author and nutrition pro Katherine Tallmadge
has a bevy of helpful — and surprising — tips for eating healthy when it's hot out.
Best way to rehydrate after a sweaty workout:
"Combine equal parts water and orange juice or V-8 in a glass to replenish lost potassium and sodium."
When to switch from plain water to a sports drink while exercising outdoors:
"If you're going to be in extreme heat for more than one hour, a sports drink is advisable. Excessive sweat causes us to lose more than just water, and a basic Gatorade will help replenish those electrolytes. I don't recommend vitamin waters, as vitamin supplements can be damaging in too large a quantity."
Surprising post-workout superfoods:
"After more than an hour of walking or cardio, the body needs to replenish in four categories: carbohydrates, potassium, sodium, and protein. My favorite way to get all four: yogurt! I eat it immediately after I finish working out — sometimes while I'm still in the gym. It's very satiating and low in calories. Low-fat chocolate milk is a great recovery food after long runs because the higher calorie and sugar count helps stave off intense feelings of hunger that can lead to over-eating. In that same vein, the milk in lattes makes them a good on-the-go option after morning workouts."
Go-to healthy summer recipes:
"A current favorite from my new cookbook Diet Simple: Farm to Table Recipes
is this fresh kale and summer peach salad:
6 handfuls of fresh kale (or other greens), washed, tough stems removed, and torn into bite-sized pieces
2 cups fresh sliced peaches and/or seasonal berries
2 ounces toasted slivered almonds
1/2 a sweet onion, peeled and sliced
3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
In a large bowl, add the olive oil, vinegar, salt, and pepper. Whisk together. Add the kale, onion, almonds, and peaches, and toss together. Serve immediately."