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Summer Dining and Water-Based Workouts

June 9, 2023

Summer Dining and Water-Based Workouts

The AFT provides staff with monthly health and wellness tips, and now they are sharing them with the Share My Lesson community too! June's issue offers ideas for fun summer workouts and healthy summer meals!


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Cool Water-Based Workouts

Summer can turn most fun activities into enjoyable workouts. Blue skies, fresh air and sun can be motivation enough to step out the door, but these outdoor favorites will also burn calories while you soak up vitamin D.

Swimming in a pool, lake or ocean is perfect for people who hate to sweat. Swimming is a full-body workout that is an excellent option for low-impact cardio that is easy on the joints. Calories burned depends on the stroke, speed and duration.

Water Aerobics is a good choice for those with joint problems, chronic pain and when recovering from injury. It’s good for the heart and can be very good for weight loss. For a higher intensity, do more repetitions and move faster during the workout.

Stand-up paddle boarding (SUP) improves balance, tone and definition. The more you put into it, the more you’ll get out of it. On average, recreational paddling on calm water with light winds, burns 330-460 calories per hour.

Kayaking focuses on upper body and feels way more relaxed than your average workout. This classic activity strengthens your core in the center of nature while gliding over the water. Pick up the pace and burn 400-500 calories an hour

Summer Dining Done Right

Seasons influence dining habits and nothing feeds summer cravings like barbeque. A few healthy reminders whether grilling at home or dining out include:

Avoid overdoing it. Moderation and portion control is the key to enjoying all of your favorite foods, without eating everything you may want.

Balance your plate. Make a healthy plate, filling half with fruits and vegetables and the other half with grains, protein and dairy.

Cut the fat. When grilling meat, choose leaner, unprocessed options such as:

  • Poultry: Skinless, white meat chicken or turkey.
  • Beef: Flank steak, top loin, sirloin, tenderloin or 90% lean ground beef.
  • Pork: Chops or tenderloin.

Slim down summer salads. Start with greens, fresh vegetables and light dressings, and pass on creamy salads loaded with mayonnaise or heavy dressings.

Savor seafood. You simply can’t go wrong when picking your favorite seafood and cooking it over a hot well-oiled grill. The grill is a handy tool when it comes to cooking healthy and delicious summer meals.

Recipe of the Month

Lemony Shrimp Kebobs

Lemony Shrimp Kebobs

1½ Lbs. fresh or frozen jumbo shrimp
1/ 3 Cup olive oil
2 Tsp. finely shredded lemon peel
¼ Cup lemon juice
1 Tbs. chopped fresh parsley
8 cherry tomatoes
2 scallions, sliced

Thaw shrimp, if frozen. Peel, devein, rinse and pat dry the shrimp. Combine olive oil, lemon peel, lemon juice and parsley in a large bowl. Set aside half of the oil mixture. Toss the shrimp with the remaining oil mixture. Cover and marinate in refrigerator for no longer that 15 minutes. Drain shrimp and thread onto eight skewers. Grill for 2 to 3 minutes on each side or until shrimp are opaque. Transfer shrimp to a plate with tomatoes and scallions then drizzle with the reserved oil mixture. Source: Diabetic Living Magazine

Fungal Gourmet

Mushrooms are one of those foods people either hate or love. The good news is, if you don’t like mushrooms, chances are you may have only tried the white button mushrooms that tend to be the most commonly used on pizza and in sauces. There are actually many types of mushrooms and they each have a unique look and taste. Whether you love mushrooms or think you hate them, don’t stay in the dark. Here are several reasons to try another variety:

Weight loss. Mushrooms are a low-calorie food and can replace meat in many different recipes.

Health benefits. Loaded with many health boosting vitamins, fiber, protein and antioxidants, mushrooms also lower risk of Alzheimer’s, heart disease, cancer and diabetes.

Variety. There are enough types of mushrooms to offer plenty of options.

Here are a few common types:

  • Portobello mushrooms have a texture and taste that can be compared to meat and can be featured as the main dish. Marinate to grill or roast.
  • Shitake mushrooms have a woody and slightly smoky flavor and can be added to soups or stir fry.
  • Enoki mushrooms look similar to bean sprouts and have a crunchy bite perfect for salads and sandwiches.
  • Morels have a unique and delicate nutty flavor. They are a highly desired ingredient, so tend to be on the pricey side.
  • Porcini are extremely popular in gourmet dishes and can be grilled or added to a salad.

When cooking with mushrooms, always buy good quality, clean them thoroughly before eating and never pick or eat wild mushrooms, as certain wild poisonous mushrooms resemble other wild non-poisonous varieties.

“Why did the mushroom go to the party? Because he’s a fungi!”
Louis Tomlinson

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The AFT was formed by teachers more than 100 years ago and is now a 1.7 million-member union of professionals that champions fairness; democracy; economic opportunity; and high-quality public education, healthcare and public services for our students, their families and our communities. We are... See More

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