hope you enjoy this recipe as much as I do! It’s one of my go-to’s, especially on warm days.

​I’ve got a quick, easy, and elegant recipe for you today ... that’s also super healthy.
 
It’s loaded with protein thanks to the fish, and the tomatoes contain (among other things) plenty of vitamin C and potassium.
 
You might be tempted to use fresh tomatoes but canned tomatoes actually taste so much better. They are picked at the height of ripeness.
 
Note: You can use almost any white fish in this recipe: haddock, pollock, cod, etc.
 
Mediterranean Broiled Haddock
(serves 4)

• 1 28 oz (794 g) can of whole, peeled plum tomatoes
• ½ cup (120 ml) apple cider vinegar
• ½ cup (90 g) pitted Kalamata olives, sliced in half
• 4 cloves garlic, minced
• 1 Tbsp honey
• Kosher salt and freshly ground black pepper
• 4 6 oz (170 g) haddock fillets (or other white fish), skin removed
• ¾ tsp Italian seasoning

 
Preheat your oven to 425ºF/220ºC. In a 9x13 inch (23x33 cm) baking dish, combine the canned tomatoes, vinegar, olives, garlic, honey, a few pinches of salt, and several grinds of pepper. Set aside.
 
Pat the fish dry with a paper towel and season it with Italian seasoning, and lightly sprinkle with salt & pepper.
 
Place the fish in the baking dish and put the dish in the oven. Bake for about 15 mins, until the fish is cooked through (it should flake easily with a fork). If your fish is thick, it might take a little longer.
 
Serve with a salad and a side of veggies. YUM!
 
Try this for dinner this week! So... good!

Enjoy!

​PROTEIN PANCAKE MIX INGREDIENTS

• 2½ cups (200 grams) rolled oats
• ½ cup (125 grams) plain or vanilla brown rice protein powder
• ¼ cup (50 grams) coconut sugar
• 2 tbsp. baking powder
• 1 tsp sea salt

TO MAKE THE MIX

• Place the rolled oats in a food processor or high-speed blender. Pulse until finely ground.
• Place all of the ingredients in a mixing bowl. Mix well before transferring to a mason jar or other airtight container to store until ready to use!

TO MAKE THE pancakes (1 serving)

• Pour ¾ cup (about 100 grams) of the mix into a mixing bowl and add ¼ cup (60 ml) of liquid (water, milk, etc.). Stir well until it reaches pancake batter consistency.
• You might need to add a little more liquid depending on your protein powder. Using a tablespoon at a time, add just enough to create a fairly thick batter.
• Stir in your mix-ins (berries, nuts, etc.).
• Over medium heat, heat a frying pan that’s been coated with oil or nonstick spray. When it’s hot, add the batter to form your desired size of pancake (silver dollar or one big one!).
• Cover the pan and cook for a couple minutes, keeping a close eye on it. When the edges start to turn brown, flip it over to cook on the other side.
• Place pancake(s) on a plate and top with your favorite toppings and enjoy! 

Show your heart some love this month with this breakfast sundae.
It’s a SUPER yummy breakfast sundae recipe that’s packed with heart-healthy and delicious ingredients.
​
TIP: This also makes a great snack.
​
Here’s a quick rundown of why this sundae’s ingredients are so good for your heart.

​

Quinoa: Studies show that eating whole grains is associated with both lower cholesterol and blood pressure … AND a lower risk of heart disease.

Berries: In addition to being filled with fiber, berries are rich in antioxidants that can protect you from the oxidative stress and inflammation that contribute to heart disease.

Walnuts: First, walnuts have more omega 3 fatty acids than other nuts. And second, studies show that they can help reduce cholesterol and blood pressure. They also appear to be associated with a lower risk of heart disease.
 
Dates: The two types of fiber in Medjool dates can help lower cholesterol and blood pressure, as well as help control blood sugar levels.
 
