in the summer heat
Summer brings nights on the terrace, picnics on the beach - and stifling heat. It's important to find ways to keep cool, so here are a few tips and recipes to help you keep cool without sacrificing a healthier lifestyle.
Shaping Up. When it's too hot to jog outside, take it indoors.
n An indoor track is ideal for speed drills. Walk at a moderate pace and speed up every fourth lap.
• Love shopping? Then kill two birds with one stone, and walk the mall for one to two hours while shopping for the latest summer fashions.
• For a more tranquil environment and a less intense walk, go for a one-hour stroll at a botanical garden.
Hello Hydration. Drinking water and staying hydrated is important. But what's better - tap or bottled? One isn't better than the other because they both have high standards of regulation. Eating plenty of fruits and vegetables will contribute to your water intake, as well. When basking in the sun, avoid alcohol, which can dehydrate the body.
Soaking Up the Sun. Before hitting the beach, stock up your bag with the essentials - sun screen, beach towel and a good book. For a beachside snack, don't forget to pack a cooler with lots of water and low fat ice cream bars.
Eating Light. When preparing for the next picnic or back yard barbeque, experiment with sensible foods or menu items that include fruits, vegetables, whole wheat options and foods high in protein and fiber.
• For a luscious appetizer, try wrapping kiwi in a slice of prosciutto.
• Instead of serving traditional pigs in a blanket, pair mini-dogs with a zesty fat free tomato, mayonnaise, mustard and scallion dipping sauce.
• For an entrée that everyone will enjoy, make a pizza with whole-wheat flour tortillas, sour cream, thinly sliced smoked salmon, fresh basil and onion.
• Include seasonal fruits and vegetables with dips made from low-fat or fat-free yogurt instead of mayonnaise or creamy dressings.
Too "Clothes" for Comfort. With the summer heat comes the summer sweat. Dress as lightly as possible to allow the added moisture to evaporate from your body. Light-colored fabrics that are roomy and let the skin breathe are ideal for summer temperatures.
End-of-the Day Quencher. Treats don't have to be high in calories. To quench your taste buds at the end of a hot day, indulge in a low fat ice cream cup.
Prep: 10 minutes4 multigrain waffles, toasted½ cup strawberries, hulled and sliced (divided)2 low fat cookies and cream ice cream barsOnce waffles have cooled to room temperature, place 1 ice cream bar on 1 waffle and remove wooden stick. Using butter knife, gently spread ice cream evenly across waffle.Arrange ¼ cup strawberries over ice cream, and place 1 waffle on top of strawberries and ice cream to form a sandwich. Repeat with remaining 2 waffles, ice-cream bar, and ¼ cup strawberries. Cut both sandwiches in half and serve immediately. Makes 4 servingsGood Idea: Play around with different flavors for your ice cream sandwiches. Use different flavors of ice cream bars and pair them with your favorite fruits or berries. For example, try chocolate fudge bars with sliced bananas.Per serving (½ sandwich): 150 Calories, 3.5 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 0 mg Cholesterol, 270 mg Sodium, 29 g Carbohydrate, 4 g Fiber, 4 g Protein, 6 percent Calcium.
Prep: 10 minutes4 frozen latté bars4 frozen chocolate fudge bars1 cup fat-free milk12 ice cubes2 bananasRemove wooden sticks from all ice-cream bars.Combine all ingredients in blender and puree on high power until mixture is smooth and creamy, 2 to 4 minutes. Pour equal amounts into glasses and serve immediately. Makes 6 servingsTry It: Entertaining during cocktail hour? Give your milk shakes an extra kick by adding a splash of Kahlua or Godiva.Per serving (1 cup): 180 Calories, 1.5 g Fat, 0.5 g Saturated Fat, 0 g Trans Fat, 5 mg Cholesterol, 105 mg Sodium, 42 g Carbohydrate, 7 g Fiber, 6 g Protein, 25% Calcium.
Prep: 8 minutes1 round vanilla ice cream sandwich3 medium strawberries, hulled and halved1 medium peach, thinly sliced1 medium kiwifruit, peeled and dicedSlice ice cream sandwich in half through ice cream so each half has a chocolate bottom. (For easier slicing, hold a sharp knife under hot running water for 30 seconds before cutting the ice cream sandwich in half.)Place on two plates, chocolate sides down. Divide strawberries, peaches and kiwi on top of each ice cream sandwich half and serve. Makes 2 servings.Per serving (½ sandwich): 150 Calories, 3.5 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 0 mg Cholesterol, 270 mg Sodium, 29 g Carbohydrate, 4 g Fiber, 4 g Protein, 6% Calcium.
