ForeCourt Racquet & Fitness - July 2017

Article Headline/Title Goes Here! Summer Heat Safety

As active people, we all look forward to summer, especially living in New England where the weather can be crummy for over half the year. But as we jump into the swing of things, it’s important to recognize that this time of year brings more than long days full of fun in the sun. Summer is also peak season for heat illness, and this month, we want to talk about preventing those conditions. Heat injury starts with dehydration. You’ll need to increase your water intake during hotter months, but it goes deeper than just packing an extra water bottle during exercise. You need to be drinking 2–3 cups of water in the hour leading up to your workout and another 2 cups for every 20 minutes that you’re outside and active. In the following hour or two, you’ll want to drink at least another 3 cups. Also, keep in mind that heat injury can be exacerbated by other factors like your clothing. Light clothes that breathe easily and wick away moisture will help during hot months. You’ll also always want to wear sunscreen, sunglasses, and a hat to keep your face and head protected. This will also help prevent sunburn. Fatigue, red-flushed skin, dry skin, loss of appetite, disorientation, nausea, and vomiting are all symptoms of heat illness that can easily develop into heat stroke, a potentially fatal condition. If someone exhibits these symptoms, get them into an air-conditioned place or Have a Laugh!

put them in the shade with water. Do not hesitate to call 911; heat illness is a serious condition.

Don’t let the hot weather get in the way of your enjoyment this summer. Take some precautionary steps, recognize the signs of heat illness, and go have some summer fun.

One-Pan Mexican Quinoa

This healthy, tasty, filling dish is a cinch to make on a busy weeknight. And cleanup’s a breeze!


• 1 cup corn kernels, frozen, canned, or roasted • 1 teaspoon chili powder • ½ teaspoon cumin • Salt and pepper to taste • 1 avocado, halved, seeded, peeled, and diced • Juice of 1 lime • 2 tablespoons chopped fresh cilantro leaves

Directions • 1 tablespoon olive oil • 2 cloves garlic, minced • 1 jalapeno, minced • 1 cup quinoa • 1 cup vegetable broth • 1 (15-ounce) can black beans, drained and rinsed • 1 (14.5-ounce) can fire-roasted diced tomatoes 1. Heat olive oil in a large skillet over medium-high heat. Add garlic and jalapeno and cook, stirring frequently, until fragrant, about 1 minute. 2. Stir in quinoa, vegetable broth,

with salt and pepper to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice, and cilantro.

3. Serve immediately.

beans, tomatoes, corn, chili powder, and cumin; season

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