Yogurt: This fermented food has been linked with healthy blood pressure and cholesterol levels.
 
Pretty impressive, right?
 
Berry Delicious Breakfast Sundae
(Serves 2)

• ½ cup (85 grams) dry quinoa, rinsed and then soaked for 10 minutes.
• ½ Tbsp. coconut oil
• ½ Tbsp. cinnamon
• ¼  tsp sea salt
• 1½-2 tsp maple syrup or honey, divided (optional)

• ⅓ cup (40 grams) chopped walnuts
• 1 cup (150 grams) plain Greek yogurt
• 1½ cups (225 grams) fresh berries (your choice)
• 3 Medjool dates, chopped

Drain the soaked quinoa and then pat it as dry as possible with clean paper towels.

Place the quinoa in a bowl along with the coconut oil, cinnamon, ¼ tsp sea salt, and ½ tsp maple syrup or honey.
 
Roast the quinoa mixture in a medium skillet over medium-low heat for about 8 to 10 minutes, stirring frequently. Add the walnuts about halfway through. These can burn quickly so keep your eye on them -- they should be golden brown.
 
Let cool for about 5 minutes and then assemble your sundaes.
 
Spread half of the yogurt in each serving dish, top with a drizzle of maple syrup or honey, and then add the berries and dates, and sprinkle the quinoa and walnut mixture over the top. 

Who would think that this recipe can improve heart blood flow, possibly eliminating the risk for heart disease including heart attack and stroke.  
The nutrient Vitamin K found in these vegetables may be involved in inhibiting the calcification process (narrowing) that occurs in our blood vessels. So eat up! This recipe makes an amazing side dish option.

Ingredients:
3/4 lb. Brussels sprouts, shredded
2 medium carrots, shredded
1 pear, thinly sliced
2 scallions (green onion), thinly sliced
3 oz. prosciutto, chopped
1/2 C pomegranate seeds or 1/3 C dried cherries
3 T extra-virgin olive oil
juice of 1/2 orange
2 T maple syrup
1/4 C hazelnuts
2 t Dijon mustard
1 garlic clove, minced

Instructions:
In a large bowl, toss together Brussels sprouts, carrot, pear, scallion, prosciutto, and pomegranate seeds or dried cherries. Place olive oil, orange juice, maple syrup, hazelnuts, mustard, garlic, and a couple of pinches each of salt and pepper in a blender container and blend until slightly chunky. Toss dressing with slaw. Makes six servings.

​If you're like me and always looking for healthier meal options for you and your family, I have this perfect stuffing recipe for you this Thanksgiving. This recipe is clean, healthy and packed with nutrients that you and your family will LOVE. It is a great substitute for the nutritionally-lacking white bread recipe. Hope you and your family loves it as much as we do.

​Ingredients:
1 ½ cups brown rice, uncooked
2 cups natural apple juice and 1½ cups water
2 tsp olive oil
1 crisp harvest apple cored and dice
½ cup Brussels sprouts, chopped fine
4 cloves garlic, passed through a garlic press
1 carrot, peeled and chopped fine
1 cup celery, diced
1/3 cup uncontaminated oat bran or wheat bran
½ cup dried cranberries
1/3 slivered, raw almonds
½ tsp poultry seasoning
¼ tsp thyme
Freshly ground black pepper

Preparation:
1. Make rice according to package instructions. Use the combination of 2 cups natural apple juice and 1½ cups water for the liquid.
2. Place olive oil in a large skillet and heat over medium heat. Cook all chopped fruits and vegetables until they are crisp, not soggy. Add cooked brown rice, bran, cranberries, almonds, poultry seasoning, pepper and thyme. Toss well
3. Use as stuffing for poultry.
4. Remaining stuffing can be baked separately in a casserole dish.
Enjoy!

If you are looking for meal ideas to use up the freshly picked tomatoes from your garden this summer, here is a quick and simple one. This recipe is a very simple to prepare and for that, great for any busy household. 

