Some Tips for Exercising in Summer Heat

Summer is the perfect time to go out and have fun. This is one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun on the outside, if you are swimming, running or cycling. 

But the summer heat can be a problem if you're not careful, especially in areas where extreme heat and humidity. 

After experiencing the Badwater Ultramarathon (a 135 mile race through Death Valley) and the Marathon des Sables (six days, 152-mile endurance race across the Sahara Desert), I learned a few things about exercise in the heat. 

For me, the biggest problems remain hydrated and maintain electrolytes and salt from my body. When you sweat, your body loses not only water but electrolytes and salt, too. This delicate balance of water and electrolytes is essential to keep your body functioning properly. 

If you do not drink enough water, you can get dehydrated and dizzy and nausea. If it is not recognized, dehydration can even lead to kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures and even death in extreme cases.

You can not be run in the desert, but there are some things to keep in mind when it comes to exercising in the heat:

The time of day is important.

Unless you're training for an event that takes place in the heat of the day, avoid exercising 10:00 to 3:00 p.m. This is the hottest part of the day. In general, the morning is the best time to workout, especially if it's going to be hot that day

Wear loose, light-colored.

The light color will help reflect heat and cotton material will help the evaporation of sweat. You can also try specially designed "hi-tech" under shirts and shorts running. They are often made ​​from material designed to keep you cool.

Sunscreen is a must.

I use SPF 45 just to be safe. It is important to protect your skin. You can get burned and suffer sun damage to your skin, even on cloudy days.

Stay hydrated.

Before you go out, drink a glass or two of water. Bring a bottle of water or even a hydration pack like CamelBak. Take a drink every 15 minutes, even if you are not thirsty. When you've finished your workout, a little more glasses of water.

Replenish your electrolyte and salt intake

during the exercices. I like to use SUCCEED capsules - small single packets of sodium and electrolytes that keep my system in check.

If you can, choose shaded trails or pathways

that keep you out of the sun

Check the weather forecast 

before you start your workout. If there is a heat advisory, which means high ozone and air pollution, you can drive in your session. These pollutants can damage your lungs.

Most importantly, listen to your body.

Stop immediately if you're feeling dizzy, faint or nauseous.

Easy Tips For Summer Weight Loss

It is easy to hide a few extra pounds with a big sweater. But when temperatures and skirts and shirt sleeves town, there is nowhere just for pudge to hide. Here, things that will help you get in shape for the summer without having to break a sweat.

Get Away From TV And Computer

Multitasking while you eat means you will not be as satisfied, a recent study by the American Journal of Clinical Nutrition found. Some of the study participants ate while playing computer solitaire, while others ate without distraction. The results? The game-players were worse at remembering what they ate and felt much hungrier after.

Drink Wisely

At the end of a hot day, it is easy to go down a few frozen or chilled sangria just to stay cool margaritas. But it is packing on hundreds of calories. If you want a cocktail, instead of trying tequila and soda on the rocks. When a glass does not like a Slurpee (we watch, mango frozen strawber-rita!) You sip slowly and take in much less calories, says Stephen Gullo nutritionist.

Have a Good Night's Sleep

In a recent study, ten overweight volunteers have a diet while sleeping 8.5 hours per night for two weeks and only 5.5 hours per night for another couple of weeks. (During the day, their levels of diet and activity were exactly the same.) In both cases, the average weight loss was 6.5 pounds, but when the group slept less, they lost less material fat (1.3 pounds against 3 pounds), and felt hungry.

Eat Spicy

Capsaicin, the compound that gives pepper its heat, accelerates metabolism, according to a recent study by David Heber, professor of medicine and director of the Center for Human Nutrition at UCLA. Participants received either a placebo or supplements of capsaicin bland daily for four weeks. The supplement group burned more fat for several hours after a meal, and they burned about 100 to 200 calories more per day, says Heber. Bonus: Spicy foods can trigger a feeling of fullness sooner than bland foods.

Plan Your Meals

Think through exactly what and when you eat your meal can make you more likely to stick to your diet goals, according to a study in psychology and health. In a study designed to encourage healthy eating, all participants ate more fruit for a week, but those who have a concrete plan, written down, and see how they would perform the action, when, where and how they would buy, prepare and eat twice as much fruit fruit eaten as those who simply tried harder.

