Published: June 27, 2009 08:53 pm      

It's Summer!

Tips on how to eat healthy, avoid heat exhaustion and beat the bummer of bug bites and bee stings

By Ida Brown

ibrown@themeridianstar.com



Although high temperatures have persisted locally for more than a month, summer made its official arrival last week – and it hasn't let up.

Nonetheless, smoldering heat (with little if any rain) hasn't suppressed the fever to be outdoors. Whether it's exercising, enjoying fun activities, or indulging in popular summer foods, make sure your summer is free of health problems that may extend over into fall – or beyond.



Avoid the temptation

to over indulge



Barbecues, family reunions and other get-togethers are times when it's food galore – much of it high in fat and calories.

Denise Roberts, outpatient registered dietitian/certified diabetes educator at Jeff Anderson Regional Medical said the following nutrition tips are helpful "winter, spring, summer or fall," in making wise choices:



Avoid high-fat foods



Roberts advises limiting foods high in fat such as:

• Foods that have greater than 5 grams of fat per serving

• Foods that are deep-fat fried

• Whole fat dairy products (opt for skim or 1 percent milk, light yogurt)

• Meat with visible fat (skin on chicken and fat on steak)

"Foods without labels are often the best choices (eg. an apple versus a pre-packaged apple pie and water vs. a soda)," Roberts said.

Keep a variety in your diet and it will be easier to avoid boredom and subsequently returning to poor eating habits.



Snacking for children and adults



Roberts advises trying to keep snacks at 100-150 calories per serving.

"Also remember, snacks should be based on energy needs," she said.

For example, a child sitting on the couch playing video games doesn’t need a snack with very many calories. However, a child who just got back from softball or basketball practice needs to be rehydrated and given a healthy snack.

Here are some suggestions:

• Fresh fruit, dried fruit (handful), fruit canned in its own juice or water

• Snack-size popcorn, pretzels, 100 calorie bag of cookies or crackers

• Light yogurt, frozen juice (popsicles), or freeze sugar free koolaid or sugar-free lemonades for a 0 calorie snack, sugar free jello or pudding

• Nuts (about a handful is 100-150 calories)

• Choose light ice creams with lower fat content, whipped peanut butter instead of regular (still limit the quantity. One tablespoon is 70 calories rather than 100 for regular pbutter), cheese made with 2 percent or less fat milk



Grilling, barbecuing

& spicy foods



Grilling and barbecuing produces great tasting meats, but also raises the levels of certain protein by-products that researchers think may be carcinogenic (cancer causing).

HCA’s (Heterocyclic Amines) are highest in charred, well-done meats. You can lower the HCA level of a grilled meat if you pre-cook it a bit before you complete the cooking process on the grill. Microwaving the meat, boiling or stewing the meat helps lower the precursors to HCAs.

"There aren’t any specific guidelines about limitations on grilled meats," Roberts said.

As in all things, moderation is the key.

"A good rule of thumb would be no more than 2-3 times per week," she said.

The meat should be done (>165° F), but not scorched or charred. (For more information, refer to National Cancer Institute Web site – www.cancer.gov

Spicy foods are based on personal preference and tolerance.

"Just because it’s hot outside, doesn’t necessarily mean you can’t stomach the chili powder," Roberts said. The real issue is that a lot of spicy foods (Mexican dishes such as tacos or burritos) are high in fat or they’re served with high fat sauces, cheeses, guacamole dips, and high fat sour cream.

Suggestions are:

• replace high fat cheese sauce with salsa, ask for sour cream or guacamole on the side, use lower fat grated cheese for topping. I

• If you’re preparing the meal, be sure to use the leanest meat available and drain any excess fat from the meat (water rinses).

• The high sodium content of a lot of spicy dishes results is water retention, so try using powders instead of salts (eg. garlic or onion powder instead of garlic or onion salt).

"Remember, sea salt is still salt – it just comes from the sea, " Roberts said. "Use it in moderation as you would regular table salt – salt from the ground."



Healthy tips for eating out



People tend to enjoy eating out during summer months (who wants to be in a hot kitchen on a hot day? Many restaurants now offer low-fat and healthy alternatives. Roberts recommends the following:

• Watch your portions. Restaurant portions are large. Consider sharing your order or taking half of it home.

• Start with a salad and use LIGHT dressing. Ask for the dressing on the side.

• Restaurants often serve rolls or chips prior to the meal. Ask for yours to be served with your meal.

