Love Your Summer Workout with these 10 Tips

You should take extra care when exercising in warm weather. The following tips will keep you safe in the heat:

1. Exercise in the early morning or after the sun sets, avoiding the sun’s mid-day heat. Or, find a shady new route with Road Runners Club of America (rrca.org), which features running routes around the country via Google maps. You can also log on to online weather sites, which offer local parks forecasts, a fitness comfort indexes, and hourly forecasts to help you figure out the best time of day to get your sweat on!

2. Take frequent rest and water breaks, every 5-10 minutes or so, allowing your body to recover so that you can make it to the end of your workout. Try this: slow down or rest and hydrate between each of your favorite songs. The 10-15 second break will allow you to keep going for the next tune.

3. Drink water before you feel thirsty. By the time you feel thirsty, you are already dehydrated. This is especially true as you get older. Carrying a small water bottle or using a backpack containing a specially-designed water system are two great options.

4. Avoid beverages with alcohol and caffeine because these can cause dehydration. Choose water or a low calorie sports drink.

5. Drink fluids before, during, and after exercise. You know if you are well-hydrated if you have pale yellow or clear urine and if you are using the bathroom every 2-4 hours.

6. Comfort is key. Wear light, loose fitting clothing, made of breathable fabric in light colors so that your workout wear doesn’t get in the way of your workout.

7. Reduce speed or distance as needed. The hotter it is, the harder your body has to work -- so if you normally walk at a 18-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 20. If you have a heart rate monitor, this is the time to use it. Or, try the the "talk test". Recite the Pledge of Allegiance or any nursery rhyme that you remember from your school days. (murmur it under your breath if you're worried about getting funny looks). If you can still hold a conversation, but have to take a few breaths every sentence or so, then you know you are at a good pace.

8. Exercise indoors during ozone alerts, extreme heat, and very high humidity. Enough said.

9. Listen to your body. Stop exercising if you feel chest pain, short of breath, dizzy, lightheaded, weak, very fatigued, nauseated, or that your heart is pounding. Exercising with a buddy is always a good idea in the chance of emergency.

10. Use sunscreen, hats, and sunglasses to protect your eyes, head, and body from the sun’s harmful rays. Make sure your sunscreen is not expired, too!

For more tips on exercise, nutrition, and overall health contact your personal health coach at myGPNS.com.

Adapted from move.va.gov by Coach Katrina Seidman MS RD LDN, NASM-CPT

Sleep Right Tonight and Every Night - by Coach Jared

Seems like many of us, even when we think we’re getting enough sleep, probably are not. Experts say we should have 7.5-9 hours of sleep per night. Some of us get that but might not be sleeping soundly, effectively getting one hour less than the alarm clock shows. Others insist they don’t need that much, but then they wake up and switch on the coffee maker amidst the din of a buzzing alarm clock. And for some of these people the coffee “flows like water,” so to speak, all the way through lunch!

But yes, there’s an ideal range for a reason. Everyone’s needs are a little different. So how can we quickly tell if we’re getting enough sleep? According to sleep researcher and Cornell psychology professor James Maas PhD, if you can relate to any of the following scenarios, you might be lacking some sack time.

• You fall asleep within 5 minutes of your head hitting the pillow.
• You NEED an alarm clock to wake up each morning.
• A warm room makes you drowsy
• One alcoholic beverage makes you feel sleepy
• You sleep more on the weekends than during the week.

Many of you might be sitting there pleased that you didn’t fit into any of those categories. Well if you didn’t, that’s great! But if your nightstand has a bottle of prescription sleep medicine on it then you’re still missing the mark. Not being able to quiet your body and mind enough for sleep is a huge problem. Suffice it to say, this is a normal, natural and mandatory process of the human body that our society and culture is gradually rendering less and less normal.

If you’re among MANY of us who are not sleeping enough, whether for lack of time or lack of ability, there are some natural steps you can take.

• Time “management” is of the essence. Get to bed earlier. There is an ideal time of day for your body to rest. Sleeping later is not usually the answer.
• Before bedtime try to avoid large meals, high protein and high fat foods (like meat), spicy foods, caffeine and alcohol.
• Avoid exercising within 2-3 hours of your desired bedtime. But DO exercise each day, it will improve sleep quality.
• Abstain from computers, television, cell phones and other backlit digital media devices within an hour of going to sleep.
• Quiet your mind with some relaxation exercises before bed. Deep breathing, meditation, yoga etc.
• Drink some herbal tea. Believe it or not, Sleepytime® tea might just live up to its name. Look for herbs like Chamomile, Valerian, Passion Flower and Hops.

Reference: Better Nutrition, August 2011 - “The ABC’s of Getting ZZZZZZZZZs” by Vera Tweed.

