Into Summer EASE
DON’T TAKE A VACATION FROM HEALTHY HABITS By Cynthia A. Danford, PhD, CRNP, PPCNP-BC, CPNP-PC
W
hat comes to mind when we hear the word summer? No school. No homework. More time to spend with fam- ily and friends — relaxing, enjoying the sun and just having fun. Vacation sounds so good. We all need a break from work and school. But sum- mer’s not the time to take a break from good, healthy habits. During the school year it’s often easier to maintain healthy eating, regular physical activity and con- sistent sleep but, frequently, that changes when school is not in session. Establishing a regular routine is the foundation for the long-term health and well-being of your family. Eating, Activity and Sleeping to Enjoy (EASE) life are crucial, so EASE into summer with these tips for a season of health.
Healthy Eating: Five+ fruits and vegetables a day keep the doctor away Fruits and vegetables are refreshing, thirst-quenching, and they help to keep you hydrated, without excess calories. Summer is an ideal time to try new fruits and vegetables. Find out what’s in season in your area by checking out the produce at your grocer or local farmer’s
Ready, Set, Grow
market. Seasonal fruits and veggies will be more economical, too.
Consider watermelon, berries, grapes, peaches and plums — all portable and great to take on vacation or to the beach. Try corn on the cob, zucchini, yellow squash and tomatoes, which you can prepare quickly and enjoy even when they’re cold. Have you ever had a fruit or vegetable kabob? Yum!
Fruits and vegetables are also a good source of fi ber, especially the skins. Just remember to clean the skin and slice thin- ly so young children can chew easily and enjoy. In addition to fruits and vegetables, other sources of fi ber that kids often like include whole-grain tortillas, crackers or pasta. Whole-grain cereals can be mixed with fruit and yogurt for a refreshing treat. Adding more fi ber to your children’s diet on a regular basis will help them grow into healthy adults. Fiber con- tributes to a healthy digestive system by helping to move stool through the digestive tract, and clears toxins such as carcinogens. It also helps to lower blood cholesterol levels, stabilize blood sugar and lower blood pressure. All of this leads to a healthy heart.
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