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.)

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

Ways To Drink Water Effectively During Exercise

If you plan to exercise regularly, you should know how to drink water effectively to prevent your body from getting dehydrated. Water is essential for anyone who works because it helps rid your body of toxins that are released from your muscles during a typical workout. It also helps to replenish your body because of the amount you sweat during a typical training session. Your muscles can become dehydrated and begin to cramp if you do not take enough water. That said, you should not wait until you start working to get water in your system. There are three times that you should drink water if you plan to work on.

How to Drink Water before Exercise

Waiting until you are ready to work on drinking water is a big mistake. None of the water you drink when you start working on your turns fast enough system to help your body. Instead, you need to drink water two to three hours before you work to hydrate your body properly. This allows your body plenty of time to get hydrated and get ready for a workout. So when you start to sweat the beginning of a workout, all that water is in fact the condition that you have built in advance.

How to Drink Water during Exercise

Once you have yourself hydrated before exercise, you must ensure that you stay hydrated while you exercise. As you sweat , the water you drink before your workout will be lost. Therefore, you must ensure that you drink about 8 ounces of water for every 10 minutes you work on . This does not mean that you must stop every 10 minutes to drink . But this does not mean that you should moisturize for each short break you get (you can even sip water during a race if you have) to get enough water in your system. Avoid taking huge gulps of water, however, and avoid taking too much water during a single break. For example, you may feel full and hurt your workout if you chug 30 ounces of water during a break. Instead , gradually taking in all cold water throughout your exercise routine, because cold water is absorbed faster into your system as the water in the hot water or room temperature. This is the most effective way to drink water during exercise.

How to Drink Water after Exercise

Once you have finished working , your body still needs water to replenish the levels that you lost during your workout. To help your body grouping , you need to drink a lot after too. In addition to water, you should try to drink a beverage that contains electrolytes that you lose a lot of these during the year . Regardless, you need to get fluids into your system to make sure that you help the healing process of muscle and stay hydrated later. And again , make sure to drink cold water to help get into your system quickly.
Drinking plenty of water is the best thing you can do for your body if you plan to exercise regularly. By staying hydrated , you will protect your internal organs and muscles prevent it from getting damaged by dehydration. So if you plan to perform effectively in the future , make sure you drink water before, during and after exercise.

Keep Your Weight Under Control

Are you interested in losing those unwanted extra pounds? Are you tired of going on and off in your dieting efforts? Would you like your weight under control? If this is the case, go on reading this guide will certainly be useful for you.

FEED HEALTHILY:

Go on a diet does not mean you need to feed your body only with a few leaves of lettuce boring. Instead, go on a restrictive diet will only discourage you easily and you will tend to fall into the temptation of cravings. Avoid fatty and oily foods, pre-cooked and processed foods as much as you can. Pack your refrigerator with tons of fresh fruit and vegetables, skim milk dairy products and lean meat.

WATER!:

Drink your eight glasses of water every day. It keep you hydrated, your skin is beautiful and with a healthy glow and make you feel less bloated. Water will help your kidneys flush more often and therefore you will lose the water you are retaining in your body.

EXERCISE!:

Or if you want to get rid of some weight or if you want to keep it stable, do as much aerobic exercise as you can. From walking to running, swimming and dance, there are many aerobic activities you can do. As you can see, it is not necessary at all, in many cases, to go to the gym, a nearby park can be great places to shake your body.

REDUCE:

Reduce your daily intake of sodium because it makes you feel bloated and mount your blood pressure. Also avoid saturated and trans fats and avoid sodas as they are delicious but fill your body with empty calories.

The Effects Of Christmas On Health

The effects of Christmas on health may vary depending on the perception and reaction to the season of the individual, but in general, the holiday season can actually be detrimental to health. This can happen for a number of reasons: First, people are more likely to eat and drink to excess over the holidays, which can lead to weight gain and difficulty sleeping. In addition, some people find that they become depressed around the holiday season, or may feel increased loneliness or anxiety, which is another way that Christmas can have a negative impact on health.

Over indulging with food and alcohol are one of the most common adverse effects of Christmas on health. People are more likely to eat unhealthy foods around the holidays, such as chips and dip, or Christmas cookies, to name a few. These types of foods can cause weight gain and lead to an increase in cholesterol levels, which may even contribute to heart disease, combined with overwork shoveling snow at this time of the year, which could lead to a heart attack. Excessive drinking also leads to adverse effects on the health of Christmas, can contribute to a feeling of fatigue throughout the day, and can also make car accidents more likely.

Some people also find that stress , anxiety, or feelings of depression increase around the holidays. This can happen for a number of reasons , individuals may feel compelled to spend money they do not have gifts, they may feel lonely if they do not have someone to share the holidays with , or they might feel stressed to spend time with family . These are all examples of the potential negative impact of Christmas on health over the overall negative effects of depression and anxiety , these conditions can also exacerbate the problems of alcohol and overeating already discussed . Some people find that participation in therapy can help to cope with their feelings that arise during this time of year .