This recipe is one of my old-time summer favorite. It is easy to prepare and very tasty. All ingredients can be found in your summer gardens and/or can be purchased from your community food stand and local stores.
​Let us know how you like it!  ​

Ingredients: 

• 1 head romaine lettuce (organic if possible, separated into individual leaves)
• 1/2 cup beet store bought hummus (no preservatives)
• 1 cup halved cherry tomatoes
• 1/2 cup alfalfa sprouts
• 1 cup shredded carrots 
• 3/4 cup red cabbage, thinly sliced
• 1 ripe avocado, cubed
• 1 tbsp. hemp seeds

For the Sauce:

• 1/3 cup tahini 
• 2 tbsp. lemon juice
• 1 tbsp. maple syrup
• Pinch sea salt
• Water to thin, if needed

Directions:
1. Prepare sauce by whisking tahini, lemon juice, maple syrup, and salt in a small mixing bowl.  Add water 1 tbsp. at a time, until dressing thickness is to your liking. Taste and adjust flavor as needed. Set aside.
2. Arrange lettuce “boats” on a platter, and begin filling with 1-2 tbsp. of hummus. Top with lots of veggies!
3. Drizzle the dressing over the top, and serve! 

 (Servings 2-4)

​Ingredients:

• 1 yellow onion, diced
• 2 tsp. olive oil
• 1lb. asparagus spears
• ½ head cauliflower, chopped
• 4 cups organic, low-sodium chicken stock
• Sea salt & cracked black pepper

 
Directions:
1. Snap ends off asparagus. Shave 3 spears with a vegetable peeler to create ribbons, set aside. Chop remaining asparagus.
2. In a large pot over medium heat, sauté onion in oil until translucent. Add chopped asparagus and cauliflower and cook for about 3 more minutes.
3. Add stock and bring to a boil, reduce heat and simmer 20-30 minutes until cauliflower is very tender.
4. Puree until smooth. Season with salt and pepper, and serve garnished with shaved raw asparagus and fresh pepper.

If you’re not a tea drinker already, you might become one after reading this.
We keep hearing about how healthy it is to eat a plant-based diet (or at least more of one)! 

Well one reason is because of special plant compounds called polyphenols, which can have a huge positive impact on your health. 
The good news is, you don’t have to go full-on vegan to get their benefits.
Researchers are still learning more about exactly HOW polyphenols work, but one thing is for sure: they are antioxidants that fight inflammation in your body.
You can find polyphenols in everything from wine, grapes and turmeric to coffee, chili peppers and berries!
… and, you guessed it, also TEA! Especially black tea.

The polyphenols in tea appear to promote the growth of the good bacteria in your gut AND make it harder for bad bacteria (like salmonella) to grow.
Plus, black tea contains properties that help repair the lining of your digestive tract.
​
This recipe also contains other gut-friendly ingredients like cloves, turmeric, peppercorns, and ginger.

Makes 2 servings
1 cup (235 ml) non-dairy milk (carrageenan-free)
1 cup (235 ml) water
 2 whole cloves
1 cardamom pod, crushed
1-2 peppercorns, crushed
½ cinnamon stick ½ tsp turmeric
¼ inch piece fresh ginger, grated
2 tsp coconut sugar
1 tbsp black tea leaves
Splash of pure vanilla extract

Instructions
In a small saucepan over medium heat, combine the milk, water, cloves, cardamom, peppercorns, cinnamon, turmeric, and ginger. Simmer for about 10 minutes. Turn heat to medium low if it gets too hot.
Stir in the coconut sugar, tea, and vanilla, and simmer for another 5 minutes. Strain mixture into cups and enjoy! 
Share a comment below about this recipe. We appreciate it! :)
Natatia Gemmell

This lentil soup recipe is so easy, comforting and so good for you! It’s a perfect option for lunch, and it tastes even better the next day. 
Lentils are a great source of plant-based protein … plus this soup packs a whopping 13 grams of fiber into one serving (which will keep you going!). And it’ll keep you feeling full for hours! ​

