July is Peach Month and Watermelon Month. Here are more details about these two colorful fruits.
Peaches are in season starting in July. They are sometime available at other times of the year but best prices and quality are in the summer.
Peaches are a good source of beta carotene (thanks to the orange color), which the body converts to vitamin A. Vitamin A is an antioxidant and helps prevent macular degeneration. Peaches also have fiber, potassium, and vitamin C. They are low in calories and have no fat, sodium, or cholesterol.
Peaches should be firm to slightly soft with no bruises. For firm peaches, let them ripen at room temperature in a loosely closed bag for 2-3 days. Store fully ripe peaches in the refrigerator.
Peaches can be frozen, canned, or dried. For more instructions on the procedures for each of these, view the MU Extension guide sheets available online.
Peaches can be used in a variety of recipes, including smoothies, fruit and yogurt parfaits, fruit salad, pies and other desserts, as a topping for cereal or ice cream, or raw as a snack or dessert.
Watermelons start their season in April or May but are also available year-round. The summer season provides the best quality and best prices when choosing watermelon.
Watermelons are about 90% water, so they can help provide us with fluid in the summer to prevent dehydration. They contain vitamin A (like peaches) and also vitamin C, and potassium. Watermelon also contains lycopene (due to the red color) which can be protective against some types of cancer and be beneficial for prostate health for men. Watermelon also has fiber and is low in sodium, fat, calories, and cholesterol.
When choosing a watermelon, choose one that is firm, heavy, and a little waxy (rather than dull). Look for a pale yellow color on one side of the watermelon, which indicates that the watermelon was allowed to ripen while still on the vine. The yellow part is where it was still on the ground. If the watermelon doesn't have one, it was picked before it was ripe, most likely. Watermelon that is ripe should be stored in the refrigerator, so that it will not over-ripen.
Watermelon can be cubed and kept in a covered bowl for kids and adults to grab for a quick and healthy snack. You can add watermelon to fruit kabobs too.
For more information:
Missouri Families website - Melons are a good value financially and nutritionally
MU Extension - Peaches: From Harvest to Health
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Friday, July 15, 2011
Thursday, July 14, 2011
Cut back on sugar
Adults consume a whooping 22 teaspoons of sugar a day, which is equal to about 350 calories. That adds up to about 167 cups of sugar per year. Some teenagers may consume up to 34 teaspoons of sugar a day.
If 22 teaspoons doesn't seem like a lot to you, sit down and actually measure out 22 teaspoons of sugar. That's how much sugar most Americans are eating everyday.
We are all aware that certain foods contain sugar, such as brownies, cookies, cakes, regular soda, and candy. But what about canned salsa? What about pasta sauce? What about salad dressing? Sugar can hide in foods that we aren't aware, so you must read the food label to see how much sugar is in your favorite foods.
First, you can see how much sugar is in a food by looking at the listing for sugar in grams. To convert grams to teaspoons, divide by 4. This doesn't break down any natural sugar or added sugar, so you must look at the ingredient list to figure this out.
Some common sugars in the ingredient list:
fructose (natural fruit sugar)
lactose (natural milk sugar)
sucrose (table sugar made from fructose and glucose)
maltose (sugar made from grain)
glucose (simple sugar)
dextrose (a form of glucose)
Other sweeteners:
honey
syrup
cane
molasses
agave nectar
malt
juice
For example, if a breakfast cereal has sugar listed as the first ingredient, you know there is a lot of sugar in there because the ingredients are listed from most to least. If a cereal has sugar listed as the third ingredient, but also has corn syrup, honey, or other indicators of sugar listed right after that, then it also has a lot of sugar but it is disguised as different forms. Some organizations have recommended that food labels combine all forms of sugar on the ingredient list to make it easier to see just how much sugar that food has, but that hasn't been done yet.
Next time you are grocery shopping, look at some of the food labels and ingredient lists for foods that you didn't think had sugar, like pasta sauce. You will be surprised at the foods that do have some sugar in them.