Of course, do not need the Christmas effect on health to be negative . These negative effects can be mitigated by looking at what we choose to eat and drink , and consciously try to make healthy choices throughout the season. Keeping up with exercise can also help reduce stress and anxiety. In addition, make a budget and try to stick to it may be able to help with stress -related money , some people find that doing a secret Santa gift exchange within the family is a good option , for example. This is because it allows people to buy a gift for one person rather than everyone in the family.

4 Worst Holidays December Diet Mistakes

It's that time of year when the holiday calories lurk around every corner. Family parties, office meetings, parties Saturday night ... you get the picture.

But even if you try to be "good" around the holidays and stick to your healthy lifestyle, you might still be make mistakes that let you plan a few more pounds coming new year. Avoid these mistakes dietary December!

Skipping meals to save calories for later

You might think "save" your calories for a splurge later in the day (a Christmas party, for example) is a good idea, but you can actually set you up for a food disaster. If you have not eaten all day, you are likely to deceive the second you are faced with a spread of appetizing food. Instead, eat normally and make small cuts calories throughout the day. For example, hold the cheese on your breakfast sandwich or go dressing your salad lunch. These small changes add up, so when it's time to splurge later you "saved" calories without starving yourself all day, which of course makes navigation interim tariff party much easier .

Thinking “healthy” calories don’t count

I always used to think if I choose healthy foods (vegetables vegetables and dip) on not so healthy foods (bacon wrapped scallops) at a Christmas party, the calories do not really count. Of course, vegetables and dip and appetizers like good health, such as hummus and crackers or spiced nuts, options are generally low in calories, but still add calories, especially if you nibble on them all night. Instead of overdoing it, try using a small plate to serve you. A visual representation of what you eat will help you keep even healthy calories in check.

Feeling a little too festive with the holiday cocktails

Have a glass or two at a Christmas party is a wonderful way to relax, have fun, and participate in the joy of the moment. However, it is easy to feel a little too festive once you've had a few glasses of spiked eggnog. And it is not only consume too many calories. If you drink too much, you do not have much control over what you eat, which can ultimately lead to your pants feel a little tighter. If you feel out of place without a drink in hand, you can pace your alcohol consumption of soda water alternating with a lime wedge in between alcoholic drinks. And here are some additional ways to enjoy guilt-free cocktails!

Assuming you can just work it off

Regular exercise is a great way to manage excess calories during the holiday season, but it can not do for all of your mistakes diet. For example, a piece of pecan pie will cost you about 500 calories. If you want to work out in the gym, you will be trudging along on the treadmill for nearly an hour! Who has time for that? Staying active will help you keep the holiday calories in check, but do not count on your workouts to finally keep the pounds off.

How To Avoid Holiday Weight Gain

Beware 

Even if you have superhuman willpower, the holiday season is a challenge for everyone. Staying on track can seem so daunting, you feel like a swan dive into the eggnog and sending your reasonable routine in hibernation until the new year. But as we all know, excess weight does not disappear with decorations. And nobody wants to start the new year in the hole, the body is concerned... Turns out, there's no need to. "You can have fun without throwing away your healthy habits,"

Weigh yourself twice a week

This is often enough to make sure you stay on track, but not so often that it takes all the fun holiday noshing. you have to step on the scale first thing in the morning when the stomach is empty.

Start your day with a bang

Exercising in the morning can help ensure better behavior all day long, the women worked out in the a.m., they not only moved more the rest of the day, but they also responded less to pictures of tempting food compared with the days they didn't do a morning workout.

Be so picky

Peruse the buffet before you load your plate to avoid foods you don't really want, for instance, you could take or leave sushi but adore sliders, don't start with the tuna rolls hoping to be able to resist the two-bite burger.

Just say no

Work it and you get stronger. What's key is to practice keeping yourself in check in non-food situations, too. Whether you're driving in rush hour traffic or dealing with a temperamental kid, there are challenges that require self-control, Succeed in not honking at that rude driver, he explains, and you'll be better able to resist dessert at the party.

Avoid banking calories

Cutting back all day so you can indulge at an event that night only sets you up for a pig-out. Why? You're freaking starving! It's easy to get out of control when you're faced with high-calorie choices, Be sure to eat your three squares and a couple of snacks. Aim for lots of fruits and veggies, whole grains, and lean protein.

Don't swear off desserts

But practice the three-bite rule to keep your sweet tooth in check. You'll get that amazing first taste, a satisfying middle one, and then a lingering third bite.

Eat your H20

Instead of trying to lose eight glasses of water (almost impossible when you're busy), a green salad with a drizzle of balsamic vinegar and a few slices of avocado. These water-rich foods help you stay hydrated, so everything moves through your system faster,

Brew up a pot of peppermint tea

Research shows peppermint can help calm stomach muscles and reduce gas

Chew slowly

We know: When your to-do list is never-ending, it's hard to make yourself downshift, even at mealtime. But eating fast is a quick recipe for an expanded waistline. 

Here's why: "The more air you swallow, the more bloated you'll get.

Keep calm and kick cravings

Stressed by the sight of that holiday spread? Take deep breaths before you grab a plate. Research suggests that women who practice stress reduction techniques are able to prevent weight gain. 

Close your eyes and focus on your reaching for 30 seconds. Then reevaluate whether you really want to fill your plate; chances are you don't.