Skip to main content

Smart Dining Tips for Your Summer Road Trip

From Sharp Health News, a publication of Sharp HealthCare

Do you have a family vacation or road trip coming up? If so, it’s possible to stay on track with your health goals while still enjoying your favorite foods — and your adventure.

Try these top tips for choosing healthy and filling snacks and meals while traveling.

Pack easy snacks for the car ride.

It takes very little time to pack a cooler with smart snacks. And you can save money by shopping ahead.

The key when picking your snacks is making sure it is a combination of a protein and either a fruit, veggie or carb — the protein and fiber will help you feel full for longer.

Try these tasty treats:

  • Peanut butter and jelly on a slice of whole-grain bread, and a banana
  • Hummus with bell peppers, cucumbers, carrots and any other favorite veggies
  • A handful of mixed nuts and an orange
  • An apple and peanut butter
  • Celery and peanut butter
  • Edamame seasoned with spices of your choice
  • String cheese and cherries
  • Tuna (if you have access to a cooler or will eat this within two to four hours) and crackers
  • Yogurt (if you have access to a cooler or will eat this within two to four hours) and berries

If you’re really craving something savory and crunchy, buy small, single-serving bags and eat just one with a piece of fruit. And don’t forget to drink lots of water to maintain hydration as you go.

Select healthier options when eating out.

It can be a challenge eating a healthy diet while on vacation. Choose these healthier alternatives — lower in fat and calories, and higher in fiber and nutrients — when eating at restaurants:

  • Pick a hamburger instead of a cheeseburger.
  • Choose broth-based soups rather than cream-based soups.
  • Select a dessert with fruit instead of high-sugar options — and ask for more fruit.
  • Ask for skinless chicken instead of chicken with skin.
  • Order grilled food instead of fried food.
  • Order pasta with a red sauce instead of a white sauce.
  • Add extra veggies instead of creamy sauces to sandwiches and burgers.
  • Ask for added butter, sauce and dressing on the side instead of on each item.
  • Order salad as an appetizer rather than bread or something fried, high-sodium or high-fat.
  • Choose water, coffee, tea, fruit juice, milk and low-calorie drinks over alcohol, especially when driving.

Remember, it’s all about moderation. What’s most important is focusing on the joy of being on vacation with your family and friends.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

10 Self-Care Ideas to Calm the Senses

From Sharp Health News, a publication of Sharp HealthCare

Summertime is here, making many of us feel out of sync with our daily routines. This can lead to stress in both mind and body.

To help calm the nervous system and release pent-up energy, try these coping strategies and self-care routines that include all six of your senses:

  • Take a 15-minute walk, three times a day. While walking, listen to nature — the birds chirping, waves crashing and the wind through the trees.
  • Exercise until you produce a sweat — it helps detox the body and build strength.
  • Drink six to eight glasses of water a day to keep your organs healthy.
  • Choose healthy foods with lots of greens, raw nuts, fruits and protein.
  • Breathe — deep breaths bring oxygen to the brain and body.
  • Try yoga or a meditation practice — it grounds and energizes the body.
  • Listen to music and sing out loud.
  • Dance to the sun, moon and stars. Express your feelings through movement.
  • Garden and plant new seeds of hope — they can feed your family, too.
  • Begin a new hobby, such as baking, knitting or birdwatching.

The small actions we practice daily to celebrate our mind, body and soul can have a lasting positive impact for weeks and years to come.

The VEBA Resource Center offers Sound Healing Therapy Classes. You’ll be guided through soothing exercises of breathing, humming, tapping and energy clearing, followed by a deep relaxation meditation and sound bath, leaving you feeling more refreshed and energized. Check out our calendar to sign up for an upcoming class.

10 ideas de cuidado personal para calmar los sentidos

Por Sharp Health News, una publicación de Sharp HealthCare

El verano ya está aquí, haciendo que muchos de nosotros nos sintamos fuera de sincronización con nuestras rutinas diarias. Esto puede provocar estrés tanto en la mente como en el cuerpo.

Para ayudar a calmar el sistema nervioso y liberar la energía acumulada, pruebe estas estrategias de afrontamiento y rutinas de cuidado personal que incluyen los seis sentidos.

