Akron Life June 2022

HEALTH & WELLNESS

“You’re gonna feel a lot better that you have the dessert and you enjoyed it, but that you didn’t over indulge,” Czekaj says. This also means you don’t have to skip meaning ful family dishes. Czekaj is Polish and Czech, so her family has a white sausage borscht soup made from

a honey drizzle plus two tablespoons of granola. A great option for lunch is healthy leftovers from din ner with a side salad. For dinner, she often roasts broccoli, cauliflower or potatoes, and serves it with brown rice and roasted chicken or salmon. In the summer, have fun with the grill and make a Greek flatbread, fish or veg gies. Plus, pick fresh farmers markets ingredients for easy salads like one with spinach, strawberries, blueberries and pecans. Using these tips can help curb snacking. “If I eat a good breakfast that’s very balanced,” she says, “I’m less likely to eat between snack on filling options by matching a carbohydrate with a protein, like fruit and peanut butter. It all comes back to mak ing small healthy choices that add up to a more nutritious diet to boost your well-being. “Every food has a place in our world,” Czekaj says, “but it’s all about being mindful.” breakfast and lunch.” When hunger strikes,

seltzers are good choices. “Those tend to be a bit lighter and a bit lower in calories.” As for dining on restaurant patios, order what you want for the main course but split a salad first. “You’ll be a little bit more full,” she says. “You’re more likely to take part of your main meal home so you’re not eating the entirety of everything all at once.” HOME HACKS The advantage of eating at home is that making healthy choices is easier, balancing eating out. That starts with having a healthy meal plan before getting packaged foods. And stay away from the junk food aisle so you aren’t tempted. “Setting yourself up for suc cess is the key,” Czekaj says. “Go in with a plan so that you’re having your veg etables, proteins and carbo hydrates at your meals.” For meals, Czekaj says a good breakfast might be Greek yogurt, fruit and groceries so you avoid unhealthy convenient

her grandma’s recipe at Easter. She partakes in a bowl but eats a salad and other healthier sides. It can be easier if nutri tious options are on the table, so Czekaj recom mends bringing a healthy dish to cookouts, like a veggie platter, roasted Brussel sprouts with an aioli and grilled shrimp or chicken skewers. When filling your plate, visualize that half is fruit and veggies, a quarter is whole grains or carbohy drates and a quarter is pro teins. Fill your plate and walk away from the food tables to avoid grazing. Czekaj also recommends seeking vibrant dishes. “Look for things that are really colorful because they’re probably going to have fruits and vegetables,” she says. For drinks, the tactic is the opposite. Colorless is often better than a sugary cock tail or a dark calorie-dense beer, and having one or two is OK. “I lean toward drinks that are clear,” Czekaj says, add ing that white sangria and

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