I'm not sure what I like best about summer. Three things have to top the list--the longer days, increased options for outdoor activities, and the availability for fresh fruits and vegetables. My taste buds, during this fertile season, are on a continual high--from fresh fruit smoothies in the morning to just picked fruit and vegetable snacks throughout the day to mouth-watering grilled and marinated foods at night. Best of all, it's almost impossible to overdo in the calorie department (especially if you exercise) because it takes a lot of fresh fruits, vegetables, skim milk products, lean meat and whole grains to equal your daily fill of calories.

Many subscribers have requested more lowfat, fast to fix recipes. So, instead of "news you can use" here are ten suggestions (from more than 100 I use regularly) that can "pump you up" without "plumping you out"!

1. My favorite smoothie (about 150 calories) is blended with 3/4 cup nonfat vanilla yogurt, 1.5 cups sliced assorted fresh fruit, a cup of freshly squeezed juice and 2 cups of crushed ice

2. Fresh fruit stirred into (plain or flavored) nonfat or low fat yogurt

3. Fresh corn, microwaved IN THE HUSK. Peel and eat. (You won't need salt or butter.)

4. Walla Walla onions and fresh cucumber peeled and sliced thin then marinated in equal amounts of water and rice vinegar. Chill at least one hour then season with salt and pepper!! (Option to mix with non fat sour cream.)

5. 2 cups of spinach (or other greens) salad dressed with 1/4 cup non-fat chicken broth mixed with any light (low calorie) creamy dressing and sprinkled with shredded Parmesan cheese. (You can add slices of avocado, tomatoes or anything else as you wish.)

6. Fresh beans stir fried in 1 teaspoon of canola oil then sprinkled with a pinch of fresh rosemary.

7. Gazpacho. Mine is pureed and made with 2 cups of Healthy V-8, a peeled cucumber, garlic, green and red pepper, onion + 1/2 cup fat free chicken broth. (Sometimes I add 1 tsp. of olive oil. )

8. French Onion Soup (Walla Walla onions are my favorite) made by browning sliced onions in a Tablespoon of olive oil until they are limp. Add one large can of fat free beef broth (I use Swanson's), and season with salt and pepper then simmer for 30 minutes. When almost done, dice 1/2 cup lowfat Gruyere cheese and toast then cut into large cubes, a couple of slices of whole grain bread. Pour soup into bowl, sprinkle with cheese, cover with toasted bread and sprinkle with a little Parmesan cheese.

9. Milk shakes made by blending low fat, no sugar added ice cream, skim milk and a cup of chopped ice.

10. Scrambled egg cheese, onion and red pepper omelet served with turkey bacon. And, after eating healthy all day, a big spoonful or two of chocolate chip cookie Haagen Daz.

Visit my web site: http://www.rondagates.com for a new recipe, similar to the above, every day. There's also a food or fitness tip to satisfy your mental palate.

P. S. Congratulations to my 55 year old brother who, today, completed a cross country bicycle trip that raised funds for the National Lung Association. Buzz (who raised more than $15,000) cycled on a recumbent bike from Seattle WA. to Washington D. C. in six weeks with more than 200 other riders. I'm inspired and proud.