5 Lighter-Than-Usual Cocktails Starring Summer Fruit

Health experts unanimously agree that light or zero alcohol consumption is better than heavy or even moderate drinking, and we can’t argue with that. But for those of us content to live life by the “in moderation” mantra, the best we can do is steer clear of the true nutritional disasters: thick, creamy daiquiris and sickeningly sweet juice cocktails that pack half a day’s calories or more. On the other hand, light, effervescent drinks sweetened with whole fruit or homemade fruit juices will give you a buzz and a few additional nutrients. If you’re looking to get a little bit tipsy without going overboard, this is the way to drink — and we have a few cocktail recipes that will help keep happy-hour excess in check.
Pink Derby
This glamorous pink cocktail is best suited for the pageantry of the Kentucky Derby, but it will fit in with grace and ease at any other summer soiree. To make it healthier, the chefs in Food Network Kitchen used honey in place of white processed sugar, and the gorgeous pink hue comes from a blend of watermelon, kiwi and lime juices.
White Sangria
Ellie Krieger’s refreshing sangria is a citrusy mix of white wine, orange liqueur and brandy plus orange juice and sliced fruit. A splash of club soda provides a touch of fizz.
Watermelon-Strawberry Sangria
Bobby Flay combines two of summer’s defining fruits, watermelon and strawberries, to create the ideal refresher for a light brunch or summer cocktail hour. Cold rosé and orange liqueur form the sangria’s crisp-sweet base, perfect on a balmy day.
Red Wine Spritzers
Rachael Ray adds bubbly seltzer water to dry Italian red wine and flavors her spritzer with seasonal berries for a low-calorie and effervescent summer drink.
Frozen Mango Margarita
Skip the neon, bottled margarita mix and whip up a fruity base for this classic tequila cocktail instead. Ellie achieves sunny yellow color by blending orange liqueur, tequila and lime with frozen mango pieces.

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Back-to-School Lunch! Mango Chicken Salad Wraps

“That’s good!!!” my 13-year-old son proclaimed as he chomped down on a big bite of this Mango Chicken Salad Wrap. Bonus: I also got two thumbs up from my 14-year-old daughter. If you have teenagers — or children of any age, for that matter — you know what a good feeling it is when your kids actually eat what you make them for lunch!

With the back-to-school season upon us, now is the perfect time to whip up this super-nutritious and delicious Mango Chicken Salad Wrap. Made with just a handful of ingredients, including chopped chicken breast, sweet mango, and sliced almonds for extra fiber and crunch, plus a hint of mayo lightened up with Greek yogurt, this Chicken Salad Wrap is a protein-packed school lunch your kids will love!

This recipe is also super-versatile. Your kids don’t like almonds? Try cashew nuts. Or, skip the nuts altogether. And, while the mango is absolutely delicious in this wrap, you can make this with apples, grapes or your child’s favorite fruit.

The chicken salad recipe makes five 1-cup servings, so it’s easy to make ahead of time and store leftovers in the fridge. When you’re ready to pack lunch the next morning, the only things left to do are wrap the chicken salad up in a whole-wheat or gluten-free tortilla and pack it up in a brown bag or a lunchbox. Lunch is served!

Mango Chicken Salad Wraps
Makes 5

12 ounces (about 3 cups or 2 breasts) cooked, chopped chicken breast meat
2 cups chopped mango, about 1/4-inch cubes
1/3 cup finely chopped sweet onion
1/2 cup sliced almonds
1/2 cup plain Greek yogurt
1/4 cup mayonnaise
Salt and pepper to taste
Five 8-inch tortillas (whole-wheat or gluten-free)

Combine the chicken breast, mango, onion, almonds, yogurt and mayonnaise in a mixing bowl. Stir well to combine ingredients. Season to taste with salt and ground black pepper. Store chicken salad in refrigerator in a sealed container for up to 3 days, or until ready to serve.

To serve, place about 1 cup of chicken salad on a tortilla. Fold sides in to wrap up. If packing for lunch, place the tortilla on a piece of parchment paper before wrapping up, then slice in half.

Notes: You can buy precooked chicken breasts, use rotisserie chicken or make your own poached chicken breasts ahead of time.