Ingredients

Roasted Butternut Squash with Persian Lentils

• 1 small butternut squash
• 2 tablespoons olive oil
• ¼ and onion- ½ cup diced
• 2 cloves garlic- rough chopped
• ¼ cup golden raisins – or use regular, or dried currants or apricots
• 1 ½ cups cooked little lentils (not split)
• ½ teaspoon salt
• 1 teaspoon cumin
• ½ teaspoon cinnamon
• ¼ teaspoon pepper
• ¼ cup water
• ¼– ½ cup chopped cilantro or Italian Parsley ( or ¼ cup mint)
• ⅛ cup Plain Yogurt
• ¼ cup Pomegranate seeds
  
  

Roasted Butternut with Miso Mushrooms

• 1 small butternut squash
• 8 ounces organic tofu 
• 2 Tablespoons Braggs liquid aminos or soy sauce
• 1 tablespoon sesame oil- or olive oil
• 1 tablespoon oil
• ¼ an onion, diced, about ½ cup
• 1 teaspoon minced ginger
• 6 ounces sliced mushrooms- cremini, shiitake, button
• 2 teaspoons miso
• 3–4 tablespoons hot tap water
• drizzle toasted sesame oil 
• 1 scallion- sliced at diagonal, or use chives
• toasted sesame seeds - optional
  
  

Thanksgiving Stuffing Version:

• 1 small butternut squash
• 2 tablespoons olive oil or butter ( or a mix is nice)
• ¼ of an onion- ½ cup diced
• ½ an apple, diced
• 2 garlic cloves rough chopped
• 8 ounces organic ground turkey OR organic tempeh (found in the refrigerated section near tofu) 
• ½ teaspoon salt 
• ½ teaspoon fennel seeds
• ¼ teaspoon pepper
• ¼ cup pecans
• 2 tablespoons dried cranberries- or use fresh, adding extra maple syrup to taste.
• 8–10 sage leaves, finely sliced
• 1 tablespoon maple syrup 
  
  

Instructions:

Roasted Butternut Persian Style:

1. Preheat oven to 425 F
2. Cut butternut down the middle lengthwise. Place open side down on lightly greased parchment-lined sheet pan. Roast 30 minutes, or until easily pierced with a fork, through the skin.
3. In a skillet, heat oil over medium heat.
4. Add onion and garlic and sauté until tender fragrant and golden, about 5 minutes.
5. Add raisins, lentils, salt, spices and water and simmer until most of the liquid evaporates and flavors meld. Stir in herbs saving a few for the garnish.
6. When butternut is done, flip over and scoop out the seeds. With a fork, break up the tender flesh. Drizzle the squash with a little olive oil ( or butter) and sprinkle with salt and pepper, mixing this all into the squash, seasoning the flesh
7. Top the squash with the lentil filling, a dollop of plain yogurt, and some fresh pomegranate seeds. Scatter with fresh herbs.
   
   

Roasted Butternut with Miso Mushrooms:

1. Preheat oven to 425 F
2. Cut butternut down the middle lengthwise. Place open side down on lightly greased parchment-lined sheet pan, leaving room for tofu.
3. Cut tofu into small bite sized cubes. Place in a bowl and toss with soy and sesame oil. Place on the same pan as butternut. Roast both 30 minutes, or until butternut is easily pierced with a fork, through the skin.
4. In a skillet, heat oil over medium heat.
5. Add onion, ginger and mushrooms and sauté until tender and golden, about 6-8 minutes.
6. Mix hot water and miso paste in a small cup with a fork until combined. Pour over mushroom mix. Cook a few minutes until water reduces. Turn heat off.
7. When butternut is done, flip over and scoop out the seeds. With a fork, break up the tender flesh. Drizzle the squash with a little olive oil ( or butter) and sprinkle with salt and pepper and mix this all into the squash, seasoning it.
8. Add the tofu to the skillet, warming the mushrooms up if necessary, and drizzle with a little toasted sesame oil.
9. Top with squash with sesame tofu and mushroom filling. Top with scallions and sesame seeds. 
   
