Have Fruit for Dessert

Summer is a great time to take advantage of the many different fruits that are available to us. Fruit is a naturally sweet source of sugar. Unlike ice cream and pies, fruit is essentially fat-free. Fruits are also loaded with vitamins, minerals, antioxidants and other phytochemicals – much more nutrient-rich than your typical cake.

Plan a Healthy and Safe Picnic This Weekend

Food Safety Tips

• Foods that cannot be frozen should be prepared only one day in advance of the picnic
• Keep cold foods cold-40 degrees F or less
• Keep hot foods hot-140 degrees F or higher
• Cook meat thoroughly-hamburgers should contain no pink in the center, chicken should be cooked until the juices run clear and there is no pink
• Do not let cold or hot foods sit for longer than one hour after being set on the table to serve
• When in doubt, throw it out-if you are not sure if a food is still safe to eat, play it safe and get rid of it
• Watch out for cross contamination
• Have separate plates for raw and cooked meats
• Don’t reuse the BBQ sauce that was used to grilled the meats as a dip

Healthy Food Ideas

• Low-fat potato salad (see this week’s Healthy Bites Recipe for a great recipe idea) or low-fat macaroni salad
• Fruit and vegetable trays
• Grilled chicken breast sandwiches on whole wheat buns
• Low-fat chicken or tuna salad sandwiches on whole grain bread
• Hummus roll-ups-add plenty of veggies too-spinach lettuce, red peppers, purple onion, cucumbers
• Grilled chicken and veggie skewers
• Try low-fat veggie dips, hummus dip, or fat-free chip dip
• Low-fat cheese cubes
• 92% lean burgers
• Garden burgers or grilled portabella mushrooms burger
• Pretzels, baked chips
• Angel food cake with strawberries for dessert

Sleep On It

Some people think sleeping is lazy, but it’s critical for good health. According to the National Sleep Foundation, the average healthy adult, needs between 7-9 hours of sleep per day. Studies show that sleep deprivation can cause a number of problems:

• Decreased productivity and ability to remember
• Greater risk of car accidents
• Greater risk of diabetes and heart problems
• Greater risk of depression
• Slower reactions to signals
• Decreased ability to store information
• Increased risk of obesity

To make sure you get enough sleep, make sleep a priority in your life. Schedule a bed time and wake time into your daily schedule and keep it consistent throughout the week.

Avoid Deep-Fried Foods

Deep-fried foods may be the rage at state fairs, but they’re NOT heart-healthy or diet-friendly. Breading absorbs grease like a sponge, giving you more fat than you need. And they can also be hidden sources of trans-fats, worse for your heart than saturated fat. Check out this week’s Healthy Bites Recipe for a great healthy dish!

Make Time for a Healthy You

Take time out your busy schedule this week to focus on you!  Whether it’s preplanning your meals, making a grocery list to stick to, exercising, meditating, or scheduling long overdue doctor appointments-its time to take responsibility for your own health. Remember--you are personally responsible for the decisions you make regarding your health and well-being.