Per serving: Calories 500; Fat 21 g (Saturated 3 g); Cholesterol 84 mg; Sodium 382 mg; Carbohydrate 39 g; Fiber 6 g; Sugars 15 g; Protein 41 g

EA Stewart, MBA, RD is a registered dietitian nutritionist specializing in wellness and GI nutrition. In addition, EA is the creator of The Spicy RD, which features delicious gluten-free recipes made from healthy, seasonal ingredients.

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4 Things You Should Never Do When Detoxing

At this point in the season you might feel like you’re drowning in fruits and veggies. Don’t let all that summer produce go to waste. Here are some delicious and healthy ways to hold on to the goodness a bit longer.

Baked Goods

Bake an abundance of produce into muffins, cakes, pies cobblers, crisps and even cookies. User-friendly options include seasonal berries, chopped stone fruit and shredded summer squash and carrots. Herbs, onions, spinach kale and other savory items can be incorporated into breads, biscuits and pizza crusts as well.

Recipe to Try: Blueberry Whole-Wheat Muffins

Salads and Slaws

Get some extra mileage out of cabbage, kale, beet greens, kohlrabi and broccoli (stems and all). Shred or spiralize them, then give them a quick toss in a flavorful dressing. You can pack a whole bunch of nutrition into a side salad like this.

Recipe to Try: Cabbage-Kohlrabi Slaw

Pickles

Give chopped veggies a soak in a tangy brine to increase the shelf life and punch up the flavor. There are lots of pickling prospects beyond cucumbers — try carrots, chile peppers, green beans and cherry tomatoes.

Recipe to Try: Easy Pickled Jalapenos

Jams

Berries and stone fruit make obviously delicious choices, but also consider turning peppers and tomatoes into jammy goodness.

Recipe to Try: Tomato Jam

Frozen Treats

Blend or juice melons, apples and other fruit into fresh juices. Freeze the juice and then mash, or give it a frosty spin in an ice cream maker for the healthiest slushie you’ve ever tasted.

Recipe to Try: Watermelon Slushies

Purees

Blend roasted and poached fruits and veggies into smooth purees; refrigerate or freeze them to use in baked goods, soups, smoothies and cocktails.

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4 Things You Should Never Do When Detoxing

If you’re considering a detox plan to give your body a reboot, reading these four common misconceptions may make you rethink the hype.

Mistake #1: Following a Juice-Only Detox Plan
Your body requires more than just nutrients from juice during the detoxification process. According to Danielle Omar, M.S., RDN, integrative dietitian at Food Confidence, “juice alone can deprive the body of protein, healthy fats and adequate calories to function optimally. Protein is necessary to help carry toxins through the body for elimination, and fats are needed to absorb fat-soluble vitamins.” Another reason that it’s important to take in fats and proteins during the detox process is that they take longer to digest and will help stabilize your blood sugar, keeping you satisfied between meals.

Mistake #2: Believing the Hype
According to Samantha Heller, M.S., R.D., author of The Only Cleanse and host of Samantha Heller’s Health & Nutrition Show on SiriusXM Doctor Radio, says, “Teas, enemas, magnetic foot pads, fasting or juicing protocols, potions or tonics that claim they can ‘detox’ or ‘cleanse’ your body are a bunch of hooey. What they do is cleanse your wallet!”

Mistake #3: Focusing Too Much on What Not to Eat
Most detox plans eliminate many foods from your diet. Omar stresses that you should stop placing too much focus on what you’re not eating and not enough on what you are. “Detoxing isn’t just about eliminating the bad stuff. What you add to your diet is equally, if not more, important,” she says. She recommends taking in several servings of leafy greens, cruciferous vegetables (like broccoli and kale), berries, raw nuts and seeds, and fresh herbs and spices each day.

Mistake #4: Believing That Your Body Needs “Help” Detoxing
According to Heller, “There is no such thing as detoxing. Your body is cleansing and detoxing itself 24/7. Our cleansing organs like the liver, kidneys, lungs and gastrointestinal tract are smacking down pathogens, detoxifying toxins and expelling pollutants every second of every day.” So how can you help your body? Heller stresses the importance of following a healthy, more plant-based diet, exercising regularly and getting enough sleep.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Healthy on a budget!

