Clinica Sierra Vista WIC

Pack Your Bags Without Packing on the Pounds:


How to Stay Fit During Summer Vacation



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Don't let the hot, lazy days of summer destroy the Healthy lifestyle you and your family maintain during the school year. Although summer vacations are filled with endless traveling, barbecued feasts, ice cream sundaes, and other sweet treats, you and your family can still make Healthy choices which will keep you energized and fit for the fall.

Make Your Barbecue Delicious and Nutritious: Barbecues are a staple of summertime activities, and grilling is actually one of the Healthiest ways to prepare food because the fat in the meat you are preparing drips off as it cooks. Be sure to choose lean proteins such as chicken breast, fish, or lean cuts of beef. Vegetables are a great option for grilling as well: try veggie kabobs or grilled corn on the cob.

Don't let side dishes and desserts be your downfall! Some Healthier options instead of the traditional potato salad include spinach salads with vinaigrette and fruit salads. Baked chips are better than regular potato chips and are delicious paired with some fresh tomato salsa or hummus. Another sweet treat to try that won't derail your diet is a fruit pop made with 100% fruit juice. If you must indulge in that ice cream cone, keep it to one scoop! Remember, moderation is key.

Don't Let the Heat Make You Lazy! Summers in Kern County are definitely hot, but that doesn't mean you need to be a couch potato in your air conditioned home. Swimming, whether at a lake or in your pool, is a great form of low-impact exercise for the whole family. If you're watching your kids splash around, get in the water and tread water for some cardio. If you're on your own, you can get your heart rate going by swimming laps. Also, feel free to exercise outdoors in the cooler mornings and evenings, but beware the threat of heat exhaustion and avoid exercising outside during the peak heat hours between 10am and 4pm.

Another option to beat the heat is to maximize your indoor activities. If you are a member of a gym, take advantage of the air conditioned weight and cardio rooms. When traveling, be sure to check out your hotel's gym, where access if often included in your hotel fees. If you don't have a gym membership, check out your local community center for any free dance or yoga classes they may offer.

From Farm to Table: Some great local resources this summer are the seasonal Farmer's Markets located throughout Kern County. Farmer's Markets provide local produce that is fresher than what you would find at your neighborhood supermarket. Eating fruits and vegetables are a great way to fill up without filling out, and if you ride your bike or walk to the closest Farmer's Market, you can sneak some easy exercise into your day. Another bonus is that the natural sugar in fruit can help to satisfy your sweet tooth without the added sugar and fat found in processed desserts. To find a Farmer's Market close to you, visit Health
.com' target='_top'>www.kernpublicHealth.com or call us at 321-3000.

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