Premium Sections: Good Housekeeping Healthy Eating and Fitness Guide - May 2021

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Delicious Food & Fun Fitness Ideas

Make This Your

Happiest, Healthiest Summer Ever

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G O O D F O R YO U When a sunset stroll on the beach or in the park counts as exercise, the answer to “Should I work out?” is more likely to be “Heck, yes!” The season’s fresh, juicy produce makes you actually want to order the salad. And all this sunshine? It’s magic for your mood. Our guide to summer eating and enjoying — packed with delicious new recipes, time- and money-saving nutrition ideas and fun ways to stay fit — makes it even easier to make those healthy choices and stick with them. So cheers to long days of savoring and smiles!

Jane Francisco

Editor in Chief, Good Housekeeping

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TA B L E O F CONTENTS MEAL PREP Healthy, hassle-free, heavenly — this smoothie bowl how-to is a breakfast hat trick.

p. 3

S T R O L L AWAY STRESS This simple trick will boost the mind-calming power of a short walk.

p. 11

Francisco: Ari Michelson. Grill: Mike Garten, food styling by Simon Andrews, prop styling by Lis Engelhart. Walking: Kagan McLeod.

H AV E A T R E AT !

Notice we didn't say "Have all the treats."

Choose your indulgent summer snack wisely, and you won't feel any regret.

p. 6

F U N WAY S T O S L I M D OW N Burning calories doesn't have to feel like work — these ideas are downright delightful.

FIRE UP THE GRILL These veggie side dishes are about to become a go-to on your BBQ menu.

p. 8

p. 12

S N AC K H AC K This absolute genius method for cutting up a whole watermelon makes mess-free grab-and-go portions.

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Good Eats!

It’s hot outside, and you’ve got about 50 million more fun things to do than ponder nutritious choices. So just…don’t!

With our simple tricks and tips, eating well will be as effortless as lounging by the pool.

3 NEW WAYS TO DEVOUR CANTALOUPE Packed with vitamins, this popular and refreshing melon is as versatile as it is inviting.

You can even roast the seeds for a crunchy snack.

TANGY SALAD

Toss 1 shallot (sliced) with 2 Tbsp each white wine vinegar and olive oil and 1/4 tsp salt. Cut 1 small cantaloupe and 1 seedless cucumber into pieces.

Arrange on platter; spoon dressing on top.

REFRESHING SLUSHIE

Simmer ¼ cup water and 2 Tbsp sugar. Remove from heat; stir in 2 sprigs basil.

Cool, then strain. In batches, puree one 6-lb cantaloupe (cut up) and syrup. Pour into metal pan; freeze 8 hr. With fork, scrape into flakes.

SWEET + SALTY APP

Getty Images.

Thread bite-size cantaloupe pieces, thinly sliced salami or prosciutto (folded into quarters) and fresh basil leaves onto skewers.

Problem

Danielle Daly. Food styling by Michelle Gatton. Prop styling by Sophie Strangio.

I have no time for breakfast!

Too rushed to sit down and enjoy a smoothie bowl?

Make it grab-and-go!

SOLUTION: Here’s a hassle-free move for busy mornings: Blend 1/3 cup plain uncooked 100% whole-grain oats, 1 Tbsp nut butter and all the (fresh and frozen) fruits and vegetables you like. Pour that puppy into a travel mug and let it sit in the fridge overnight; the cold will “cook” it into a creamy smoothie bowl that’ll help you stay hydrated while filling you up with fiber, protein and healthy fat.

Taking it to go?

Drop in some ice.

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problem

Every member of my family wants something different, and I don’t know where to start! problem

My crew is lactose intolerant.

Any good picks besides almond milk?

SOLUTION: There are tons of options, made from oats and peas as well as nuts, soy and legumes.

Some are delicious; others taste like liquid chalk.

It’s subjective, but use these guidelines: Try for “milk” or lactose-free dairy milk with at least 8 g of protein per serving that is fortified with vitamin D, has 30% of your daily calcium and is labeled “unsweetened.”

GH Nutritionist Approved pick: Fairlife lactosefree milk — the company uses a precise lactose filter that makes it higher in protein.

Danielle Daly. Food styling by Michelle Gatton. Prop styling by Sophie Strangio.

