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SUMMER GET-
TOGETHERS
Make them fun and healthy
AH, SUMMER!
It’s time to kick back and get together—
at backyard bashes, picnics in the park and parades on
the Fourth of July. Here are some tips on how to keep
those celebrations as healthy as they are fun.
Get everybody moving.
Organize gatherings around
activities that get guests on their feet. Explore a local trail
together, or if kids are attending, head out on a neighbor-
hood scavenger hunt. Play active games—maybe soccer in
a nearby field or croquet or volleyball in your backyard.
Serve thirst-quenching, crowd-pleasing drinks.
Beat
summer heat by rethinking drinks. Skip sugary sodas and
FOR A HEALTHIER YOU, START WALKING
The best way to boost your health may be step by step. Here’s a look
at the benefits of walking workouts—along with some safety tips.
Sources: American Council on Exercise; American Heart Association; Centers for Disease Control and Prevention; Health in Aging Foundation; National Institute on Aging
To help stay healthy, that’s how
much time adults need to set
aside every week for aerobic
activities such as brisk walking.
women, those who
walked three or more
hours per week cut
their risk of a heart
attack or other heart
problems by 35 percent
compared to those
who weren’t active.
In one study of
more than
70,000
150
MINUTES
About 6 in 10
Americans say they
walked for at least
10 minutes in the
past week.
Most people don’t
need to see a doctor
before starting a
walking program. But
it’s a good idea if you
have heart disease,
diabetes, asthma or
joint problems.
If you wear headphones,
keep the volume down
and watch out for traffic
that you might not hear.
Are you a walking warrior? Tell us your story,
and we may feature you in a future issue.
Are you a beginning walker? Forget
speed and walk at a comfortable
pace. Then gradually work up to
Wearing lighter colors
makes you more visible to
cars at dawn and dusk. You
might also wear reflective
clothing or carry a flashlight.
.
100 STEPS A MINUTE.
offer pitchers of ice-cold water instead. Add thinly sliced
lemons, limes, watermelon or strawberries for flavor.
Pile on fresh produce.
Serve family and friends just-
picked summer fruits and vegetables. Fresh, in-season
produce is at its peak in flavor and nutrition, so be ready
for requests for seconds. Think veggie kebabs, leafy green
salads and big bowls of cut-up fruit.
Keep uninvited guests away.
Don’t let disease-causing
bacteria contaminate your food at outdoor gatherings.
Place perishable foods—such as burgers, deviled eggs and
potato salad—in a well-insulated cooler with plenty of
ice or freezer gel packs. And keep the cooler in the shade.
Bacteria multiply rapidly in warm temperatures.
Dish up a patriotic ending.
Serve a red, white and blue
dessert: a no-bake watermelon cake. It’s topped with white
yogurt-based frosting andmouth-watering blueberries.This
sweet treat is packed with nutrients and low in calories. For
the recipe, go to
www.morehealth.org/watermeloncake .Be a cheerleader for healthy habits.
Keep inmind that
children of all ages copy what adults around them do—
whether that’s eating well or moving more, even at parties.
Sources: American Institute for Cancer Research; United States Department of Agriculture
T H E
S A M A R I T A N
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