New Castle News

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May 29, 2014

Lori Brothers: Summer's here, and so is healthy eating, shedding calories

NEW CASTLE — Now that we’ve finally emerged out of the darkness of winter and we’ve toweled-off the raindrops from the very wet spring, let’s get this summer started.

The launching of picnics, cookouts, bike riding, summer walks, swimming, boating, tennis, and the list goes on and on, begins right now.

F. Scott Fitzgerald described it this way in “The Great Gatsby”: “And so with the sunshine and the great bursts of leaves growing on the trees, just as things grow in fast movies, I had the familiar conviction that life was beginning over again with the summer.”

After weathering the weather of winter and spring this year, we all feel a hope of revival and renewal of life starting over, as the activities of this summer begin.

As a healthy lifestyle adviser, I must warn you that paying attention to habits and patterns, both the good and the bad, apply seasonally.

Get your body moving. For outdoor calorie-burning I found a list of some activities that pack some real calorie-burning power. The following calorie counts are sourced from everydayhealth.com and are based on a 150-pound person engaging in the activity for 30 minutes.

•Frisbee: 100 calories

•Jumping on a trampoline: 100 calories

•Dancing: 115 to 150 calories or more

•Snorkeling: 120 calories

•Horseback riding: 150 calories

•Gardening: 160 calories

•Kayaking: 150 calories

•Swimming: 180 calories

•Playing tennis: 250 calories

•Rollerblading: 250 calories

•Beach volleyball: 280 calories

•Jumping rope: 360 calories.

Even 15 minutes of any of these activities will balance your calorie intakes.

Along with movement, watching what we eat, and how much, can become the springboard to your summer waistline success or a big dive into weight-management failure.

Watch the amount of empty calories that you and the children consume from soda and high calorie foods with no nutritional value. Keep low-fat cheese sticks, whole grain cereal or hard-boiled eggs in the house for easy nutritious snacks.

Stats show that 2 out of every 10 children skip breakfast (I’m sure busy adults can become breakfast-challenged also) which makes up for 25 percent of the daily nutrition kids should eat. For quick and easy summer breakfast for kids, try peanut butter on a whole grain waffle, or apples and low-fat cheese can start the day, if the traditional eggs and toast doesn’t make it into the summer morning flow.

Research shows that a low-calorie, broth-based soup at the beginning of the meal will fill you so you eat less at the meal, according to WebMD. So consider cold or warm soups as an appetizer as it can cut down on the calories consumed during the main event.

Also, I suggest you bring more veggies to the grill. Grilled veggies are lower in calories, and even though they can char, they do not present the same health risks that charred meat might harbor (carcinogens).

Eat more salads, put black beans, chick peas, strips of chicken or steak on top, whichever you prefer. You’ll be more likely to keep the animal fat (higher calories) to a minimum and your nutrient-dense veggies abundant.

Make sure you keep watermelon regularly on the menu. It is sweet and delicious, and is made up mainly of water.

Your sweet tooth probably won’t take a summer vacation, so focus on fruit asyour dessert to keep calories down. I recently heard a suggestion of grilling fruits like pineapple, bananas, peaches or black berries and serving them over non-fat frozen yogurt. If you are planning a summer birthday party, this is a great treat without all of the calories of birthday cake.

If you don’t like grilling fruit, try freezing it instead. Frozen bananas or grapes make a great treat or healthy snack.

Fresh Market Gazpacho

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