SOLUTION: Tell them to make their own dinners…sort of. You provide the base — corn tortillas, baked potatoes (sweet or regular) or 100% whole-grain pitas — and they pile on nutritious options from your genius toppings bar. Put out veggies, shredded part-skim cheese, avocado and tomato sauce or salsa as well as plain Greek yogurt (a higher-protein swap for sour cream). Complete the meal with unsalted beans or fried eggs, which take minutes to prep, while family members set the table.

Oh, look: Everybody’s happy!

Salad: Mike Garten; Food styling by Jamie Kimm. Prop styling by Cate Geiger Kalus. Takeout container: Getty Images.

Romaine lettuce + grilled chicken + red and yellow peppers + cucumber + avocado + scallions + roasted almonds + feta + cranberries

problem

We love Mexican and Chinese takeout.

Smartest picks?

SOLUTION: On Chinese night, order steamed dishes (shrimp or chicken with broccoli, or tofu and eggplant) minus the sauce. Then get spicy green beans or sautéed spinach with garlic and mix the orders together, cutting your intake of sugary and sodium-filled sauce roughly in half while doubling the veggies.

For a Mex-fest, ask for up to three soft corn tacos stuffed with grilled shrimp, chicken, fish or steak and loads of veggies. Avoid fried items like quesadillas, tostadas, gorditas and taquitos. Skip rice tooå, but go for the frijoles and as many types of salsa as your heart desires. Top with 1 (heaping) Tbsp each of guac and cheese for a filling, mostly plant-based meal.

problem

I’m in a salad rut — any delicious ideas?

SOLUTION: Switch up the components. Start with non-starchy veggies, but try a new leafy green (kale or mâche); cauliflower, Brussels sprouts or broccoli; and eggplant, mushrooms, peppers, tomatoes, cukes, celery, snap peas, artichokes, fennel and asparagus — any or all of these will work as a base. Add two scoops of a starchy veg, whole grain or pulse: sweet potatoes, squash, quinoa, beans, lentils, chickpeas or edamame. For a protein, canned salmon, tuna or sardines as well as shrimp can sub for steak or chicken. Sprinkle on nuts, seeds, sliced avocado and crumbled cheese for flavor. Last, try seasonal “newbies”: Figs, berries, avocados and apricots are amazingly fresh right now.

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which is better?

BOARDWALK TREATS

Sometimes you just want a yummy, festive summer snack. While none of these are health food, you can make the better choice — and enjoy it!

FRIES

better:

NACHOS WITH CHEESE

Both are deep-fried, but the potatoes are lower in calories, saturated fat and sodium.

vs.

Riced broccoli

FRIES

better:

SNOW CONE

vs.

SOFT-SERVE

SOFT-SERVE

The snow cone is sugar (no nutritional value); the ice cream has up to 5 g of protein as well as calcium — and at under 200 cals, it’s more satisfying.

better:

HAMBURGER

vs.

HOT DOG

HAMBURGER

It’s lower in saturated fat and sodium — and you can stuff in extra veggies. Processed-meat products such as hot dogs have been linked to increased risk of some cancers.

problem COTTON CANDY

vs.

CANDY APPLE

LOBSTER ROLL

vs.

FRIED CLAMS

COTTON CANDY

Yes, the apple is fruit, but the coating ups the calorie count and is tough on teeth. Spun sugar has just 110 calories per serving, and odds are you won’t finish it.

better:

LOBSTER ROLL

While both offer lean protein, the more deep-fried breading, the higher the calories and saturated fat.

better:

MARGARITA

vs.

MOJITO

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MOJITO

A standard mojito has 24 g of sugar, but you can ask the bartender to halve that. Premade margarita mix can give you a killer 50 g of sugar in a 12-oz margarita!

Is it really so bad to nuke myself a meal?

SOLUTION: Not if you steer clear of heavily processed choices.

Try zapping frozen veggies (which, since they’re picked at peak ripeness, are just as nutritious as fresh ones) like GH Nutritionist Approved pick Green Giant Riced Veggies with a lean protein such as rotisserie chicken, tuna or salmon.

Danielle Daly. Food styling by Michelle Gatton. Prop styling by Sophie Strangio.

better:

ZUCCHINI “Zoodles” have a mere 20 calories per cup and provide key minerals, like potassium. Sauté in a small amount of butter, lemon and garlic and top with grilled shrimp for a filling dinner.

