Tips for a Healthy Summer: Eat Smarter and Move More By Sarah S. Jordan, MS
The 4th of July holiday is here, and along with it comes good food, parties, and great times with family and friends. These things pretty much go hand in hand with summer.
Summer is a very common time for people to fall off the “health wagon,” but it doesn’t have to be that way. Eating right and getting enough activity can certainly be a challenge, especially when holidays and travel are involved. But the keys are: being consistent, making good choices, eating in moderation, and purposely finding ways to move more.
Here are some tips to make your summer a healthier one for your family and friends.
Small Changes = Big Results
Making small changes for your summer cookouts and potlucks can equal big nutritional improvements.
Traditional Summer Food A More Healthy Alternative
Hot dogs Turkey dogs
Hamburger Turkey burger
Potato salad Fruit salad
Chips and high fat dip Assorted vegetables and hummus
Fried chicken Grilled chicken kabobs with veggies
Pie Fresh pineapple
Soda and sweet tea Iced tea with lemon
Using high-fat mayonnaise in dishes Use low-fat mayo or the kind that has olive oil in it
Healthy Recipe Swap
You can even request that guests bring a healthy dish and include the recipe along with the dish. After the event, the party host types up all of the recipes and emails them to party guests.
Just like that - everyone is equipped with healthy things to try on their own!
Just like that - everyone is equipped with healthy things to try on their own!
Get Movin’!
Instead of a party revolving solely around the food involved, why not create a “buffet of games” and activity to center the event around instead? Here are some ideas for fun backyard games to try this summer with your family and friends. Just be sure to let your guests know the “active” theme ahead of time so they can dress accordingly and be prepared to move.
Host a miniature version of the Olympics. This can consist of things like wheelbarrow races, three legged races, running, water balloon tosses, and team relays. Have prizes for the teams.
Create an art contest using chalk. Have three judges and give out prizes for the most creative pieces of art. And maybe even to the adult with the most “artfully challenged” piece of “art.”
Play a classic game of “Kick the Can.” Make sure you have at least 3-4 people playing this game. One person is “it” and guards the “can.” (Can needs to be in an open space.) Other players hide while the “it” person counts to 20 and then goes to find the other players. Captured (tagged) players go to “jail.” Anyone not captured can kick the can, which sets all jailed players free. If the “it” person finds all players before the can is kicked, the “it” person wins the game.
Have a Hula-Hoop contest. Crank up the fun music, and see who can twirl the longest!
Create a canvas. Hang an old white sheet on your fence or clothesline and let the creativity flow while your guests create a beautiful work of art!
Send your guests on a scavenger hunt. There are many ways to get creative with this, including giving the hunt a theme to match your party, having guests find things in nature and draw pictures of what they find, or having your guests do something (ex: 10 jumping jacks) every time they find something on the list.
Slip and Slide! Give your party a water theme to beat the heat. Set up two identical slip and slides and see who slides the fastest and/or the farthest. Crown your champion.
Test out other games like horseshoes, washers, Bocce ball, four-square, hopscotch, whiffle-ball, or kick ball.
Here’s to a healthy and active summer ahead. Cheers!
