Steps to Summertime Success for Health and Wellness

Summertime is finally here, time to enjoy some fun in the sun.  It is also a great time to start building healthier habits for diet and exercise.  Let’s take a look at some ideas for how you can do just that:

Practice your cooking skills:  Use some of your free time to test out healthy recipes that you can also prepare when you return to school.  Focus on things that you can make in bulk and take with you on-the-go, which will be helpful with a busy schedule.

For example, try this quick and easy recipe from eatingwell.com:

Cucumber and black-eyed pea salad

Image source: http://www.eatingwell.com 

Ingredients:
(Makes approximately 6 cups)

• 3 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 2 tbsp chopped fresh oregano (or 1 tsp dried)
• Freshly ground pepper to taste
• 4 cups peeled and diced cucumbers
• 1 14-ounce can black eyed-peas, rinsed
• 2/3 cup diced red bell pepper
• ½ cup crumbled feta cheese
• ¼ cup slivered red onion
• 2 tbsp chopped black olives

Directions:
1. Whisk oil, lemon juice, oregano, and pepper in a large bowl until combined.
2. Add cucumber, black-eyed peas, bell pepper, feta, onion, and olives; toss to coat.
3. Serve at room temperature or chilled.

Visit allrecipes.com for more easy summer recipes, or follow these links to learn how to make Black bean and couscous salad, Quinoa, kale, and avocado salad, or Chickpea, cherry tomato, and feta salad.

Stay hydrated:  During the hot summer months, it is essential to drink more water and fluids to maintain adequate hydration.  It is easy to confuse thirst signals with hunger, so dehydration may actually impact your food intake.  Based on the DRI (Dietary Reference Intake) for water, women should consume 2.7 liters and men should consume 3.7 liters per day, which can come from beverages and foods with high water content such as fruits and vegetables.  This recommendation is increased during exercise, hot weather, and illness.

There are several ways to monitor your hydration status, such as checking the color of your urine and monitoring for signs of thirst.  Since the body is already dehydrated when thirst signals kick in, you want to drink fluids regularly for optimal hydration status.  Athletes can check weight before and after intense exercise to assess fluid losses and then rehydrate appropriately.

When choosing beverages, focus on drinks such as water or unsweetened tea, and limit your intake of sugar-sweetened beverages.   A great way to add flavor to your water is to prepare fruit-infused water.  This process is quick and easy, and there are so many interesting combinations to try!  Herbs and veggies can be added for even more variety.  For example, try basil/orange, mango/mint, strawberry/cucumber, raspberry/lime, orange/blueberry, or any other variation that you prefer.  You can also make infused water ice cubes by adding fruit or herbs to an ice cube tray and quickly dropping the ice cubes in your water bottle when you’re heading out the door.

Image source: greenblender.com

Enhance your exercise routine:  As you have likely heard many times before, physical activity is a key component of health and wellness.  Summertime is a great time to try new activities and enjoy the outdoors.  Consider swimming, hiking, biking, kayaking, or take your indoor running or yoga routine to the outdoors.  Whatever activities you enjoy, be sure to schedule time for exercise throughout the week and aim to get moving in some way on a daily basis.  According to USDA recommendations, adults should do a minimum of 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week.

Also continue to challenge yourself by increasing the intensity and variety of your workouts.  While aerobic exercise is great for cardiovascular health and burning calories, do not overlook the importance of strength training and flexibility.

Vitamin D:  Spending time outdoors will also help you get more vitamin D, the sunshine vitamin. Vitamin D can be found in dietary sources such as salmon, eggs, and fortified dairy products, but the body also makes this vitamin when skin is exposed to sunlight.  Vitamin D plays a number of key roles in the body, as it is essential for bone health, calcium absorption, immune function, and the maintenance of adequate blood levels of calcium and phosphate.  These are all great reasons to have some fun in the sun this summer!

Guest blog submitted by: Megan Fobar, MS, UC San Diego Medical Center Dietetic Intern and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.