BUTTER NUT SQUASH

Noodles: Mike Garten. Food styling by Barrett Washburne. Prop styling by Cate Geiger Kalus. Coffee: Getty Images.

One cup can have 400% of your daily vitamin A plus 7 g of fiber. With a hearty Bolognese on top, your family will devour it.

Problem Oh, nooo!

My coffee order has 400 calories!

BEETS These sweet, Instagramworthy spirals are rich in immune-boosting vitamin C and iron. Sauté with olive oil and top with feta for extra flavor.

a noodle swa p !

Veggie curls are fiber- and nutrientpacked and have a fraction of the calories of pasta — just 20 to 100 (vs. 200) per cup! If you’re not up for spooling ’em out yourself, hit the frozen food aisle (GH Nutritionist Approved Pick: Green Giant Veggie Spirals). Add sauce and protein for meals in minutes.

SOLUTION: Opt for a café misto or café au lait with low-fat milk or unsweetened soy milk — more coffee and less milk than a latte, and fewer calories. Or go for a whole-milk cappuccino, a creamy but still light treat. For extra flavor, add some cocoa powder, cinnamon or vanilla powder and, instead of sugar, use GH Nutritionist pick SweetLeaf Sweet Drops for sweetness from no-cal stevia.

BACKYARD S A L A D BBQ & S I D E S

Looking for something a little lighter than mayo-drenched potato and macaroni salads?

These delicious veggie-packed dishes will pair perfectly with anything you grill up.

PESTO ZUCCHIN I OR ZO Active 15 min. | Total 30 min.

1. Cook orzo per pkg. directions.

Drain well, then transfer to large bowl; toss with oil.

2. Meanwhile, in second large bowl, whisk together vinegar and 1/4 tsp each salt and pepper. Add zucchini and squash and toss to combine. Let sit until orzo is done, at least 5 min.

3. With slotted spoon, transfer vegetables to bowl with orzo, leaving vinegar in bowl, and toss to combine.

4. Whisk pesto into vinegar, then drizzle over orzo and sprinkle with almonds.

SERVES 4 About 445 cal, 22 g fat (3.5 g sat), 14 g pro, 315 mg sodium, 51 g carb, 4 g fiber

RICE IM-PASTA

It may look like rice, but orzo (Italian for “barley”) is in fact pasta, and it’s cooked the same way other pasta is.

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Mike Garten. Food styling by Simon Andrews. Prop styling by Lis Engelhart.

8 oz orzo 1 Tbsp olive oil 1/4 cup white wine vinegar Kosher salt and pepper 2 small zucchini (about 4 oz each), very thinly sliced 2 small yellow squash (about 4 oz each), very thinly sliced 1/2 cup store-bought pesto (or make your own: recipe at goodhousekeeping.com /pesto) 1/4 cup toasted almonds, chopped

CH A R R ED PEPPER S W ITH QU ESO BL A NCO Active 30 min. | Total 40 min.

Mike Garten. Food styling by Simon Andrews. Prop styling by Lis Engelhart.

1 lb poblano peppers (about 5) 1/2 lb mini sweet peppers 2 bell peppers (yellow and orange) 2 jalapeños 1 Tbsp olive oil Kosher salt 1/2 cup half-and-half 6 oz Monterey jack cheese, coarsely grated 3 slices white American cheese 1 lime 1/2 cup tortilla chips, finely crushed 1 Tbsp cilantro, finely chopped

GR ILLED EGGPL A N T W ITH CHICK PE A CROU TONS Active 35 min. | Total 1 hr. 10 min.

3 Tbsp plus 1 tsp olive oil, divided 1 small onion, finely chopped 2 cloves garlic, pressed, divided Kosher salt 1 cup chickpea flour 1 Tbsp lemon zest plus 2 tsp lemon juice 2 medium eggplants (about 12 oz each) 1/4 cup plain full-fat yogurt 1 cup mint leaves, torn 2 Tbsp chopped chives

1. Line 41/2- by 81/2-in. loaf pan with parchment, leaving overhang on 2 long sides. Heat 1 Tbsp oil in large saucepan on medium. Add onion, half of garlic and 1/4 tsp salt and cook, stirring occasionally, until tender, 5 min. Add 2 cups water and bring to a boil. While whisking, slowly stream in chickpea flour and whisk vigorously, off of heat, until mostly lump-free.

