Archive for July, 2011

Summer Sips 101

Monday, July 25th, 2011

By Erin Weber OSU Dietetic Intern

The temperature is rising and so is your thirst! Summer is traditionally a time for those light, colorful and tasteful drinks like lemonade, iced tea, Piña Colada’s and other fruity drinks that make us feel like we are sipping our beverage seaside. But, just how “light” are these drinks? The big question is how can we splurge on taste, but not our waist?

So what is the best choice for summer drinks? Water! It is cool and refreshing, but if you ever get tired of drinking plain water, add flavor with fresh squeezed lemons and limes or even freeze fresh fruit for a fun and fashionable drink that your guests will love. Crystal Light packets are also great options that have numerous flavors available. Iced tea comes in at second best if drinking plain or substituting granulated sugar for sugar syrup. Sugar syrup can be prepared by boiling half sugar and half water until it becomes clear. By using this mixture, less sugar is used and it also prevents all of that granulated sugar from falling to the bottom of your glass to drink mindlessly.

Soda is one if the worst choices for drinks, not only in the summer time, but all year long. One 12 ounce can of soda has 10 teaspoons of sugar! Diet soda may be a lower calorie/lower sugar option for many; however it is important to keep in mind that soda contains many chemicals that are not beneficial or necessary for your body.

Alcohol is another frequent ingredient used in drinks in the summer. Beer, cocktails and other mixed drinks are fine in moderation, but when drank in excess can lead to poor decision making resulting in unhealthful food choices and unwanted pounds that you worked so hard to get off.  After all, you want to enjoy the summer months, not forget them! Some alcoholic beverages, such as wine, have even been shown to have health benefits when consumed in the recommended amounts. To help keep close tabs on caloric intake, one ounce of distilled alcohol is about 100 calories, 12 ounces of regular beer is roughly 150 calories and 5 ounces of wine has approximately 80 calories. However, fear not, there are ways to lighten up your favorite drinks. For example, when ordering a margarita, request more ice and less tequila or create your own concoction using ice, vodka and crystal light packets of your choice.

That picture we have in our heads of being seaside with drink in hand can still come true without having to purchase another wardrobe of sun dresses and swimsuits. I think we can all cheers to that!

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Need a Vacation from your Vacation?

Monday, July 18th, 2011

Beach bag packed? Check. Sun block packed? Check. Hiking gear packed. Check. Are you counting down the days till peace and relaxation? It is summer and that means vacation season is in full swing. Whether you are going camping, to the mountains or soaking up the sun vacations may bring more than a nice tan and fun memories.

Most of us expect to come back from vacation fully rested and recharged. Some of us do, but for most it is just the opposite. We return home being stressed and more tired than before we left. According to a new Gallup survey 54% or respondents reported they returned from vacation feeling tired, including 19% who said they returned feeling either “very tired” or exhausted.

It seems that these days’ people have increased stress and pressures at work so they work harder and stay longer in the office leading up to their vacation. Since we are spending more time in the office that causes us to pack the night before or wake up early to pack the day you plan to leave. So before your vacation even starts you are already sleep deprived and stressed.

Traffic jams and long security lines also add to our stress load. Even when you reach your destination it seems that other obstacles come along. Most of us want to see all and do all while we are visiting our vacation spot. Even though it seems fun planning your daily “must-do” list it can add stress trying to make everyone in the family happy and  trying to fit it all in. With that said, most vacationers tend to stay up later than normal and get up early to make sure they see all their favorite spots.

So, if you are getting ready to leave for vacation or if you are already planning for next year’s get-a-way, follow these tips for a stress free vacation.

  • Prepare for your trip ahead of time.
  • Leave your work at work.
  • Plan naps while you are on vacation
  • Plan exercise to stay energized.
  • Involve the whole family in the planning process and don’t take it all on yourself.

The best piece of advice is to stay flexible. Even with having everything planned, plans fall through. So roll with the punches and enjoy unscheduled time. Those are the memories we remember most.