Show Some Skin

As it warms up, do not fight the urge to wear a short skirt micromini can help you avoid indulging. "Studies show that women who wear loose clothing eat more," says Jana Klauer nutritionist

Don't Let Your Shoes Do The Work

Think you can cut your regular mile walk in half because you wear Skechers toning or tanks? Not so fast. Researchers at the University of Wisconsin-La Crosse found no difference in heart rate, calories burned, or muscle activity when study participants were compared with their shoes on a regular race treadmill.

Avoid "DIET" Foods Sweetebed With Sugar Alcohols

They can cause stomach bloating. (Search "-ol" endings on ingredients such as sorbitol.) And it is not just food; even a lot of sugarless gum and mint contain the culprits.

Drink Coffee

Studies show that caffeine speeds up metabolism, as do coffee polyphenols, according to researchers from Kao Corporation of Japan. (Remember that you can cancel the effects if your coffee with whipped cream and caramel.)

Colors You Should Wear In Summer

Ahh, summer! Time stripping those leggings and boots eject. Mode transitions can be so exciting - or, for the ladies who love their dark, thick clothes, a little difficult. Do not be afraid of bright colors. There are many reasons to feel good about the dress switch. Simply slip on something a little lighter thing and see for yourself.

White clothes are universal, easy to match and suitable for wearing on both workdays and weekends. They also look good on people with skin color and complexion. As women age, wear white clothes make them look younger and fresher

You have to feel good in the heat of the summer to look good. The extreme heat can be dangerous for your health as well as your public persona. Besides remaining within the parameters of air conditioning and drink plenty of fluids to help the body to regulate heat, the Centers for Disease Control and Prevention recommends wearing loose, light light-colored clothing.

Dare to wear white this summer by following these tips: 

1. Every woman should have a pair of white pants if bought in the right style, they will make you look great, no matter the shape of your body. 
2. If you are thick bottom, wear a brightly colored top with a pair of white pants to draw attention to the areas you want. 
3. If you have a pair of nice shoes that you want people to notice, match them with a pair of capris white: a white background will make your shoes stand out. 
4. white Jacket over a navy or black dress is a work wardrobe summer. 
5. matching white clothes and navy - this is a classic time-tested combination that never fails! 
6. In case of doubt, wear white: an impressive thing about white is that it is easy to match with almost all other colors color, dark, navy, to crackling flowers. 
7. Investing in a pashmina shawl white for cool summer evenings. 7 - you will also be able to wear it as a scarf year. 
8. Remember the white accessories - bracelets, belts, beads, handbags, sandals - for a refreshing summer look. 
9. daring can try the color white varnish - it is catchy and a great conversation starter!

Medical Advice

A 2011 report from the Mayo Clinic regarding the heat stroke without uncertainty states that wearing light colored clothing is the key to the regulation of body temperature during the summer months, when exposure sun is at its highest. Whereas dark clothing absorbs heat from the sun, light-colored clothing reflects the sun's heat away from the body to help stay cool.

Mood

Summer is always associated with more sun. Sunlight positively affects female hormones and makes it easier to get enough fresh air and exercise. Yellow or bright lemon merry, happy roses naturally reflect the mood of the season.

Scientific Experiments

When attached to thermometers and exposed to sunlight, strips of paper or fabric of black have been found to heat to higher and faster than white materials in trials temperatures. Experiments have shown that dark shades of green, blue and purple products actually thermal energy when exposed to sunlight, while lighter colors have less thermal energy generated in the same sunlight conditions . This experiment can be carried forward to apply to clothing, matching colors, and how they will react in the sun.

Style

Colors wardrobe light have a ripple effect, too. You wear them because they reflect your mood and make you feel good. Designers know and feel the same way. That's why you always see the bright colors on the new media come sun time. Look for bright coral, yellow daffodil, sweet violet that blend in with the colors of pale green and ultra-light stones. Wear these colors from head to toe for a sophisticated monochrome style - bold or highlight tones with pale shadows of those to be completely contemporary.

Technical Explanation

Reacts to light colors in different ways, depending on how it is absorbed or reflected. Since black naturally absorbs more light it reflects, therefore the more heat is retained. Light reflects broader white what is absorbed, so white retains less heat.

Optional Theories

Because people associate summertime with the sun and heat, light colored clothing can improve mood in harmony with the season. It may be a case of the tail wagging the dog, but fashion designers have traditionally produced collections of the summer season in shades of white, beige, pink, and yellow, and people trying to appear fashionable to follow these trends. Loose clothing woven silk, cotton and linen are the summer staple of designers because they help keep their guests comfortable and without the most obvious warning signs of heat: the odor and perspiration.