2. Transfer to food processor with lemon zest and puree, gradually adding 1 Tbsp oil until completely smooth. Immediately transfer to

prepared pan and smooth top.

Cover with second piece of parchment and second loaf pan and press with heavy object. Refrigerate until firm, 30 min. to 1 hr.

3. Meanwhile, heat grill to mediumhigh. Cut chickpea mixture into 1/2-in. cubes. Heat 1 tsp oil in small skillet and cook in 2 to 3 batches, turning occasionally, until browned, 3 to 5 min. Transfer to paper towel to drain.

4. Slice eggplants lengthwise, 1/2 in. thick. Brush eggplant slices with remaining Tbsp oil, season

with a pinch of salt and grill until tender and lightly charred, about 3 min. per side.

5. In small bowl, whisk together yogurt, lemon juice, remaining garlic and a pinch of salt. Drizzle yogurt sauce over eggplant and sprinkle with chickpea croutons, mint and chives.

SERVES 4 About 255 cal, 13.5 g fat (2 g sat), 8 g pro, 210 mg sodium, 27 g carb, 8 g fiber

1. Heat grill to medium-high.

Brush peppers all over with oil and season with 1/2 tsp salt and grill, turning occasionally, until charred on all sides, 5 to 9 min. depending on pepper size; transfer to cutting board.

2. Using knife, gently scrape charred skin from poblano, bell and jalapeño peppers and discard. Cut all but mini peppers into pieces.

3. Meanwhile, in small pot, bring half-and-half to a simmer. Add cheese and whisk constantly until cheese is melted and sauce is thickened. Remove from heat, then spread on large platter.

4. Finely grate zest of lime into small bowl, then add chips and cilantro and toss to combine. Transfer peppers to platter on top of cheese and squeeze juice of lime over all, then sprinkle with tortilla mixture.

SERVES 6 About 245 cal, 17.5 g fat (9 g sat), 11 g pro, 540 mg sodium, 14 g carb, 2 g fiber

Q

GR ILLED GR EEN BE A NS , FEN N EL & FA R RO Active 20 min. | Total 25 min.

1/2 cup quick-cooking farro 1/2 lb green beans, trimmed 1/2 lb wax beans, trimmed

2 Tbsp olive oil, divided Kosher salt 1 Tbsp fennel seeds Pinch of red pepper flakes 2 Tbsp white wine vinegar 1 tsp honey 1/4 cup toasted pistachios, chopped 1 small bulb fennel, very thinly shaved Fennel fronds, for serving

TOM ATO, PE ACH & BA SIL SA L A D Active 10 min. | Total 10 min.

1/2 small red onion,

thinly sliced 1 Tbsp red wine vinegar Kosher salt and pepper 1 lb heirloom tomatoes 1 lb yellow peaches or nectarines 2 Tbsp olive oil 1/4 cup basil leaves 2 oz feta, broken into pieces

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1. In small bowl, combine onion and vinegar with 1/4 tsp salt.

Let sit 5 min.

2. Cut tomatoes and peaches into wedges and arrange on platter.

3. Stir oil into onion mixture and spoon over fruit, then sprinkle with basil, feta and cracked pepper.

SERVES 4 About 75 cal, 4.5 g fat (1 g sat), 2 g pro, 165 mg sodium, 8 g carb, 2 g fiber

NECTARINE VS. PEACH

A nectarine is actually a type of peach distinguished by its smooth skin. When fully ripe, both peaches and nectarines have juicy flesh with a honeyed sweetness.

Whichever you try, take a sniff when choosing: The tastiest fruit should smell intensely sweet.

1. Heat grill to medium-high. Cook farro per pkg. directions. Drain, transfer to large bowl and let cool to room temp.

2. In second large bowl, toss green and wax beans with 1/2 Tbsp oil and 1/4 tsp salt. Grill, turning occasionally, until just tender, 4 to 6 min.

Transfer to bowl with farro.

3. In small skillet on medium, toast fennel seeds and pepper flakes until fragrant. Let cool, then pulse in spice grinder (or crush with side of heavy skillet) until mostly cracked.

4. While spices are cooling, in small bowl, whisk together vinegar, honey, remaining 11/2 Tbsp oil and 1/4 tsp salt. Stir in fennel seed mixture and pistachios. Toss farro and beans with dressing and fold in fennel. Serve topped with fennel fronds if desired.