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Farm to Plate: Fresh Food the Farmer’s Market Way

Monday, July 11th, 2011

by Laura Poland & Erin Weber (OSU Intern)

Time for fresh fruits and vegetables! Whether you live in the city, suburbs, or rural areas, farmers’ markets supply those fresh delectables straight from the farm.   Farmer’s markets make healthy, locally grown foods easily accessible! Farmer’s markets are a great opportunity to meet the farmer who grew the fruits and vegetables.  We often love the idea of getting all of these fresh ingredients, but the question is how do we pick the right ones and better yet, what do we do with them?

One of the main things shoppers need to know before going to a farmer’s market is the produce seasons. It is important to know what produce grows in your area and when. Click here for Ohio’s seasonal produce guide. When planning when to go to the farmer’s market remember if you want the best produce, come early, and if you want the best deals, come late!

Now that you are home with your bags of fresh produce, and feeling dazed and confused about what you are going to do with it, let’s take a minute and plan some healthy meals.  There are many websites with fun and delicious recipes to try or you can add some color to a dish of your own! Try this United States Department of Agriculture website for recipes specific to farmer’s market products. Many farmers’ love to share their own personal recipes, all you have to do is ask.

The opportunity to try new things is one of the many fun parts of going to a farmer’s market. Don’t be shy about trying something new!  If you walk past a booth and see something you’ve never seen before, take a chance.

Another great aspect of shopping at farmer’s markets is that you are purchasing the freshest of the fresh! Spending time on flavoring your dishes is unnecessary. Let those natural flavors shine through! It will save time and money on extra ingredients.

Not only is fresh produce better for your health, but it also supports local farmers and makes it possible for more farmers’ markets in the future! Find a local farmer’s market here. Enjoy the fruits and vegetables of the season!

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It’s July: Get a Workout at the Pool!

Monday, July 4th, 2011

by Kendra Dickey (Otterbein Exercise Physiology Intern)

Want to lose weight while having fun and without breaking a sweat? Hop in the pool! You can get a great cardiovascular workout while also working out your major muscle groups to tone up those trouble spots. There are many benefits to water aerobics; it will improve core strength and endurance, cardiovascular health, and flexibility. It’s low impact so it’s easy on the joints, which is great for people with arthritis, joint replacements, and even pregnant women. On top of all that it’s just plain fun! Who doesn’t want to get a great workout in that’s enjoyable, burns a ton of calories, and keeps your body cool the whole time you’re working out?

When starting water aerobics, there are a few things to remember. First, make sure there is enough space for you to fully perform the exercises. Second, properly stretch before and after your workout. Third, always wear sunscreen if you’re at an outdoor pool. And, fourth, stay hydrated! When you’re in the water it’s easy to forget to drink water because it gives your body the impression that you are staying hydrated and obviously this isn’t the case. Keep a water bottle near and take sips on it consistently so you steer clear from dehydration in the summer heat.

There are a variety of exercises you can do in the water from swimming laps, treading water, or different water aerobics exercises. For a great total body workout choose a combination of all three to get maximum results! To begin your pool workout warm-up by getting your heart rate up slightly. You can do this by casually swimming laps or treading water for 5-10 minutes. For an endurance type workout stay with a mix of laps and treading water; using different swim strokes can also amp up your workout such as breaststroke, backstroke, butterfly, or freestyle. Great sample workouts for beginners through advanced swimmers can be found online. For a more total body workout try various land exercises, but in the water! Things such as high knees, butt kicks, front and back crunches, and even leg lifts can be done in the water. Doing these regular exercises in the water will give you extra resistance, and for some you’ll have to keep yourself afloat which creates a more intense workout. Form is really important when executing exercises in the water so watching a video clip or reading about a specific exercise is your best bet for performing them right and getting the best results. Some sample water exercises can be found at the YouTube channel Basic Aqua Fitness and Pool Workouts.

So if you’re just hanging out by the pool this summer, why not jump in and get a great workout too! There are so many different exercise options to choose from that you won’t have a problem or an excuse not to get in the water and workout.

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