End of Summer Nutrition and Weight Loss Tips by Sandra Partyka, C.H.C*

Believe it or not the end of Summer is here and the Fall will be fast approaching.

Summer is usually the time of traveling, spending long days enjoying friends and family, and sometimes, not really paying attention to our eating habits.

For many, Fall means the kids are back in school and our schedules are a little more organized. As for eating habits, they usually get back into a schedule as well.

So, I thought I’d give you a jump-start on wrapping up your Summer and giving you some healthy eating tips to get ready for Fall.  If you’re looking to eat healthier and maybe drop those few pounds that might have crept on when the sun was shining, keep reading!

Tip #1:

Eat Breakfast

I know this seems so simple, but how many times are you rushing out the door and forget this meal?

It’s incredibly easy to do, so it is usually my number one tip.

A quick and protein-filled breakfast can start raring your metabolism for the rest of the day. Got 5 minutes? Cook up an egg with some lean ham and put it on a whole wheat wrap. Best part? This wrap is completely portable!

If cooking is just not going to happen, then a smoothie is the very best thing to do.

Blend yogurt, fresh fruit and a little ice, and you’re good to go. Want something more decadent? Take out the yogurt and replace it with a tablespoon of natural peanut butter.


Enjoy what the end of summer has to offer

There are 2 really great and incredible nutritious foods in season right now: berries and tomatoes.

Eating food at its peak is both economically smart and ensuring that you will have the very best tasting produce.

There are endless healthy recipes that utilize berries and tomatoes.

Here is one I love:

Quick Cucumber and Tomato Salad

Dice 1 large cucumber into 1 inch cubes

Dice 2 large tomatoes into 1 inch cubes

Chop ¼ of 1 medium red onion

Place together in a large bowl


2 tablespoons of extra virgin olive oil

1 tablespoon of champagne vinegar

Salt and pepper to taste

Whisk together, and drizzle over veggies.

You can enjoy this alone or on top of a bed of mixed baby greens.

Hungry for more?

Join Sandra for the Smart Workout Wellness Extravaganza!

On September 11, 2010 you’ll be able to enjoy a day of free classes and Nutrition Workshops to help you build your best body.

Space is limited so please call to reserve a spot today!


Wellness activities will run continuously throughout the day:
11:30 Nutrition lecture: “Nutrition and Athletic Performance”
12:15 Exercise class: Kickboxing
1:00 Nutrition lecture: “Healthy Cooking Tips” [food provided, reservations required]

1:45 Exercise class: Total Body Conditioning
2:30 Nutrition lecture: “Nutrition Tips for Losing Fat”
3:15 Exercise class: Katami
4:00 Exercise class: Abs


*Sandra is a Certified Health Coach (CHC) through the Institute of Integrative Nutrition, and a certified practitioner through the American Association of Drugless Practitioners (AADP). Sandra is also a certified Pilates and Group Fitness Instructor.