SERVES 4 About 230 cal, 11 g fat (1.5 g sat), 7 g pro, 450 mg sodium, 30 g carb, 7 g fiber

Healthy foods seem so expensive.

How can I eat well on a budget?

A: Some of the healthiest foods aren’t that pricey! Fill up on fruits and veggies to replace items that are the costliest in terms of both your wallet and your waistline. Look for fresh produce in season, when it’s cheaper; for out-of-season produce, go for a frozen or canned version (just avoid added syrup or salt). Then buy proteinrich essentials in bulk: Beans, lentils, nuts and seeds pack healthy fat, filling fiber and antioxidants that prolong freshness.

Dairy products like milk and unsweetened Greek yogurt, as well as omega-3–rich eggs, can be used in baking, in condiments or for breakfast to give you more bang for your buck.

Bottom line: Save pricier meat, sweets and baked goods for special days.

Mike Garten. Food styling by Simon Andrews. Prop styling by Lis Engelhart.

SERV E W ITH POR K SAUSAGE

The Greater Outdoors

Long, sunny days make staying in shape easier than ever. Especially with this guide that’ll help you pack your warm-weather schedule with good-for-you fun so you’ll feel your best every day. Illustrations by KAGAN MCLEOD

Walk Away WorrY

Kagan McLeod.

Spending time outside can help you maintain a sense of calm and balance in your life. In fact, research suggests that hanging out in a green space reduces activity in a part of your brain that’s associated with a greater risk of anxiety, depression and other mental illnesses.

Whether a quick stroll around the block or a longer hike in the woods, take advantage of the medicine Mother Nature has to offer.

To make it even more relaxing, try some “breath walking.”

Syncing your lung activity with your stride can help you turn off your thoughts and be more present in nature, says Jim Nicolai, M.D., a physician in Tucson.

30

GET MOVING!

MINUTES How long you should stay inside after the last clap of thunder to avoid any lingering lightning from a storm.

If you have the time and energy to train for a triathlon — well, good for you!

For the rest of us mere mortals, there’s this mini workout from Jacque Crockford, an ACE-certified personal trainer in San Diego. (Actual bike not required.)

SWIM Swim a lap in the pool, then do 5 pressouts: Place your hands on the pool deck, about shoulder-width apart, and press up as though you’re lifting yourself out of the water. Lower yourself again and repeat the sequence for 10 to 15 minutes.

BIKE Using a towel as a mat, lie on your back with your hands behind your head, your shoulder blades lifted and your knees pulled toward your chest. Twist your torso

to the left, bringing your right elbow to your left knee, as you extend the other leg. Then twist to the right, pulling your right knee back to your chest as you straighten the left one. That’s one rep.

Do 10 to 15 reps, rest and repeat.

RUN Find a safe spot away from the pool deck.

Pick an object in the distance — like a tree or a park bench—and jog (or speed walk) to it. Recover as you walk back to your starting point; repeat for 5 to 10 minutes.

WHEN IT’S REALLY HOT You don’t have to stay inside. Try freezing a water bottle and carrying it with you on a short walk. Research has found that cooling the hands can help increase endurance.

Drink the water as the ice melts.

CHANNEL YOUR INNER KID

Now, this is wild: Research shows that HulaHooping has the same aerobic benefits as a boot camp or kickboxing class. To harness them, you’ll need to keep the hoop on your hips. Try standing with one foot in front of the other, then shifting your weight forward and backward to keep the hoop moving, says Amy Lorene, founder of The Hoop Movement in New York City. (The larger the hoop, the easier it’ll be.) See if you can keep that up for 30 minutes or so.

Secrets for a happy family hike You have maybe an hour before someone gets fussy or hungry.

(Spouse or kids — it’s anyone’s guess.)

Make the most of it with these tips.

CHOOSE A TRAIL WISELY “A mile on the trail feels longer than one in your neighborhood,” says Rachel Beltran, an instructor for REI Outdoor School. Hike a shorter distance than your family typically walks. Unsure? Start with a one-mile hike.

USE A TRACKING APP Then you’ll never have to say, “Wait, I don’t remember passing this on the way up.” The

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Burn calories just Playing Around

Here’s how many you’ll torch in just 30 minutes* of…

Croquet: 85 Miniature Golf: 102 Paddleboating: 136 Canoeing: 238 Swimming: 204 *based on a 150-lb person

free app Hiking Project features thousands of hikes and will show you your location — on or off the trail — even if you lose service.