   

Thanksgiving Stuffing Version:

1. Preheat oven to 425 F
2. Cut butternut down the middle lengthwise. Place open side down on lightly greased parchment-lined sheet pan. Roast 30 minutes, or until easily pierced with a fork, through the skin.
3. In a skillet, heat oil over medium heat.
4. Add onion, apple and garlic and sauté until just tender, about 4 minutes.
5. Add ground turkey, salt and fennel seeds, and cook until turkey is cooked through and browned, about 6-8 minutes.
6. Add pecans, dried cranberries and sage, and cook a few more minutes until warmed through and drizzle with maple. If using fresh cranberries, cook enough to let them blister, taste and adjust maple, adding more to taste. Set filling aside, keeping warm.
7. When butternut is done, flip over and scoop out the seeds. With a fork, break up the tender flesh. Drizzle the squash with a little olive oil ( or butter) and sprinkle with salt and pepper and a little more maple and mix this all into the squash, seasoning it.
8. Top with turkey cranberry filling. Serve immediately.
   ​

For all recipes, we recommend adding a scoop of natural plant based or whey protein powder (chocolate or vanilla flavour). We carry a variety of all-natural protein powders at the club for your convenience. Protein is essential for everyone.  It fuels your body, helps you build lean muscle, accelerates recovery, keeps you satiated and so much more. 

Ingredients
Makes 1-2 Serving

Blueberry Muffin Smoothie 

• 1 cup almond milk
• ¾ cup frozen blueberries
• ¼ cup oats
• 1 tbsp almond butter
• 2-3 dates
• ½ tsp vanilla
• ½ tsp cinnamon
  
  

Chocolate Lover Smoothie 

• 2 cups almond milk
• 2 tbsp cacao/cocoa powder
• ¼ avocado
• 4-6 dates
• 1 tsp vanilla
• pinch of salt
• 4-6 ice cubes
  
  

Ultimate Green Smoothie

• 2 cups water
• 1 large cucumber
• 2 celery stalks
• small handful of parsley
• 2 frozen bananas
• 3 handfuls of spinach
• 6-8 fresh mint leaves
• juice of ½ lemon
  
  

Strawberry Milkshake Smoothie

• 1 cup coconut milk
• 1 cup frozen strawberries
• 1 ripe banana
• 3 dates
• 1 cup frozen grapes
• ½ tsp vanilla
  
  

Mango Tango Smoothie

• 1 cup watermelon chunks
• 1 ripe banana
• 1 mango
• juice of ½ lemon
• 4-6 ice cubes

Directions
For all smoothies:

1. First add the liquids to your blender. Then follow with the rest of the ingredients and blend until smooth.
2. Enjoy!

1. Use your body weight. You need nothing else besides your own body weight to get great results. The push up, for example, a very simple exercise performed with your own body weight will help you sculpt shoulders and a nice firm midsection.

2. Pick up the pace! No matter where you are, you can squeeze in some extra cardio. Walk at a faster pace while breathing deeper to increase your heart rate. Bam! A mini cardio exercise.
​
3. Use your breath. To get the most out of your breath, breathe from the diaphragm. To do this, think of breathing in a 3D fashion; your ribcage should expand from front to back, top to bottom, and left to right. These deep breaths will help you burn extra calories and give you extra energy during your workouts. The bonus is that you can use this breathing style not only to burn more calories during exercise but also while walking to the  store, working at your desk, or just sitting in the car on your next road trip!

