DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading:

Going on vacation? 3 Creative Ways to Stick to Your Fitness Routine - Self Magazine

Family balances life and nutrition - USAToday.com

Cutting calories without cutting flavor - Associated Content from Yahoo.com

The Best Workout Music for May 2011 - Shape Magazine

Beat the Summer Heat - DAC Fitness Blog
 
Have a happy and healthy weekend!

Beat the Summer Heat

Summer is just around the corner, which often means a calendar full of cookouts, family gatherings and outdoor sporting events. Warm temperatures and high humidity make it extremely important to take precautions while enjoying outdoor fun.

Before you head outside, brush up on last year's summer safety tips and don't miss our latest ways to beat the heat:

Wear loose-fitting, light-colored clothing. The body needs room to breathe and tight clothing can restrict your ability to cool down. Dark colors are a magnet for heat, so opt for lightly colored clothing, which deflects the harmful ultraviolet rays of the sun.

Be mindful of the foods you eat. While this is always important, it's imperative when you're spending a significant amount of time in the heat. Avoid foods high in sodium, which can cause water retention and bloating, and meals high in processed sugar and refined carbohydrates, which zap your energy. Stick to lean proteins and vegetables and fruits with a high water content, like squash, zucchini, tomatoes, berries and melon. Avoid alcoholic and caffeinated beverages, and opt for water or 100% fruit juice.

Schedule events accordingly. The sun's rays are strongest between 10 a.m. and 3 p.m., so try to plan your outings and events in the morning or late afternoon. If that's not an option, make sure to apply sunscreen, wear a hat and take plenty of breaks in the shade. If you prefer an outdoor workout, set aside time early in the morning or later in the evening to avoid additional heat-related strain on the body.

Know the warning signs. Young children and the elderly are most prone to heat-related illnesses, so it's important to know the signs and check on your friends, family and neighbors often. Symptoms of heat exhaustion include weakness, dizziness, headaches, nausea, muscle cramps, cold or clammy skin and fainting. If you suspect a heat-related illness, move the individual to a cool environment and seek medical attention immediately.

DAC Weekend Wrap-Up

Here's what we're reading:

Phys Ed: The Men Who Stare at Screens - Well Blog, NYTimes.com

How Many Calories ... ? - USA Today

10 Nutrition Powerhouses for Kids - CNN.com via Parenting.com

9 "Harmless" Habits That Age You - Yahoo! Health via Prevention

Summer Diet Pitfalls - DAC Blog

Exercising Like a Kid

Who can forget how easy it was to be a kid? No responsibilities, worries or thinking about diet and exercise - those were the days!

Although you may not be able to return entirely to a carefree lifestyle this summer, borrow a few cues from childhood and take your mundane workout routine outdoors. These kid-friendly activities are so much fun, you won't even realize you're exercising!

Instead of going for another solo jog, consider some outdoor fun with family and friends, like:

Jumping on a trampoline. Some studies suggest that jumping on a trampoline burns calories almost three times faster than jogging. If you don't have a large trampoline, consider investing in a small, one-person trampoline, which can be used indoors year-round.

Playing games. Try age-old games, like capture the flag, tag, kickball, soccer and ultimate Frisbee - all are fun, competitive and sure to burn calories. Pack snacks, grab the family and head to the nearest park a few times per month.

Jumping rope. This is not only a great form of exercise, but it's inexpensive and fun. You can burn nearly 100 calories by jumping consistently for ten minutes, so grab the nearest jump rope and get started!

Dancing. Sounds simple, right? It is! You don't need to be a professional or in a public place, you just need music. Whether alone or with friends, dancing is a fantastic form of exercise and self-expression.

Enjoy a few carefree moments with these activities and act like a kid again! Before heading outside, be sure to read our blog post covering safety in the summer heat here.

DAC Weekend Wrap-Up

Here's what we've been reading this week:

11 Tips for a Safe Fourth of July - MedicineNet.com

America's Portion Distortion - MSN Health & Fitness

The Single Best Way to Have a Ton of Energy - Health.com

Safety in the Summer Heat - DAC Blog

Have a safe and enjoyable holiday weekend!

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.