BE KIND TO YOUR FEET Nothing ruins a hike faster than a blister or a twisted ankle. Wear moisture-wicking socks (try merino wool) and boots with grippy soles.

High ankle support helps if you’ll have a baby carrier or a heavy backpack, Beltran says.

Kagan McLeod.

DO A FAUX TRIATHLON

GET IN GEAR

The no-gym, all-Smiles workout It’s as easy as riding a— well, you know. Biking is the escape that can burn about 500 calories an hour.

Use this motivation, gear and wisdom to get into the best shape of your life.

by JENNA DEDIĆ

A helmet is essential, but what’s up with that spandex?

Cyclists explain what to wear…

ON YOUR HEAD

You should be able to fit only two fingers between your eyebrows and the brim of your helmet, and between the strap and your chin. The helmet should be so snug that it may leave an imprint on your forehead. Worried about helmet hair? Start with hairspray to fight static and shield your style; then, if necessary, add a texturizer when you take off the helmet and shake out your hair, says New York City stylist Dana Tizzio.

ON YOUR FEET

Reach for sneakers with stiffer soles (like cross-trainers) rather than running shoes, which are so flexible that your feet may arch over the pedals, weakening your stroke.

Kagan McLeod.

EVERYWHERE ELSE

There’s a reason cyclists wear spandex: It wicks away sweat, which can cause chafing, says fitness instructor Rachel Buschart.

“Tight-fitting clothes also won’t flutter in the wind, which can slow you down,” she adds. Look for bottoms with a built-in, seamless pad (called a chamois), which helps prevent your rump from getting sore. On top, longer shirts will shield your lower back from sunburn.

TIRES If your tires are pumped up too much, you’ll feel every bump in the road. Too little, and you risk getting a flat. So use a bike pump with a gauge to check your tire pressure before each ride. (More on how to do that below.) The ideal level—for example, between 90 and 120 PSI—is imprinted on the tire’s sidewall.

If your eyes glaze over at the thought of chains and gears, don’t worry: Riding a bike really is the easiest thing.

This quick explainer will set you up for success.

SADDLE When your seat is at the right height, you should be able to touch the lower pedal with only a slight bend in your knee. Ask someone to hold your bike for you while you check, and adjust it accordingly.

HANDLEBARS It’s normal to lean forward to hold the handlebars, but you shouldn’t be seated so far back that you have to lock your arms to reach them. Bend your elbows and keep your back straight to maintain the most control.

CHAINRING Your bike chain runs from the crank at the center of the bike back to the derailleur and cassette on the rear wheel. Make sure it’s greased with chain lube (ask for it at a bike shop) so it rides smoothly and doesn’t rust. Wipe off any dirt and grime with a rag before you apply it.

No need to pay a bike shop worker for every tune-up.

This stuff you can totally do, says Jen Audia, senior product marketing manager for Liv Bikes, who leads cycle maintenance clinics nationwide.

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Always wear sunglasses

GEAR SHIFTERS Changing the gears makes it easier or harder to pedal.

Most bikes have a left shifter that helps you set your bike to the range you want to ride in—from easy to hard—and a right shifter you can use for fine-tuning within that range.

BRAKES Remember this: Right brake for your rear wheel, left for the front. Gently squeeze both when you want to slow down. If you clamp too hard, you risk skidding, which can feel scary.

A LITTLE BIKE DIY

PUMP A TIRE

PUT THE CHAIN BACK ON

Remove the cap from the valve on your wheel and, if there’s a little knob underneath, unscrew it as far as you can (it won’t come off).

If your chain slips off the chainring (usually just as you’re shifting gears), coast to a stop.

Leave the bike in the same gear as when the chain came off.

Attach the pump head— most have two sides because there are two types of valves, but you’ll use the side that fits more snugly. Flip the lever to lock it in place.

Pump until the gauge reaches the air pressure range imprinted on the tire. The closer you get, the harder it’ll feel to pump.

Release the pump, screw down the knob if you have one and put the cap back on the valve.