Treat Yourself Well with Summertime Healthy Eating

With the end of the quarter approaching, you might find yourself anticipating a more relaxed summer schedule, exciting travel plans, or some delicious barbecues.  As you look forward to your summer break, take some time to think about a healthy approach to eating for the upcoming months. 

During summertime, it can be challenging to maintain healthy habits for a number of reasons.  The lack of a structured schedule, access to more food at home, the temptation of your favorite homemade treats, and the opportunity to try new foods while traveling can all affect the way you eat and may even lead to weight changes. With all of these challenges, how can you plan for a balanced and nutritious diet during the summer?  Here are some tips:

Go back to the nutrition basics:  Despite all that you might hear about the latest and greatest diets, the truth is that there is rarely any research to support these restrictive fads.  Instead, focus on building balanced meals that incorporate a variety of food groups.  Fill half of your plate with vegetables and fruits.  Then add some whole grains (such as brown rice, whole grain pasta or bread, or quinoa), lean proteins (such as chicken breast, turkey, or fish), and low-fat dairy products (if you enjoy dairy) to balance out your meal. 

Enjoy what you eat:  Feel free to enjoy your favorite summertime treats without guilt.  Remember, all foods are fine in moderation.  If you over-restrict foods that you consider “indulgent,” you might be more likely to over-eat them later on.  Just be mindful of portion sizes and take the time to enjoy the food, rather than rushing through the meal or snack.

Start your day with breakfast:  While it may be tempting to sleep in and skip breakfast, it is important that you incorporate some nutrition into your morning routine.  Not only does a breakfast with protein and carbohydrate provide energy and nutrients to start your day, it can also prevent you from becoming overly hungry and then stuffing yourself at your next meal. 

Incorporate seasonal foods:  Great seasonal fruits and vegetables for the summertime include apricots, peaches, plums, berries, melons, grapes, corn, bell peppers, zucchini, and tomatoes.  Try out some new recipes with seasonal produce; follow these links to learn how to make a cucumber watermelon salad or a summer corn salad…or look up other fun recipes to try!

image source: http://www.foodnetwork.com/recipes/summer-corn-salad-recipe.html

Choose healthy snacks:  The urge to snack can be strong when you are surrounded by tasty foods, so planning ahead is essential.  Having a stash of healthy snacks can help reduce the number of times you reach for the chips or sweets.  By combining protein and carbohydrate foods and choosing high-fiber items, you can create a more satisfying snack.  Great options include:

·         Whole fruits such as apples and bananas with a spoon of nut butter

·         Yogurt with berries or nuts  

·         Veggies (carrots, celery, tomato, cucumber) with hummus

·         Popcorn (unsalted, no butter)

·         Trail mix with unsalted nuts and dried fruit (but be mindful of portion size)

·         String cheese and whole grain crackers

Eat smart at restaurants:  If you eat at restaurants regularly during the summer months, it can be helpful to look over the menu in advance or check the nutrition facts to identify some healthier options.  If this is not an option, just pay attention to the ingredients that are in the dish.  Here are some key points to keep in mind:

• Focus on choosing restaurant dishes that contain more high-fiber foods such as vegetables, fruits, legumes, and whole grains. 
• Order lean proteins such as chicken breast, turkey, and fish. 
• Pay attention to the preparation method and limit foods that are breaded or fried. 
• Take note of how full you feel – do not feel pressured to finish the entire plate at every meal, as restaurant portions can be oversized.  Just eat until you are no longer hungry and avoid rushing through the meal, which can be another contributor to over-eating.
• Starting the meal with a side salad (with a light dressing) can be another strategy for adding fiber and filling up with more veggies.    

For more information and nutrition tips, visit www.eatright.org or www.choosemyplate.gov. 

Guest blog submitted by: Megan Fobar, MS, UC San Diego Medical Center Dietetic Intern and edited by FitLife Dietitian, Prashila Mistry, MS, RD, CLEC.