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LGLWSM Newsletter 071 - Summer Foods that Slim
August 02, 2013

Summer is the best season to shed some weight by eating more slimming foods. There are fresh vegetables and fruits galore this time of year so there’s no reason not to take advantage of them. If you can grab them from your local farmer’s market, that makes them even better!

Of course, it’s hard to get hungry when high temps are around, but that’s exactly why eating more foods that keep you slim makes perfect sense. They’re usually light, extremely tasty, and easy to prepare. There’s no reason to keep buying food from the local fast food joint. Most everyone can benefit from lightening up their calorie intake. Plenty of the foods that are prevalent this time of year tantalize your taste buds, offer important nutrients, and help you slim down.

Of course, protein also helps you lose weight but there’s no need not to keep it light too. Check out these ideas to help you get through the rest of the summer, without packing on the pounds.


When you can’t think of anything else to eat, make eggs your go to meal! Eggs are a whole food. They are rich in protein and other nutrients, and they satisfy! Research has shown that lean protein prevents blood sugar spikes, which can lead to food cravings later in the day. If you eat the yolks runny (as in fried eggs), the yolks will supply you with loads of biotin too, which is an essential nutrient needed for the growth of hair, skin, and nails.

But here’s something about eggs you might not know!

Did you know that you can leave your eggs out on the counter? They really don’t need refrigeration at all, if your kitchen doesn’t get over 90°F. If you turn the carton everyday, that is upright one day, upside down the next, eggs can last for around 2&1/2 months. But even if you leave them right side up, they’ll still last for a good 6 weeks.


Everyone loves watermelon. Its refreshing and cool and flavorful. One cup of diced melon has only about 45 calories. Because it’s mostly water, it’s also very filling. Another perk is that it’s a natural source of vitamin C, A, and lycopene, and very cheap to buy!

However, never buy fruit that’s been cut up for you as they may be sprayed with preservatives, even if you have a small household. Buying the whole fruit is much more economical anyway. If you can’t eat a whole melon by yourself, split it with a friend who also loves them! Watermelon is such a treat, especially on sizzling hot days.

Cold Soups like Gazpacho

Fresh tomatoes are bountiful this time of year and there’s nothing better on a hot day than sitting down to a cup of cold soup! What you say? Yep, cold soup! If you haven’t tried Gazpacho before, you are in for a real treat. The ingredients are simple, so there’s nothing expensive to buy. Just a couple of minutes in your kitchen is all it takes, as long as you have access to a food processor. They are essential when you prepare it.

As everyone knows, tomatoes are packed in vitamins (especially vitamin C) but they also contain various minerals and lots of fiber. The garlic offsets the sugar sweetness of the tomatoes and gives it a slight bite. The longer you let Gazpacho sit, the more it enhances the flavors. The soup is also very filling but it doesn’t contain many calories at all. I never thought I’d like it till I worked in a restaurant that served it. I decided to give it a go one day and I’ve been preparing it at home ever since; especially in the summer when tomatoes are so delectable!

Here’s a simple recipe I grabbed from the food network. You can use any kind of tomatoes though and include different herbs you like. (I like to add oregano and thyme.)


1 hothouse cucumber, halved and seeded, but not peeled
2 red bell peppers, cored and seeded
4 plum tomatoes
1 red onion
3 garlic cloves, minced
23 ounces tomato juice (3 cups)
1/4 cup white wine vinegar
1/4 cup good olive oil
1/2 tablespoon kosher salt
1 teaspoons freshly ground black pepper


Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not overprocess!

After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving.

Corn on the cob

Corn is super low in calories, (as long as you don’t slather too much butter on it), high in fiber, and very satisfying. Corn also contains antioxidants such as manganese, vitamin C, B3 and B5.

If you usually wolf down your corn, try eating it a bit more slowly. That way, your brain has a chance to catch up with your stomach so you know when you’re full. It takes your brain 20 minutes to register the contents in your stomach.

You can throw corn (in the husk) on the grill, cook them in boiling water on the stove, or cut off the kernels and add them to green beans to make summer succotash.

If you cook them on the grill, be sure to turn them frequently. I made the mistake of not doing this one time and it burned them pretty badly. Please don't consume any food that's char-broiled, even though it's tasty. When food has the charred look, it's full of toxic chemicals your body doesn't want or need.

Dried Beans

Most folks don’t think about cooking a pot of chili during the summer but since tomatoes are in full swing, it only makes sense to add dishes that contain tomatoes (and beans) to your summer menu. Beans contain cholecystokinin, which can help lower your cholesterol naturally. They also keep your blood sugar at an even keel and contain soluble fiber that satiates hunger longer.

Olive Oil

Did you know you can help fight off the middle-age spread with cold pressed extra virgin olive oil? The Swedish Diet is based on olive oil, and it works! Just one daily spoonful of the Mediterranean delight helps you burn calories and boosts the digestive tract!

It’s versatile too. You can use it in salad dressings, as a dip for bread instead of using butter (which is delicious by the way) or use it for sautéing veggies. Find out more about the many benefits of olive oil on these two pages:

Health Benefits of Extra Virgin Olive Oil

Is Your Olive Oil the Real Thing?


When I was growing up, my mom used the grapefruit diet to lose weight on a regular basis. Before each meal, she would eat half a grapefruit. While she did lose some weight, she had a hard time curbing back her love for snacks and desserts, God rest her soul.

However, for some people, grapefruit maybe a good way to take off a few pounds. Newer studies show that the phytochemicals in grapefruit help reduce insulin levels, which forces your body to convert calories to energy, rather than fat.

Grapefruit juice is also a lot more easily digested and tolerated than orange juice, which is highly acidic. It’s also packed in vitamin C and is totally refreshing! So add half a grapefruit to your breakfast this time of year to enjoy the savory delight while you can!

Pears and Apples

A medium sized pear has about 6 grams of pectin fiber so they’re perfect for snack time. For the same size fruit, apples have about 3 grams of fiber. Both are crunchy and juicy and both help satisfy hunger pangs longer. In a recent Brazilian study, overweight women who ate three small pears or apples daily, lost more weight than women who at three oatmeal cookies instead of the fruit.

You can also indulge in peaches too. They don't have as much fiber (2.2 grams per serving) but they also contain a lot of water that helps fill you up.

One tip you should always remember about fruit though. Eat fruit alone or leave it alone. This is straight from Traditional Chinese Medicine, which I’ve studied for years. Reason?

Fruit is more easily digested and assimilated by the body when eaten on an empty stomach. If you eat fruit with other foods, it ferments in your gut and can cause indigestion. When we have fruit for dinner (which is regularly), I set my fruit aside to eat later on.

As long as you wait a while for your body to digest the rest of your meal, you can safely eat the fruit in about an hour. Or you can eat it an hour before your meal. Your choice!

There are so many slimming foods this time of year. There’s just no reason to pack on pounds when you vary what you eat. Trying something new like Gazpacho is a great way to break out of the humdrum!

If you have a hard time selecting produce, try these two pages to help you make better choices:

Healthy Vegetables - Buying Guide and Serving Suggestions

Tips to Buy Produce and Crunch Your Way to Savings

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(There's a huge difference between these two plans. Learn which plan is better for losing the excesses.)

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Until Next Time!

Stay Sweet and Be Beautiful!



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