  • Camine 15 minutos, tres veces al día. Mientras camina, escuche la naturaleza: el canto de los pájaros, las olas rompiendo y el viento entre los árboles.
  • Haga ejercicio hasta que empiece a sudar: ayuda a desintoxicar el cuerpo ya desarrollar fuerza.
  • Beba de seis a ocho vasos de agua al día para mantener sus órganos sanos.
  • Elija alimentos saludables con muchas verduras, nueces crudas, frutas y proteínas.
  • Respire: la respiración profunda lleva oxígeno al cerebro y al cuerpo.
  • Pruebe el yoga o una práctica de meditación: conecta a tierra y energiza el cuerpo.
  • Escuche música y cante en voz alta.
  • Baile con el sol, la luna y las estrellas. Exprese sus sentimientos a través del movimiento.
  • Plante nuevas semillas de esperanza: también pueden alimentar a su familia.
  • Comience un nuevo pasatiempo, como hornear, tejer u observar aves.

Las pequeñas acciones que practicamos a diario para celebrar nuestra mente, cuerpo y alma pueden tener un impacto positivo duradero durante las próximas semanas y años.

VEBA Resource Center ofrece clases de terapia de sanación con sonido. Será guiado a través de ejercicios relajantes de respiración, tarareo, tapping y limpieza de energía, seguidos de una meditación de relajación profunda y un baño de sonido, dejándole sintiéndose más renovado y lleno de energía. Consulte nuestro calendario para inscribirse en la próxima clase.

Protecting Your Skin From the Sun

Use the following tips to protect your skin from the sun. You may decrease your chances of getting skin cancer and help prevent wrinkles.

Even if you don’t sunburn as easily, you can still get skin cancer so it’s important to use sun protection, no matter what color your skin is.

  • Stay out of the sun during the peak hours of UV radiation. Peak hours are from 10 a.m. to 4 p.m. Find shade if you need to be outdoors. You can also find how much UV exposure you are getting by using the shadow rule. If your shadow is longer than you, then UV exposure is low. If your shadow is shorter than you, then UV exposure is high.
  • Wear protective clothing. This can include:
    • Wide-brimmed hats that protect the face and neck.
    • Tightly-woven clothes made of thick material, such as unbleached cotton, polyester, wool, or silk.
    • Dark clothes with dyes added that help absorb UV radiation.
    • Loose-fitting long-sleeved clothes that cover as much of the skin as possible.
    • Clothes with sun protection factor (SPF) in the fabric that doesn’t wash out.
  • Wear sunscreen, with an SPF of 30 or higher, every day. This includes summer and winter, on both cloudy and clear days.
  • Use sunscreen that blocks both UVA and UVB radiation. Apply to all exposed skin, including the nose, lips, ears, scalp, back of the hands, and neck. Apply sunscreen 30 minutes before going in the sun, and reapply it every 2 hours and after swimming, exercising, or sweating.
  • Use protective lip balm. Use lip balm or cream that has an SPF of 30 or higher to protect your lips from getting sunburned.
  • Wear wraparound sunglasses. Choose ones that block at least 99% of UVA and UVB radiation.
  • Be careful when you are on sand, snow, or water. These surfaces can reflect 85% of the sun’s rays.
  • Avoid artificial sources of UVA radiation. This includes sunlamps and tanning booths. Like the sun, they can cause skin damage and increase the risk of skin cancer.

Protegiendo tu piel del sol

Utilice los siguientes consejos para proteger su piel del sol. Puede disminuir sus posibilidades de contraer cáncer de piel y ayudar a prevenir las arrugas.

Incluso si no se quema con el sol tan fácilmente, aún puede tener cáncer de piel, por lo que es importante usar protección solar, sin importar el color de su piel.

