Summer Diet Pitfalls

Summer has officially arrived. With it comes three months filled with family vacations, barbecues and picnics that might cause you to abandon your usual healthy diet for burgers, brats and beer. Summer isn't the typical holiday season most people gain weight, but it's easy to pack on pounds with barbecues and frequent visits to the ice cream truck. Indulging in one too many sweet treats can make us all feel a little inadequate in our bathing suits.

It may be difficult to resist the luring scent of grilled meat, but it is possible to enjoy the classic summer fare without gaining weight. If you can incorporate a few of these tips into your summer celebration, you can have your burger and eat it too!

• Savor the rare treats. Don't fill up on foods like chips and dip that you can have all the time. Instead, save those special indulgences for homemade ice cream or your father's special recipe for barbeque ribs. When traveling, skip the drive-through and enjoy regional specialities that aren't readily available where you live.

• Avoid overloading on sauces and sides. While it's okay to enjoy a burger or bratwurst, avoid pouring on unhealthy sauces like fat-filled mayonnaise or sugary marinades. Stick to low-fat salsa and mustard. Also watch out for unhealthy side items, like potato salad and coleslaw, which both pack a lot of fat.

• Fill your plate with greens. Before indulging in a burger or rack of ribs, fill up on fresh cut vegetables and fruit, which can also help keep you hydrated. Eating healthier foods when your stomach is rumbling will help satisfy your hunger, prevent you from eating another bratwurst or grabbing another bowl of ice cream.

• Limit alcohol. While drinking alcohol in the heat is a quick way to become dehydrated, drinking too many beers can also dramatically increase your waistline. Moderate your intake by drinking a glass of water between each calorie-laden drink.

• Stay active. Take a break from all that eating and go for a walk with your family. If planning a picnic, be sure to pack a Frisbee or football to toss around the park. Swimming, basketball, bicycle riding and jumping rope are all good ways to keep the family moving during the summer months.

Keeping Kids Active

Obesity has now become one of the nation's largest epidemics, affecting every age group from toddlers to adults. Because of obesity and weight-related diseases, the Millennium generation will face a countless amount of serious issues, from shorter life spans to their inability to hold active positions in military or law enforcement.

To combat this for your children, evaluate what you can change to help them lead a healthier and more active lifestyle. Simple changes made when children are young can help them grow to be healthier adults.

With schools out for the summer, you may find yourself scrambling to find active things for your kids to do (if it was up to them, most would watch television or play video games all day!).

Here are some tips to keep your kids active for the next few months:

Research school or club sports. Find out what's offered at school and help the child identify one or two they'd be interested in doing. It's important to let the child decide what they want to do, so they're more likely to stick with it. Also, check in with your local health club to see what children's programs they offer, if your child lacks interest in organized athletics.

Assign active chores. Teach children responsibility and keep them active by assigning afternoon chores. Vacuuming, dusting or walking the family dog are all great ways to let your child help out around the house and prevent them from watching television all afternoon.

Limit television and computer time. Establish a schedule with your child that sets content and time guidelines. There are several ways to monitor not only what your child is watching or viewing online, but also how many hours they log in front of the screen. This will help prevent children from automatically turning on the television or logging online when they're bored.

Lead by example. Be a role model by increasing your activity and eating healthier with your children. Get the entire family involved by hiking or biking in a local park, or just head outside for a walk around the neighborhood.

Safety in the Summer Heat

Spending time outside with family and friends is a great way to enjoy the summer, but it's important to take safety precautions. The direct sunlight, heat and humidity can pose a problem for everyone, especially children and the elderly, who can easily be affected by excessive heat, sun exposure and improperly prepared or stored food.

Remember these tips before you head outside:

Don't forget sunscreen. Whether traveling to the beach or just hanging out in your backyard, remember to use oil-free, waterproof sunscreen with a sun protection factor (SPF) of 15 or higher. Apply at least 15 minutes before heading outside to allow time for absorption and reapply every three to four hours.

Stay hydrated. Drink plenty of hydrating fluids, including water, non-caffeinated drinks and juices. Avoid alcohol and caffeine, especially when outside or flying on an airplane, as these will increase the body's elimination of fluids. If you're traveling outside of the country, drink only boiled or bottled water, avoiding tap water, fountain drinks and ice cubes. Never wait to drink until you're thirsty - you might already be dehydrated.

Wash your hands. Be sure to wash your hands when handling food and traveling, especially on public transportation. Remind family and friends, particularly children, to wash their hands before eating. If you don't have access to running water, pack moist towelettes or an antibacterial hand sanitizer.