G O O D H O U S E K E E P I N G .C O M

PRO TIPS

Kneel next to the bike and grab the bottom of the chain with your thumb and forefinger. Pull it down, then forward toward the front of the bike, and slide it onto the ring you’re shifted into.

Not 100% sure which one that was? Slip it on one of the smallest rings. If you need more slack, move your left shifter to the smallest cog and try again.

“This is a quick fix to get you back on the road.

But if your chain continues to fall off, visit a shop to see if your bike needs an adjustment,” Audia says.

“They’ll keep your eyes clear of any debris and keep them from tearing because of wind,” says pro cyclist Laura Van Gilder, a World Championship rider. Shades should feel snug so they won’t slide down your nose or fog up.

start with a 5- to 10mile loop “You never want to be too far from home if you start to struggle,” says pro cyclist Liz Lyles. She suggests using an app like Strava or MapMyRide to plan new routes.

Stick to flat surfaces and rolling hills, or put big hills at the start of your ride, not near the end when you’ll be more fatigued.

shift your weight when you brake Since your momentum takes you forward, moving just half a centimeter toward the back of the seat can keep you from losing your balance.

Kagan McLeod.

Ready to ride?

Start here

SAVOR IT YOUR SUMMER BUCKET LIST GO CAMPING FOR A WEEKEND.

The lights in your home—and from your devices—can throw off your internal clock, sabotaging your sleep. Camping can fix it: One study found that it takes just two days of sleeping under the stars to reset your body clock.

RIDE A ROLLER COASTER WITH YOUR PARTNER.

Being hurled down a slope doesn’t sound romantic, but when you’re scared, your body may be flooded with the “love” hormone oxytocin, says Margee Kerr, Ph.D., author of Scream: Chilling Adventures in the Science of Fear. Can’t get to the park? Watch a scary movie together after the kids are in bed.

TAKE YOUR BOOK OUTSIDE.

Find a cozy nook, whether at the park or in your backyard, and aim to get there at least once a week.

You’ll love the solitude, and that book is good for you: Reading for more than three and a half hours a week may help you live longer.

SPEND A DAY BY THE WATER.

People who live with an ocean view are less stressed out, research shows. Skip the new mortgage and instead take a day trip to your nearest beach or lake.

Kagan McLeod.

STOP AND SMELL THE ROSES.

Really! People feel happier when they take the time to deliberately focus on nature, one study shows.

Take a minute daily to snap a photo of a flower or just watch the blue jays on your bird feeder.

Make time to volunteer It feels good to give back, in more ways than one: People who donated their time to a good cause were as healthy as someone five years younger, according to a study in the journal PLoS One. Do some planting at your park or help a school repaint.

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MINUTES Time you need to spend outside in warm, bright weather— with SPF on!—to be in a sunnier mood.

Find peace anywhere

Your to-do list doesn’t take the summer off, but practicing mindfulness — even for brief moments at a time — can help relieve the stress.

Try this meditation from Ali Owens, a yoga and meditation teacher (it’s best with bare feet in the grass): Close your eyes and take three deep breaths in through your nose

DON’T GET SIDELINED Ease a jellyfish sting.

Rinse the area with vinegar and use fine tweezers to pluck the visible tentacles. Then soak the area in hot but not scalding water.

(Avoid rinsing with seawater or rubbing with a towel.) If the sting is severe, go to the ER.

Prevent swimmer’s ear.

The pain sets in when moisture in the ear causes an infection, irritating the sensitive lining on

and out through your mouth. Visualize roots growing from the soles of your feet down into the ground. Start to become aware of your surroundings: You may feel the wind brush your skin or the sun on your face. After a few moments, take a final deep breath in through your nose and let out a cleansing sigh.

the bone of the ear canal, says Richard Rosenfeld, M.D., a professor and chairman of otolaryngology at SUNY Downstate Medical Center in Brooklyn, NY. After a swim, combine equal parts isopropyl alcohol and white vinegar and, using an eyedropper, put a few drops into each ear.

It’ll dry them right up.

Treat poison ivy.

Immediately wash your skin with lukewarm soapy water. Ditto for anything else that came in contact with the plant and its oils, such as garden tools, clothing or shoes — even your dog’s furry coat. Hydrocortisone cream or an antihistamine can reduce

itching, but see a doctor if the rash spreads to your face or your privates.

Remove a tick.