  • Manténgase alejado del sol durante las horas pico de radiación UV.
    El horario pico es de 10 a. m. a 4 p. m. Busque sombra si necesita estar al aire libre. También puede encontrar cuánta exposición a los rayos UV está recibiendo utilizando la regla de la sombra. Si tu sombra es más larga que tú, entonces la exposición a los rayos UV es baja. Si tu sombra es más corta que tú, entonces la exposición a los rayos UV es alta.
  • Use ropa protectora
    Esto puede incluir:
    • Sombreros de ala ancha que protegen la cara y el cuello.
    • Ropa de tejido tupido hecha de material grueso, como algodón, poliéster, lana o seda sin blanquear.
    • Ropa oscura con tintes añadidos que ayudan a absorber la radiación UV
    • Ropa holgada de manga larga que cubra la mayor parte de la piel posible
    • Ropa con factor de protección solar (SPF) en el tejido que no se lava.
  • Use protector solar, con un SPF de 30 o más, todos los días.
    Esto incluye verano e invierno, tanto en días nublados como despejados.
  • Use protector solar que bloquee la radiación UVA y UVB.
    Aplicar en toda la piel expuesta, incluida la nariz, los labios, las orejas, el cuero cabelludo, el dorso de las manos y el cuello. Aplique protector solar 30 minutos antes de exponerse al sol y vuelva a aplicarlo cada 2 horas y después de nadar, hacer ejercicio o sudar.
  • Use bálsamo labial protector
    Use bálsamo o crema para labios que tenga un SPF de 30 o más para proteger sus labios de las quemaduras solares.
  • Use lentes de sol envolventes
    Elija los que bloqueen al menos el 99% de la radiación UVA y UVB.
  • Tenga cuidado cuando esté sobre arena, nieve o agua.
    Estas superficies pueden reflejar el 85% de los rayos del sol.
  • Evite las fuentes artificiales de radiación UVA.
    Esto incluye lámparas solares y cabinas de bronceado. Al igual que el sol, pueden dañar la piel y aumentar el riesgo de cáncer de piel.

5 Free Summer Activities to Help You Stay Fit

From Sharp Health News, a publication of Sharp HealthCare

San Diego offers miles of shoreline, plenty of sunshine and warm temperatures throughout the year. Why not work in a little workout while enjoying the offerings of America’s Finest City?

Here are 5 free ways to get fit during summer in San Diego:

  • On your mark, get set, go! Walk, jog, hike or run along San Diego’s miles of beaches and mountain trails. From Coronado to Oceanside, a stroll in the sand or on a path can literally — and figuratively — take your breath away.
  • Dive right in! Enjoy the beautiful Pacific Ocean. Swim, surf or boogie board where lifeguards are on watch and don’t forget to do the stingray shuffle on your way into the water.
  • Take the stairs. From La Mesa’s “hidden stairs” to the Convention Center and staircases leading down to some of the area’s best beaches, San Diego offers several great stair workout spots.
  • Be a baller. From football to volleyball, tennis to basketball, San Diego has loads of courts, parks, beaches and fields open to the public. Even a Frisbee will do.
  • Get your groove on. Several local parks offer free concerts throughout the summer months. Grab a blanket, picnic basket and a few friends and dance the night away.

Whatever outdoor activity you choose, always be prepared. Drink plenty of water beforehand and bring some with you to stay hydrated; wear appropriate clothing and footwear; and always wear sun protection, including hats, sunglasses and a broad spectrum sunscreen with at least SPF 30.

The VEBA Resource Center offers Dance Fitness Classes for adults, featuring your favorite dance styles from hip hop to Zumba. Check out our calendar to sign up for an upcoming class.

Summer Family Fitness Fun

The VEBA Resource Center (VRC) is dedicated to helping all members, and their families, achieve a happy, healthy life. As we emerge slowly from the COVID-19 pandemic, here are some ideas to help families get back into life, inside and outside the home.

In this awesome (and adorable) video, Fitness Instructor Kelly Tiano gives us some ideas for staying “motivated, happy and healthy.”

Kelly demonstrates how to:

Warm Up: Do some mild movements to warm up your limbs and prevent unnecessary injury.

Use Proper Form: Try to make sure you are doing each move in a way that engages your core and protects your back, again, to prevent injury.

Add Teamwork: Partner up with your kids for various exercises. This way, you can motivate each other and emphasize that you’re “all in this together.”

Modify Moves: If one version of an exercise is too difficult or hurts, change it up. For instance, do step outs rather than jumping jacks. (Kelly shows you how).