Hot Off the Grill: Healthy Summer Recipes

For many of us, warm weather means firing up the grill, which imparts a unique, smoky flavor, to whatever is cooked. Grilling is also a quick, relatively easy cooking method requiring minimal clean up, making it perfect for busy weekdays and relaxing weekends. Try these easy recipes on your family before summer slips away.

Perfect Flank Steak
Serves 5

Ingredients
1 flank steak (~1.25 pounds)
1 tbsp (3 cloves) minced garlic (or more if desired)
2 tbsp soy sauce
1 tbsp balsamic vinegar
1 tbsp Worcestershire sauce
Lots of freshly ground black pepper

Directions
Combine all ingredients into a large zip-top plastic bag and marinate overnight or at least 8 hours.

When ready to grill, remove meat from bag, discarding remaining marinade, and use paper towels to remove excess moisture from the meat. Allow the meat to come to room temperature while you heat up the grill. Grill 3-5 minutes on each side, depending on thickness and desired doneness.

Remove the steak from the grill, and place a piece of aluminum foil on top, allowing the steak to rest for 5 minutes. Slice very thinly on an angle and serve with grilled zucchini (recipe below).

Nutrition information per serving (marinade not removed, so higher in sodium than if drained and dried): 184 calories, 3.6g saturated fat, 470mg sodium, 2g carbohydrate, 24g protein, 57% daily value vitamin B12, 26% daily value vitamin B6, 14% daily value iron, 25% daily value niacin and zinc, 30% daily value selenium

Simple Grilled Zucchini
Serves 5

Ingredients
10 medium-sized zucchini
2 tablespoons olive oil
Salt and freshly ground pepper to taste

Directions
Slice zucchini into long flat strips, about ¼’’ thick. Place into a bowl and toss with oil, salt, and pepper. Grill for about 5 minutes on each side, or until desired tenderness.

Nutrition information per serving: 77 calories, 5g unsaturated fat, 36mg sodium, 455mg potassium, 7g carbohydrate 2.5g fiber 3g sugar, 1g protein, 40% daily value vitamin A, 13.8% daily value vitamin C, 10% daily value magnesium, 16% daily value manganese

UV Protection From the Inside Out

These days sun protection is virtually synonymous with physical barriers to the sun’s rays, mainly sunscreen products and opaque clothing. The FDA, the Environmental Working Group and most other sources for consumer education will list these two factors as primary for protecting skin and preventing disease. However, we are missing from this seemingly simple equation the influence of the human body’s internal ability to protect and take care of itself.

Now let’s be clear. The sun can be strong. People have different skin types, sensitivities and levels of susceptibility to skin damage. There is no replacement for directly blocking the sun’s rays with physical barriers like clothing and sunscreen. But we cannot ignore the fact that the human body is truly expert at protecting itself from external stressors, ie… the sun, to prevent disease. How else have millions of our ancestors across the globe survived for thousands of years without sunscreen? On a daily basis, your body’s natural defenses fight off more foreign invaders and neutralize more potentially harmful agents than you can count! Without these internal measures, I don’t care if you slather yourself in SPF 100 and wear a full body suit at the beach, you will suffer skin damage from sun exposure.

So what aids in our body’s natural ability for sun protection and how can we influence these mechanisms? Certain compounds like antioxidants, enzymes, phytonutrients and minerals function to absorb, counteract and repair the damage caused by sun exposure. They offer an internal protection that may be influenced (get ready for the good part) through DIET!

Yes, here is the concept that constantly gets overlooked. In honor of UV Safety month I wanted to bring it to you. Your body’s innate ability for sun protection may be influenced by the food you eat! Specific nutrients thought to play a part include carotenoids (Vitamin A) like lutein and zeaxanthin, tocopherols (Vitamin E), Vitamin C, selenium and flavanoids (a class of plant nutrients). The following list will shed some light on where to find these nutrients in your diet.

• Carotenoids – dark green leafy vegetables (kale, spinach, collards, chard, turnip greens), zucchini, lettuce
• Tocopherols – sunflower seeds, almonds, olives, pine nuts, mixed nuts, avocado
• Vitamin C – guava, bell peppers, oranges, broccoli, Brussels sprouts, strawberries
• Selenium – Brazil nuts, mushrooms, various types of fish, poultry
• Flavanoids – raspberries, blueberries, blackberries, cherries, citrus fruits, green tea

So when it comes down to it, here is just another way to explain to your friends why you eat so many fruits and vegetables all the time! Not that you needed one.

The Mighty Walnut

A recent research study reported that, relative to its fellow tree nuts, the walnut is the mightiest nut of all. Based on a comparison of antioxidant quantity and potency, walnuts took a landslide victory over almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias and pecans. Walnuts are like the kale of the nut family. Yes, kale is that much better than other vegetables!