High-fructose corn syrup (HFCS) has a bad reputation, but is actually very similar chemically to regular table sugar because it is also made from fructose and glucose. HFCS is cheaper and easier to add to foods, so that's why it is used readily. There is some small evidence that HFCS may affect sugar cravings and appetite control, or it may make the body store more fat. This research has not been proven because there is insufficient evidence of that at this time. Just like with regular sugar, it is best to limited HFCS.
Artificial sweeteners taste similar to sugar, but provide no sugar and no calories. Artificial sweeteners are determined to be safe by the FDA in moderate amounts. Some claim that artificial sweeteners make you crave sugar and there are some research studies to show that people who consume a lot of artificial sweeteners may inhibit weight loss. As with sugar, it is best to limit artificial sweetener as well. Examples are:
sucralose (brand name Splenda)
aspartame (brand name Equal)
saccharin (brand name Sweet N Low)
Stevia is a natural sweetener and is considered safe, but more research is needed to study it. Some brands can be somewhat bitter when used.
The USDA recommends that for a 2,000 calorie diet, you should eat no more than 10 teaspoons of added sugar daily. That does not include sugar from all sources such as natural sugar from milk and fruits, only added sugars.
The final issue is that sugar replaces other nutrient-dense foods in the diet, such as fruits. Sugar provides no nutrients, whereas fruit provides vitamin C, vitamin A, fiber, and other nutrients. According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients. They also consume fewer fruits and vegetables.
For more information:
American Institute for Cancer Research - The Many Names of Sugar
Center for Science in the Public Interest - America: Drowning in Sugar
If 22 teaspoons doesn't seem like a lot to you, sit down and actually measure out 22 teaspoons of sugar. That's how much sugar most Americans are eating everyday.
We are all aware that certain foods contain sugar, such as brownies, cookies, cakes, regular soda, and candy. But what about canned salsa? What about pasta sauce? What about salad dressing? Sugar can hide in foods that we aren't aware, so you must read the food label to see how much sugar is in your favorite foods.
First, you can see how much sugar is in a food by looking at the listing for sugar in grams. To convert grams to teaspoons, divide by 4. This doesn't break down any natural sugar or added sugar, so you must look at the ingredient list to figure this out.
Some common sugars in the ingredient list:
fructose (natural fruit sugar)
lactose (natural milk sugar)
sucrose (table sugar made from fructose and glucose)
maltose (sugar made from grain)
glucose (simple sugar)
dextrose (a form of glucose)
Other sweeteners:
honey
syrup
cane
molasses
agave nectar
malt
juice
For example, if a breakfast cereal has sugar listed as the first ingredient, you know there is a lot of sugar in there because the ingredients are listed from most to least. If a cereal has sugar listed as the third ingredient, but also has corn syrup, honey, or other indicators of sugar listed right after that, then it also has a lot of sugar but it is disguised as different forms. Some organizations have recommended that food labels combine all forms of sugar on the ingredient list to make it easier to see just how much sugar that food has, but that hasn't been done yet.
Next time you are grocery shopping, look at some of the food labels and ingredient lists for foods that you didn't think had sugar, like pasta sauce. You will be surprised at the foods that do have some sugar in them.
High-fructose corn syrup (HFCS) has a bad reputation, but is actually very similar chemically to regular table sugar because it is also made from fructose and glucose. HFCS is cheaper and easier to add to foods, so that's why it is used readily. There is some small evidence that HFCS may affect sugar cravings and appetite control, or it may make the body store more fat. This research has not been proven because there is insufficient evidence of that at this time. Just like with regular sugar, it is best to limited HFCS.
Artificial sweeteners taste similar to sugar, but provide no sugar and no calories. Artificial sweeteners are determined to be safe by the FDA in moderate amounts. Some claim that artificial sweeteners make you crave sugar and there are some research studies to show that people who consume a lot of artificial sweeteners may inhibit weight loss. As with sugar, it is best to limit artificial sweetener as well. Examples are:
sucralose (brand name Splenda)
aspartame (brand name Equal)
saccharin (brand name Sweet N Low)
Stevia is a natural sweetener and is considered safe, but more research is needed to study it. Some brands can be somewhat bitter when used.
The USDA recommends that for a 2,000 calorie diet, you should eat no more than 10 teaspoons of added sugar daily. That does not include sugar from all sources such as natural sugar from milk and fruits, only added sugars.
