Getting Ready for Summer
The sun is shining, temperatures are rising and the days are getting longer. When summer comes, people think about shedding layers of clothes, as well as a few pounds. With our New Year’s Resolutions long forgotten, how can we get “beach ready” for our summer vacations, without sacrificing our health or tasty foods?
It is a natural trend to eat lighter during the summer due to the heat and especially if we focus on filling up on fresh fruits and vegetables, whole grains, low fat dairy and by making sure we drink enough fluids to stay hydrated. In addition, we are tired of our indoor fitness routines and cannot wait to enjoy the great outdoors!
Warm Weather Eating
Breakfast – typically the smallest meal of the day, but the most important because it sets the tone for the entire day. If you skip breakfast you are more likely to overeat at lunch. Take advantage of the fact that the temperatures are warmer and the sun is shining when you wake up and enjoy some cereal and berries, a whole wheat bagel or a fruit smoothie on your deck, patio or porch.
Lunch – this meal can be dangerous for 2 reasons…many people eat out, where it is more difficult to control the portion size and it is followed by sitting at a desk for the next several hours. The solution – pack your lunch, a turkey sandwich on whole wheat, a salad with grilled chicken or even a frozen dinner with a salad or a piece of fruit. Because lunch doesn’t usually take an hour, take advantage of the warmer weather and take a 10 minute walk, you’ll feel more energized to get through the rest of your day – possibly without the 4:30 pm trip to the vending machine.
Dinner – take advantage of the longer days and fire up the grill!!! You can prepare great tasting lower fat foods, similar to what you might find at fast food or other restaurants, but healthier. A lean burger or steak, chicken, fish or shrimp. Don’t forget to add veggies to the mix by using a grill basket, kabobs of peppers/onions/tomatoes and of course…ears of corn!
Other eating tips - summer is the season for fresh fruits and vegetables, whether you grow your own or visit your local farmer’s market or grocery store, be sure to include as many colors as possible. The brighter the color the more nutritious…especially with peppers, and berries which are very high in antioxidants that can reduce your risk of cancer, decrease your blood pressure and can even slow aging! In addition fruits and veggies are high in fiber which aids in weight control because it promotes a feeling of fullness.
Great Summer Workouts
Swimming – definitely helps with the heat and humidity, but is also low impact, which is great if you have joint problems and can be a whole body workout. Try walking in the pool, water aerobics or even use a kick board and doing flutter kicks to work your legs and a little of the glutes.
Hiking or mountain biking – a great way to take in nature and is different than just walking or biking through your neighborhood. Try adding aluminum poles while hiking, which adds an upper body work out and is better for a beginner because using the poles reduces stress on the knees and distributes the body’s weight more evenly.
On the beach – snorkeling or swimming are great, but even if the ocean is not your thing, try volleyball, building a sand castle or throwing a Frisbee. Even walking in soft sand on the beach is a workout, because the sand gives you extra resistance that you do not get from asphalt or a treadmill. It is also great for ankle stability, to build up the lateral ankle to help prevent sprains due to rolling the ankle.
Let being outdoors bring back all of those childhood memories of the fun vacations you had. By adding more “fun”, recreational activities, it will be easier to make exercising more of a habit and create memories with your family.
Hydration in the Heat
Staying hydrated is important to summer exercise. Hotter weather puts added demands on the body, so preventing dehydration is the key and you cannot rely on being “thirsty” as a gauge.
Type of fluid…water is usually all that is needed for most people, unless you are exercising outdoors for more than 45 minutes to an hour, and then you may need a beverage with added sugar and salt to replace what is lost in sweat and can also help to increase the amount of fluid absorbed.
Signs of dehydration…most people are chronically dehydrated, because we do not have a gauge, like a fuel gauge in your car, you can’t always tell when it is starting. Early signs of dehydration are poor concentration, fatigue and headache. The best way to tell if you are properly hydrated is to check the color of your urine. If your urine is pale to very clear it is a good indication that you are well hydrated. If you urine is dark yellow it is more concentrated and might suggest that you are dehydrated.
How much fluid…the adult body is ~60% water and loses ~1 cup per day from normal activity, a good rule of thumb is 6-8 glasses of water per day. You also get fluid from other beverages and fruits and vegetables. However, as the temperatures increase and if you spend more time outdoors, you may need more than that to stay hydrated. If you are going to be working or exercising out in the heat, it is suggested that you consume 16 oz before and 8 oz every 20 minutes during the time you are outdoors.