Summer Health & Sun Screen

One of the most important health tips during the summer months is to
make sure you are consuming enough water to stay hydrated. Being
adequately hydrated is essential for reaching optimal health and
wellness. There are so many benefits that water provides for your body.
Some of those benefits include regulating body temperature, protecting
for your tissues and joints, preventing constipation, improving skin
complexion and maximizing physical performance.

Below are a few ways to increase your water consumption:
• Keep a reusable water bottle with you
• Replace other beverages with water
• Drink one glass of water before each meal or at certain times each day.
Set a reminder on your phone if you need to!

If you are one of those people that does not necessarily like the taste of
water or easily gets bored only drinking water below are some tips to
help you increase your water intake as well:
• Eat fruits and vegetables. These foods already have water in them so by
eating more fruits and vegetables it not only increases your
consumption of those essential vitamins and minerals but also helps you
stay hydrated
• Try coconut water or sparkling water
• Add cucumber, strawberries, lemon or other fresh fruit or vegetables
to your water for a refreshing twist
• Try popsicles or smoothies but make sure to watch the amount of
sugar you are consuming with these options
• Unsweetened tea can be a low sugar option to increase your water

Men’s Health Month

Eating a healthy diet gives your body the energy and
nutrients to fight disease and keep you feeling younger.
Men, like all people, should have a diet focused on:

1. Fruits and vegetables: at least 2 cups a day
2. Whole grains: make half of your grain choices
whole grain choices such as oatmeal, brown rice or
whole grain bread, cereal and pasta
3. Fiber: at least 38 grams of fiber per day for
younger men; 30 grams of fiber per day for men older
than 50. Whole grains, barley, beans, lentils, fruits
and vegetables are high in fiber, help manage hunger
and fullness, and help fend off certain cancers, such as
prostate and colon
4. Fats: focus on unsaturated, heart-healthy fats such
as olive oil, canola oil, nuts, seeds, avocados and oil-
based salad dressings in place of saturated fats such as
full-fat dairy foods, high-fat meats or sweets, fried foods,
and butter
5. Protein: lean meats, seafood, and plant sources,
like beans, peas and soy products

Energy Needs
Since men have more muscle and typically are bigger than women, they require
more calories throughout the day. Moderately active males likely need 2,200 to
2,800 calories per day. Your energy needs depend on your height, weight and
activity level.
Visit for customized energy needs and meal planning.
Health Risk
Many of the typical health risks for men are related to behaviors that are more
prevalent in men, such as smoking and drinking, unhealthy or risky choices, and
putting off regular doctor visits or medical care. There are also health
conditions that only affect men, such as prostate cancer and low testosterone.
Many of the major health risks that men face – like colon cancer or heart
disease – can be prevented and treated with early diagnosis. Screening tests
can find diseases early, when they are easier to treat. It’s important to get the
screening tests you need.
According the CDC, the top 10 causes of death for men in 2017, was
1. Heart Disease (24.2%)
2. Cancer (21.9%)
3. Unintentional Injuries (7.6%)
4. Chronic Lower Respiratory Disease (5.2%)
5. Stroke (4.3%)
6. Diabetes (3.2%)
7. Alzheimer’s Disease (2.6%)
8. Suicide (2.6%)
9. Influenza and Pneumonia (1.8%)
10. Chronic Liver Disease (1.8%)

20 Health Tips: Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

1. Eat Breakfast
Start your day with a healthy breakfast that
includes lean protein, whole grains, fruits and
vegetables. Try making a breakfast burrito with
scrambled eggs, low-fat cheese, salsa and a
whole wheat tortilla or a parfait with low-fat
plain yogurt, fruit and whole grain cereal.

2. Make Half Your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture
plus vitamins, minerals and dietary fiber to
your plate. Make 2 cups of fruit and 2 ½ cups
of vegetables your daily goal. Experiment with
different types, including fresh, frozen and
3. Watch Portion Sizes
Use half your plate for fruits and vegetables and
the other half for grains and lean protein foods.
Complete the meal with a serving of fat-free
or low-fat milk or yogurt. Measuring cups may
also help you compare your portions to the
recommended serving size.
4. Be Active
Regular physical activity has many health
benefits. Start by doing what exercise you
can. Children and teens should get 60 or more
minutes of physical activity per day, and adults
at least two hours and 30 minutes per week.
You don’t have to hit the gym – take a walk after
dinner or put on music and dance at home.
5. Get to Know Food Labels
Reading the Nutrition Facts panel can help
you choose foods and drinks to meet your
nutrient needs.
6. Fix Healthy Snacks
Healthy snacks can sustain your energy levels
between meals, especially when they include
a combination of foods. Choose from two or
more of the MyPlate food groups: grains, fruits,
vegetables, dairy, and protein. Try raw veggies
with low-fat cottage cheese or hummus, or a
tablespoon of nut or seed butter with an apple
or banana.
7. Consult an RDN
Whether you want to lose weight, lower your
health-risks or manage a chronic disease, consult
the experts! Registered dietitian nutritionists can
help you by providing sound, easy-to-follow
personalized nutrition advice.
8. Follow Food Safety Guidelines
Reduce your chances of getting sick with proper
food safety. This includes: regular hand washing,
separating raw foods from ready-to-eat foods,
cooking foods to the appropriate internal
temperature, and refrigerating food promptly.
Learn more about home food safety at
9. Drink More Water
Quench your thirst with water instead of drinks
with added sugars. Stay hydrated and drink
plenty of water, especially if you are active, an
older adult or live or work in hot conditions.
10. Get Cooking
Preparing foods at home can be healthy,
rewarding and cost-effective. Master some
kitchen basics, like dicing onions or cooking
dried beans.