So let’s step back a second and take a look at nuts in general. Delivered from nature as a perfectly packaged little food, protected from the elements by a hard shell, all nuts can be considered nutritional powerhouses. As a high quality protein source, they can serve as a replacement for animal protein in a vegan or vegetarian meal. They are packed with minerals such as Manganese, Magnesium, Copper and Selenium, along with B-vitamins, vitamin E and fiber.

However, the nut’s true notoriety, whether positive or negative, usually comes from its supply of fat. This quality makes it one of our more calorie dense foods, causing many people to avoid it. Interestingly, studies have shown a reduced risk for obesity and weight gain in correlation with increased consumption of nuts and seeds. Plus it turns out that this fat, predominantly mono and polyunsaturated, is to thank for all this positive press that walnuts (and other nuts) have been getting lately. You see, the fats in nuts are actually quite delicate, so they come packaged along with antioxidants, which provide protection from environmental stressors like air, heat and light. Of all the nuts, walnuts contain the highest levels of omega-3 fats, which are some of the most delicate fats and thus require the greatest quantity and potency of antioxidants to protect them.

While they are an incredibly healthy food, nuts should be eaten in limited quantities. Stick to a handful a day. Just imagine you had to crack each individual nut out of its hard shell… how many would you eat? That’s how many you should have. When possible, consume nuts raw, not roasted. The heat from roasting may compromise healthy fats while destroying antioxidants and live enzymes. Finally, stick to unsalted nuts. All that salt makes a handful feel like such a tease!

American Chemical Society Report
http://www.eurekalert.org/pub_releases/2011-03/acs-wat030911.php#

A Summer Side to Soothe the Senses

In many of the hottest climates around the world, the overarching theme of the local cuisine is spice! Think Thai, North African or Indian food – all cultures based close to the equator that commonly use a level of spice and heat in their food deemed intolerable by many outsiders. The rationale is that the spicy food makes you sweat, which facilitates cooling of the core body temperature.

In the United States, our hot weather summer cooking tends to take a slightly more straightforward approach. We utilize the cooling and hydrating effects of cold, raw foods like fresh fruits and vegetables to keep us going in the summer heat.

This week’s recipe is the perfect summer salad, primed to take advantage of both these methods. A simple combination of citrus with Bibb lettuce brings a cooling and hydrating effect while avocado provides a dose of healthy fat. As is, this recipe has a slight sweetness that makes it a perfect pair for a hot and spicy main dish. However, the addition of a little cayenne pepper to the dressing will kick it up a notch and bring the soothing properties of this dish full circle. Top it with some grilled shrimp and call it a day… or a warm summer evening!


Mandarin Avocado Salad w/ Lime Vinaigrette

Prep Time: 15 minutes
Yield: 4 side dishes OR 2 entrée size portions

Ingredients
1 head Bibb lettuce, leaves torn
¼ red onion, sliced very thin into rings
¾ avocado, diced
2 mandarin oranges, peeled wedges

Dressing:
1 tablespoon fresh lime juice (about ½ lime)
1 teaspoon tamari
½ teaspoon honey
1 teaspoon chopped cilantro
¼ teaspoon cayenne pepper (optional)
2 tablespoons extra virgin olive oil
Fresh cracked pepper

Combine lettuce, onion, avocado and orange wedges in a large mixing bowl. Combine lime juice, tamari, honey and cilantro in a separate bowl and stir. Slowly add olive oil while whisking vigorously to incorporate evenly. Add cracked black pepper to taste. Pour vinaigrette over salad, toss and serve.


An original recipe by Jared Rice, 2009.

Be an Optimist and Reduce Your Disease Risk

How might optimism work to make people less vulnerable and pessimism to make people more vulnerable to cardiovascular disease? The possibilities divide into three large categories:

1. Optimists take action and have healthier lifestyles. Even more generally, people with high life satisfaction (which correlates highly with optimism) are much more likely to diet, not to smoke, and to exercise regularly than people with lower life satisfaction. According to one study, happy people also sleep better than unhappy people.

2. Social support. The more friends and the more love in your life, the less illness. It has been found that lonely people are markedly less healthy than sociable people. Happy people have richer social networks than unhappy people, and social connectedness also contributes to a lack of disability as we age. Misery may love company, but company does not love misery, and the ensuing loneliness of pessimists may be a path to illness.

3. Biology: the immune system and stress. It has been demonstrated that the blood of optimists has a feistier response to threat (more infection-fighting white blood cells called T lymphocytes produced) than the pessimists. Another possibility is common genetics: optimistic and happy people might have genes that ward off cardiovascular disease or cancer.

Another potential biological path is repeated cycles of stress. Pessimists give up and suffer more stress, whereas optimists cope better with stress. Repeated episodes of stress, particularly when one is helpless, may lead to long lasting inflammation.

Material adapted from Flourish, by Martin Seligman, Ph.D., University of Pennsylvania