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Running in summer: take these precautions when it’s (too!) hot
Summer citrus salad
THIS REFRESHING SALAD IS DELICIOUS AND HEALTHY. WHY NOT ENJOY IT WITH FRIENDS ON YOUR PATIO OR IN THE PARK? Ingredients (Servings: 2) • 1/4 cup pearl barley • 1 pomegranate
Exercising outdoors during summer is great. However, during a heatwave, you risk dehydration, sunstroke and more. Follow these tips for a safe run. Adapt your running habits It can be hard on your body to run during a heatwave. Remember that your performance can be affected, so lower your expectations and stay within your limits. Instead, try shorter intervals with moderate intensity. Also, run early in the morning or evening when the sun isn’t at its peak. Hydrate regularly Ensure you drink plenty of water before, during and after your run. If you run for over an hour, drink a sports drink to replace lost electrolytes and salts. Dress appropriately Lightweight, breathable workout clothing is designed to wick away moisture and
prevent chafing. Complete your outfit with sunglasses and a baseball hat or visor. Don’t forget the sunscreen! Look for shade Avoid running on blacktop and cement. In- stead, run in green spaces like tree-lined sidewalks, parks and riverbanks. In sweltering weather, you could also opt for a trail run, where the trees shade you from the sun. Finally, listen to your body. Nausea, head- aches and dizziness are all signs that it’s time to stop. If there’s an extreme heat warning, heed the recommendations of the authorities and exercise caution. After all, your health is at stake!
• 4 cups arugula or spring mix • 1 cup cooked chicken breast, roughly diced • 1 orange, peeled and cut into thin slices • 1 tablespoon crushed toasted almonds (for garnish)
If you don’t eat meat, replace the chicken with another plant protein of your choice!
Directions 1. In a small saucepan, simmer the barley for 25 minutes or until tender. Drain and set aside to let cool. 2. Cut open the pomegranate and remove the seeds. Watch an online tutorial if necessary. Set aside. 3. whisk together the ingredients for the dressing in a small bowl. Season to taste and set aside. 4. In a large dish or salad bowl, gently toss the lettuce, chicken, orange slices, barley and pomegranate seeds. 5. Add the dressing and serve in salad bowls. Garnish with crushed almonds.
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