• Drink only unsweetened or artificially sweetened beverages, or water. (Remember: Two regular 20-ounce colas each day equals 52 pounds of fat in a year)

• Wait 20 minutes after your meal before you order dessert or alcohol.

• If you order a fried entrée, don’t order anything else fried at that meal.

"Food is our fuel. The body converts our food into heat energy –measured as calories," Roberts said.

"If we consume more energy than our bodies use, we store that energy in the form of FAT. As obesity in our state and in our nation steadily increases, other illnesses such as heart disease, diabetes, high blood pressure, joint disease, cancer and sleep disorders are increasing as well. This is very dangerous and very costly.



Be wise when

exercising outdoors



Now that warm weather has arrived, people are wearing less clothes and are looking for ways to lose some of those extra pounds accumulated while hibernating during the winter months.

The Centers for Disease Control and Prevention recommends adults do moderate to intense aerobic activities for at least 150 minutes a week. That translates into 30 minutes for five days a week, or just over 21 minutes for seven days a week.

But the warm weather means busier schedules, so you need to find a way to fit short workouts into your hectic days.

"Five to 10 minutes of exercise is better than no exercise," said Staci Stanley, a personal fitness instructor with Jeff Anderson Regional Medical Center

And just because you're on vacation doesn't mean you can't exercise.

"Most hotels have gyms and fitness facilities available to guests," Stanley said.

If you're on the beach, a walk or jog on the sand is a great way to exercise.

"Walking is one exercise you can do anywhere," she said. "For a more intense walk, trying walking two minutes then jogging for a minute – do some interval workouts for cardio workouts; it can be 15 or 20 minutes."

Body weight exercises such as push ups, sit ups and squats can also be incorporated in the workout regimen.

"You could do 5-10 pushups, followed by 10 squats for 15 sets, then do your walk again," she said.

Swimming is considered one of the best overall workouts.

"You're working your core and legs and you're not as hot doing that; it's a good cardiovascular workouts," she said.

Parents who are waiting for their kids at softball or soccer practice can get in some workout time.

"Utilize the complex while they are practicing – take a lap around the track every 5 minutes," Stanley said.

Even a walk around the building during lunch is a good way to get in some cardiovascular exercise. And if it's too hot to go outside, workout at your desk.

"Squats, lunges, pushes against the wall – you can do 2-3 sets of 12-15 repetitions to get the fat-buring aspects," she said.

Tired of riding that stationery bike? Try a road bike.

"If you don't want to get out on the road, you can go to a park and ride around or in your neighborhood," she said. "If you ride 30 minutes to an hour, you're going to burn anywhere from 300-500 calories; plus, it's strength for your legs."

Stanley emphasizes the importance of drinking plenty of fluids when working out outside. Also, avoid working out during the hottest part of the day.

"It's best to get out early, between 6 a.m.-8 a.m. After that, it tends to get really hot," she said. "After morning, it's best workout after 5:30 p.m. Although some people exercise outdoors during the hot part of the day. Even if you exercise on a regular basis, it's still hard."

Here are some ideas from ARA Content to take advantage of summer weather and fit the recommended exercise you need to maintain your health into your schedule.

• Arrive at work early and park your car at the farthest spot away from the door. Then walk briskly around the parking lot once or twice before heading inside (depending on how large your parking lot is). The fresh air and blood pumping will help you to wake up and get ready for the work day. If you're a little more ambitious, carry small hand weights or use weighted bands around your ankles and wrists to build and tone your muscles.

• Turn your errands into a workout. Create your weekly shopping list and head out to the grocery or department stores. But don't just concentrate on the items on your list. Take you cart and walk up and down each aisle. Or if the weather is bad, head over to the mall and get a few laps in while window shopping.

• Turn housecleaning into a workout. With a little bit of music, a broom, dustrag or vacuum cleaner, you can make housecleaning more enjoyable, tone your muscles and accomplish one of those dreaded chores. Cleaning windows is great for the arm muscles, while vacuuming gets the entire body burning calories. Once again, if you're feeling ambitious, add the weighted bands around your ankles and wrists for a more challenging workout.



It's hot out there!!!



Heat exhaustion and heat stroke are two major concerns during hot weather.

"Young children and older adults are especially susceptible," said Terry Redmond, family nurse practitioner and director of Workforce Wellness at Rush Hospital.

Heat exhaustion can range from mild heat cramps to full-blown heat exhaustion, then it can progress to the more life-threatening heat-related syndrome – heat stroke.

