May 7, 2015

5 Tips to Exercise Safely this Summer

Exercise Safely This Summer

Summer is right around the corner, and I don’t know about you but the summer heat is already here. For a lot of people, summer is one of the most active times of the year, but it also can be dangerous to your health if you are not careful. Follow these 5 simple tips to stay healthy during your workouts this summer:

Drink Plenty of Water

You should drink two glasses of water an hour before you begin exercise, and consume another glass of water every 20 minutes during your workout. Don’t wait until you are thirsty, because at that point you are already getting dehydrated. Finish up your work out with another 2 glasses of water over a 2 hour period. It may sound like a lot of water, but you’re replenishing the water you lost during your exercise in the heat.

Here are 5  tips to exercise safely this summer:

Decrease the Intensity

Heat and humidity raise your heart rate, and your body has to work harder. So maybe try some alternative forms of activity, like swimming, walking or biking.

Schedule Your Workouts

Try to schedule any outdoor exercise for the coolest part of the day. If you can’t get your full work out in before the heat of the day, try splitting up your workouts into two shorter sessions that can take place during those cooler hours.

Dress Appropriately

Wear light colored, moisture-wick clothing that is breathable. The goal is to pull moisture away from your skin, which will leave you cooler and drier. Avoid any dark-color clothing as it absorbs heat.

Acclimate Yourself

It takes the body 10 to 14 days to adjust to new temperatures, so plan your work outs accordingly as the summer heat increases. In my opinion, it’s always easier to move your workouts inside.

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May 6, 2015

What is a Calorie?

Low calorie peanut butter cookies

Photo courtesy of Flickr User Denise Krebs

So, what exactly is a calorie? A calorie is the amount of heat required to heat 1 liter of water by 1 degree; basically a measurement of energy. In reference to food, calories are the amount of energy that food will provide. For example an orange is 45 calories and therefore will provide you with 45 units of energy. We all need calories to fuel us for daily living, but calorie needs can vary based on the individual.

How do you determine your calorie needs? Calorie needs are affected by many factors such as height, weight, metabolism and activity level. There are many equations that can help you estimate your own individual calorie needs and the Mifflin St. Joer equation is commonly used by doctors and dietitians. (more…)

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May 5, 2015

Review: Slim Down South Cookbook

Carolyn O'Neil Cookbook

Recently I had the opportunity to sit down with Carolyn O’Neil, who is the author of a new cookbook entitled, “Slim Down South.” Carolyn and I go waaaaayyyyy back…. I interned with her when she was the host and producer of CNN’s “On the Menu.”

At that time – many moons ago – I was attempting to make my way into the world of nutrition as a dietitian and Carolyn was (and still is) a true pioneer. She was one of the first registered dietitians to bridge the nutrition and communications gap. Before that, most of us served in more traditional roles such as working in hospitals, assisted living facilities, schools, etc. (more…)

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May 5, 2015

Quick Tip: Incorporate Whole Grains.

Make buckwheat pancakes. Serve stir-fry over bulgur. Substitute millet for rice in curry dishes. Whole grains have more fiber and nutrients than refined carbohydrates.

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