TREAT YOURSELF
Refuel and rehydrate with homemade frozen pops.
By Liz Applegate Ph.D.
Runner's World
Running in the heat can be draining. Frozen sweets are a happy solution to the problem of refueling and rehydrating: They're refreshing, and they can provide carbs, protein, antioxidants, and vitamins. The frozen dessert aisle doesn't always have the healthiest choices, though, so make your own and customize each to your taste.
FRO-YO POPS
In a blender, whirl together one cup plain or flavored kefir, one cup mixed summer fruit (try berries, peaches, and plums), and one tablespoon honey. Pour into molds—I like Tovolo's shooting star pop molds, which have a fun retro shape ($12 at surlatable.com).Freeze for three hours.
YOU GET: Kefir provides calcium, protein, and probiotics, which can boost immune health. The fruit is loaded with antioxidants that aid in muscle recovery.
BANANA POPS
Dip a peeled banana in fruit-flavored yogurt; roll it in chopped almonds on wax paper. Insert a Popsicle stick in an end. Wrap in wax paper. Freeze three hours.
YOU GET: Potassium in the bananas helps with fluid recovery postexercise. Vitamin E-rich almonds work as an antioxidant, lessening muscle soreness.
FRUIT POPS
Blend together one cup of 100 percent juice (try a mix, such as pineapple, orange, and cranberry) with one cup of fruit chunks or slices (with any edible peel still on), such as peaches, mango, and strawberries. Pour into pop molds and freeze for three hours.
YOU GET: The fruit and juices provide re-energizing carbohydrates, potassium, and an array of antioxidants, including anthocyanins, which are found in red and purple fruits and help protect muscle cells.
PUDDING-PLUS POPS
Empty three cartons of low-fat or fat-free pudding snack cups into a blender; then add one cup of your favorite fruit and blend to make a creamy combination. Try banana with chocolate pudding, or blueberries with vanilla pudding. Spoon into pop molds and freeze.
YOU GET: The low-fat pudding provides a dose of calcium and protein, which speeds recovery from workouts, while the fruit packs antioxidants and carbohydrates to help refuel muscles.
A Little Less Sinful
Lower-calorie, lower-fat options for every craving
CONE—Go for The Skinny Cow Ice Cream Cone (150 calories, 3 g fat) instead of a Nestle Drumstick (290 calories, 16 g fat).
CHOCOLATE—Go for a Fudgsicle (60 calories, 1.5 g fat) instead of a Klondike Bar (250 calories, 14 g fat).
FRUIT—Go for Julie's Organic Sorbet Blackberry Bar (60 calories, 0 g fat) instead of a Creamsicle (70 calories, 1 g fat).
SANDWICH—Go for a Klondike Slim-a-Bear Vanilla Sandwich (100 calories, 1.5 g fat) instead of an Entenmann's Brownie Sundae Sandwich (320 calories, 14 g fat).
