Staying Happy & Healthy this Summer

Written by Dr. Kaitlyn Hamel at Seacoast Spine & Sports Injuries Clinic in Portsmouth, Hampton, and Alton NH.

'Tis the season for sunshine & BBQ's....

After a long winter, warm weather is finally upon us. As the sun comes out so do our grills, spatulas, and coolers. It’s important that we take advantage of this beautiful time of year but we also need to be careful not to overindulge on the many temptations that come with BBQ season.

8 - Summer BBQ and health tips:

1. Choose healthy proteins to throw on your grill. Lean meats like bison, turkey, and chicken are great alternatives to fatty red meats. Or if you want to avoid meat altogether, veggie and black bean burgers are a delicious alternative as well.
2. Stock up on the veggies. Shish kabobs are an easy and fun way to introduce veggies to your barbecue. Local food markets can be your main source for fresh veggies such as zucchini, summer squash, broccoli, mushrooms, tomatoes, bell peppers, onions, etc.
3. Provide healthy snacks for your guests to munch on prior to the main course such as fruit platters, nuts, cheese and crackers, and greek yogurt based dips (alternative to sour cream and cream cheese).
4. Pay attention to portions. A good trick is to use your hand as a point of reference. A clenched fist is approximately 1 cup and can be used to determine how much pasta, potato or bean salad you should add to your plate. Before you pick up that piece of steak, chicken or fish, take a look at your palm because that’s the size of the recommended portion of protein (3 ounces).
5. Don’t drink all of your calories. Keep count on the number of beers and fruity beverages (pina coladas, margaritas) that you intake. These drinks may be delicious and refreshing but they have a significant amount of calories (100+ per serving) and will dehydrate your body on hot days.
6. Stay hydrated. Being properly hydrated will curb your appetite and keep all of your bodily systems running smoothly. The elderly and children under the age of four are at a higher risk of suffering from life threatening conditions as a result of dehydration.
7. With the warm weather comes pollen and the dreaded allergy season. According to popular belief, individuals suffering from allergies benefit from consumption of local honey. It is believed that it works like a vaccine against local allergens by pre-exposing people to the pollen that ordinarily causes their allergic response.
8. Stay active. It’s recommended that you wait 15-20 minutes prior to exercising after eating to allow your body time to digest. Afterwards you should take a walk, run or organize a relaxing backyard game (i.e. horseshoes, wiffle ball, basketball). It’s important to stay active and participate in 30-45 minutes of exercise daily in order to maintain a healthy lifestyle.

Please email the author, Dr. Kaitlyn Hamel, with any questions regarding this article/topic: drhamel@seacoastsportsinjuries.com.