No really, it is possible! And we’re here to prove it, says Ellie Moss

Fancy gyms and high-end fitness wear are awesome. Who doesn’t love to browse the fancy pants on the Lucas Hugh website or get their sweat on at Barry’s Bootcamp? 

But splashing the cash is in no way essential for healthy living or a hot bod. Don’t get us wrong we all love saving up for that must-have gym bag or splashing out on a pre-hol delivery diet, but your every day healthy regime needn’t come with a high price tag.

Don’t believe us? This issue we’ve made it our mission to get you the best results, with the minimum spend. And it’s not as hard as you might think! But first you have to get in the right mindset! Get started with our top tips:

1 Be inventive Sometimes being healthy on a budget means you have to think outside the box. For example, eating lots of veggies is key to a healthy diet – but if you pick frozen over fresh (which are equally as nutritious) you’ll save a packet. And if the cost of a gym is crippling you, take your workouts outside instead. You’ll have to use your imagination a bit, but a park can provide a great workout – you can use steps and benches for jump squats, Bulgarian split squats or tricep dips; do mini sprints up any inclines; use playground equipment to do pull-ups; and let’s face it, you can do burpees anywhere!

2 Be preparedOne of the essential aspects of getting in shape on a budget is – as the Scouts would no-doubt agree – being prepared. We’re talking making healthy lunches at home rather than buying them; making and carrying your own healthy snacks; always bringing your own water bottle and having a fun fitness schedule so you don’t lose interest and head back to the gym.

3 Do your researchHalf the battle, when trying to keep costs down, is being well informed. So in this special we’re aiming to do just that, giving you all the tips and tricks you need to smash those goals with minimal outlay. But it’s worth doing your own research too. Check out cheap fitness options in your local area like free run clubs; hunt down bargain bulk-buy shops; suss out which friends you can persuade to do park workouts, home workouts and runs with you; and check out healthy food bloggers for some free foodie inspo.

4 If, thenHaving a plan for any unexpected scenarios is also key. For example if rain means my park workout is off then I’ll do an online workout at home instead; or if my friend fancies a meal out after our workout then I’ll invite them round for a healthy meal at mine instead of spending money on an unhealthy night out – that’s a double win! It’s a strategy top psychologist Walter Mischel recommends in his book The Marshmallow Test and it’s a great option for helping you stick to your healthy exercise and nutrition regimes when circumstances change unexpectedly.

5 Go onlineOne of the best things about the internet is that it gives you so much access to free information and inspiration. Who needs to splash out on a new cookbook when the internet is awash with healthy food bloggers sharing their amazing recipes? We lovenaturallysassy.co.uk! And, if paying for a PT is way out of your budget right now, why not sign up to one of the awesome free fitness providers online? Fitnessblender.com and Carly’s Rowena’s YouTube channel have some great options – and they’re completely free! And if you’re looking for food/fitness or just general healthy living inspo, instagram and twitter are packed with fit bods looking to share their top tips – we love Helle Hammonds on Instagram and @LottieLMurphy, @TaraStiles and @CatMeffan on Twitter. 

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Pedal power

There are so many reasons to get back into cycling – or try it for the first time – get started with our top tips

Jumping on a shiny new steed and pedalling off into the sunset is a glorious feeling – you just can’t beat it! But if you haven’t saddled up for a few years, you may be wondering where to start or why to bother. Don’t worry! We caught up with Gareth Turner from Cyclebeat (cyclebeat.co.uk) to chat about the benefits of life on two wheels and how you can get back in the race. 

Slim cycle

Jumping on your bike is a fantastic way to blitz calories and trim down. ‘Cycling is a great way to lose weight and a brilliant way to burn calories – you can burn around 500 calories an hour cycling and sometimes much more,’ says Gareth. ‘Cycling can also have the added benefit of increasing your metabolism – even after the ride is over.

And it’s a great option for working out on your commute. Think about it – you can get your workouts in on the way to and from work and cancel that gym membership altogether if you want! ‘And, because it is a non-weight bearing exercise, it’s a lot easier on the joints than something like running, so you can do it more often,’ says Gareth. Sounds good to us!

