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It's hot, but that doesn't mean health and wellness should take a back seat. In fact, you have opportunities to kick things into higher gear as you not only get some extra rest, but begin to prep for the coming school year and fast paced Fall season.
Here's
a checklist of summer safety tips and ideas:
- Drink plenty. And we don't mean cocktails. Beverages without sugar and with heavy water content are best. That includes water itself. Dr. Levitt suggests staying away from plastic water bottles, especially when they're exposed to the heat (sitting in hot cars) when chemicals can leach. Stick with glass or other quality reusable containers. Iced teas and other drinks are also options. Dr. Levitt suggests looking at the sugar content of any drink and try to avoid any unnecessary additions of it. Drink plenty of water throughout the day, every day (.5-1 oz. of water per pound of body weight). It's especially important to drink water before, during and after a workout. This means drinking 16-20 oz. of water before, a few ounces every 15-20 minutes during, and another 16-20 oz. after training to replace the loss of any fluid.
- Dig into those yummy seasonal fruits and vegetables. Enjoy a cup of mixed fresh berries every day. Blackberries, blueberries or strawberries will help you load up on antioxidants and are naturally high in fiber, which helps keep cholesterol low and may even help prevent some cancers. Cherries are fat free, sodium free and cholesterol free and are a good source of vitamin C and potassium. Grape tomatoes - yes, tomatoes are a fruit - are plentiful in the summer and so easy to consume. One cup contains 16 percent of the daily source of fiber and are rich in the antioxidant, lycopene. Dip them in hummus for a quick and healthy snack. Melons are bountiful this time of year and high in vitamin C and water content - which makes them filling too.
- Book your annual physicals today. It's easier to make sure you get on the schedule during the summer to get your regular checkups done and out of the way for the busy season. Innovative Primary Care has a wonderful line up of providers that you might enjoy for your checkup.
Click here for more Summer Health and Wellness tips and ideas.
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Healing Therapies
Safe Grilling
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Summer is the time for grilling and we've found a few grilling recipes sure to please your taste buds, but research cited by the American Institute for Cancer Research (AICR) has shown that grilling meats at high heat can cause the carcinogens Heterocyclic Amine (HCA) and Polycyclic Aromatic Hydrocarbons (PAHs) to form.
So before you heat up the grill, consider these grill safety tips:
- Certain spices are packed with antioxidants that will help to eliminate HCAs in the grilling process. One study shows that adding spices such as thyme, sage, and garlic, can reduce the amount of total HCAs by 60 percent compared to the control.
- Studies have shown that marinating meat, poultry and fish for at least 30 minutes can reduce the formation of HCAs. Using a mixture of vinegar, lemon juice or wine along with herbs and spices seems to be the key. Scientists are still investigating precisely how these marinades help lower HCAs, but it's possible that compounds in these ingredients are responsible.
- Allow some extra time, and try to cook your meat below 325°F, which is the temperature at which HCAs begin to form. To ensure that you're meeting the minimum cooking temperatures, invest in a meat thermometer, and make sure your burgers have an internal temperature of 160°F. Here are other minimum cooking temperatures.
- Before your fire up the grill, place meat in the microwave for one or two minutes at medium power. Studies have shown that microwaving meat for two minutes prior to cooking decreased HCAs by 90 percent. Just remember to throw out the juice-that's where the HCAs lurk.
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Now that you're armed with healthy grilling tips, you can feel confident in firing up the grill and testing out your new knowledge. We looked to the American Heart Association for this month's simple, yet heart healthy option of
Chicken and Vegetables recipe
. Once you are on their website, you'll find a robust collection of more challenging grilling recipes.
Consider pairing your grilled dinner with a Sun Tea. Use flowers and leaves (or tea bags) in a clear half- or one-gallon glass jar filled with spring water. Hibiscus or red clover flowers, peppermint, chamomile, or lemon grass are all good choices, or use your local herbs and flowers that you learn are safe, flavorful, and even medicinal. Leave in the sun for two hours or up to a whole day. Moon teas can also be made to enhance your lunar, dreamy side by letting your herbs steep in the cooling, mystical moonlight. Add a little orange or lemon peel, or a sprig of rosemary and a few jasmine flowers.
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As we mentioned in our June newsletter, IPC has welcomed a new naturopath to the team. Dr. Cynthia Romero is a recent doctorate graduate from the Southwest College of Naturopathic Medicine and is available for consultations on a daily basis. She specializes in family medicine, acupuncture, homeopathy, regenerative joint therapy, non-surgical facial rejuvenation and nutritional counseling.
Another addition to this month's all-star lineup of providers includes Cardiologist, Dr. Michael Barry. He is available to see patients on the 2nd and 4th Wednesday of each month.
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In addition to the well-stocked and carefully-vetted supplemental products we've always carried, Dr. Levitt has procured some new products you might be interested in learning more about. We're sharing just a few today, but click through to our website to see all that is now available for your health and wellness.
Active Essentials with Oncoplex
- conveniently dose-packaged combinations of three formulas provide comprehensive nutritional support for health and well-being. It also features a higher vitamin D intake and long-lasting antioxidant support against free radical damage. If you're looking to improve your Bone Health, Cardiovascular and Immune System Support, this is one for you.
Circuplex CR
- a great antioxidant and anti-inflammatory supplement, this provides curcumin, derived from turmeric, along with a black pepper extract to keep your inflammation down and improve your joint/muscle and neurologic/cognitive support.
FIT Food Vegan Vanilla
- if you are sensitive or allergic to soy, dairy, follow a Vegan diet, or simply seeking an alternative source for high quality protein, this is the supplement for you. The powder can simply be added to a variety of foods, smoothies or drinks that you regularly consume.
GlutAloeMine
- features four specialized ingredients for enhanced gastrointestinal support.
Omega Pure EC
- International Fish Oil Standards (IFOS) five-star certified, which assures the highest level of purity, stability and potency in fish oils. Each dose of this concentrated fish oil provides 900 mg of EPA and DHA to promote wellness by supporting cardiovascular health, cytokine balance, joint health, and brain and nervous system function. This is one powerful supplement.
Feel free to visit our office to learn more about the featured supplements or ask your IPC provider for more details at your next visit. You can place an order through our website or by calling us at 480.776.0626. Payment is required at the time the order is placed.
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