Eat Fresh Fruits and Vegetables to Beat the Summer Heat

Eating Fresh Fruits and Vegetables Can Help You Beat the Summer Heat and Avoid Dehydration and Heat Exhaustion.

There's a lot to love about summer—warm weather, long days and all that outdoor time with loved ones. Unfortunately, the season also poses risks, especially if you have diabetes. All that sun, heat and humidity can cause dehydration and heat exhaustion.
Symptoms of heat exhaustion include

dizziness
excessive sweating
muscle cramps
headache
rapid heartbeat
nausea

If left untreated, heat exhaustion can escalate into heatstroke, a potentially life-threatening condition that requires a doctor's attention.
If you have diabetes, good nutrition can help keep you safe from heat-related ailments. In addition to seeking shade instead of direct sun and avoiding strenuous physical activity during the hottest hours of the day, keep yourself safe by drinking sugar- and caffeine-free fluids throughout the day and stock up on fresh produce.
The season's delicious bounty will help you:

Hydrate with fresh fruit Summer is the peak season for refreshing and replenishing melons, berries, peaches and nectarines. Their high water content will help cool you down even on the hottest days.
Stay energized with good carbs Carbohydrates have gotten such a bad rap lately, you may believe you have to steer clear of fruit. Nothing could be further from the truth. Carbohydrates are your body's main source of energy, and you can safely eat a serving (one medium piece of fruit or 1/2 cup of melon or berries) per day. That means you can enjoy, for instance, 1/2 cup juicy watermelon (5.5 g carbohydrates); a medium peach (14.5 g), 1/2 cup sweet-tart blackberries and raspberries (7 g) and other summer fruits.
Protect yourself with vitamins and antioxidants Summer fruits—and vegetables like arugula, cucumbers, zucchini and squash—are also great sources of vitamins C and A. Vitamin C is a powerful antioxidant that helps combat the adverse effects of free radicals from sun exposure, pollution (like grill smoke) and some processed foods. Vitamin A is essential for maintaining healthy skin. In addition, red fruits such as watermelon and tomatoes are rich sources of the antioxidant lycopene, shown in a recent University of Manchester study to help protect against sunburn damage.

Written by: Christine Gerbstadt, M.D., R.D.

Comments

Banana Corn Fritters

Banana Corn Fritters 3/4 cup Arrowhead Mills Organic Corn Meal 1/2 cup all-purpose flour 1 teaspoon baking powder 1/2 teaspoon Swanson Organic Cinnamon 1/4 - 1/2 teaspoon Swanson Organic Cayenne Pepper 1 1/4 cups bananas, roughly mashed (about 3 medium bananas) 1 large egg 2 tablespoons skim milk 2 tablespoons Swanson Organic Coconut Oil , divided Directions: Preheat oven to 400°F. Coat a baking sheet with cooking spray. Whisk corn meal, flour, baking powder, cinnamon and cayenne in a medium bowl. Mix banana, egg and milk in a separate bowl. Add the cornmeal mixture to the banana mixture and stir until just blended. Heat one tablespoon coconut oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Using 2 tablespoons of batter for each, space 5 fritters evenly in the pan. Cook until golden brown, 30 seconds to 2 minutes per side. Transfer to the prepared baking sheet. Cook a second batch with the remaining oil and batter, adjusting heat to prevent b

THE TRUTH ABOUT MENOPAUSE, WEIGHT GAIN AND "THE POOCH"

By Colleen McCleery, MD, OB/GYN—Exuberan® by Virtua Menopause is a mixed bag of little surprises. While most women look forward to saying goodbye to tampons and pads, far fewer are excited to now experience hot flashes and night sweats. And it’s probably fair to say that weight gain is the least popular and often least expected “side effect” of this hormonal shift. Considering many women struggle with their weight on a good day, it’s not surprising that this is the number one complaint from patients who are going through this transition. The biology of menopause During the late 40s to mid-50s, a hormone called FSH (follicle-stimulating hormone) increases and no longer performs its job to regulate the ovaries. During this increase in FSH, other hormones like estrogen, progesterone and testosterone decrease. A decrease in testosterone can lead to weight gain and decreased energy. And, not surprisingly, estrogen loss has far-reaching effects beyond hot flashes. It contribut

Adopting a Vegetarian Diet

Adopting a vegetarian diet has become a popular choice for individuals looking to improve their health, particularly as heart disease and obesity rates continue to rise in many parts of the world. Vegetarians tend to have lower cholesterol levels and consume fewer trans fats than those who consume meat and dairy products. However, to maintain good health, vegetarians must ensure they obtain the right amount of nutrients from their vegan diets. By taking care to plan their diets carefully, vegetarians can enjoy a satisfying and tasty way of life. While there is no established vegan diet, it is widely agreed that with so many vegetarian diets to choose from, the choice is ultimately up to the individual. However, vegetarians must be cautious not to make their diets too restrictive as this can lead to difficulties in meeting the body's daily nutritional requirements. Commonly deficient nutrients among vegetarians include protein, iron, vitamin B12, vitamin D, calcium, and zinc. Soy pr

Daily Health News Blog

Search This Blog