Live’s Guide to a Healthy Summer: Summertime Food Swaps
…with Dr. Wendy Bazilian
INSTEAD OF SUGARY BARBEQUE SAUCES:
START WITH THE FLAVOR
It’s all in the marinade…
INSTEAD OF MAYONNAISE OR CREAMY DRESSINGS (THAT CAN BE A FOOD SAFETY RISK, LET ALONG HIGH IN FAT/CALORIES):
While starchy foods often get a bad rap, resistant starch, discovered only in the last 3 decades, is something different. It is more like a fiber than starch and research has shown it can decrease calorie and carbohydrate absorption from the potato while bumping up fat burning by more than 20%! Resistant starch also helps increase hormones that give us the signal to stop eating when we’re full—leading subjects in one study to consume 320 less calories in the day. Nothing like a food that helps you ‘accidentally’ eat less! This starch increases in foods that contain it after cooking and cooling the food.
To change it up (getting tired of a green salad?) or if you are out of lettuce..
Instead of Rosé All Day…Freezin’ and Pleasin’ All Season
When does your drink count as a fruit serving? When you use fresh fruit!
Boost nutrition, antioxidants, hydration…
INSTEAD OF INDOOR PREP – MOVE ALL (OR MOST) OUTDOORS
USE THE GRILL FOR MORE!
You can stirfry and cook vegetables –charred sweet potatoes and summer vegetables are fun.
Castiron Crumbles and Cobblers ON THE GRILL
Watermelon-sicles – all in the technique.
PROTEINS a little bit better…
Summer Safety Tips
It’s time to celebrate summer! But while we’re soaking in the sunshine, we should keep in mind that the season brings with it some unique health risks. Keep your summer safe with some simple health tips.
Poison Ivy, Poison Oak, Poison Sumac
Gardeners beware. All three of these leafy, wild plants grow in the woods and wet swampy areas, but they’re also not averse to everyday gardens and backyards.
Poison Ivy: 3 leaves
Poison Oak: Larger, rounder leaves with textured surface underneath (3, 5, or 7 leaves)
Poison Sumac: Larger clusters of 13 leaves with one at end. Can have white berries.
Even if you’re an expert horticulturalist can be hard to recognize the leaves in time to avoid.
Rash comes from oil on leaves, and forms 48-72 hours after contact (not right away). Red itchy small blisters. And oil can stay on skin (giving mistaken impression that it’s contagious).
Treatment: Baking soda or oatmeal baths. Calamine lotion, Benadryl, hydrocortisone. See doc if widespread or near eyes.
Bee & Insect Stings
Up to 3% of adults have severe or anaphylactic, life-threatening allergies to insect stings, particularly bees and wasps.
Prevention is always the best approach:
If anyone experiences shortness of breath, face swelling, tightness in the chest or dizziness after being stung call 911 and use an EpiPen, if available. For mild reactions, an antihistamine cream and acetaminophen should me more than enough.
Treatment: epipen, antihistamine cream, acetaminophen
Most tick bites cause no pain and no symptoms. But some ticks, specifically deer ticks, can transmit illnesses – Lyme, Babesia, Ehrlichia and Rocky Mountain Spotted Fever. Lyme is the most common and can cause both short and long-term symptoms.
It’s thought that ticks need to stay attached to your skin for at least 24 hours to transmit Lyme – but they’re easy to miss because they are only the size of a poppy seed and can look like a freckle.
The first signs of the illness are flu-like symptoms: fever, headache and fatigue. About 70% of people also get what’s called a bull-eye rash, which is a bright red, round rash with a central clearing.
It’s treated with antibiotics and the vast majority of cases get better within a few weeks, but some people do experience long-term symptoms including arthritis and neurologic problems.
Cuts and scrapes
Cuts and scrapes happen all year round, but the outdoors and barefoot activities of summertime make them a particular seasonal hazard.
Basic first aid:
Seek care at urgent care or EMS:
Summer Eye Care
It’s not just our skin that can benefit from sun protection – We also should not forget about our eyes.
Eyes can experience a type of “sunburn” called photokeratitis. It’s a condition that temporarily damages the corneas of the eyes (the clear portion of your eye in front of your pupil) and the conjunctiva (a clear layer on the whites of your eye and in your eyelids).
Photokeratitis can happen after just a couple of hours of intense exposure to UV rays (without sunglasses) and causes pain, redness and blurred vision that can last several days. Often, it’s caused by the reflection of the sun off sand or water (snow and ice in winter), so you may not even realize it’s happening until it’s too late. Treatment is mostly eye rest and moisture drops.
Long term sun exposure increases the risk of cataracts and macular degeneration.
Choose sunglasses that have the sticker stating:
Dark lenses aren’t necessarily better if they don’t offer UV protection. They can actually be worse than wearing nothing at all. The dark tint can cause your pupils to dilate which results in your retinas being exposed to more UV light.