11. Order Out without Ditching Goals
You can eat out and stick to your healthy eating
plan! The key is to plan ahead, ask questions
and choose foods carefully. Compare nutrition
information, if available, and look for healthier
options that are grilled, baked, broiled
or steamed.
12. Enact Family Meal Time
Plan to eat as a family at least a few times each
week. Set a regular mealtime. Turn off the
TV, phones and other electronic devices to
encourage mealtime talk. Get kids involved in
meal planning and cooking and use this time to
teach them about good nutrition.
13. Banish Brown Bag Boredom
Whether it’s for work or school, prevent brown bag
boredom with easy-to-make, healthy lunch ideas.
Try a whole-wheat pita pocket with veggies and
hummus or a low sodium vegetable soup with
whole grain crackers or a salad of mixed greens
with low-fat dressing and a hard boiled egg.
14. Reduce Added Sugars
Foods and drinks with added sugars can
contribute empty calories and little or no
nutrition. Review the new and improved
Nutrition Facts Label or ingredients list to
identify sources of added sugars.
15. Eat Seafood Twice a Week
Seafood – fish and shellfish – contains a range
of nutrients including healthy omega-3 fats.
Salmon, trout, oysters and sardines are higher in
omega-3s and lower in mercury.
16. Explore New Foods and Flavors
Add more nutrition and eating pleasure by
expanding your range of food choices. When
shopping, make a point of selecting a fruit,
vegetable or whole grain that’s new to you or
your family.
17. Experiment with Plant-Based Meals
Expand variety in your menus with budget-
friendly meatless meals. Many recipes that
use meat and poultry can be made without.
Vegetables, beans, and lentils are all great
substitutes. Try including one meatless meal per
week to start.

18. Make an Effort to Reduce Food Waste
Check out what foods you have on hand before
stocking up at the grocery store. Plan meals
based on leftovers and only buy perishable
foods you will use or freeze within a couple of
days. Managing these food resources at home
can help save nutrients and money.
19. Slow Down at Mealtime
Instead of eating on the run, try sitting down
and focusing on the food you’re about to eat.
Dedicating time to enjoy the taste and textures of
foods can have a positive effect on your
food intake.
20. Supplement with Caution
Choose foods first for your nutrition needs. A
dietary supplement may be necessary when
nutrient requirements can’t be met or there is
a confirmed deficiency. If you’re considering a
vitamin, mineral or herbal supplement, be sure to
discuss safe and appropriate options with an RDN
or another healthcare provider before taking.

Cashew chicken

Cashew Chicken


1 lb boneless skinless chicken, diced 

1/2 teaspoon salt 

1/2 teaspoon Clearly Organic Ground Pepper 

2 Tablespoons corn starch 

3 Tablespoons Clearly Organic Olive Oil 

2 cups broccoli florets  

1 red bell pepper, diced 

2 cloves garlic, crushed 

1/2 cup Clearly Organic Cashews 

1/2 cup green onions, sliced for garnish (optional) 


3 Tablespoons low sodium soy sauce 

2 Tablespoons Clearly Organic Honey 

1 Tablespoon rice vinegar  

1/2 teaspoon Clearly Organic Ground Ginger 


In a bowl add chicken, salt, pepper, and corn starch. Toss to coat evenly. In a large skillet add olive oil and chicken then cook for 5 minutes over medium heat. Flip and stir chicken so all sides cook evenly. When chicken is about 50% cooked add broccoli, bell pepper, and garlic. Stir to combine and cook for an additional 10 minutes or until vegetables are tender and chicken is cooked through. While vegetables and chicken are cooking add all the ingredients for the sauce to a jar with a lid. Secure the lid on the sauce jar and shake vigorously. Add the sauce and cashews to the skillet then stir to combine. Allow ingredients to simmer for 3 minutes. Sprinkle green onions on top then serve immediately and enjoy!  

Sponsored by Clearly Brand

Easy Homemade Pumpkin Soup

Easy Homemade Pumpkin Soup


2 Tablespoons Clearly Organic Olive Oil

1 large yellow onion, chopped

2 cloves garlic, minced

1 (15 oz) can pumpkin purée

1/2 teaspoon Clearly Organic Thyme Leaves

1/2 teaspoon Clearly Organic Ground Cumin

1/4 teaspoon Clearly Organic Ground Ginger

1/4 teaspoon Clearly Organic Ground Pepper

2 1/2 cups Clearly Organic Vegetable Broth

2 Tablespoons Clearly Organic Maple Syrup

3 Tablespoons heavy cream

2 Tablespoons pumpkin seeds


In a medium-size saucepan heat olive oil, onions, and garlic over medium-low heat until fragrant and translucent, about 5 to 8 minutes. Add the pumpkin purée, thyme, cumin, ginger, and ground pepper. Heat over medium heat stirring occasionally for about 5 minutes. Add vegetable broth and cook, stirring constantly, for 5 additional minutes. Remove pot from heat and stir in maple syrup and heavy cream. Using an immersion blender purée soup until it reaches your desired consistency. If you don’t have an immersion blender let the soup cool for 10 minutes then transfer contents to a food processor or blender. After the soup is puréed only heat contents on low heat, so it doesn’t boil. The cream separates if the liquid gets too hot. Serve the soup warm with pumpkin seeds sprinkled on top.

Recipe from Clearly Brand