4. Carry a reusable water bottle. No matter where you go or what you do, bring water with you. Our bodies can misread being hydrated for being hungry, leading to over consumption and weight gain. Also, when traveling on planes or to higher altitudes in general, the amount of oxygen in the air decreases equating to dryer air and reduced body hydration. This can leave you with unhealthy food cravings, headaches and poor body awareness from fatigue. To be more alert and make more right food choices, drink more water! Carry a reusable water bottle wherever you go. You can empty out the water before a security check point and fill it up right after. You’ll save money on bottled water, not to mention help reduce waste! And be sure to check out our amazing FPF branded water bottles at the gym - they're stainless steel, double walled, vacuum sealed and will keep your liquids cold (or hot) for days. Available in 2 sizes. 

5. Be food prepared! No matter where we are, we’re often tempted to “grab and go,” especially when traveling. Unfortunately, most ready to go snacks are calorie packed and nutrient deprived. Save yourself the extra calories and pack some protein bars, pre-cut veggies, fruits and/or nuts in your carry-on bag so you’re prepared to fight the urge of the grab and go unhealthy options.

6. No time? No problem! More intensity! Even 20 minutes will get you into the zone of fat blasting and muscle building as long as you maximize your effort. The goal of a short workout should be to workout at your personal intensity max. When you feel like it’s time to stop, try pushing for 10 more reps to maximize the hormonal response from your workout. Do this for at least 20 minutes targeting your upper, middle and lower body with push ups, planks, crunches and burpees, and you’ve got a complete workout!

7. Keep a food log. Recording what you eat is one of the best ways to stay on track. Make it easy for yourself and download an app (we like Lose It!) to keep track of your daily intake no matter where you are. Your goal should be smaller meals, more often.

8. Watch a workout video. No matter where you are, you can easily watch a YouTube fitness video to stay on track – it’s like bringing a personal trainer wherever you go! 

9. Buddy up! Accountability is everything. Having a partner keeps you accountable and makes diet and fitness goals more fun! Not only have you set yourself up for success with buddy system accountability, but you now have someone to share your excitement with when you hit your goals!

10. Shop the farmers market for fresh produce. If your food can survive nuclear fallout, you shouldn’t be putting it in your body! The less time your food can survive on the supermarket shelf, the better it is for you. Fresh fruits and vegetables don’t last as long as a box of Wheat Thins and that’s a good thing! Vitamins and minerals that are found in darker fruits and vegetables are what you need to keep your body healthy. Pick up fresh produce wherever possible.

11. Find stairs! Climbing stairs is an incredibly effective cardio and lower-body sculpting workout, and you can normally find staircases somewhere in the vicinity of a park or beach.

12. Use water bottles as dumbbells. You get the dual benefits of resistance training and hydration, both critical during the summer. Water bottles can be used for a number of toning exercises such as tricep kickbacks, arm circles and overhead presses, and can also add resistance to lunges and squats.

13. Burpees! The most comprehensive exercise that can be done anywhere, anytime! Three sets of burpees will give you a cardio workout while also targeting upper body, lower body and core strength. It’s the all-in-one exercise!

14. Find a bench. Benches can be found in numerous outdoor areas and serve as a great fitness tool. For a quick full body routine, try the following: Start standing on top of the bench and lunge behind you bending the back knee as low to the ground as possible. Make sure your front knee remains directly above the heel to protect your knee. Alternate reverse lunges completing 8 on each leg, 16 total. Step down from the bench and turn around and sit on the bench with your legs extended straight in front of you, feet on the ground. Pressing your palms into the bench with fingertips forward, lift your rear end off and slightly in front of the bench, and bend your elbows directly behind you for a tricep dip. Shoot for 15 getting the full range of motion. Turn around and finish the set with 15 push ups, hands on the bench, back in a straight line from your neck to bottom of your spine. Start from the beginning with the reverse lunges, followed by tricep dips  and push ups. Complete three full sets.

15. Pack some tubing or elastic bands in your suitcase.  They’re light, take up very little space in your bag and can provide several options for toning and resistance training.