It’s also a great toner, working your lower body hard, which – thanks to this focus on the bigger muscles in your body (bum and legs!) also burns fat. ‘Cycling helps to tone your muscles and works your calves, thighs and bottom, while also giving your shoulders and arms a workout, too,’ says Gareth.

Healthy heart

Cycling is not only bags of fun, and a great way to stay in shape, it’s good for your heart, too. ‘Cycling improves cardiovascular fitness,’ explains Gareth. ‘And the British Heart Foundation says that cycling regularly can help to reduce the risk of coronary heart disease, stroke and type 2 diabetes by up to 50 per cent.’ 

Mind matters

And getting on your bike could have benefits for the mind, too. ‘It’s not just the body that sees the benefits, as cycling is believed to reduce stress, anxiety and provide a sense of wellbeing,’ says Gareth. A cycle home after a long day is a great way to shake off your worries.

Wheely wheely fun

Whizzing around on a bike gives you a great sense of freedom and there are so many types of cycling, and types of bikes, you can try. ‘Cycling can be very varied and fun – try mountain bike trails, exhilarating downhills, BMX and road biking with amazing views,’ says Gareth. Plus it’s one of the few workouts in which you can have a good gas with your mates, too! Have you every tried catching up over a quick swim or disco rave class?! ‘Cycling can be very social by riding in a group and also with the family – everyone can get involved,’ adds Gareth. 

Back to it!

Check out Gareth’s top tips for beginners or those getting back into cycling:

The first thing that you will need is a bike; it’s best to visit a good bike shop where they can give advice and find you a bike that fits properly.

Start by riding comfortably for up to 45 minutes three times a week, then look to slowly build on the number of sessions, duration and speed of sessions gradually.

There are cycling proficiency courses that can build skills and get you ready for the road if you’re nervous.

Practise riding in a traffic-free area, such as a local park, to build confidence.

Why not get used to pedalling, standing and clipping in and out of pedals at a studio such as Cyclebeat (cyclebeat.co.uk) before heading out.

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How to be a triple threat

So, you’ve done a marathon, ticked off the Tough Mudder and aced the fun run? Hello, triathlon! If you’re a high fitness achiever, training for three disciplines is just the challenge you’re craving. 

A triathlon is also a great option if you’d like to try an endurance sport, but the monotony of long runs or cycle rides doesn’t tickle your fancy. Racing from a swim to a cycle to a run is a great way to break up longer distances, keeping your mind ticking over, your body guessing and your adrenaline firing. And it’s not just for the pros, either. The shorter distances (sprint and super sprint) are popular with veterans and beginners alike. 

Intrigued? We’ve got the info and story from one of our very own, for all you need to know for your first triathlon challenge. Let’s get started! 

'How i survived my first triathlon’

WF staff writer and sub-editor Ellie Moss bravely entered the SuperSprint distance at the Human Race Events’ (humanrace.co.uk) HSBC Triathlon at Dorney Lake. Here’s how she fared…

‘I was super nervous about doing a triathlon because, although I tried my best, when it came to the big day
I didn’t have much training under my belt. I arrived in the pelting rain, but there was such a great atmosphere the weather didn’t seem to matter. 

‘The swim started in the water and, as we tip-toed in, the cold lake filled our wetsuits. But there wasn’t much time to groan about the cold as we were off and powering through the 400m open-water swim. By the time
I finished my arms were exhausted, but I ran through to the bike race, peeling off my Aqua Spher (aquasphereswim.com/uk) wetsuit as I went. The cycle was a welcome relief after the tough going in the water. I got up some good speed and quickly arrived at the next transition. Only later did I realise that I’d missed out the second lap of the cycle, meaning I was disqualified! 

‘After I racked my bike and helmet, I headed off for the run, jelly legs in tow. The 2.5K sprint was easy going, but while I jogged I realised that I’d messed up the cycle lap, so my head was spinning. I managed to push myself through the run and made it to the finish in one piece.

‘I had a great day  – even though my times didn’t count – and I’m definitely signing up again next year!’

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