The final issue is that sugar replaces other nutrient-dense foods in the diet, such as fruits. Sugar provides no nutrients, whereas fruit provides vitamin C, vitamin A, fiber, and other nutrients. According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients. They also consume fewer fruits and vegetables.
For more information:
American Institute for Cancer Research - The Many Names of Sugar
Center for Science in the Public Interest - America: Drowning in Sugar
Wednesday, June 29, 2011
What you eat and weight control
A recent study by Harvard researchers found that what you eat can have an effect on weight gain and weight loss.
Foods that were consumed daily and added the most weight gain were:
1. potato chips
2. potatoes
3. sugar-sweetened beverages (juice and soda)
4. unprocessed red meats
5. processed meats
Foods that were consumed daily and added the most weight loss were:
1. yogurt
2. fruits
3. vegetables
4. nuts
5. whole grains
One conclusion from this study was that the quality of our eating habits makes a difference in long-term weight control. With over 2/3 (68%) of our adult population being overweight or obese, this could be an important step to controlling weight.
Portion size does matter, but the foods that contribute to weight gain tend to be eaten in large portions. For instance, it's very easy to munch away on a bag of potato chips. The food is easy to eat and digests quickly. On the contrary, fruits and vegetables tend to be eaten in smaller amounts and tend to take longer to eat and digest.
Here are some tips to incorporate more of the healthier foods from above into your eating habits:
1. Swap your potato chips that you normally eat with your sandwich at lunch for sliced carrots, celery, peppers, a spinach salad, or even fruit.
2. Satisfy your sweet tooth with fruit. There are plenty of seasonal varieties in the summer.
3. Switch out one regular soda a day with water or unsweetened tea. Juice is not much better than soda, it still contains a large amount of sugar.
4. Try another vegetable besides potatoes for dinner. Broccoli, carrots, peppers, spinach, tomatoes, sweet potatoes, or cauliflower are all good options. If you can't decide on one, try mixing some veggies and stir frying with some olive oil.
5. Swap out meats (especially processed meat) for another source of protein, such as beans or lentils. They are less expensive, easy to cook, and go with any dish. If you do eat meat, make sure you grill, saute, or bake rather than fry.
6. Try nuts as a snack instead of sweets.
7. For breakfast, dessert, or a snack, make a fruit and yogurt parfait. Combine low-fat or fat-free (unsweetened) yogurt with your choice of fruit and nuts.
8. Use yogurt as a base for a dip with raw veggies. One easy recipe is a 16 oz container of plain yogurt or plain Greek yogurt with half to a full package of Ranch seasoning powder. You could also mix the yogurt with your choice or dried or fresh herbs and seasonings.
The study was published in the New England Journal of Medicine. This NEJM website has an abstract available online of the study.
Foods that were consumed daily and added the most weight gain were:
1. potato chips
2. potatoes
3. sugar-sweetened beverages (juice and soda)
4. unprocessed red meats
5. processed meats
Foods that were consumed daily and added the most weight loss were:
1. yogurt
2. fruits
3. vegetables
4. nuts
5. whole grains
One conclusion from this study was that the quality of our eating habits makes a difference in long-term weight control. With over 2/3 (68%) of our adult population being overweight or obese, this could be an important step to controlling weight.
Portion size does matter, but the foods that contribute to weight gain tend to be eaten in large portions. For instance, it's very easy to munch away on a bag of potato chips. The food is easy to eat and digests quickly. On the contrary, fruits and vegetables tend to be eaten in smaller amounts and tend to take longer to eat and digest.
Here are some tips to incorporate more of the healthier foods from above into your eating habits:
1. Swap your potato chips that you normally eat with your sandwich at lunch for sliced carrots, celery, peppers, a spinach salad, or even fruit.
2. Satisfy your sweet tooth with fruit. There are plenty of seasonal varieties in the summer.
3. Switch out one regular soda a day with water or unsweetened tea. Juice is not much better than soda, it still contains a large amount of sugar.
4. Try another vegetable besides potatoes for dinner. Broccoli, carrots, peppers, spinach, tomatoes, sweet potatoes, or cauliflower are all good options. If you can't decide on one, try mixing some veggies and stir frying with some olive oil.