Do not wait until the weekend of Memorial Day to start wearing white, and do not stop to Labor Day - White is a color to wear all year round!

Best and Worst Foods of Summer

It is a kind of myth that summer means more exercise and healthier food choices for all. A revealing study found that children gain weight three times faster during the summer than they do the rest of the school year, thanks to a steady diet of junk food and video games. 

And then there is no comparable stats on adults and weight gain, barbecues, state fairs, and food vendors waterfront offer a multitude of temptations. Here was the food, you should always avoid and healthier options you can feel free to enjoy.

Let's start with the Worst

• Ice cream sandwich

What's better than two sandwich cookies with vanilla ice cream, especially when cookies are chocolate chips? Well, in fact, almost everything is better for you, because this treatment usually packs about 500 calories and gets a whopping 60% of melts in your mouth flavor of saturated fats. 

A better idea: Make your own ice cream sandwiches with less fat sorbet.

• Fried dough

A staple in the summer fairs and carnivals, fried dough is simply nutritional napalm and belongs to our list of 50 foods fatter In States permanently. 

Fried flour, butter, shortening and sugar may seem like something you can get away with once or twice a year, but keep in mind that fried and battered foods are among the worst sources of trans fat. 

Although trans fats can be tasty, it raises bad cholesterol, lowers the good kind, and can increase inflammation in your body. Bottom line: fried dough is not part of the diet of everyone.

• Corn dogs

What state invented the corn dog? Texas claims to have unveiled this bomb deep fat dried at a state fair in 1942, but Minnesota wants credit too. But why brag? Everything fried is usually best to avoid, but this snack is in its own category, packing 20 grams of fat and loads of sodium. 

A better idea: Choose a hotdog less than 150 calories and 14 grams of fat and sodium limited to less than 450 milligrams. And having a small grain bread.

• Lobster rolls

If lobster rolls sound like a lean and healthy alternative to a burger, consider how these treats are assembled sea: lobster mixed with mayonnaise, then nestled in a bun buttered white bread for a sandwich fatty clogged weighs over 400 calories, more than half of the fat stems. 

A better bet: Try to make lobster rolls at home, where you can just use a hint of low-fat mayonnaise, put them on a whole wheat bread, and limit or even eliminate the butter.

• Fried clams

Some fried clams are to share with friends, but do not make a meal of them. 3/4 cup serving of the fried seafood packs nearly 500 calories and a whopping 26 grams of fat. A better bet is to eat cooked but not fried. 

Pack cooked protein and are one of the best sources of vitamin B12, which is vital for a healthy nervous system clams and prevent anemia.

• Ribs

Ribs come in all shapes and sizes, but no matter how you cut it, a coastal restaurant should stay out of your summer menu. A quarter pound of beef or pork ribs weigh 288 calories and are loaded with saturated fat, and you have before you slather on the BBQ sauce. 

When cooking ribs at home, place the sauce in favor spices low in fat such as mustard, garlic and chili powder. They will add delicious flavor without many calories. 

Try our barbecue rib recipe as an appetizer. Before cooking, be sure to cut off any visible fat and keep portions small.

• Daiquiris

Daiquiris its light and refreshing, nutritional profile Their goal is large and inflated. A Strawberry Daiquiri 8 ounces, for example, includes more calories than a hamburger and double pancake is loaded with fat and sugar! 

Purpose there are plenty of drinks to enjoy the healthy pool, with or without alcohol.

• Onion rings

While the onion rings do not sound like the worst health choices you can make, once the onions are dipped in flour and eggs thrown in a fryer, then salted, the result is a food disaster . 

A much better idea: Try a Faux Fry! Coat onions with egg whites and a mixture of grated Parmesan cheese, flour, whole wheat panko breadcrumbs and sliced​​. Spritz cooking spray and bake in an oven at 450 degrees for about 15 minutes. 

Crispy, healthy, satisfying ... you'll never eat fried onion rings again!

We Are Done From The Worst ... Let's Start With The Best :

• Corn on the cob

Corn on the cob without butter or salt is high in fiber, foods low in calories. We like shaving off the cob in salads, use it for healthy salads, and grill - just not too much butter! 

Tip: choose the yellow variety on the white kind for added vitamin A

• Watermelon

Skip some watermelon in your mouth is a great way to rehydrate after a long day in the sun. 