How about adding some dancing into your day? The VRC YouTube Channel has videos from Dance Professor Melissa Adoa to get you started! Try her Hip Hop for All or Beginner Hip Hop: Top Rock dance-alongs. She reminds us that family exercise can be really fun!

The folks at Verywell Family also suggest games (think jump rope, tag, frisbee, hide-and-seek, and catch) to promote play and togetherness, as well as healthy habits. “Sharing active play with your family isn’t just a good way to get your heart pumping and burn calories. It’s also a great way to build family bonds.”

Verywell Family also recommends playing positively. “Don’t fall prey to confidence-zappers like using exercise as punishment, offering food as a reward, or using scare tactics.” Instead, use words to encourage and support.

And remember to stretch after physical activity! After any workout, some light stretching is recommended to help reduce injury and cool down

Good luck on your Family Fitness journey, and as Professor Melissa says, “Let’s keep it moving!”

Here are some additional videos from our VRC coaches:

You Deserve a Break: Summer Self-Care Tips for Educators

For more than a year, educators have dedicated themselves to making sure their students are successful, at home and in school. Now, with summer here and our educators finally getting a break to relax and emerge from some COVID restrictions, the VEBA Resource Center has put together tips for good self-care — for your body, mind, and spirit — prior to the re-start of school.

What is Self Care: First, let’s talk about the buzz phrase “self-care.” What does it really mean? Sure, it can mean getting a massage or buying something you want, but “self-care” runs deeper than that. It’s is a mindset, an approach to living that puts your well-being first. For some — especially those who are caring for others — that may seem selfish. It’s not. Many experts agree, you can’t give what you haven’t got. Your cup needs to be full before you can share yourself with others. So, “self-care” means finding ways to sustain your own mental, physical, and spiritual health. Experts with Psychology Today say to start with the basics: get quality sleep (at least 7 to 8 hours per night), eat healthy foods, and exercise regularly.

Find a physical outlet: Running, swimming, yoga…whatever activity suits you can help keep you balanced. Early morning exercise can help ground you and set your elevated mood for the day through the release of endorphins. At the end of the day, those same endorphins can help clear your head and release frustrations that may build up during the day. Check out the VRC class calendar for movement, stretching and fitness classes you can join for FREE!

Choose your commitments: Educators are givers. You give to your students, school, and co-educators as well as your family and community groups. That’s commendable! It can also leave little time for you to refill your cup. So, when asked if you can give your time to something or someone, pause and think about what your schedule says and how you truly feel. Are you drained and depleted? Or energized and passionate about the project/person? In short, don’t spread yourself too thin by saying, “yes” when you want to say, “no.”

Do what makes you happy: Do you love to read or work on your car? Is there a club you want to join? All of these things aim to connect you with what fills you up. So, make it a priority to do something just for you, not because a friend asked or a family member suggested it. What do you want to do? And it doesn’t have to be expensive. There are classes and MeetUp groups that don’t charge anything! The San Diego Tourism Authority has dozens of suggestions for no- or low-cost things to do around the county.

Find some quiet time: Try unplugging completely, even briefly. Put away your phone. Hide the computer. Go somewhere quiet. Head for the ocean, the mountains, or a hiking trail. Connecting with nature is a proven way to reduce stress levels. Our nearly constant connection to each other, the Internet, and electronics can be insidious. We don’t even realize how draining these attention grabbers can be. And — just like powering down a computer can help it reconfigure — disconnecting can help you reboot, too!

Prep and prepare for back to school: ResilientEducator.com recommends that educators spend some time reflecting and prepping for the fall quarter before leaving the classroom for the summer, in order to be better prepared. What worked? What didn’t? “Many of these critiques or changes are fresh in your mind in April or May — when you have a little energy or time to modify them — but fade into the background by August.” Along the same lines, ResilientEducator says professional development courses taken during the summer weeks can help boost confidence and better prepare you for future opportunities.

Your VEBA Resource Center also provides a wide range of individual and group classes – cooking, yoga, and meditation – to boost your self-care efforts. Take a look and let us know how we can support your journey toward better health! And thank you for all that you do!