The unofficial kickoff of the summer season is here. Memphis in May begins this weekend and with it comes music, food, drinks, and a test of self control. With all the entertainment, friends, and food your diet and fitness goals might be the furthest from your mind. Instead of throwing all that hard work out the window party smarter with this quick guide.

When it comes to the music festival be prepared for loud music and plenty of opportunities to indulge in a few calorie dense food and beverages.

First off, DON'T forget earplugs. The average concert can produce decibel readings up to and exceeding 100db. This is the equivalent to having a blender or motorcycle going off next to you. In less than 8 hours tinnitus, a ringing in the ears, can manifest indicating damage to the ears. You only have one set of ears be sure to take care of them. Ear plugs are cheap, but hearing aids are not.

As for the beverage department be conscious of the drinks you order. Every gram of alcohol has 7 calories, that is the second highest calorie dense food right behind fat with 9 calories. If you intend to partake in a few drinks try to limit any that use a sugary mixer such as soda or fruit juices.These sweet mixers only add calories and aid in dehydration. Finally, be sure to stay hydrated by keeping a bottle of water close by.

And last but not least, with unusually sunny weather predicted this weekend, bring out the sunscreen. SPF of 15 or higher and water resistant is the current recommendation by the Skin Cancer Foundation. Apply often as one application per day is not sufficient protection.


Below is the list of what to bring. 

• Water Bottle 
• Sunscreen
• Bug Spray (It's Memphis and the Mosquitos will find you)
• Sunglasses
• Hand Sanitizer
• Couple Band-aids
• Bag no larger than 12x12in
  

You can make these for great morning treat to pair with your coffee.

Ingredients:

1. 1⁄2 cup of Butter (unsalted) Room temperature
   
2. 2 Eggs Beaten
   
3. 4 Ripe Bananas Crushed
   
4. 1 Cup of Sugar or Substitute with 1 Cup of Apple sauce
   
5. 1 1⁄2 cups of Wheat Flour
   
6. 1 teaspoon of Baking Soda
   
7. 1⁄2 teaspoon of Salt
   
8. 3⁄4 cup of sliced almonds
   
9. Whip together the Butter and Sugar. If you’re going to use apple sauce instead it will be easier to use a blender to mix 
   
10. Add beaten eggs and bananas to the mixture and blend until fully whipped
    
11. In a separate dish combine the flour, baking soda, and salt.
    
12. Then add to mixture.
    
13. Finally fold the Almonds into the batter then spoon into an oiled loaf pan dusted with flour
    

Bake at 350F for 60 minutes
Note: You can also make muffins with this recipe just be sure to cute the time down by 10­-15 minutes.

Drinking plenty of water? Tired of carrying that bottle with you everywhere you go? Or maybe you just want to chew your way to hydration. This guide will tell you which fruits and veggies carry the most potential for hydrating that body of yours. 

Fruits and Vegetables with 85% or more water content help with hydration. 

Fruits Vegetables and their water content:

• Strawberries 92%
  
• Cucumber 96%
  
• Watermelons 92%
  
• Iceberg Lettuce 96%
  
• Grapefruit 91%
  
• Celery 95%
  
• Cantaloupe 90%
  
• Radish 95%
  
• Peach 88%
  
• Zucchini 95%
  
• Cranberries 87%
  
• Red Tomatoes 94%
  
• Orange 87%
  
• Green Tomatoes 93%
  
• Pineapple 87%
  
• Green Cabbage 93%
  
• Raspberries 87%
  
• Red Cabbage 92%
  
• Blueberries 85%
  
• Sweet Peppers 92%
  
• Plum 85%
  
• Spinach 92%
  
• Broccoli 91%
  
• Carrots 87%
  

*Be sure to eat a variety of fruits and vegetables, leaning more towards vegetables than fruits. 

Are you constantly drink water? Staying hydrated with your trusty Nalgene bottle at your side throughout the day? While staying hydrated is important for the body to function properly too much water can throw off the sodium balance in your blood. This can cause symptoms that are similar to dehydration such as headaches, nausea, and bloating. In order to stay properly hydrated there is a quick test. 

Check the color of your stream. Yes, you will have to check your urine for this, but don’t worry no color swatches are necessary. A good color should be about the shade of diluted lemonade anything darker might indicate dehydration. If you go to the bathroom often and the stream is clear you may want to dial back your water intake. Remember that some vitamins and certain foods can alter the color of you urine. In all remember that water is nature’s nectar and can be found in much more than just the obvious form. Check back later for a complete list of items that can help hydrate you without the bottle.