Long Weekend Essentials: #fridgeGoals edition -

Long Weekend Essentials: #fridgeGoals edition

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By Bianca, @HolisticRX

Memorial Day is the start of weekend getaways to the Hamptons, the shore or wherever your family and friends like to vacation. These gatherings usually involve quite a bit of rosé and BBQ’s that may lead to unhealthy food choices and tons of snacking. The bad news is that chips and dip don’t usually make you look and feel your best!

As a Holistic Nutritionist and Health Coach, I want to make sure that my clients don’t reverse any results that they worked extremely hard for during the year- so I have put together a list of nine foods to stock your weekend fridge with to feel and look your best!


Is there anything better than a cold piece of watermelon on a hot summer day? NOPE. Watermelon is a low-calorie, antioxidant packed fruit that helps fight inflammation and free radial damage (hello, NYC pollution). It’s also anti-aging and can help prevent many diseases (Alzheimer’s, arthritis, cancer, heart disease, etc.). Did I also mention it’s extremely detoxifying?

If you’re looking to get creative with the fruit, try throwing a few pieces into a blender with a splash of vodka and lime juice for a refreshing cocktail! 21+ only!


Another antioxidant-filled and free-radical fighting fruit that peaks in the summer months. It’s the perfect beach snack and can also be a great addition to salads (either raw or grilled)!

My favorite summer salad recipe is a bed of arugula, grilled peaches and pistachios with a simple balsamic vinegar dressing. It’s so refreshing and can be made in under 5 minutes!


One of the best vegetables for detoxing. Why? Because they are made of 95% water! They keep our bodies hydrated, are anti-aging, contain cancer-fighting antioxidants, are high in nutrients and low in calories and can help with digestive issues.

Cucumbers are also extremely versatile! You can slice them up and rest them on your eyes to get rid of any puffiness or dark circles, easily bring them to the beach as a refreshing snack, make a delicious Greek salad for lunch or blend them into a cocktail!


This fruit is packed with nutrients and powerful antioxidants called carotenoids that protect against certain types of cancers, help to fight inflammation in the body, protect our skin from sun damage (but don’t forget your SPF too), and could help manage blood sugar levels.

Try combining cucumbers, tomatoes and red onion for a tasty Greek salad with a lemon, olive oil and oregano dressing. You could also DIY a morning bloody Mary!!


While this veggie has both positive and negative reviews when it comes to our health, I want to start by saying fresh and organic corn is the only way I would recommend it. Canned or as an ingredient in packaged foods such as tortilla chips and wraps are a hard no in my book. BUT, when bought at the farmers market or local grocery store, the vegetable is loaded with calcium, magnesium and two antioxidants linked to eye and skin health.

I love grilling with a touch of ghee, salt and fresh garlic. You could also cut the kernels into a salad!


This veggie has gained some popularity since replacing carb-filled pasta on Instagram! But did you know that zucchini’s are packed with vitamin c, B6, manganese and potassium? They are an extremely low glycemic food with tons of health benefits and are low in calories and carbs.

My favorite way to add them into my diet is grilled with a touch of olive oil and salt, chopped up in a salad or spiralized with some pesto or tomato sauce. You could also steam then freeze them as a great addition to morning smoothies!


Hello hydration, goodbye hangover! Loaded with potassium and electrolytes, coconut water is a great way to prevent dehydration and counteract some negative effects of a high sodium and processed diet. Coconut water contains a similar electrolyte profile to human blood, which helps remove toxins from the body (goodbye alcohol)!

I love drinking it straight from the source itself (a whole coconut), but you can obviously find it bottled at your local grocery store. I always advise looking at the ingredients on the bottle to ensure you’re getting 100% coconut water not from concentrate.

It’s also a great addition to smoothies as the liquid base or even a cocktail! Try blending watermelon, coconut water, cucumber and vodka.


The acid in lemons encourages your body to process the nutrients in food more slowly, essentially assisting in digestion which can decrease bloating. The enzymes in lemons also stimulate the liver and help to flush out toxins. And for added benefits, the citrus is loaded with vitamin C and helps your body produce collagen to keep you looking younger for much longer!

The easiest way to consume these benefits is to add lemon to your water! I personally love adding the citrus to almost everything I eat- homemade dressings, a bowl of berries, grilled fish or chicken, and fresh veggies! I always start my day with hot water with half a lemon to assist with digestion and flush out my system first thing in the AM.


When your sweet tooth hits but you don’t want the guilt, grab a few scoops from one of these pints and top with some fresh fruit and nuts! I love the PB and YAY flavor topped with fresh raspberries. Or stock your freezer with incredible bar flavors for a quick mid-day snack! Find in a store near you here.