-Strawberry and fresh mint

-Grapefruit and rosemary

-Blueberry and lavender

-Peach, strawberry, and blackber-

ry

-Blueberry and strawberry

-Strawberry, lime, and cucumber

-Blackberry and fresh sage

-Watermelon and mint

Fruit Infused Water

Choose the Right Sunscreen

June/July Nutrition Newsletter

You hear it over and over during

the summer—drink more water!!

But sometimes it can be hard to

choose water with so many other

drink options around. Fruit-

infused water is a fun DIY way

to make water more appealing to

help you get the hydration you

need.

HOW:

It’s easy! Fill up your favorite

water bottle (or a pitcher for larg-

er batches) with ice and water

and add any combination of your

favorite fruits and/or herbs. Let

sit for 2-8 hours depending on

how strong you want the fruit

flavor to be. Once you are done,

refill by leaving the fruit in the

bottle and adding more water .

SUGGESTED COMBOS:

-Strawberry, lemon, and basil

-Orange and blueberry

-Watermelon, pineapple, and

apple

-Cucumber and fresh mint

-Peach, honeydew, and canta-

loupe

-Orange, cucumber, lime, and

lemon

-Watermelon and peach

each it will do at blocking UVA.

Look for: ecamsule, avobenzone,

oxybenzone, titanium dioxide,

sulisobenzone, or zinc oxide.

Don’t forget UVA/UVB protec-

tive eyewear and lip balm as

well—these areas are sensitive

and susceptible to sun damage!

What does SPF really measure?

It actually only measures the

protection against UVB rays,

which cause the skin to burn. But

did you also know the sun also

emits UVA rays? These are the

rays that cause skin damage and

premature aging, and a high SPF

doesn’t guarantee protection

against these rays. When choos-

ing a sunscreen be sure to look

for UVA and UVB protection,

usually advertised as “broad-

spectrum”, or “multi-spectrum.”

You can also look at the ingredi-

ents to see how good of a job

AU Campus Rec r ea t ion and We l lness

Great Gril ling

The 4th of July is a favorite summer holi-

day—a time to celebrate America with friends,

family, and of course, food! Here are a few

tips to make sure you have a fun 4th of July

without sacrificing your body’s health.

1. If you are spending all day at the lake,

remember to lather up with sunscreen.

Apply early and often to make sure you

don’t burn!

2. Grab a fruit infused water (like the ones

on the front of this newsletter) to stay

hydrated during the day. Use red white

and blue fruits for a patriotic flair!

3. Boost your burger! Mix it up in a healthy

way by topping your burgers with guaca-

mole, grilled peppers and onions, or

grilled pineapple.

4. The 4th of July is the perfect holiday for

healthy desserts because fruits fit the

color scheme perfectly! Make skewers

with blueberries, bananas, and strawber-

ries like the ones to the right, make a

raspberry and blueberry yogurt parfait, or

just serve strawberries with cool-whip.

Patriotic and healthy—it’s a win-win!

Summer is one of the best times to break out

the grill, and grills are a great way to incorpo-

rate more vegetables into your diet! Here are 5

tips to make sure you grill the perfect veggies:

1. Oil up! Add healthy fats by tossing them

in oil before grilling. This also helps

them get that deliciously crisp texture.

2. To prevent burning, sear them over high

heat, then move to lower heat to finish

cooking.

3. Use a skewer or grill basket for smaller

vegetables, like cherry tomatoes, that

might otherwise fall through.

4. Cut into smaller pieces to help vegetables

cook quickly and more thorough.

5. Use seasoning! Season with spices other

than just the usual salt and pepper such as

oregano and garlic to add a burst of fla-

vor.

Source: eatingwell.com

Have a Healthy 4th of July!

Avoid a “Food Rut”

Sometimes we find ourselves eating the same

thing over and over for a meal because it’s

easy and we know it works. But doing this is

called a “food rut” and it can lead to a burnout.

If you eat oatmeal for breakfast every day for

a month one of these days you won’t like oat-

meal anymore! To avoid this happening be

sure to rotate meals day to day. Aim for 3

different breakfasts, lunches, and dinners over

the entire week. If you are having a hard time

shaking things up, just try simple switches!

Switch out your usual protein for a different

meat or fish, pick a different vegetable, or

switch between brown rice and whole wheat

pasta! You’ll be sure to enjoy each meal even

more, and adding variety to the diet helps

ensure that you get a wider variety of vitamins

and minerals as well!

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