Use tweezers to grasp the tick as close to the skin as possible, then pull upward with steady, even pressure. Clean the bite mark with rubbing alcohol or soap and water. If you develop a bull’s-eye rash or flu-like symptoms — both signs of Lyme disease — seek treatment right away.

Consider this your swim-class refresher, chock-full of advice to help you fine-tune your strokes, feel more at ease in the water and get the body you’ve always wanted.

BY JENNA AUTUORI DEDIĆ

16

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G O O D H O U S E K E E P I N G .C O M

If you only think of the pool as the place your kids go to burn off energy, you’re missing out.

Swimming is the LBD of workouts: It makes everyone, at any age, feel and look amazing.

“Being in water reduces the stress on your joints, so it’s kind to your body,” says Crystal Coleman of Penn Charter Aquatic Club in Philadelphia.

Don’t confuse kind with undemanding, though: Swimming strengthens your core, and because water is much denser than air, each kick and stroke is like a mini resistance workout, raising your heart rate as you build muscle. In fact, research shows that swimmers have slimmer waists and hips at any age than those who don’t swim, and their hearts appear much younger. It doesn’t matter how long it’s been, or that you don’t have Michael Phelps’s speed or his wingspan—you’ll still exit the pool stronger.

Kagan McLeod.

SWIM YOUR WAY STRONGER

Trust us— you’re a swimmer too

drink up

PERFECT YOUR FREESTYLE STROKE This classic stroke — the one you learned when you were still in floaties — can burn as much as 300 calories in half an hour. Think of it as the foundation of your workout.

No scooping or slapping here: Your fingertips should slice the water, barely making a splash.

Kagan McLeod.

Kick from your hips, not your knees. Bending your legs creates drag, which can slow you down.

You might not notice when you’re already soaked, but swimming makes you sweat — and that means you’ll need to rehydrate. Start drinking water about two hours before a swim and keep water at the edge of the pool so you can take a sip every 15 minutes or so.

DON’T FORGET TO STRETCH! Make no mistake: Swimming is a serious workout. Shield yourself from injury with these underwater moves from Sydney Cassida, a swim instructor at Chelsea Piers in New York City — they target the muscles that are most likely to feel cramped and fatigued.

THE RIGHT SUIT You’re not just splashing around anymore, so you’ll need a swimsuit that’s fuss-free.

“The best lap suits have cross backs for support and high necks so you don’t have to worry about spilling out mid-lap,” says Lisa Butler, vice president of innovation design and aquatics at Active Spirit.

One-piece, twopiece — it doesn’t matter. Just save your bandeau top for the beach chair.

CALVES

HIPS

SHOULDERS AND BACK

Hold on to the edge of the pool with both hands and place your feet on the wall between them. Stretch your legs out as straight as possible; hold for 10 seconds. Repeat 3 times.

Stand on one leg and bend your knee so you’re in a seated position; rest your other leg across it. Sit in the stretch for 10 seconds, moving your hands in small figure eights for balance.

Repeat 2 to 3 times per side.

Step into a lunge with your front leg bent and your back leg straight; raise your arms overhead, palms facing in.

Sink lower and reach upward, lifting your chest. (You may even lean back slightly.) Hold for 10 seconds; switch sides.

OPEN WATER TIPS

In a lake or an ocean, you won’t have walls or lane lines to guide you — so before you wade in, identify a few landmarks (like a lifeguard stand) that will keep you from venturing too far, says Mike Barrows, D.O., a world champion lifeguard.

Then, when you’re swimming, lift your eyes just above the waterline to sight them. “If you lift your head too high, your hips drop, which will make you lose momentum,” he says.

A SWEET ENDING

the best way to slice Watermelon Snacking on summer’s most popular melon, which is more than 90% water, is a great way to meet your daily hydration needs.

These spears have just enough rind on them to make them a perfect no-mess, nosh-anywhere (who needs a fork?) treat.

1

RINSE THE MELON

2

SLICE VERTICALLY

3

CUT CROSSWISE

thoroughly and slice off both ends using a large serrated knife, then halve it lengthwise by standing it on 1 cut end and slicing all the way through.

down the width of the melon at 1- to 1½-in. intervals to form a grid.

Separate into batons and serve.

Danielle Daly. Food styling by Kate Merker. Prop styling by Lis Engelhart.

down the length of the melon, with the rind on, at 1- to 1½-in. intervals.