Posted on: Thursday, June 19, 2008
Here are some nutrition and fitness tips to keep you healthy this summer.
Don't eat when you're thirsty: We often mistake thirst for hunger, especially during the warm months. Don't eat when what you really want is to drink. Always ask yourself if you are really hungry.
Watch what you drink: High-calorie beverages like soda, whole milk, juices, alcohol and sugared iced tea can add unwanted, and underappreciated, calories. Drink water with lemon or mint, or try seltzer or unsweetened iced tea. Tea is loaded with health benefits. Read more about tea at: www.dietdetective.com/content/view/10/158.
Bike instead of drive: Save gas and get some exercise. A 155-pound person riding at a leisurely 10 to 12 mph can burn 423 calories in just 60 minutes, or about 7 calories per minute. For more info: www.dietdetective.com/content/view/1334/90.
Go hiking: Consider starting with these Web sites — www.Trimbleoutdoors.com offers thousands of day hikes; www.Localhikes.com lists local hikes around the United States; and Trails.com has more than 38,000 trails. Also, Recreation .gov is the U.S. government's outdoors guide to everything from hiking, canoeing, kayaking, water skiing and rock climbing to wildlife observation and caving.
Make a pop: Try the Banana & Date Pops from "Pops!" (Quirk, 2008) by Krystina Castella. To make eight 6-ounce pops, you'll need six large ripe bananas, sliced; 1 cup chopped pitted dates; 1 cup nonfat milk (modified from original recipe); 1 cup low- or no-fat yogurt (modified from original recipe); 2 teaspoons honey heated for 30 seconds; and 1 teaspoon vanilla extract. Put the bananas, dates, milk and yogurt in a food processor or blender — process until smooth. Add honey and vanilla extract — process to combine. Fill the pop molds (or use plastic or paper cups). Insert sticks. Freeze for six hours. Remove from the freezer and let stand at room temperature for 5 minutes before removing the pops from the molds.
Enjoy watermelon: It's low in calories (92 calories per 2-cup serving) and it fills you up because it's 92 percent water, which helps keep you hydrated. One cup of watermelon has 7.5 to 10 milligrams of the antioxidant lycopene, is a good source of vitamins A and C, and also contains potassium, vitamin B6 and thiamin.
Exercise dangers: The dangers of urban air pollution are of special concern to those who exercise during the summer, says Dr. Ronald Crystal of New York-Presbyterian Hospital/ Weill Cornell Medical Center. Try exercising indoors. If outdoors, exercise in the early morning or evening when the sun is not at its peak and the ozone levels are at their lowest.
Sunblock? Got carrots? A recent review of several studies that was published in the Journal of Photochemistry and Photobiology showed that eating foods rich in beta carotene or taking supplements may protect against sunburn. However, 10 weeks of use are required to show an effect. Unfortunately, supplementation with beta carotene is not a replacement for using sunscreen.
Summer heart attacks: Weekend warriors beware — heat can play a role in heart attacks. According to Dr. Jack Flyer of CardioCare: "Heat stroke (fast heart rate, confusion, shortness of breath and cessation of sweating) is a condition that causes the body's core temperature to rise," and can lead to heart attacks. So don't work out in the middle of the day, drink water before you go outside and take it with you.
Ice cream cheat sheet: Fudgsicles are a good choice at 45 calories. Frozen yogurt or soft-serve ice cream have about 140 calories per serving. No-fat yogurt is about 110. Italian ices (100 calories per cup) are a better choice than gelato (about 500 calories per cup). If you're going for a cone, a wafer cone has 20 calories; a sugar cone, 50 or 60 calories; and a waffle cone tops out at 100 to 160 calories. Four tablespoons of sprinkles add up to about 220 calories.
Barbecues and picnics: For frankfurters, the best toppings are sauerkraut, ketchup, mustard and relish. Stay away from cheesy sauces and chili. As for burgers, make your own using the leanest beef and toss in veggies such as mushrooms, onions and peppers to increase nutrients and lower the calories without reducing the volume. Watch out for barbecued ribs, which add up to more than 1,000 calories for six medium ribs. Just one 3.5-ounce fried chicken breast has about 250 calories, and one drumstick with skin has about 200 calories. One cup of pasta salad has 500-650 calories. Use 100 percent whole-wheat pasta and light vinaigrette or low-calorie Italian dressing to save calories. Coleslaw can be more than 350 calories per cup, so use light or nonfat mayonnaise. Use low-calorie marinades instead of oil and butter to flavor foods. And be careful using cooking spray on your grill. Spray the grill before you turn it on; otherwise, the spray can flare up.
On the road? Watch out. "Unhealthy eating, in general, can cause decreases in energy and mood. In addition, stress levels are easily increased with improper nutrition. Furthermore, a lot of greasy fast foods can cause indigestion, which can negatively affect sleep," says Steven Aldana, author of "Stop & Go Fast Food Nutrition Guide" (Maple Mountain Press, 2007).
Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.