16. Ocean swim! Take advantage of nature’s biggest pool and get a great workout. When it’s time to cool down from the sun, create a challenge for yourself and see how long you can keep your feet off the ground treading water. Try three rounds and attempt to last a little longer each time.

17. Engage the family. Part of the beauty of summer is family bonding, and finding fun ways to incorporate fitness can also teach kids the value of staying active. We recommend creating a fun obstacle course for the whole family to participate in, either as individual competitors or as teams. Let the kids help you come up with the obstacles, which can be done at the park, the beach or in the backyard. Think of a Tough Mudder inspired course…find something you can climb up, something to climb under, something heavy to carry or pull from one spot to another. Add in some long jumps or something to jump over, some cones/stones to zig-zag around, or even simple hopscotch. You’ll get a great workout and have stories to tell for years!

18. Walk during airport delays/down time. Depending on the city you’re in, airports have become a modern day shopping mall. If you have a delay or extra time before boarding, take a lap around the airport and browse the shops in your terminal. You can pick up a gift for your loved ones and burn some calories while tugging along your luggage.

19. Pack for fitness. If you pack gym clothes at the top of your suitcase, it can be a great reminder to hold yourself accountable for a workout.

20. Rent a bike. Most major cities around the world have adopted “Rent a Bike” programs. This way you can tour the city and get a great workout.

21. Pack healthy snacks for long flights. It’s best to bring your own healthy snacks on flight rather than purchasing candies, chips and processed foods in flight. Good ideas for snacks include almonds, bananas and protein bars.

22. Hit the sand. Summer traveling involves some fun in the sun and if you’re really fortunate, the beach! Challenge yourself with working out in the sand. Exercising in the sand provides an excellent training environment and in certain aspects actually works the body a lot harder than using a hard, flat surface.

23. Drink tons of water. Anywhere, everywhere, any time. Drinking water and staying hydrated can help fight jet-lag, it can amp up your energy and can also prevent heat exposure and heat exhaustion during the summer.

24. Book hotels with fitness amenities. When traveling, it’s easy to get off your A-game and not put any time in at the gym. When booking hotels or other accommodations, be sure that the location has some sort of fitness center or workout space, this way you have no excuse to slack off.

25. Eat the food of the culture. When traveling abroad, you’re most likely to taste different cuisines rather than gorging from places you eat from at home. This way, you can experiment with smaller, multiple meals throughout the day, which is better for digestion and building metabolism.

Try this healthy summer salad that’s super simple and fast to make ahead of time. You have a cucumber base with black beans (or kidney beans) and corn added. Throw in two large avocados, cherry tomatoes, green peppers and cilantro, and you have a refreshing salad that is perfect to take along to your next picnic or family gathering. 

Ingredients: 
(Serves about 8; use organic vegetables whenever possible)

• 2 English cucumbers, diced
• 2 cups black or kidney beans, cooked and rinsed (drained and rinsed if using canned)
• 2 cups frozen organic corn, thawed but still cold
• 2 red bell peppers, diced
• 3 cups cherry tomatoes, cut into halves 
• 2 large avocados, diced
• one large bunch of cilantro leaves, chopped
  
  

Sweet + Spicy Dressing

• 6 Tbsp apple cider vinegar
• 2 Tbsps raw honey
• 2 Tbsps organic extra-virgin olive oil
• 1/2 Tbsp fresh garlic minced
• 1/2-1 Tbsp fresh chili pepper, minced (depending on heat preferred...some peppers are hotter than others!) OR 1 Tbsp of your favorite hot sauce
• sea salt and pepper to taste (about a 1/2 tsp. each)
  
  

Instructions

1. Place the cucumber, black beans, corn, red pepper, cherry tomatoes, avocado and chopped cilantro in a large glass bowl.
2. In a smaller bowl, whisk all the dressing ingredients until combined well.
3. When ready to serve the salad, drizzle the dressing over, and gently toss to combine. Enjoy!