Since we're in the hottest time at Lakeside and a few of you might even be headed to the beach, we thought it might be good to give some tips for avoiding heat-related problems and the best types of food to eat. Heat often dulls the appetite, but don't skip meals. If nothing else, you can resort to frequent snacks over the course of the day. You need as much energy to perspire and stay cool as you do to stay warm. Just make sure you still get your full quota of essential nutrients like vitamins and minerals packed in the food you do eat. You're simply refueling, keeping your energy levels constant, and regulating your blood sugar levels.
First of all, a few tips...remember:
Never leave children or pets alone in a parked car when it's hot outside and remember a hot pavement can result in burned paws.
The clothes you wear should be light-colored, lightweight, loose-fitting and made of cotton whenever possible. Remember to wear a hat in the sun.
Drink a minimum of six to eight glasses of decaffeinated, non-alcoholic cool beverages (water is best) even if you're not thirsty. And sip it, rather than gulp it down. One of the biggest dangers of overheating is the risk of dehydration, resulting in loss of water and important blood salts like potassium and sodium which play a vital role in the function of organs such as the kidneys, brain and heart. It can lead to confusion, lethargy and problems with breathing and heart rate.
Eat small meals and eat more often. Do not eat a lot of food high in protein, which increases metabolic heat. Avoid using ovens. Of course, this one's easy with all the great restaurants we have in the Lake Chapala area!
Conduct all outdoor activities during the coolest times of the day. If you must be out in the heat of the day, rest often in the shade.
And, lastly, use a buddy system: check up on any neighbors you think may need help, and have them check up on you.
And, here are some healthy, refreshing foods-snacks that satisfy those recommended daily allowances (RDA) for essential vitamins and minerals and also take advantage of the area's fruits and vegetables. And, according to one web site, these are the 10 Super Foods to Keep You Cool.
Kiwi
Papaya
Raspberry
Chickpeas
Spinach
Tomatoes
Tuna or Chicken Salad
Green Pepper
Cantaloupe
Ricotta Cheese
The fruit is easy...just about any juicy fruit is good when it's hot outside. Kiwi, papaya, and raspberries are a powerful combination because they're each packed with cancer-fighting vitamins and minerals like vitamin C and beta-carotene. In fact, both kiwi and papaya rival oranges for their vitamin C content-one kiwi contains 117 percent of the RDA and papaya a whooping 313 percent! Vitamin C is, of course, crucial to our immune system, and some studies show it may reduce high blood pressure. Papaya and kiwi also add potassium to your diet, which helps your body stay hydrated, regulates your nerves, heartbeat and blood pressure. Raspberries win in the fiber category with 8 grams, and they're rich in vitamin C as well.
Chickpeas add a little protein with a fiber bonus, spinach gives you a Popeye-size dose of iron, and cherry or grape tomatoes add more fiber, plus they're loaded with vitamin A and lycopene, a type of antioxidant.
A scoop of tuna or chicken salad in a green (yellow, red or orange) pepper is a simple, nutritious summertime meal. You get a little protein in the tuna and chicken with fiber from the pepper.
Having cantaloupe as part of any meal or snack can be wonderfully refreshing. And you'll get 108 percent of your RDA of vitamin A and 98 percent of your vitamin C. Combine it with some ricotta cheese and you'll get protein, plus 17 percent of your calcium needs, equal to drinking a 1/2 cup of milk. Ricotta is a delicious substitute for cottage cheese, and it's lower in sodium and calories. Try it on a slice of whole wheat bread or a small pita (both add fiber and iron), sprinkled with cinnamon and sugar. Or mix it into a fruit salad for a delectable dessert.
And, last but not least, recognize the symptoms of heat exhaustion: heavy sweating, paleness, tiredness, headache, weakness, dizziness, nausea, vomiting, fainting. Seek medical help for severe cases, but in general, moving to a cooler environment and loosening clothing should help. Also keep a sport drink on hand for a quick pick-me-up. Gatorade and similar drinks help hydrate the body better than water, but the cardinal rule is never take anything in excess, and sports drinks are no exception. These drinks can be high in calories from sugar and high in sodium to aid with rehydration. However, in case there might be a time when plain water is just not good enough, keep one bottle in the fridge for refreshment.
Happy traveling!
Marie Dwyer-Bullock is Director of International Marketing for Focus on Mexico. "If you want to read additional archived articles Marie, go to http://www.focusonmexico.com/t_blank.
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