Symptoms of heat exhaustion include feeling faint, dizziness, headaches, nausea, leg cramps, heavy sweating and fatigue. Symptoms for heat stroke include a marked elevated body temperature of 104 degrees or greater, disorientation and rapid heart rate.

"With a heat stroke you usually stop sweating; once you stop sweating, you're heading for trouble," Redmons said.

What can be done to prevent heat exhaustion and heat stroke?

"The best thing to do obviously is to stay out of the sun during the hottest times of the day – between 10 a.m. and 4 p.m.," she said.

Redmond also recommends staying well-hydrated.

"And that's not with soft drinks or alcohol. It needs to be water, Powerade or Gatorade or something like that," she said. "Water, by far, is the best."

If symptoms persist, the patient should be moved to a cool area immediately.

"Lay them down, maybe elevate their feet and legs and loosen or remove clothing," Redmond said. "If they are not vomiting, have them to start drinking cool water. You may even want to sponge them down or mist them with cool water."

The individual should be monitored and if they begin to have fever, they should be immediately taken to the emergency room.

Hydration is the key to avoiding heat exhaustion and heat stroke. Following are some tips from ARA Content to add drinking water into your routine:

• Water with every meal. Every time you sit down to eat, take a glass of water with you. This healthy habit will help you drink at least three glasses of water a day. Try setting a pitcher of water on the table at mealtime so you can easily refill your empty glass. If you tend to eat out a lot, opt for water and ask your server to leave a pitcher on the table.

• Ode to the water cooler. The office water cooler is not just a place for jokes and gossip, you can add a little flavor to it, too. As soon as you get to work, grab a glass and fill it up. Keeping a glass of water in front of you will remind you to drink throughout the day. If your job doesn’t require you to sit at a desk, keep a glass within arm’s reach and make a habit of drinking water every time you take a break.

• Don’t forget your water bottle. If you’re on the go, be sure to bring your water bottle. Keeping a reusable water bottle on hand is good for the planet and your body. Whether you’re picking the kids up from school, walking the dog, or shopping with the girls, be sure to stay hydrated.

• Take the challenge with friends. Challenge your friends or co-workers to drink more water everyday. The Water Way Challenge encourages people to drink two additional glasses of water a day. You can join the challenge at DeliciousChange.com, where you can also learn more about Global Water Challenge, a coalition of leading organizations that helps ensure people in need have sustainable solutions and access to clean water.



Ouch! That stings!



The signs of summer ...

Fireworks, barbecues with family and friends, hot dogs on the grill – and bug bites. Or even worse – bee, hornet and wasp stings.

Dealing with biting and stinging insects is not only annoying and painful, but for some it can be life-threatening for someone who has an allergic reaction.

"It's very important to be aware of serious allergic reactions to bites and stings," said Dr. Linda Pollock, family practice physician for Riley My Choice Medical Clinic.

Serious allergic reactions may include:

• Swelling of face or mouth

• Difficulty swallowing or speaking

• Chest tightness, wheezing or difficulty breathing

• Dizziness, fainting

• Abdominal pain, nausea or vomiting

"If they have signs of any of those types of reactions, seek emergency medical care immediately," Pollack said.

En route to the emergency room or while waiting for an ambulance, Pollock suggest taking an antihistamine, such as Benadryl. She also noted that individuals who experience serious reactions from bug bites and insect stings should carry an injectable epinethrine, which is available through a prescription.

"They should have it with them at all times," she said.

Emergency medical care is still necessary after using the epinethrine.

"It only last for so long, and it may not work," Pollock said. "We usually watch patients for several hours who have had a severe allergic reaction to a bite or sting."

Culprits of the most common bug bites and bee stings include mosquitoes, bees, wasps, yellow jackets, spiders and ticks.

Sprays and repellents can help ward off insects. Pollock recommends using one that includes DEET.

"Clothes and exposed skin should be sprayed," she said.

For mosquitoes, avoid places and times when they bite, particularly mornings and evenings. Also, for any type of bite, wear shoes and socks, long pants and long-sleeve shirts when outdoors for long periods of time.

"You probably want to tuck your pants leg inside of your socks or shoes, and make sure the collars are buttoned," she said. "You may also want to wear light-colored clothing."

For the home, make sure grass is cut and throw away unused containers and old tires where water can stagnate.

For any bite or sting, thoroughly wash the area with soap and water and apply cool compresses. Also, if stung anywhere in the mouth, seek medical attention immediately.