True to its name, the watermelon is 90% water. It is also a better source of lycopene fight against cancer than raw tomatoes. At only 44 calories per cup, there is no reason not to bite into this summer fruit.

• Fresh iced tea

Tea has zero calories, loads of antioxidants, and can even help you lose weight. To get the nutritional benefits of tea, you really need to do it yourself and do not go to the bottled variety. 

Black or green, if you make your own using a tea bag, ice is just as beneficial as hot.

•  Fruit salad

Summer is high season for berries and colored stone fruit, and fruit eaters tend to weigh less than people who do not enjoy fruits! 

If this is not enough to get you on the farmers market, red fruit, violet and blue are important antioxidants and vitamins sources, and some, especially berries, wrap up a third of your needs daily fiber per serving. 

• Gazpacho

In the summer months, the last thing you want is to stir a pot on a hot stove and insert it into a steaming bowl of soup. Cold soups are a perfect solution for many of our recipes all you need is a bowl to prepare! 

Gazpacho is filled with healthy foods like peppers, tomatoes and cucumbers, which make a tasty soup yet light ingredients.

• Grilled chicken kabobs

Easy to throw on the barbecue chicken skewers are packed with protein but low in calories, fat, carbohydrates and. 

When you add vegetables (like zucchini, peppers, squash) to your roster, you add delicious flavors of summer and loads of antioxidants. 

Vitamin C red peppers lunches are a big plus, because they become even softer on the grill and half a cup provides only 14 calories. Another option: Dip chicken skewers with yogurt in sauces, as in this simple summer yogurt and spices, Chicken Skewers flat.

•  Zucchini

Raw, grilled, rolled, sliced ​​or diced, zucchini is the perfect summer vegetable. At only 20 calories per cup, it has zero fat and cholesterol, and 35% of your recommended daily intake of vitamin C.

• Shrimp cocktail

Ideal for a snack mid-afternoon cocktail at a party, or for a light lunch, shrimp are rich in protein and low calorie way to get excited. They provide about 14% of your recommended daily intake of iron, and a portion of 3.5 ounces is less than 100 calories. 

We like topping on salads, eat them plain or grilling

Easy Tips To Have Glowing Skin This Summer

Summer is back with a bang and we are pleased that the days and nights cooling bone numbing are finally over. But now we must prepare for the heat, sweat and skin problems that come with it. Human skin is extremely sensitive and the sun was glaring makes things worse for us. UV rays from the sun damage our skin and can lead to disastrous results if they are not well taken care of in time. Lifehacker India has compiled a list of the top 5 tips to help you get glowing skin this summer. Follow these to protect you against the harmful effects of the sun while you get a glowing skin that you will love to flaunt.

1. Keep yourself hydrated

Water is the key solution for the majority of our skin problems. Furthermore quench your thirst, water really works wonders for your skin. Natural products such as coconut water, fruit juice or just a glass of cold water is all you need to keep you well hydrated. It also detoxifies your skin and keeps it soft and supple, just the way you want.

2. Cleansing

Cleaning gives your skin the moisture it needs, and also maintains clean and free of dead skin cells. If you use the trademarks, look for cleansers with Aloe Vera and Cucumber bases. You can also mix yogurt and honey to make a natural cleanser that will cleanse and moisturize your skin. Wash in cold water for added benefit.

3. Toning

After cleaning, the next step for a perfect glowing skin is invigorating. While cleaning frees your skin of unwanted toxins, toning ensures that your skin remains strong throughout the summer. It gives your skin the moisture it needs, and also keep it clean and free of dead skin cells. The level of the pH of the skin is also balanced with tone, leading to a healthy skin. Glycerin and rose water, when mixed, work as a toner made ​​perfect home. Tone your skin with this mixture before going to bed will not only give you a healthy skin, but also take care of pimples and other skin problems that worry 

4. Moisturizing

When the sun shines on you, it sucks moisture from your body and skin, which can be extremely harmful in the long term. To prevent dehydration of the skin, make it a point to moisturize your skin as well. Water based moisturizers should always be preferred to those based on oil as waste oil may not suit your skin type.

5. Yoga

All the above steps will keep your skin glowing during the summer, but yoga, undoubtedly double benefits. Morning yoga exposes your skin to fresh air. It also increases blood circulation in your body and stimulates the blood supply. If you can not spend much time for yoga, make sure you walk as much as possible during the day. This will also help your blood circulation.