The end of spring is drawing near as hotter weather rapidly approaches. Most schools are wrapping up their last lessons as students anticipate the upcoming summer months. Families are planning family vacations while others look forward to summer events such as beach fun, poolside parties, picnics and BBQ’s. The longer, warmer days of summer can bring a feeling of laziness that may lead to a lack of activity. There’s plenty of ways to be active and still enjoy summer break while relieving physical and mental stress. With this in mind, it is important to stay cool, safe, and healthy during the hotter months and still have summertime fun.

ENJOY THE SUN WHILE STAYING HEALTHY!

SUMMER FUN

It is tempting to want to lounge around during the hot summer days, but why not take advantage of the hot weather and sunny afternoons and be active! Here are some ideas for summer activities that the whole family can enjoy:

–          Enroll your kids in a summer sports program of their choice. This provides physical activity for the kids as well as allows them to make new friends and be social. These programs can be organized by formal leagues, scheduled classes (like martial arts), or even be informal activities organized by neighborhood gatherings.

–          Plant a small garden, cultivate a flower box, or plant a few flower pots. This is an activity that the whole family can enjoy. Gardening involves strength, endurance, and flexibility, and may help in relieving physical stress and muscle tension.  It can also be a great stress reliever as well as lower blood pressure and improve the quality of rest/sleep at night. Not only is it a great bonding/learning experience for the kids, but it doesn’t hurt that it burns calories too!

–          Take advantage of the nice weather and participate in outdoor activities. Not all activities require you to spend money. Take advantage of the sun and take a hike with the family, enjoy a nature walk, play games such as tag, Frisbee, or dodge ball, go bicycling around the neighborhood or at your favorite park, stay cool and go swimming, or have slip-and-slide sprinkler parties! Not only does it keep you active and healthy, it’s a good bonding experience as well.

SUMMER SAFETY

While enjoying the fun summer activities, it is also important to be safe during the hot weather:

–          Keep yourself and your family hydrated. Stay cool with a refreshing glass of water before, during, and after physical activity to avoid dehydration. Add some fresh fruit and mint for some low-calorie flavor!

–          Protect yourself and your family from the sun. Wear wide-brimmed hats, apply water-resistant sunscreen with at least SPF 15 and re-apply every 2 hours, avoid intense activities between 12 noon – 3pm when the sun is at its strongest, dress appropriately for the heat, and wear sunglasses to protect your eyes.

–          Find some time to relax and unwind between activities.  It is also good for your body to take a break and relax between activities. Take time out of your day to meditate or have some quiet time to yourself. This can help lower your blood pressure as well as control stress hormones (such as cortisol) that contribute to a widening waist and the increase risk of heart disease.

SUMMER FOOD

Complement your summer activities with healthy eating! BBQ’s and picnics may not always promote health. Try substituting natural, low-fat ingredients in meals that your family and friends can all enjoy. Here are some ideas for healthy summer meals:

–          Turkey Burgers. Substitute a 3oz turkey patty for your burgers. It contains less calories and saturated fat than lean beef. Eat it with a whole grain bun, lettuce and tomato. Instead of cheese and bacon, add avocado for extra flavor and healthy fats. Substitute mayo with mustard or a low-fat mayo or dressing. Serve with grilled veggies or a crisp salad.

–          Sandwiches. Avoid processed lunch meats and sandwich fillings that are high in fat and calories. Try grilling chicken breast and eat it with whole grain bread or bun, along with BBQ sauce or low-calorie condiments, lettuce and tomato. Instead of the traditional mayo-based chicken, egg, or tuna salad sandwiches, try mixing them with homemade guacamole or low-fat vinaigrette. Add vegetables such as chopped celery, apple, or dried fruit. Serve on whole grain bread, whole grain or veggie tortilla, or a lettuce leaf and make it a lettuce wrap!

–          Pasta Salad. Use whole grain or veggie pasta. Add grilled chicken breast or another lean meat or substitute beans or hard-boiled egg as your protein source. Add your favorite vegetables such as broccoli, cauliflower, carrots, bell peppers, and olives for flavor and color. Top it off with vinaigrette and fresh herbs and enjoy!

–          Veggie Kabobs. Add a healthy flare to your BBQ with a flavorful veggie kabob! Grill your favorite veggies marinated in fresh ingredients such as oregano, olive oil, lemon, and garlic. Add some cubes of tofu or another favorite source of protein and you got yourself a perfect summer meal. An easy to make recipe that the whole family can enjoy!

Summertime drinks that won’t bust your diet or your waistline. 

• Crystal Light is a great low calorie fruity mixer, with flavors like strawberry lemonade, iced tea, and punch.  Just add your choice of alcohol and enjoy.  Remember the 1 ½ oz shot of liquor still provides a whooping 100 calories, so moderation is key!
• Spritzers are another great option.  Just mix red, white, or rose wine with club soda and add a twist of lime.  The smaller portion of wine will help keep your calories lower along with your weight.
• Be sure to have a glass of water on the side of any alcoholic beverage.  This will allow you to enjoy sipping your alcoholic beverage while drinking the water for your thirst and hydration, a perfect balance.
• Light beers are about half the calories of regular beers, seems like a no-brainer!  Your taste buds will adjust and your trimmer figure will thank you.
• Light orange juice is a great way to lower the calories in your mimosa.  As far as the champagne, remember the drier the champagne, the higher the calories. 
• Other great mixers include diet tonic water, diet soda, diet caffeine free sodas, and water. 

Enjoying an alcoholic beverage can be a nice refreshing summertime treat, but be sure to drink responsibly, not only for your safety, but for your waistline too.

By Emily Barr, MS, RD, CNSC

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What is it about summer that makes you feel like you’re on a constant staycation?

You know, when the rules we create for ourselves on a normal everyday basis no longer apply. When you do things that aren’t necessarily “good for you”, but you justify them because it’s summertime?

Quick question- Since when did the unspoken rule that a person would could say  “I’m on vacation”, and  get a free pass for indulging in a few guilty pleasures, also start applying to the justification–“it’s summer?”

You’ve heard the excuse; you may have even used it. Maybe you don’t use the term summer. You may like to be a wee bit more specific, like…  “It’s hot outside.” “It was a BBQ.”  “The ice cream truck came by. What was I supposed to do, ignore it? That’d be rude.”

Don’t get me wrong, I believe that summer should definitely be ENJOYED! I like all aspects of summer, the sunshine, the summer concerts, and the trips to the beach. I like all of these things, almost as much as I love summertime food!

Oh, how I  love summertime! It brings back some great childhood memories, like dancing to this song.

My concern is that while the summer can be filled with endless opportunities to get out and enjoy life, it can also be packed with dangerous and common pitfalls that cause your summer vacation or staycation to end on a not so sunny note.

In fact for many people, particularly kids, the summertime may be the source of some drastic weight gain.  So over the next several weeks we are going to give you our Skinny Gene Guide to Surviving the Summer. You’ll learn how to get out and enjoy all that summertime has to offer!

Afterall, what happens during the summer should stay in the summer, not on your hips , thighs, booty or your belly!

A few upcoming topics in our series on Surviving the Summer blog posts may include:

•  How to Indulge in Summertime splurges: Having fun without adding the weight
• Tips for Surviving the Summer: How to avoid the pitfalls that lead to summertime weight gain
•  Healthy Home:  Why kids could gain up to 3x more weight during the summer. Learn how to keep your keep your kids healthy
•  Cookin’ up Summer Fun: Feel Free to indulge in some of these healthier recipes

So, don’t miss out. Follow our blog and be notified when these new posts have been added.