Healthy foods add to a fitness transformation

By Christopher B. Robrahn
Fitness Columnist

Here we are staring July in the face. Summer is well underway, and July is certainly the time for picnics with some great food, outdoor activities and family time.  

I always say, during the summer, it can be much easier to be fit than other times of the year. Interesting statement but think about it. For me, I love this time of year. I love being active, in the yard with my landscaping and gardens, with sports, swimming, hiking, walking and in the gym.

I love to look good and exercise is certainly a major part of it, but it’s not all there is to look good. Fitness and good health start with a structured and carefully conceived plan on what one wants to achieve.

Secondly, nutrition is very important. What you feed your body has much to do with the successes you will ultimately have in the gym, and how you look and feel as time goes on.

During the summer, fresh fruit and veggies are so much more abundant than in the winter. I love tomatoes, peppers, cantaloupe, watermelon, corn and so much more from my garden. Farmer’s Markets have come on the scene as an easy way for those who choose not to have a garden to enjoy some fresh fruits and veggies.  

Many of our regular grocery stores have more seasonal items, and not always the freshest. I’ve found the farmer’s markets are the way to go for quality. Items from these markets are a great addition to any meal. I know I always feel better and love any dish with some fresh items added.

Those people who go the extra mile and freeze items they buy or grow themselves during the summer for winter consumption deserve kudos. Good food makes all the difference if you are trying to improve your health.

And don’t forget your hydration, especially in the summer months. Drinking plenty of water is good for your body year-round.

But how much water? The National Academies of Sciences, Engineering, and Medicine determined an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

As you plan for your summer picnic or time out on a hike with friends this summer, think about your “snacks” you take along (give me those cherry tomatoes!).

Enjoy these ideas on summer improvement to your health and wellness. And don’t forget that bottle of water!

Copyright The Gayly 7/7/2018 @ 1:13 p.m. CST.