Tips for a Healthy Summer: Eat Smart and Move More

I write health and fitness articles for community newsletters each month.  This is an article I wrote for 50-75 community newsletters for July in Austin, San Antonio, Dallas, and Houston.  Enjoy!

Tips for a Healthy Summer: Eat Smarter and Move More            By Sarah S. Jordan, MS

The 4^th 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!

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!

Community Changes Lives

Every month, I write an article for approximately 30-60 community newsletters for Austin, San Antonio, Houston, and Dallas areas.  Usually the topic is on health and fitness, but the article I wrote for June newsletters was about ways to plug into your community.  Here it is.

(For previous health and fitness articles, visit my blog at http://www.livefitaustin.com/lfa-blog.htm and look for "Articles by Sarah" under "Categories" on the right.)  

Community Changes Lives

by Sarah S. Jordan, MS

In late April, I was fortunate enough to be a small part of an incredible event in my neighborhood called “BBQ4JD.”  (Click here.)  The theme on the back of the event t-shirts read “Community Changes Lives,” and I don’t think any other words could have summed it up better than those three words did. 

What I witnessed was a large community coming together to support a child and family with love, donations, many hugs, and ongoing prayers.  I could not believe how many people, children, volunteers, and businesses came out to contribute their time, energy, and love to the event.  It definitely showed the true colors and generosity of this neighborhood and the wonderful people that live here. 

I have lived in this neighborhood for almost two years, and have to say that I feel very fortunate to be part of such a great community.  Through family time at the pool on weekends, attending business networking meetings, offering free women and stroller fitness classes, attending holiday events, and volunteering at a few things, great connections have been made and a large community feels much smaller to me. 

This got me thinking… what are some ways that we can all get more plugged into our neighborhoods?

Here are some great ways to do just that.

Volunteer.  Neighborhoods / communities put on so many great events throughout the year, and there are always volunteer opportunities and ways to get more involved. 

Donate.  If you own a business or have a product that could be helpful to an event or silent auction, donate your time and/or an auction item.  As they say, you have to give in order to receive, and there is so much to be gained in the spirit of giving to others.  I cannot tell you how many incredible people I have been fortunate enough to meet through the giving of my time and services. 

Read the community newsletter each month.  A great deal of time and energy is spent in creating those newsletters, and they are a great way to stay updated on what is happening around you and to connect with the members, events, and local businesses in your community.

See if your neighborhood does email announcements, and if they do, sign up for them.  They are really helpful, keep you connected to events coming up, and they usually never overfill your inbox.  If you live in Circle C, visit http://www.circlecranch.info to sign up.

Get moving together.  Start a running or walking group.  Plan a fun run/walk for parents and their children in your area to promote being active. 

Find people with similar interests and join or form a group, whether that is a book club, moms group, or business-networking group.  So much is gained from partnerships and networking.

Welcome newcomers.  Within a day or two of moving in, one of my neighbors had already showered us with free ice cream coupons to his shop.  And other neighbors had already given us their cell phone numbers in case we needed anything.  A little bit goes a long ways in making people feel welcome. 

Plan a potluck for your neighbors on your street once a year.  Food + Families =  Fun!

If you're out running or walking, be sure to smile and maybe even wave at other people you pass.  It sure makes the world seem more friendly when people do this.  I suppose you can take the girl out of the Midwest, but you can't take the Midwest out of the girl...

What ever you find to work for you and your family in getting involved, may you find immeasurable enjoyment from your efforts.