As summer draws near, people exercising outdoors – from newcomers to top athletes – should make adjustments or their workouts could suffer, says Marni Sumbal, a prominent exercise physiologist and board-certified sports dietitian.
Sumbal’s 5 Top suggestions to train smart in hot weather:
1. Reduce the intensity, stay inside or work out during off-peak hours. For the first month of hot weather, scale back until your body adjusts to the heat. Pushing too hard too soon can lead to fatigue or injuries. If you don’t want to reduce the intensity, work out either early in the morning or later in the evening, when the sun is down. You can also spend at least part of the workout indoors.
I’ve never been one to eat much protein and after becoming vegetarian about 8 years back, I ate even less of it. What I found is that when you don’t eat enough, you start eating everything in sight in order to fill the void your body is trying to fill, only to find you never actually fill up! Protein is a must, the body needs it to be strong and healthy. Your body uses it to repair tissue (which is why it is so important athletes and body builders get plenty of it). The body also uses it to make enzymes, hormones, and other chemicals the body needs in order to maintain proper functioning. Protein is also necessary in order to strengthen bones, muscles, cartilage, blood, and even the skin. Being a beauty blogger, I can’t tell you how important it is for healthy, strong, shiny hair too!
When you don’t get enough protein, the body’s metabolism slows down and is sluggish. You find it harder to lose weight. Your immune system is weakened. You may even experience mood swings, joint or muscle pain, and have a harder time concentrating. Women should instead be aiming to get 46 grams of protein a day, (or about .5 x your body weight) and men should be getting about 56. If you’re not getting much protein in your diet, it might be time to explore some more nutritious options to help your body stay strong and healthy.
Luckily, being a non-meat eater, I’m not out of options when it comes to getting my protein. Apart from meat, dairy, and eggs, Protein can be found in many plant-based foods, even in spinach! I eat a diet full of beans, legumes, lentils, tofu, quinoa, oatmeal, hummus, peanut butter, nuts, and seeds. I also love to start my day out with a protein shake or smoothie and add some protein-rich superfoods such as unsweetened cocoa powder, flax seed, chia seeds, hemp seeds, almonds, and spirulina. In fact, if like me, you’ve never been much of a big meat-eater, to begin with, there are still lots of ways you can still get that 46 grams of protein in a day!
A yummy protein powder I have been drinking and loving lately is Ascent Native Fuel Micellar Casein and Native Fuel Whey powders. Ascent Native Fuel is made with native whey, the new benchmark in whey protein purity. Native whey is the least processed protein available today because it’s filtered directly from high-quality milk. Native whey also contains naturally higher levels of leucine, the key amino acid for stimulating muscle protein synthesis.
In a weight-obsessed world, it’s no wonder many go to extreme measures to lose those few extra pounds, often times risking their own health in the process. As any doctor will tell you, being overweight has it’s own significant health risks. How then do we find a balance, and with so many supplements out there to help in weight loss, how in the world do we know what to safely and properly take?
For many, limiting calories, eating smaller meals more often, making better food choices, and working out regularly is enough to help shed that weight, although oftentimes, not fast as this can be a very slow process, but generally a more healthy one with few health and safety risks. Still, only losing about 2 pounds a week (on a good week) is about as good as you will do, at least for most of us (especially women, as men are able to lose weight quicker).
Sometimes though, some of us find ourselves in situations where no matter how well we eat and how regularly we work out, those pounds are just not coming off. In which case, seeing your doctor will most likely benefit you best, as trouble losing weight can often be associated with health issues such as an underactive thyroid, and your doctor can help you rule this out or any other issues that may be keeping the weight stuck to you. Your Doctor can also help aid you in finding supplements that can be beneficial to your weight loss
Over the years we’ve seen many drugs and supplements come on the market that are able to do just that, but oftentimes may not be found safe for most users. One such drug is Phentermine. Phentermine is a psychostimulant drug of the substituted amphetamine chemical class. Similar to amphetamine, it helps raise energy and suppresses the appetite, but should only be taken short-term, and with the recommendation and watchful eye of your doctor, as Phentermine can produce cardiovascular, gastrointestinal, and CNS side effects, as well as rare cases of pulmonary hypertension and cardiac valvular disease.
Bikini Season is coming! Yay! But also.. Yikes! Winter eating has totally caught up with me and I’ve been scurrying to shed some of those winter pounds I collected while splurging on those warm comfort foods and yummy Holiday Treats!
Over the last couple of months, I’ve been working hard to get fit and shed those extra winter pounds! Along with eating better and being more active, I found and have been using an amazing natural herbal supplement that has really helped me shed the extra weight FAST!
The Expertly developed SkinnyMint Detox Tea herbal blend is nothing short of a miracle when it comes to aiding in some extra weight loss quickly and efficiently. SkinnyMint Detox Tea 28 Day Cleanse is a healthy natural way to detox the body of harmful toxins it has stored up over the winter, and help you lose weight!
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At SkinnyMint, they focus on mindfulness, well-being, health and happiness and ass a result, they’ve designed teas that will work to help your fitness goals, aid healthy eating, and most of all — help all women to feel good about themselves, and to embrace the bodies they have!
It consists of 2 steps, the Morning Boost Tea and the Night Cleanse tea (taken every other night for 28 days!) These delicious and nutritious teas help Boost energy levels, prevent overeating, aid in digestion, help boost metabolism, cleanse the body of toxins, and also reduce caffeine dependencies! These tea’s are synergistically combined for maximum effects!
Made in Germany, SkinnyMint ethically sources it’s ingredients and stays true to itself as a responsible tea maker. SkinnyMint Tea emphasizes that this is about lifestyle change! They don’t promise miracles, but they do promise a kick start to healthy eating! SkinnyMint doesn’t believe in compromising your health for any extreme weight or fitness goals, but instead believes in stopping excess weight gain, and encouraging healthy behaviours.
How it Works
March is National Nutrition Month, which is a time to shed some light on our food choices and how we can develop some sound eating and physical activity habits. The health professionals seem to agree that American families desperately need both of them. In fact, the Centers for Disease Control and Prevention (CDC) reports that nearly 21% of adolescents are considered obese, and over 17% of kids ages 6-11 are. Yikes! This is an epidemic we can no longer afford to turn our backs on!
“With so many processed and convenience foods available, so many families have lost sight of the connection between food and health. While many of these foods seem to fit in our busy schedule they may be setting us up for chronic diseases later on. Diet-related diseases like coronary artery disease often start in early childhood,” says Dr. Nimali Fernando, a Fredericksburg, Virginia-based pediatrician who founded The Doctor Yum Project. “It’s important for families to make their health a priority through healthy eating and being physically active. Parents hold the key to making this happen, by being role models providing a culture of wellness in the home.”
One major problem that is plaguing kids today is the amount of added sugar that they are consuming. The CDC reports that Americans are consuming too much sugar, which can lead to health problems such as weight gain, obesity, type 2 diabetes, and heart disease. They estimate 2-19 year-olds are consuming an average of 16% of their daily calories from “added sugars” (sugars and syrups that have been added to foods and beverages when they are prepared).
In addition to cutting back on the added sugar, there are numerous other ways that parents can help create healthy family habits, including these 6 Easy Tips:
1. Spend more time cooking at home, rather than dining out or grabbing fast food on the go. Food prepared at restaurants is often loaded with added sugars, fats, and sodium. Parents can help teach healthy habits by getting kids in the kitchen to help prepare the meals. Using Doctor Yum’s free Meal Maker Machine on doctoryum.org, families can quickly create custom healthy recipes, using ingredients they already have on hand.