Sondra E. Z. Hines is an adjunct professor of health and wellness and is certified to teach Group Fitness Exercise & Zumba. Her column is published monthly. Email: sondraezhines@yahoo.com.

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I recently attended two large celebratory events. Each had plenty of food, plenty of fellowship and, yes, plenty of fat.

It’s summertime, and many of you, like me, will attend events where food is the main attraction. But with a little effort, you can glide though summer picnics, vacations, family gatherings, etc., and stay on your fitness journey. Here’s how:

1. Include Fitness In Summer Plans. At a recent weekend family gathering, it warmed my heart when relatives worked off big meals by dancing, as opposed to being sedentary. Everyone got a mini work out -- including kids and seniors! Dancing is a wonderful opportunity for everyone to become involved in fitness…and it doesn’t cost anything, like our revamped Soul Train Line! The more people, the more fun you’ll have, which burns calories, an added benefit.

2. Add Plant Sources To Your Plate For A Healthy Diet. My mom always said "Nothing beats Mother Nature for good eating." Of course, mom was right! You’ve likely heard this mantra before: Aim to eat five servings of vegetables (and fruits) daily. How can one achieve a daily serving?

A daily serving is not difficult when you look at how small it actually is: ½ cup of fruit, 1 cup of leafy vegetables, ½ cup cooked or raw vegetables, or ½ cup (4 ounces) of 100% fruit or vegetable juice.

First lady Michelle Obama recently unveiled the government’s latest obesity buster – the dinner plate, which replaces the antiquated food pyramid, which dates back to 1916, as the food guide.

“Research shows that people who eat from smaller plates eat significantly less (obviously) and still walk away feeling full,” says health educator Alana Robinson of Total Nutrition Technology Inc.

In addition to fruits & vegetables, your plate should include grains (whole wheat pasta, brown rice, oatmeal), dairy and protein (poultry, beans, etc.). But, says Robinson, certain carbohydrates, such as bread and chips should be consumed in moderation or skipped entirely.

“The more refined (or processed) a carbohydrate, the more peaks and drops in your blood sugar will occur,” she said. “To (keep) this from happening, skip the bun and wrap your burger in romaine lettuce.”

Hmmm, sounds like an interesting twist to an all-American favorite.

For more information on the USDA’s dinner plate, visit www.choosemyplate.gov.

3. Practice Sun Safety When Outdoors. Did you know that strokes, which can strike during any season, are particularly difficult to diagnose in hot weather? Therefore, know the warning signs (numbness of face, slurred speech and decreased vision). Other culprits -- heat exhaustion and dehydration -- are common when temperatures rise, but are avoidable.

Sunscreen (minimum SPF 30) - Slather it on when participating in outdoor activities. It is a myth that darker skin is immune from sunburn/sun damage. The sun does not distinguish between dark or light skin tones, so why take chances? Remember to use sunscreen while driving (arms, hands, neck, shoulders, etc.). Skin that is exposed to the sun needs to be protected. I keep sunscreen in my car so that I don’t forget.

Stay Hydrated - Experts agree that one should drink plenty of water when participating in outdoor activities. This applies to children and adults. However, keep alcoholic beverages to a minimum in the heat.

“Many people assume that in order to have a healthy lifestyle, they must get rid of adult beverages,” says Robinson. “This is not true.” But, she says, mixed sugary drinks, (i.e., Margaritas, etc.) have nearly 500-700 calories per drink. “If you must indulge, choose a light beer or wine, drink fewer of them and be sure to stay hydrated throughout the day with water.”

4. Enjoy Dessert In Small Portions. Summer gatherings don’t necessarily mean ditching all desserts.

“What is a good BBQ without dessert?” says Robinson. “Instead of trying all of the desserts, choose one and be sure the portion is appropriate -- this can save you hundreds of calories!”

In addition, she recommends eating blueberries, strawberries and watermelon, versus sugary treats commonly parked on dessert tables. I’d add another - yellow watermelons (found at Farmers Markets). Like their red counterparts, they are sweet, juicy, delicious and refreshing when served chilled. Each day, I aim to include seasonal fruits as a quick snack, with meals or blend in a smoothie when headed to the gym.

With a little planning, you can enjoy summer activities, stay healthy and have fun too!

In health and wellness.

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Alana Robinson can be reached via Twitter: @Alana_TNTGetFit or www.tntgetfit.com.
 

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