5. Swap out meats (especially processed meat) for another source of protein, such as beans or lentils. They are less expensive, easy to cook, and go with any dish. If you do eat meat, make sure you grill, saute, or bake rather than fry.
6. Try nuts as a snack instead of sweets.
7. For breakfast, dessert, or a snack, make a fruit and yogurt parfait. Combine low-fat or fat-free (unsweetened) yogurt with your choice of fruit and nuts.
8. Use yogurt as a base for a dip with raw veggies. One easy recipe is a 16 oz container of plain yogurt or plain Greek yogurt with half to a full package of Ranch seasoning powder. You could also mix the yogurt with your choice or dried or fresh herbs and seasonings.
The study was published in the New England Journal of Medicine. This NEJM website has an abstract available online of the study.
Wednesday, June 22, 2011
Healthy aspects of summer
Summer provides unique ways to improve health. Here are some things to enjoy and take advantage of during this time of year.
Vitamin D - about 15 to 30 minutes of sunlight with no sunscreen (lesser if you are pale, more if your skin is darker) a few times a week gives us plenty of vitamin D. Vitamin D has a array of benefits, including: calcium absorption and bone health, prevention of many diseases (diabetes, depression, heart disease, infections), and muscle strength maintenance. After 15 to 30 minutes, it is important to wear sunscreen and protective clothing to avoid sunburn and lessen risk for skin cancer.
More fruits and vegetables in season - the prices for fruits and vegetables that are in season are much more reasonable and quality is much better. Summer seasonal fruits and vegetables include bell peppers, berries, cantaloupe, cherries, cucumbers, eggplant, garlic, green beans, okra, onions, peaches, potatoes, zucchini, sweet corn, tomatoes and watermelon. Try to include more of these in your healthy eating and meal planning.
Physical activity - the weather is nice and there are many opportunities to stay active in the summer. Take a walk or a bike ride after dinner as a family, play frisbee or wiffle ball in the yard, go swimming, or get kids and adults involved in a softball or baseball league.
Enjoy more energy from the sunlight - the days are longer so we experience more sunlight. Sunlight usually makes us feel more energized, so take advantage of this by eating dinner outside, going for an evening walk, or getting up earlier for a peaceful start to the day.
Stay hydrated - we tend to sweat more and be more active in the summer, so make sure you are drinking plenty of water. If you are active for over an hour or sweating a considerable amount, it would be ok to drink a sports drink (Gatorade or Powerade) but otherwise water is fine. You also get fluids from other drinks and many foods. Fruits and vegetables have a lot of water, so they can also contribute to hydration.
Use the grill - grilling foods is much more healthy than frying them. Grilling keeps foods low-fat and tasty. If you are worried about carcinogens during grilling then marinading, slowing down the cooking time, and flipping frequently can help reduce those substances. Also, remember to follow food safety rules when grilling.
Improve your social, emotional, or intellectual wellness - socialize with friends, plan a vacation, catch up on your reading, learn a new hobby, "stop and smell the roses", catch up on prayer or meditation, and take time for yourself. These are all ways to improve your personal wellness this summer.
Vitamin D - about 15 to 30 minutes of sunlight with no sunscreen (lesser if you are pale, more if your skin is darker) a few times a week gives us plenty of vitamin D. Vitamin D has a array of benefits, including: calcium absorption and bone health, prevention of many diseases (diabetes, depression, heart disease, infections), and muscle strength maintenance. After 15 to 30 minutes, it is important to wear sunscreen and protective clothing to avoid sunburn and lessen risk for skin cancer.
More fruits and vegetables in season - the prices for fruits and vegetables that are in season are much more reasonable and quality is much better. Summer seasonal fruits and vegetables include bell peppers, berries, cantaloupe, cherries, cucumbers, eggplant, garlic, green beans, okra, onions, peaches, potatoes, zucchini, sweet corn, tomatoes and watermelon. Try to include more of these in your healthy eating and meal planning.
Physical activity - the weather is nice and there are many opportunities to stay active in the summer. Take a walk or a bike ride after dinner as a family, play frisbee or wiffle ball in the yard, go swimming, or get kids and adults involved in a softball or baseball league.
