Cool Summer Desserts You Can Make at Home

 

These healthy no-bake desserts will cool you down and satisfy your sweet tooth.

Do you find yourself craving cold, refreshing treats when the heat is on? Creating heat-busting indulgences at home that will cool you down and make your taste buds sing is easier than you think! These crowd-pleasing desserts are the perfect way to enjoy the season and most can be whipped up in mere minutes. You’ll also find that these make-at-home summer desserts are as nutritious as they are delicious so they’ll fit into most healthy eating plans.

Try these tasty, healthy desserts to make your summer a bit sweeter:

• Ice cream and sorbet – You can whip up a batch of healthy ice cream or sorbet in no time, even if you don’t have an ice cream maker. Just freeze chunks of your favorite fruit and add to a high-speed blender or food processor along with a squeeze of lime juice, some fruit juice or coconut milk. A popular trend is to whip up cottage cheese along with fruit and a little sweetener for a high-protein ice cream that tastes decadent but is good for you.
• Smoothies and slushies – Another refreshing treat that’s loaded with nutrients also starts with fresh fruit as the main ingredient. Smoothies and slushies typically combine fruit, your milk of choice and ice cubes. The sky’s the limit on the flavor variations you can make. Berries, bananas, mango, melon and pineapple are popular choices. This mixed berry smoothie combines strawberries, blueberries, raspberries and blackberries for a refreshing snack or dessert.
• Frozen yogurt bark – This quick-and-easy recipe is perfect for a summer snack or dessert. Start with any flavor of yogurt you like and spread it evenly over a baking sheet lined with parchment paper. Top with diced fruit, as well as other accompaniments such as dark chocolate chips, granola or chopped nuts. Freeze until firm (about 3 hours), then break into pieces and store in a covered container.
• Fresh fruit – Almost nothing is more refreshing than fresh summer produce. Whether you prefer a ripe, juicy peach or a luscious slice of watermelon, fresh fruit takes the cake when it comes to healthy, quenching summer desserts. If you want something a bit more exciting than just a piece of fruit, it’s easy to pull together a fruit salad, make fruit skewers or even freeze chunks of fruit for a super-cool snack.
• Bite-sized sweet treats – Another easy way to enjoy a bite of something sweet that’s healthy and requires no cooking is to make protein balls or s’mores bites. To make the s’mores bites, place chunks of bananas on popsicle sticks, dip the tops in melted dark chocolate and sprinkle with crumbled graham crackers. For a healthier topping, use unsweetened shredded coconut or sesame seeds in place of the graham crackers. Refrigerate until the chocolate sets and serve cold or freeze for an even cooler sweet treat.

Each of these easy-to-make summer treats will not only cool you down but will help you stick to a healthy eating plan while satisfying your sweet tooth. They’re a great way to indulge during this carefree time of year while being good to your body!

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 17, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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7 Things You Can Do Now to Prevent a Heart Attack

 

You have more control than you may think over your heart disease risk.

Wouldn’t it be great if there was something you could do now to stack the odds in your favor so you would be less likely to have a heart attack in the future? While there’s no way to guarantee you won’t experience a heart attack, there are quite a few things you can do to reduce your risk of developing heart disease, which also lowers the chance you’ll have a heart attack or stroke. And the sooner you get started on doing them, the better your chances of remaining heart attack-free.

Many of the healthy lifestyle tips listed below may seem obvious, but their importance should not be downplayed because they help you exercise control over your heart health and heart attack risk.

7 Ways to Reduce Heart Attack Risk

1. Follow a healthy diet. What and how much you eat affects many risk factors for heart disease, including blood pressure, cholesterol and glucose, as well as weight. Follow a well-balanced diet comprised primarily of foods filled with fiber, protein, nutrients and healthy fats, such as fruits, vegetables, whole grains and lean sources of protein. Limit saturated and trans fat, added sugar, foods high in sodium and processed foods.
2. Exercise. You’ve heard it before but it’s worth repeating. Being physically active is good for your health in so many ways. Aim for at least 150 minutes of moderate exercise weekly, but even if you can’t exercise too much, do a few minutes at a time. It all adds up.
3. Stop smoking. If you smoke, quitting is one of the best things you can do for your heart health. It may be hard to quit, but it is harder to live with heart disease or recover from a heart attack.
4. Get enough sleep. Adults should aim for 7 to 9 hours of sleep each night. Getting too little or too much sleep can be harmful to your heart, as well as affecting many other aspects of your health.
5. Reduce stress. This is easier said than done, but reminding yourself how bad chronic stress is for your heart may help you find ways to better control it. Exercising, meditating, practicing deep breathing and taking time to do things you enjoy can all go a long way toward reducing stress.
6. Drink less. If you drink alcohol, limit consumption to one or two drinks a day if you’re a man or one drink a day if you’re a woman. Drinking too much can increase blood pressure, contribute to heart arrhythmias and may also lead to other unhealthy habits which affect heart health.
7. Manage blood pressure, cholesterol and glucose levels. These are all primary risk factors for heart disease, heart attack and stroke. Get these things checked each year when you go for an annual physical. Limit the amount of added sugar, salt and saturated fat you consume. Exercise regularly and maintain a healthy weight, which also helps control these risk factors.

