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Healthy Eating Tips

Summertime usually means you are on the go. And sometimes, planning meals can take a backseat to a full list of other activities. Family parks, beaches and lakes are usually filled with fast foods high in calories and fat, and low in nutrition. Taking a few minutes to fit in a little meal planning can make a big difference in keeping your nutrition plan on track.


Pack a cooler

Be prepared. While the smell of park food can be very tempting, most of the selections are bound to put a damper on your diet, so prepare by staying clear of temptation. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit.


Pre-Plan your meals

Designate a day, like a Sunday for example, to pre-plan your meals for the entire week. Make sure you have all of your ingredients and separate everything out by day. This way, it becomes a once a week responsibility, as opposed to daily.


Take advantage of fresh fruits and vegetables

Summer farm stands and farmers markets are great places to find delicious, fresh produce. Be sure to incorporate a good, colorful selection into every meal.

Stay hydrated

Be sure to drink plenty of water, with meals and between meals. The sunshine and heat can be dehydrating. If you perspire heavily, consider drinks with electrolytes as well. Carry a water bottle with you whenever you can.


Look to the sea

Enjoy a selection of fresh seafood. It’s low in calories and packed with protein.


Clear the cabinets

Get rid of the high calorie low nutrition value snacks and replace them with fresh almonds, dried fruits, granola, yogurts and other healthy snacks.


Smaller and more often

Consider eating 5 or 6 small meals a day. Use the smaller plates in your dinnerware set. It will keep you satisfied, and keep your energy levels up.


Don’t skip breakfast

Breakfast is very important. When you wake, your body is searching for energy. Feed it with proteins, carbs and healthy fats.

Build a better burger

Consider whole grain buns, lean meats, and toppings like pineapple, guacamole, or feta for a refreshing and healthy change.

About HKQ Law

Hourigan, Kluger & Quinn is considered one of the top civil litigation and commercial law firms that has had the privilege of representing more families in the courtroom than any other NEPA firm. The attorneys at HKQ Law have been honored as Super Lawyers, Best Lawyers, Best Law Firms by US News and World Report, and have received the AV Preeminent Rating by Martindale-Hubbel. HKQ Law was recently recognized for one of the top 20 Verdicts in Pennsylvania.

The firm’s Personal Injury Team, led by Attorney Joe Quinn, Jr., has won some of the largest verdicts and settlements in the region's history. The Personal Injury Team focuses on a wide array of personal injury claims and civil litigation, including medical malpractice, auto and truck accidents, aviation accidents, unsafe vehicles, dangerous or defective products, workplace injuries (worker's compensation), construction site accidents, claim denials by insurance companies, dangerous drugs, defective children's products, nursing home abuse and neglect, and falls due to unsafe conditions (slip and fall).

Attorney Joseph A Quinn, Jr. is one of only 100 attorneys in the United States (and one of only three in Pennsylvania) honored with membership in the Inner Circle of Trial Advocates, and one of only 500 attorneys worldwide chosen to be a Fellow of the International Academy of Trial Lawyers. He has been a Pennsylvania Super Lawyer every year since the program began and has been listed in The Best Lawyers in America every year since the publication was established in 1987. Best Lawyers also named him top personal injury attorney for Northeastern Pennsylvania and the Lehigh Valley. In addition, Best Lawyers, in conjunction with U.S. News & World Report, has designated HKQ a Tier 1 Best Law Firm across multiple categories in Northeastern Pennsylvania and the Lehigh Valley.

Since the inception of the firm, the Commercial / Corporate Team led by Attorney Allan Kluger has provided comprehensive, integrated legal services to many of Northeastern and Eastern Pennsylvania's largest corporations, businesses, banks, non-profits and institutions, handling matters involving labor and employment, wills, trusts and estate planning, estate administration, elder law, commercial transactions, residential and commercial real estate, zoning, land use and development, telecommunications, mediations and arbitrations, commercial litigation, title insurance, business planning and business succession, corporate/business structuring, employment discrimination law for employers, banking, creditor’s rights, finance, lender liability defense, covenants not to compete, construction law, mergers and acquisitions and other business matters.

Additional information can be found at or by calling (800) 760-1529.



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