She Sells Sea Shells on the Seashore!!!

Fun in the Sun

Scorching summer heat drives people to the beaches to get away from it all. The negative aspects that affect you after a day at the beach are poor nutrition, lack of hydration and fierce sunburn that can take a toll of your health after a relaxing dip in the beach water. Utilize your time at the beach in the best possible way by giving your beach day a healthy makeover.

Bring Healthy Snacks
Cafes and small eateries in the beach don’t provide healthy options for eating. It is better to bring your own food to save money and eat right. Registered dietitian nutritionists suggest few healthy beach-day eats:

• Raw or dry-roasted nuts
• Pre-washed and cut fruits and veggies
• Whole-grain crackers
• Trail mix
• Dried mixed fruit
• Puffed rice
• Chapatti roles
• Poha
  
  

If in case you choose to eat something from the stalls at the beach, avoid high-fat burgers and fries, and choose healthy vegetarian options. Beaches offer options like roasted or boiled pulses with veggies, grilled corn on the cob (drizzled with hot sauce instead of butter), fruit bowls, low-fat frozen yogurt topped with fresh fruit, baked chips, sandwiches on whole-grain bread and low-calorie, low-fat fruit smoothies.
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Stock your vehicle with plenty of water. Pack your cooler with ice and water. Refresh yourself with a thermos of cold water and ice with lemon or mint. If you crave for something fizzy, trade soda for calorie-free sparkling water.

Maximize Food Safety
While a day spent at the beach is relaxing, a spell of food poisoning can spoil everything. Be precautious and carry your beach snacks accordingly, and don’t leave perishable food sitting out for longer than one to two hours.
Just before leaving to the beach, wash your cooler and tote thoroughly. Always start with a clean cooler, washing it out with mild soap and water and rinsing thoroughly. Keep reusable bags clean by washing them on a regular basis to stay away from bacteria.

Load your cooler with plenty of ice cubes if you have decided to take perishable foods to the beach. Your cooler should maintain food at a temperature of 40°F or lower. Keep a thermometer with you in the cooler and store coolers in the shade, if possible.

Follow these do’s and don’t’s while cooking out at the beach:
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• Do ensure to use separate plates and utensils to handle raw meat and cooked meat.
• Do carry a food thermometer to ensure that the grilled foods reach a safe internal temperature (160°F for hamburgers, 165°F for chicken). Read more on grilling techniques and the safety of using a food thermometer at www.firsteatright.com.
• Don’t soften frozen meat in the sun.
• Don’t start cooking meat, but store it and finish it finally on the grill. This causes the bacteria to multiply.

​Certain beaches are not equipped with running tap water. It is crucial to carry your hand sanitizer and use it before and after cooking or eating food. Bring along some empty garbage bags to collect the trash and make sure that you don’t leave any waste on the beach.

Keep yourself Hydrated
Staying in beach water all the time is inevitable, but don’t forget to drink fluids. The summer heat along with swimming exertion may lead to dehydration. You may not notice your sweating when you are constantly in and out of the water. ​Sip water all through the day at regular intervals and don’t wait until you feel thirsty.

Stay Cool with Freshly Squeezed Fruit Juice

Stay hydrated with foods such as fresh fruits and veggies that have ample water content in them. Watermelon or musk melon is a great snack for a summer day at the beach.
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A cold beer on a hot day seems tempting, but drink alcohol cautiously and in moderate quantities. Swimming after drinking large quantities of alcohol is dangerous as many studies prove that this kind of an action leads to numerous drowning deaths. Warning signs of dehydration include:
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• Thirst
• Headache
• Dry, sticky mouth
• Decreased urine output
• Sleepiness or tiredness
• Dizziness or lightheadedness
  
  

Mild dehydration can be treated by drinking eater, but if you experience symptoms such as extreme thirst, lack of sweat or tears, a rapid heartbeat, weakness, rapid breathing or delirium it is better to call for medical help. Severe dehydration is a medical emergency.
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Be happy, healthy and have fun at the beach with the right mix of nutritious snacks, food safety tips and hydrating beverages, all this with a dose of sunscreen.