1. Summer nights are usually spent at the ball park, so try these healthy tips to survive the ball games. Eat something before you go to the park, this way you will not be as hungry at the game. Take a bottle water to sip on. If you have to go to the concession stand, it is helpful to know what the options are beforehand. Choose foods that are higher in protein such as peanuts, seeds, or even a hot dog without the bun as opposed to chips, candy or nachos; and be sure to drink plenty of water or other sugar free liquids to stay hydrated. Another good idea is to offer to assist the coach with warm-ups or as dug out parent to keep you focused on the game and away from the concession stand.
2. Add variety to your BBQ this summer with grilled fruits and vegetables. By doing this you are adding antioxidants to your meal. Marinate your fruits and vegetables in the same bag with your chicken or lean beef and then make kabobs for the grill. Use oil and vinegar dressing or Low Fat Italian dressing for your marinade.
Another way to make your grilling healthy is to grill tuna or salmon steaks. It is easy to do, just spray non-stick spray on the steaks and add seasoning to taste. Grill for 8-10 minutes on each side.
Remember during the hot days of summer it is important to stay hydrated. You lose 2-1/2 quarts of fluid from your body during the summer. Ways to increase your fluid intake include keeping a water bottle with you to sip on, treat yourself with a sugar free popsicle, and avoid caffeinated beverages because they may actually cause you to lose more fluid.
Of course as the temperatures rise outside, so does the risk for food borne illness, so be sure to keep hot foods and hot and cold foods cold. Do not leave food sitting out for long periods of time and wash your hand often. Also, thaw meats in the refrigerator or microwave.
3. Swimming vs. Running
Are you a fan of swimming? If so, you're about to become an even bigger one. Studies have shown that Swimming is 4x more effective than running in regards to burning calories. This is true in individuals who had just begun doing exercise, as well as individuals who were accustomed to different types of exercise. Extra calories are burned because the water acts as a resistance, so your whole body has to push and pull to get you through the water. If your goal is to burn lots of calories during a workout, swimming for a half-hour is a great way to do it, and will exercise the entire body.
4. Summer vacations are a time for relaxation. But as you plan your trip, take time to think about eating, physical activity and hydration. Keep meals and snacks three to four hours apart. If it means carrying snacks , plan accordingly. Be sure to pack non-perishables like peanut butter and crackers, nuts and dried fruits, or trail mix.
Sitting for too long can make you feel tired and unmotivated. Plan ahead for some “get up and move” time. This can be done by walking in the airport, stretching at a rest area, or stopping to tour a museum or other fun spot on the way to your destination. Of course drink plenty of water to stay well hydrated so you can enjoy your trip.
