Wednesday, May 21, 2014

This is Your Summer to Sizzle

Yep, it’s official.  Summer is here.  Memorial Day kicks off four months filled with pool parties, cookouts, cold drinks, and summertime treats.  I have seen a multitude of advertisements recently promoting trendy new food products and fitness movements.  However, these ads should come with a warning: proceed with caution.  If you’re not careful, a few of these new trends could alter your summer sizzle to a fizzle.  Here are a few offenders and my remedies to ensure you sizzle all summer!

Blend your own summer smoothie that sizzles!
Berry Pomegranate Premium Fruit Smoothie from Dairy Queen/Orange Julius – This sounds like a health drink and the ads boast “no artificial flavors”.  Too bad they fail to mention the amount of sugar in this bomb.  With 102 grams of sugar in a large, you will have slurped up four day’s worth of sugar.  The Original Orange Julius is even worse – it has 103 grams of sugar!  Swap your own summer smoothie by blending one cup mixed frozen berries, half cup nonfat Greek yogurt, 1/4 cup freshly squeezed orange juice, and half a banana in a blender.  Now that’s a refreshing summer sizzler! 

Zensation Zalad from Zaxby’s – Many people think salad is a healthy option, but this packs a whopping 1,165 calories, over half of what you’d need in an entire day.  With 49 grams of sugar, this salad has two day’s worth.  Plus it has more than a day’s worth of sodium.  That certainly doesn’t lend to a “zen” state!  For a summer sizzler swap, make your own salad by topping baby spinach with sliced cucumbers, shredded carrots, mandarin orange segments, sliced almonds, and grilled chicken or shrimp.  Make a quick dressing by whisking a teaspoon of low-sodium soy sauce, a teaspoon of juice from the mandarin orange, and a tablespoon of extra virgin olive oil. 

Make your own wrap & sizzle this summer!
AM Crunchwrap from Taco Bell – Just one of these little breakfast items has 46 grams of fat, 14 of which are saturated.  That’s a full day’s worth of fat in the palm of your hand, and your day just started.  Instead, make your own wrap by scrambling an egg with bell peppers and Canadian bacon, top with shredded cheese & salsa and wrap in a whole grain tortilla.  Or make a sweet wrap by spreading a whole grain tortilla with peanut butter and wrap it up with a sliced banana, apple, or fresh berries.  My wraps are hand-held summer sizzlers!

CrossFit and other High-Intensity Workouts – While I always encourage physical activity, exercise choices should be based on your current fitness level.  If you would not label yourself “extremely fit”, CrossFit is probably not for you.  While it is very trendy, 75% of CrossFit participants have reported an injury that sidelined them.  Even those considered to be in “good” or “excellent” shape are at risk: 16% of CrossFit participants permanently dropped out due to overuse or injury.  Instead, make swimming your summer sizzler.  It has a lower risk for injury and is an excellent cardio and resistance workout.  Now that pools are open, it is the perfect summer option. 

Design your own obstacle course for
a free fun summer sweat session!
Mud Runs like Tough Mudder – These endurance races are unlike 10k races or even triathlons because they involve challenges that you cannot train for or anticipate.  These mud runs involve risk of serious injuries from extreme obstacle courses, electrical shocks, drowning, and bowel infections from stagnant water.  Some of these risks can even be fatal.  These mud run are intensely popular, but without proper regulations, supervision, or preparation, they may cause more harm than good.  Rather than run with danger, make your own obstacle course in your backyard or neighborhood playground.  You can use monkey bars, trampolines, swings, balls, bats, benches, bikes, or any other equipment you have on-hand.  Bonus: it’s free!  Make it a fun competition with friends or family, or just compete with yourself by improving your time with each set. 

By being aware of the summertime hype and recent trends, this can be your summer to sizzle!  In addition to my tips here, I will educate, encourage, and motivate you all summer long.  Go to  to see all the ways I can help you and those you love.  Obesity is 100% preventable and it starts with a summer that sizzles!


  1. Great points thank cutting through the hype. I will tweet this out now!

  2. Great info! Just pinned your article to my Pinterest!

  3. Wow. I'd heard about the dangers of crossfit, but never thought about the mud runs. Ugh! I have to share this.

    1. Thanks Angela! Yes, many people sign up without being aware of the mud runs' risks. Thank you for sharing!