Summer heat can take a toll on your health and wellness. Stay safe and fit, no matter what the thermometer says, with these hot tips.
“Never ignore heat exposure symptoms,” says Joseph Sudimack, MS, CSCS. “There’s an increased risk of having something mild, such as muscular cramps, or [something more severe like a] life-threatening event [like] heatstroke.
“Heat-related muscular cramps are characterized by the muscle contracting involuntarily, with dehydration and electrolyte imbalance being the likely culprit,” Sudimack explains. “If your core temperature exceeds 40 C (104 F), you’re at risk of heatstroke.
“It’s easy to over-tax your body when temperatures are high,” warns personal trainer Jack Craig. Thankfully, you can build your summer body without succumbing to summer heat.
“Heat acclimation doesn’t happen all at once,” says Sudimack. He recommends slowly increasing the amount of time spent outdoors to help your body adapt to the heat. It can take 10 to 14 days to acclimate.
“Most guys will take off their shirts to stay cool,” says Craig. “This puts you at risk for dangerous sun exposure.” To combat this, use sunscreen with an SPF of 30 or higher and consider covering up.
“It seems counterintuitive, but a thin, long-sleeved sun shirt can keep you cooler by providing evaporative cooling, and by keeping the sun off your skin,” Craig suggests.
The sun is at its strongest between 11 am and 3 pm. “Focus on exercising early in the morning or after the sun has set,” advised Sudimack. If those aren’t options, he suggests heading indoors to a gym.
“The most obvious tip is hydration,” says certified personal trainer Mark Bohannon. “Weigh yourself before and after exercise to know how much water weight you’ve lost, and then aim to drink a little more than you’ve lost.”
“Stop if you feel faint, have cramps, or if something doesn’t feel right,” warns Bohannon. “It’s not worth pushing through those barriers when it’s so hot. Save the high-intensity exercises for cooler days, and be sensible!”
“Extend the cool-down period,” suggests physical therapist Lalitha McSorley. “A cool-down period allows your heart rate to return to its normal state. Stretching and light cardio can help you cool down.”
“Be proactive,” suggests Sudimack. “If you’re thirsty, you’re already dehydrated. Drink water before, during, and after exercise.”
“If your urine is darker than light yellow, you’re dehydrated,” warns Sudimack.
Consider adding electrolytes if you sweat a lot or find yourself cramping.
By Joshua Duvauchelle
Article Courtesy of Alive Magazine
Recipe Courtesy of INFRA
When it comes to cooking with sun-ripened garden crops, it’s best to keep it simple and let the flavor of your main ingredients shine. Garden-harvested foods are at their peak ripeness and will have more nutrients and flavor than store-bought fruits or vegetables that would have had to be picked early for market.
This dip can be whipped up in a flash and goes perfectly with any array of garden-fresh veggies available this time of year.
8 oz (225 g) feta cheese
1/4 cup (60 mL) plain Greek yogurt
1/2 cup (125 mL) blanched fresh green peas, plus extra for garnish
1/4 cup (60 mL) raw walnuts
3/4 cup (180 mL) packed basil leaves and tender stems, plus extra for garnish
1 garlic clove, peeled
1 lemon
2 Tbsp (30 mL) olive oil
Salt, to taste
In food processor fitted with steel blade attachment, pulse together feta cheese and yogurt, scraping down bowl as needed, until smooth and creamy. Transfer to large plate, spreading over bottom of plate to cover. Set aside and wipe out food processor.
To food processor, add peas, walnuts, basil, garlic, zest of half a lemon, juice of whole lemon, and olive oil. Blend, scraping down sides of bowl as needed, until textured but creamy and well combined. Taste and adjust seasoning with salt. Dollop basil mixture over whipped feta, running a knife lightly through mixture to marble the two dips together. Garnish with extra peas and basil leaves, if desired. Serve alongside crackers and vegetables for dipping.
Serves 6
Each serving contains: 215 calories; 14 g protein; 15 g total fat (7 g sat. fat); 7 g total carbohydrates (6 g sugars, 1 g fiber); 456 mg sodium
This lovely open-faced sandwich is at once earthy, bright, briny, and fruity.
3/4 cup (180 mL) fresh raspberries, divided
3 Tbsp (45 mL) olive oil
1 large lemon
1/3 lb (150 g) carrots, about 3 medium carrots
1/2 cup (125 mL) coarsely chopped flat-leaf parsley leaves
1/4 cup (60 mL) roughly chopped Castelvetrano olives
1/3 cup (80 mL) ricotta cheese
3 slices whole grain country loaf, toasted
In medium bowl, smash 1/4 cup (60 mL) raspberries with a fork. Add olive oil and zest and juice of lemon. Whisk until well combined and set aside.
On large holes of box grater, grate carrots and add to dressing mixture. Gently fold in chopped parsley and olives.
Divide ricotta cheese, spreading evenly over slices of bread. Generously heap on carrot mixture and top with fresh raspberries. Drizzle over any remaining vinaigrette left in bowl and serve.
Serves 3
Each serving contains: 332 calories; 7 g protein; 19 g total fat (4 g sat. fat); 33 g total carbohydrates (5 g sugars, 6 g fiber); 373 mg sodium
This simple dessert celebrates the glory that is the summer strawberry.
3/4 lb (340 g) strawberries, washed and hulled, divided
1/2 tsp (2 mL) orange blossom water
1 to 2 tsp (5 to 10 mL) honey (optional)
1/4 cup (60 mL) toasted pistachios, roughly chopped
2 Tbsp (30 mL) mint leaves
Edible flower petals, for garnish
In blender, add 1/4 lb (113 g) strawberries and orange blossom water. Blend until smooth. Taste and adjust sweetness with honey, if desired. Into small bowl, strain strawberry puree through fine-mesh sieve. Discard any pulp left in sieve and set aside.
Cut remaining strawberries into thin slices, lengthwise. Arrange them over chilled serving plates in a single layer, slightly overlapping. Drizzle with a few spoonfuls of strawberry puree before garnishing with a scattering of pistachios, mint leaves, and edible flower petals.
Serves 2
Each serving contains: 108 calories; 3 g protein; 4 g total fat (0 g sat. fat); 19 g total carbohydrates (12 g sugars, 5 g fiber); 44 mg sodium
Article courtesy of Alive Magazine
On a hot summer day, nothing beats the sweet, juicy goodness of watermelon.
Imagine that refreshing flavor transformed into a delightful frozen treat: watermelon popsicles! These vibrant and mouthwatering popsicles are incredibly easy to make and will keep you cool all summer long.
Bursting with natural sweetness and hydration, they are perfect for both kids and adults alike.
So let’s dive into this simple yet delicious recipe and get ready to savor the essence of summer in every bite.
Minted Strawberry Lemonade
For a quick and delicious addition to your summer table try this minty-sweet-tart drink! Try different variations for a fun twist, such as basil instead of mint, or limes instead of lemons! Give it a try this summer to help beat the heat!