Eat properly prepared food. To prevent a food-related illness, ensure your food is cooked properly, especially when grilling meat. You can use a meat thermometer to check the temperature. When cooking poultry, it should be at least 180 degrees Fahrenheit; for pork, 160 degrees Fahrenheit; and for beef, 160 degrees Fahrenheit. Promptly store all food, especially mayonnaise-based sides like potato salad, when done eating, as food will quickly spoil in extreme heat.

DAC Weekend Wrap-Up

Here are a few articles we've read this week:

Panel: Obesity is Century's Greatest Public Health Threat - USA Today

Watch What You Eat This Summer - Men's Health Magazine

Simple Tips to Feel Better - MSN Health & Fitness

Staying Healthy on the Go: Managing Stress - DAC Blog

Employee Spotlight

Kristen Cook and John Evans

Congratulations to Kristen Cook and John Evans, who have both earned promotions at DAC!

Kristen will serve as Senior Operations Manager of the Southaven facility, while John is now Fitness Director for the Collierville and Southaven locations.

"Kristen and John have an ample amount of fitness industry experience and both have played an integral part in DAC's growth and success," said Robert Creech, President of DAC. "Their new roles within the organization will further ensure our clubs continue to provide the level of service all DAC members expect and deserve."

As DAC Southaven's Senior Operations Manager, Kristen oversees the daily facility operations, including staff training and promotion management. Previously, she was Fitness Director at the Southaven facility, where she managed a team of personal trainers and led fitness programming and events.

As Fitness Director of DAC Southaven and DAC Fitness Collierville, John is charged with supervising fitness personnel at both clubs, as well as overseeing all fitness programming and events. He previously served as Fitness Director and trainer at the DAC Fitness

DAC Weekend Wrap-Up

Here's what we're reading now:

Figure-Friendly Summer Desserts to Enjoy: Shape Magazine

Skin Cancer Prevention Tips: Men's Health Magazine

The Top Ten Fittest U.S. Cities: AOL Health

The Impact of Exercise: Time Magazine

Superfoods Defined: DAC Blog

Staying Healthy on the Go: Managing Stress

We all know the typical "How to Stay Healthy" routine - eat nutritious meals, do heart-healthy cardio and add weight and strength training. Many people don't incorporate stress management (which can be equally as important as regular exercise and a healthy diet) into their daily routine.

Since stress is part of our daily lives, why not have a plan to mitigate its effects? Long-term exposure to stress can lead to severe health problems, including high blood pressure, immune system suppression, increased risk of strokes and heart attacks, and increased frequency and severity of migraine headaches.

Try to alleviate stress by adding a few of these tips into your day-to-day schedule:

Upload relaxing music onto your MP3 player and listen on the way home from work or while you're cooking dinner.

Soak in a hot tub or bath with lavender oil or sea salts. Add lit candles and focus on slowing your breathing and heart rate through meditation.

Limit PDA or cellphone use during evenings and weekends. Distinguish home and leisure time by stopping work activities at a designated time each night.

If possible, take a day to disconnect. Visit a spa, golf course or another venue that has a calming effect, allowing you to fully recharge and in turn, increase your productivity.

Massage pressure points on the body (temples, palms), which can be done at your desk, in the car or on the couch.

Staying Healthy on the Go: Healthy Meals

If you're constantly on the go, finding time to purchase ingredients to prepare a healthy meal may not be an everyday option. However, eating nutrient-dense food is an important part of leading a healthy and balanced life, even when things are hectic.

Though fast food may be your quick fix, these pre-planned techniques may make it easier to curb the temptation to hit the drive-through:

• Prepare healthy snacks during the weekend to eat throughout the week, which will help you avoid the vending machine or the office candy dish. A serving of almonds, string cheese or a piece of fruit are good snack options for when hunger strikes.

• Fix your lunch the night before and take it to work. If you can, avoid email and other work-related activities so you can truly enjoy the meal.

• Prepare freezer-friendly meals and portion them prior to freezing. When you're ready for a meal, select one of your already portioned frozen meals to thaw and reheat.

• Drink water throughout the day to stay hydrated, avoiding caffeinated beverages that can cause you to be sluggish.

• If fast food is the only option, choose the plain baked potato over French fries or the grilled chicken instead of the fried chicken sandwich. Keep a list of healthy options available at fast food chains, so you're prepared wherever you may be.