In the Washington Post’s monthly Lean & Fit newsletter, there is a section called The Checklist. It has tips tailored for each month’s challenges and advantages which are great reminders for easy ways to stay healthy. Here’s a slightly adapted version of this month’s Checklist:
Head to the farmer’s market in search of green beans and cucumbers through the end of June and into July. Green beans are related to legumes, which means they have more fiber and protein than other green veggies, and are also a good source of vitamin C. They are great for snacking on during hot weather. While cucumber have a smaller variety of nutrients, a serving does offer 25% of your daily recommended value of vitamin K. Cucumbers’ main attraction is that they are 95% water, making them a great way to stay hydrated and to feel fuller.
Watch the weather
Summer can spawn some nasty storms, as we have already seen across the country this spring. Have a plan for bad weather, and it could be a good idea to have an emergency kit stored somewhere safe. Some things to include are: water, food, medication, clothes, blankets, sanitation supplies, flashlights and tools, important family documents, and a first-aid kit.
Slather on the sunscreen
The red lobster look is not a style statement. Plus, sunburn is painful and dangerous to your health, possibly causing skin cancer in the future. Put on sunscreen daily. If you are outdoors a lot, use SPF 30 or higher, making sure to re-apply every 2 or 3 hours. Make sure your sunscreen is broad spectrum, protecting you from both UVA and UVB rays. If you work indoors all day, you can simply apply a moisturizer with SPF 15. You should wear sunscreen every day, even if it’s cloudy, to protect yourself from harmful radiation.
Adjust your exercise
Exercising outside in the middle of the afternoon can be dangerous to your health. Try waiting out the hottest part of the day, taking your jog or walk in the evening after the air has cooled. Morning exercise is also great for early-risers. If you must exercise during the hottest part of the day, take precautions to stay safe from the heat. Drink plenty of water, wear lightweight and light-colored clothing, and pay attention to your body’s signals.
For the full checklist, click here.