Enjoy more energy from the sunlight - the days are longer so we experience more sunlight. Sunlight usually makes us feel more energized, so take advantage of this by eating dinner outside, going for an evening walk, or getting up earlier for a peaceful start to the day.
Stay hydrated - we tend to sweat more and be more active in the summer, so make sure you are drinking plenty of water. If you are active for over an hour or sweating a considerable amount, it would be ok to drink a sports drink (Gatorade or Powerade) but otherwise water is fine. You also get fluids from other drinks and many foods. Fruits and vegetables have a lot of water, so they can also contribute to hydration.
Use the grill - grilling foods is much more healthy than frying them. Grilling keeps foods low-fat and tasty. If you are worried about carcinogens during grilling then marinading, slowing down the cooking time, and flipping frequently can help reduce those substances. Also, remember to follow food safety rules when grilling.
Improve your social, emotional, or intellectual wellness - socialize with friends, plan a vacation, catch up on your reading, learn a new hobby, "stop and smell the roses", catch up on prayer or meditation, and take time for yourself. These are all ways to improve your personal wellness this summer.
Tuesday, June 14, 2011
New MyPlate icon
As you may or may not know, the USDA Mypyramid graphic that we have been familiar with for the last several years has recently been updated to the new USDA MyPlate graphic.
This graphic looks like this:
There are still 5 food groups, but some have changed names. Meat and beans is now protein and milk is now dairy. The oil group (yellow strip on Mypyramid) has been taken off. The messages that accompany the food groups are still the same. It is still recommended to get half of your grains from whole grains, vary your veggies, focus on fruits, get your calcium-rich foods, and go lean with protein.
There are seven key consumer messages from the 2010 Dietary Guidelines that are used with the MyPlate graphic.
They are:
Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.
Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
● Drink water instead of sugary drinks.
The USDA has developed a new website for the MyPlate graphic. The website allows you to develop a personalized plan, find sample menus, recipes, and find out other information about the new MyPlate graphic.
More information will be forthcoming about the USDA MyPlate icon.
This graphic looks like this:
There are still 5 food groups, but some have changed names. Meat and beans is now protein and milk is now dairy. The oil group (yellow strip on Mypyramid) has been taken off. The messages that accompany the food groups are still the same. It is still recommended to get half of your grains from whole grains, vary your veggies, focus on fruits, get your calcium-rich foods, and go lean with protein.
There are seven key consumer messages from the 2010 Dietary Guidelines that are used with the MyPlate graphic.
They are:
Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.
Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.
Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
● Drink water instead of sugary drinks.
The USDA has developed a new website for the MyPlate graphic. The website allows you to develop a personalized plan, find sample menus, recipes, and find out other information about the new MyPlate graphic.
More information will be forthcoming about the USDA MyPlate icon.
Thursday, June 9, 2011
Ice cream and other frozen summer treats
The American Institute for Cancer Research (AICR) recently published an article in their summer 2011 newsletter about summer frozen treats. Here are some ways to distinguish between these desserts and how healthy they are.
1. Ice cream - typically the highest in fat of frozen treats. Some brands can have up to 18 grams of fat and 150 calories per serving (1 serving is half a cup and we tend to eat much bigger servings than that).
2. Gelato - Italian ice cream that tends to be lower fat because it's made with more milk and less cream. It is more dense so the amount of calories is similar to ice cream.
3. Frozen custard/soft serve - less fat typically than ice cream, but has eggs added in for a richer flavor. It is also more dense, like gelato. Soft serve is usually frozen custard.
4. Light and low-fat ice cream - light ice cream has at least 50 percent lower fat or 1/3 lower calories than regular ice cream. Light doesn't always mean healthier, one brand's version of light may be similar to the regular version of another brand. Low-fat means that it has no more than 3 grams of fat per 1/2 cup serving. Some may have more sugar (depending on the flavor and additions), which adds more calories.
5. Double, triple, slow, and smooth churned - churning creates a creamier product with less fat. They also tend to be lower in calories.
