This year we’ve been taking a look at habits – instead of setting New Year’s resolutions in January, I challenged you to acquire six new habits over the course of the year that are important to you. We are half-way through the year so let me ask you, how is the process coming along?

One reason we take the time to check in with our goals, and where we are towards achieving them, is to know if we are on track or if we need to modify our plan. But another reason to check in with our goals is to see if they are still relevant. Are the habits that you made the decision to develop at the beginning of this year still applicable, still warranted? A good way to find out is to ask the question, “So what?”

For example, if you have yet to develop the desired habit of eating breakfast five mornings per week, where currently you are eating breakfast only once per week, use this question. “So what if I eat breakfast five mornings per week?” Your answer might range from having more energy to not feeling ravenously hungry at lunch (and therefore not overeating). The answers you come up with must be strong enough to overcome “so what” in order for you to want to put forth the effort into developing the habit.

What if the answer to “so what” surrounding one or more of your habit goals is not sufficient to motivate you? What if the response you hear back from yourself is, “Yeah, so what?” Then it is okay to let go of that goal and move on to something else. Trying to reach a goal or develop a habit that doesn’t motivate you won’t work, no matter how “good” or “healthy” the goal.

Whatever your goals are, the greater a “case” you can build for achieving them, the more likely it is that you will. Picture yourself as a defense attorney, arguing your case before the jury. Why are your goals important? Health, energy, stress reduction, endurance, fitness, self-esteem and confidence… why are any of these things important? Why should your “case” win? How can you convince the jury inside of you to swing your way?

Reassess the applicability of the habits you’ve had difficulty following through with this year. Dump those that are no longer motivating or important to you right now – you can always revisit them later. For all others, build the strongest case you can – and win!

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I just love summer foods. I don’t know if it’s the picnics, beach barbeques, or house boat lake parties that make them taste better, but did you know they are also quite nutritious?

For example, one medium ear of corn supplies three grams of fiber, ten percent of the daily value for vitamin C, and only 80 calories.

How about watermelon? It’s packed with lycopene, the naturally-occurring phytochemical that gives this fruit its bright red color. Eating fruits and veggies rich in lycopene has been shown to help reduce the incidence of heart disease and cancer in humans. Watermelon is low in calories and also a good source of potassium and vitamins A and C.

Experts agree the best diet consists of a balance and variety of foods. So why not try something new this summer like the kale-avocado salad included in this issue. It is packed with vitamins A and C, fiber, and mono-unsaturated fats (commonly referred to as “healthy fats”).

Enjoy your summer and all the wonderful food and fun that comes with it!

To your health,

Heather Moreno
PeopleFit USA , President

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Did you know that grapefruit juice can be dangerous if you take certain medicines?
Grapefruit juice is broken down in the digestive system by the same enzyme that breaks down over 50 prescription drugs. These drugs include some statins (cholesterol-lowering drugs), antidepressants, and antibiotics. Drinking grapefruit juice keeps the liver from processing the drugs as efficiently and the medicine does not work as well or the same as it was intended. Grapefruit juice can stay in your system for 48 hours. If you drink grapefruit juice, talk to your doctor about your medications to make sure it doesn’t interfere with your prescription drugs.

Did you know that you may not have all of your recommended vaccines?
Many people have not been given vaccinations since they were children, and the recommendations have changed. For example, the hepatitis B vaccination should be given to certain groups including healthcare workers, athletes, coaches, teachers, and anyone who may be exposed to bodily fluids and blood. For a complete list, check out www.cdc.gov.

Did you know that you should not leave cooked food outside in 90 degree or higher weather?
This is especially important during the summer with all the picnics and outings we go to. When you are taking food on an outing, be sure to store it in a cooler at a temperature of least 40 degrees. To keep the food cold in the cooler, transport the cooler in your air-conditioned car instead of the trunk. And be sure to clean that cooler with soap and water after using it!

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KALE-AVOCADO SALAD

• 4-5 leaves of kale (sliced down to the big part of the stem)
• 1 ripe avocado
• Juice of 1 lemon
• ¼ cup of olive oil
• 2 Tbsp of raw pumpkin seeds
• Sea salt to taste

In a salad bowl throw in the kale leaves, lemon juice, and olive oil. Cut up the avocado and add it to the kale/lemon/olive oil mixture. Using your hands, mash the avocado into the kale leaves. Add the pumpkin seeds and stir them in. Then salt to taste and enjoy! It's delicious by itself as a side dish or on a veggie burger sandwich!

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When a lot of people think of salad, what comes to mind is: "green vegetables and often tomatoes, cucumbers or radishes served with dressing." That’s boring! Salads do not need to be restricted to pre-meal greens or low-calorie lunches. Also, lettuce isn't mandatory: you can toss together whole grains, good protein, and an assortment of veggies, and you've got one nutritious and satisfying meal. Even a base of greens can be dressed up with canned beans, veggies and fruit, chicken and turkey, leftover beef and pork tenderloin, canned salmon, tuna, crab and shrimp, hard-boiled eggs, reduced-fat cheese, dried fruit, and nuts.

For today's sophisticated tastes, a bowl of limp lettuce mixed with shredded carrots, drowning in fatty dressing, just won't do: That sort of salad doesn’t benefit your waistline or your palate. Those seemingly innocent toppings can add up to more calories and saturated fat than a hamburger!

To get a great tasting and more exciting salad, you can add some corn and black beans to have it Tex-Mex style, or add artichoke hearts and garbanzo beans for a more Mediterranean style. By using ingredients from around the world, you can put together easy-to-make salads that provide a delicious blend of flavors, aromas, and colors for summer. All are loaded with fiber, nutrients and disease-fighting antioxidants, and their zippy dressings and vinaigrettes are light on calories and fat. These exciting little extras are great for your bottom line, joining perfectly with the refreshing flavors in your salad bowl.

You can also create great salads with seasonal produce – perfect for summertime! You can make light, colorful salads, packed with refreshing flavors for sweltering days using ingredients such as dill, tomatoes, cucumbers, bell peppers, crispy lettuce, and snap peas. Now, that's how a salad should be!

So, try these tips and use them as inspiration for your own terrific recipe creations. Your salads could be so delicious, you just might forget about the main course!

About The Author: Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call).
You can also register for Susan's the popular online
monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp

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