Chicago Fire Star Hanako Greensmith Shares Swimsuit Photo Saying “Summer Don’t Go”

1. California Hikes

Greensmith loves hiking when she’s visiting California. "Walking does several things to improve health," says Barry Franklin, director of preventive cardiology and cardiac rehabilitation at Beaumont Hospital in Royal Oak, Michigan. "It lowers your risk factors for cardiovascular disease, decreases body weight and fat stores, decreases blood sugar levels, modestly improves your lipid profile and reduces chronic stress."

2. Running Outdoors

Greensmith loves running outside in the fresh air instead of being cooped up at the gym. “Any amount of exercise is better than nothing," says Julie Ward, Senior Cardiac Nurse at the British Heart Foundation. "Every mile you run – whether it’s a marathon or around the block – helps to keep your heart healthy and reduce your risk of heart and circulatory diseases. But it doesn’t have to be running. Keeping physically active on a regular basis and doing 150 minutes of moderate intensity exercise, such as brisk walking, each week can control your weight. It can also reduce your blood pressure and cholesterol, as well as improving your mental health. Try breaking the weekly 150 minutes of exercise into manageable 10-minute chunks over the day.”

3. Salmon Roe

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Greensmith enjoys snacking on ikura (salmon roe caviar) and uni (sea urchin). “There’s this misconception that if something is high in fat, it’s unhealthy because fat per gram has more calories than proteins and carbs,” says Patricia Bridget Lane, RDN, LD/N. “Many people also think that caviar’s bad for you because it’s high in fat. However, we need about 25% to 35% fat in our diet daily — and caviar is a great way to consume a good fat twice a week, if you’re able to.”

4. Big Mussels

Greensmith ate plenty of delicious, fresh seafood such as mussels on a trip to Italy. "Mussels have the most impressive nutritional profile of all shellfish," says Rosie Sykes, co-author of The Kitchen Revolution. “They contain high levels of highly desirable long chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats have many beneficial effects, including improving brain function and reducing inflammatory conditions, such as arthritis.”

5. Apple and Cheese Plate

One of Greensmith’s favorite snacks is a plate with apples, crackers, and cheese. “When you eat sugary, processed foods like doughnuts, the amount of glucose (sugar) in your blood spikes,” says Amber Sommer, RD, LD. “But when you eat foods that are high in fiber and lower in sugar, like apples, it keeps your glucose levels steady. Because apples are high in water and fiber, they make a filling snack. The fiber helps slow digestion, so you feel full for longer.” And as apples are low in calories, choosing a healthy snack like apples over higher-calorie snacks such as cookies or candy, can help you maintain a healthy weight.”