6. Sherbet - a mixture of sorbet and ice with extra milk fat and sugar.
7. Frozen yogurt - low in fat or even fat-free and made with yogurt instead of cream.
8. Sorbet - a fruit puree, made from whole fruit with added sugar and usually contains about 110 calories per half cup.
9. Frozen whole fruit bars - some may contain nothing but whole fruit which keeps the calories low and contains some nutrients from the fruit. Some can have as few as 30 calories. Read the ingredient list to see what's been added to the fruit bar.
Regardless of what you choose, make sure you compare the nutrition labels between different types of ice cream or brands. Pay attention to the serving size, calories, and fat. Calories and fat can add up very quickly when serving sizes increase. If you are ordering a frozen treat from a restaurant or ice cream shop, get the smallest size possible.
Source: AICR Newsletter, summer 2011, issue 112, page 5.
1. Ice cream - typically the highest in fat of frozen treats. Some brands can have up to 18 grams of fat and 150 calories per serving (1 serving is half a cup and we tend to eat much bigger servings than that).
2. Gelato - Italian ice cream that tends to be lower fat because it's made with more milk and less cream. It is more dense so the amount of calories is similar to ice cream.
3. Frozen custard/soft serve - less fat typically than ice cream, but has eggs added in for a richer flavor. It is also more dense, like gelato. Soft serve is usually frozen custard.
4. Light and low-fat ice cream - light ice cream has at least 50 percent lower fat or 1/3 lower calories than regular ice cream. Light doesn't always mean healthier, one brand's version of light may be similar to the regular version of another brand. Low-fat means that it has no more than 3 grams of fat per 1/2 cup serving. Some may have more sugar (depending on the flavor and additions), which adds more calories.
5. Double, triple, slow, and smooth churned - churning creates a creamier product with less fat. They also tend to be lower in calories.
6. Sherbet - a mixture of sorbet and ice with extra milk fat and sugar.
7. Frozen yogurt - low in fat or even fat-free and made with yogurt instead of cream.
8. Sorbet - a fruit puree, made from whole fruit with added sugar and usually contains about 110 calories per half cup.
9. Frozen whole fruit bars - some may contain nothing but whole fruit which keeps the calories low and contains some nutrients from the fruit. Some can have as few as 30 calories. Read the ingredient list to see what's been added to the fruit bar.
Regardless of what you choose, make sure you compare the nutrition labels between different types of ice cream or brands. Pay attention to the serving size, calories, and fat. Calories and fat can add up very quickly when serving sizes increase. If you are ordering a frozen treat from a restaurant or ice cream shop, get the smallest size possible.
Source: AICR Newsletter, summer 2011, issue 112, page 5.
Wednesday, June 1, 2011
Healthy summer traveling
Guest blog by Bethany Schindler
It’s time for those much anticipated summer vacations! Here are a few tips for staying healthy and playing it safe:
Travel Safely – Whether you are driving or flying to your destination, be safe. This includes obeying speed limits, wearing your safety belts (in the car and plane), and being aware of your surroundings. If you are traveling long distances in a car, it is best to have someone with you or take frequent breaks for rest to avoid falling asleep at the wheel.
Recharging – Everyone needs a break from the stress of everyday life and a vacation can help us recharge. Be sure to ENJOY your vacation. As hard as it may be, don’t think about your obligations at home and at work while you are away. Living in the present is about enjoying each moment, which is something we should all be doing.
Healthy Eating and Physical Activity – Going on vacation doesn’t mean you have come back weighing 5 pounds more than what you did before you left. Of course we all want to indulge, but the key is moderation. Enjoy things you would not eat at home, but do it sparingly. In hot weather, large meals can also act as a stressor on your body so be sure to limit yourself. Also, pack snacks and meals in a cooler if you are traveling by car. This way you will have healthy options at your fingertips and will be less likely to stop at that fast food chain. Finally, work in some physical activity during your time away. Many locations have outside adventures that can count for our daily physical activity. Take advantage of what is offered at your location.
Protection from the elements – When vacationing in hot climates it is important to protect yourself from the sun and heat. Be sure to carry plenty of sunscreen, lip protections, and water with you at all times. If you are traveling closer to the equator, be sure to apply sunscreen more often, as you are more likely to develop a sunburn. Also, take some time inside away from the heat and be sure to stay hydrated. This will help protect you from developing a heat related illness.
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