FOR BREAKING NEWS VISIT WWW.QNS.COM JULY 5, 2018 • HEALTH • THE QUEENS COURIER 53
health
Savvy summer fi tness and nutrition tips
Th e warmer-weather months are the
ideal time to get outdoors, stay active and
focus on your health goals. Staying fi t and
eating healthy can come easy when you
keep a few simple tips in mind.
Explore Mother Nature
If the gym is getting boring or just
isn’t your style, it’s time to fi nd inspiration
outdoors. Warmer months are when
Mother Nature truly shines and it’s the
perfect opportunity to get outside and
get active. Hike local parks, visit a beach
and take a paddleboard class, rent a kayak
with a friend and explore a regional river
- the opportunities are endless.
“You might fi nd inspiration in your
own backyard by enjoying playful stuff
you used to do as a kid like jump rope,
hopscotch, hula hoop or play on the
swing set,” says registered dietitian and
nutritionist Dawn Jackson Blatner. “Kid
stuff can burn lots of calories, plus it adds
fun and fuels your spirit.”
Avoid mid-day heat
During hot weather, be aware of peak
heat periods. Typically, this is in the aft ernoon,
generally between noon and 5 p.m.
It’s wise to spend time outdoors earlier in
the morning or later aft er dinner so that
you don’t have to worry about heat-related
illnesses like heat exhaustion.
Eat a wholesome breakfast
Before heading out for a morning
adventure, don’t forgo the most important
meal of the day: breakfast. Give your
body the fuel it needs so you can enjoy
your activities to the fullest.
“Enjoy fresh fruit, whole grain toast and
eggs,” suggests Blatner. “Th ough not all
eggs are created equal, look for Eggland’s
Best eggs since they are the only eggs with
superior nutritional benefi ts like six times
more vitamin D, 25 percent less saturated
fat and ten times more vitamin E than
ordinary eggs.”
Prepare for the sun
Longer days bring more sunshine,
and while those rays can be amazing
for getting outdoors, it’s important to
adopt sun-safe practices. According to
the American Academy of Dermatology,
everyone should use sunscreen that
off ers broad-spectrum protection (protects
against UVA and UVB rays), is
SPF 30 or higher and is water resistant.
Additionally, consider wearing
sunglasses and a hat to protect the face
and eyes.
Drink up and snack smart
Your body sweats as a way to keep cool.
During warm weather this can happen
quickly, especially if you are working out
or being active outdoors. Always keep a
bottle of water close by and drink up regularly.
Some people even set a reminder
on their phone.
“And don’t think that plain water is the
only way to stay hydrated in the summer,”
says Blatner. “You can also get
hydrated with unsweetened sun tea, water
infused with fruit, or by actually eating
water-rich fruits such as watermelon and
pineapple.”
Visit the local farmers market
Want a healthy eating tip from a professional
chef? “Seek out fresh fare from your
local farmers market and enjoy all the fl avors
of the season,” says Chef Jonathan
Poyourow, a registered and licensed dietitian,
and assistant professor at Johnson &
Wales University’s College of Culinary
Arts. “Choose produce in a multitude of
colors so you can enjoy a bounty of fl avors
and get a variety of vitamins and
nutrients. For instance, green broccoli is
a good source of fi ber and carotenoids
while yellow peppers are high in vitamin
C.”
Next, try some chef-approved recipes to
tempt your taste buds. For example, this
tasty sheet pan recipe can be customized
by using the local fare you just picked up
at the market.
Rainbow Sheet Pan
Veggies with Eggs
Yield: 6 servings
Ingredients:
6 Eggland’s Best Eggs (Large)
1/2 teaspoon black pepper
1/2 teaspoon dried oregano
1 teaspoon sea salt
3 tablespoons extra virgin olive oil
1 orange bell pepper
1 red bell pepper
1 cup grape tomatoes
1 cup radishes, halved
2 carrots, peeled
1 yellow pepper
1 yellow squash
1 cup broccoli fl orets
1 zucchini
1 cup radicchio, chopped
Directions:
Preheat oven to 400 F.
While the oven is preheating, chop all
of the vegetables into bite-size pieces to
ensure they will roast quickly and evenly
in the oven.
Arrange the chopped vegetables in a
single layer onto the sheet pan in rainbow
order: red bell pepper, grape tomatoes,
radishes, carrots, orange bell pepper,
yellow squash, yellow bell pepper, broccoli,
zucchini, radicchio.
Drizzle the olive oil over the vegetables
and sprinkle the salt, pepper and oregano
evenly on top.
Using your hands, lightly toss the vegetables
on the sheet pan while keeping
the rainbow order intact until they are all
evenly coated.
Place the sheet pan in the oven and
roast for 15 minutes or until all vegetables
are slightly tender.
Remove baking sheet from oven but
leave oven on. Create room throughout
the sheet pan for six eggs and then crack
the eggs over the vegetables.
Return sheet pan to oven and bake until
whites are set and yolks are still runny,
about 10 minutes.
Remove from oven and scoop vegetables
and one egg into bowl or on top of
your choice of rice, quinoa or greens.
Courtesy BPT