By adopting healthier lifestyle habits today you’ll be setting yourself up for a lifetime of improved heart health, which also means you may be less likely to experience a heart attack.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 20, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

5 Tips to Prepare for a New Sports Season

 

Help your kids get ready for a new sport to begin with these season-starting tips.

With the new school year upon us, many students are also getting ready to don their uniforms and sports gear so they can start enjoying a new sports season. Whether kids play sports in school, in a recreational league or on a travel team, being prepared for the season makes it more likely they’ll have fun and will succeed without being sidelined by injury or filled with disappointment.

Here are 5 tips to help your children prepare for a new sports season:

1. Get sports season ready. Now is the perfect time to start or expand on a workout plan. Chances are that kids have been physically active during the summer months, but they may not have been doing activities that build strength, flexibility and stamina for the sport they plan to play. If they need a formal exercise program, ask a gym teacher, coach or personal trainer for advice. Have them get in a mix of cardio activities, like running or swimming, in addition to strength training. Encourage them to increase what they’re doing gradually so they don’t overdo it.
2. Plan for proper nutrition. As a parent, you always want your kids to be healthy, and proper nutrition is an important component of good health. If the unstructured nature of summer has caused kids to develop less-than-healthy eating habits, now is the perfect time to remind them of the importance of good nutrition. It doesn’t have to be a lecture on eating healthy – rather, talk about how eating or avoiding certain foods will help them be stronger, more energized and better at their sport.
3. Make an appointment for a physical. Many sports teams require kids to get a physical before they start playing, but even if one is not required, this is a good time of year for kids to get an annual check-up at the doctor. Some schools and teams also offer sports physicals so you don’t have to bring the kids to their own doctor.
4. Check their gear. Unless all equipment will be supplied by the school or team, it’s a good idea to make sure your kids have everything they need to play. Check that all equipment is in good condition, still fits properly and is safe to use. Also ask if any part of the uniform needs to be purchased, such as socks, sneakers or hats, so your child will have what they need on day one.
5. Discuss goals and expectations. Some kids can’t wait for a new sports season to start while others may be a bit apprehensive about what to expect. Spend some time talking to kids about how they feel, what they’re most excited about and what concerns them. Set goals and ground rules if necessary, such as not letting sports interfere with school work. Keeping the lines of communication open makes it easier for kids to manage expectations and jump over any hurdles they may face.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 20, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

9 Hot Weather Workout Tips

 

Here’s how to keep your workout cooler, safer and more comfortable when it's hot outside.

Working out in the heat of the summer can be taxing on your body, but just because the heat is on doesn’t mean you have to skip your workout or bring it indoors if you prefer exercising outside. You just need to take a few precautions to keep your body cooler and more comfortable so the heat and humidity don’t make you sick.

Here are 9 tips to make your hot and sticky summer workout feel more like a breath of fresh air:

1. Stay hydrated. It’s always important to drink enough before, during and after your workout. But when the heat starts to soar, hydration is more important than ever. Drinking plain water is good for short workouts, but if it’s extremely hot, you’re sweating profusely or you plan on engaging in a long or strenuous workout, you may also need some electrolytes.
2. Time your workouts. The day is usually hottest between 11 a.m. and 4 p.m. so schedule workouts at cooler times of the day when possible. Early morning and after dinner are best. If you work out in the dark, wear reflective clothing or carry a light so you’re easily seen by others.
3. Change your location. Find places to work out where there is more shade or a stronger breeze. Avoid hot pavement, which can make conditions feel worse. Being able to take breaks from the sun may help keep you cooler.
4. Acclimate slowly. It takes time for your body to get used to exercising in the heat, so give it time to acclimate. Start with shorter or less intense workouts. Build up to your usual routine as you feel ready. Dialing things back when it’s hot helps your body get used to the weather and makes your workout safer, more efficient and more enjoyable.
5. Dress to sweat. Wear lightweight moisture-wicking fabric to stay cooler and more comfortable when you start to sweat. Light colors won’t attract the heat of the sun as much and a looser fit will keep air flowing.
6. Be sun smart. Wear water-resistant sunscreen, even if it’s cloudy outside. A hat or visor, as well as sunglasses, also offer sun protection.
7. Know your body. Some people thrive in hot weather while others can’t tolerate the heat as well due to age, health conditions, medications or personal preference. If your heat tolerance is low, don’t push it. There are always options for getting in a workout indoors – or stick to swimming if you want to exercise outside.
8. Listen to your body. No matter how much you think you can tolerate the heat, it’s important to pay attention to any signs that your body is overheating, such as cramping, dizziness, nausea or weakness. If you have these signs, stop what you’re doing, get out of the heat and drink some water. Ignoring symptoms of heat illness can lead to serious consequences.
9. Refuel and recharge. When you’re done with your workout, eat something light and cool to refuel your body. Some people prefer starting with a popsicle, smoothie or other frosty concoction. Fresh fruit is refreshing and provides natural sugar, as well as vitamins and minerals. Of course, don’t forget to rehydrate as well.

Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: June 13, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Andrew Overman, DPT, MS, COMT, CSCS

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.