Smart Ways to Eat Healthy During the Holidays

By: Heather Caplan

The parties can pile on the pounds and the stress this time of year, but you can escape the holiday season unscathed with these smart and calorie-conscious tips.

They say taxes and death are the only two constants in life, but it sure seems like the holidays circle around all too quickly each year. And with those sacred and merriment-filled days comes a familiar angst: the eating, drinking and family gathering seem endless, while sleep and normal stress-management routines take a back seat. This year, take a different approach—one that allows you to enjoy your favorite holiday foods—and keep your health and sanity in check.

1. Find New Ways to Move

If your exercise routine feels laborious or tedious already, chances are you won't get excited about doing it when you're tired, overworked and overbooked. Instead of sticking to the same 30-minute jog or routine gym session, branch out and find new ways to move that sound fun to you.

Try a new workout class. Recruit a friend or family member to join you. Organize a family activity like ice skating, a hike or even a scavenger hunt. Find an indoor climbing or swimming facility that has holiday-friendly hours. Or, if your head just isn't in it for a traditional workout, keep your body moving by cleaning out closets, digging out the holiday decorations or volunteering for physical prep tasks like hanging up holiday lights. Moving big boxes, bags and piles can help you work up a sweat, too.

2. Make Protein the Star

Holiday party spreads may offer a plethora of dips, chips and vegetable or fruit platters, but one way to actually fill up and feel satisfied when faced with all those endless little bites is to make protein one of your plate's primary features.

Higher-protein diets increase satiety (compared to lower-protein diets), meaning you're more satisfied and less likely to overeat. Opt for plant-, fish- or animal-based proteins, egg-based dishes, sliced meats or cheeses, bean salads or bean-based dips, yogurts and nut mixes. Then add the sides of fresh fruits and vegetables, grains or finger foods.

3. Go Meatless for One Meal a Day

Ample research shows that plant-based diets promote health. Go meatless for one meal a day to add some variety to your plates and enjoy foods that can help lower blood cholesterol levels, promote blood sugar control and reduce risk of cardiovascular disease.

This may mean having a black bean burger instead of a beef patty, topping salads with chickpeas instead of grilled chicken or steak, or having a vegetable stir-fry over brown rice with roasted tofu instead of shrimp for dinner. If your friend or family holiday parties tend to go heavy on the meat-based entrees, try balancing your day with a plant-based lunch or breakfast.

4. Stock Up on Sleep

While it's not effective to bank sleep hours during the week in preparation for late nights out on the weekend, it is helpful to make a habit out of prioritizing sleep as often as possible. Adequate sleep is associated with better stress-management abilities and a healthy balance of hunger and satiety hormones (ghrelin and leptin, respectively). Inadequate sleep, which is defined as less than the recommended seven to nine hours per night, may lead to changes in appetite and mood.

On the flip side, chronic high stress levels may impact quality of sleep. It can be a vicious cycle. Try to avoid this by getting seven to nine hours of sleep per night as often as possible. Develop a sleep routine to help reduce stress levels before bedtime and improve sleep quality. Yes, that might mean putting the phone down.

5. Have One Fancy Holiday Cocktail

If you're a big fan of eggnog-, cranberry- or peppermint-infused cocktails, enjoy one during your holiday party-hopping—but keep to just one for the night. Make a switch to something lighter (in calories and probably alcohol content) such as wine, a dark beer or an alcohol-free beverage like sparkling water.

6. Practice "Less Is More"

Instead of trying to taste all eight dessert varieties, the six dips on the snack table, and a sample of all four versions of the holiday stuffing, pick one from each category to enjoy. Adopt the "less is more" philosophy as you fill up your plate at a holiday buffet or as you develop the menu for your own party.

Take a look at what's being offered, and pick one or two favorites to sample. Having too many choices is overwhelming—and your quest to try one of everything may lead you to eat more than what's satisfying. Save that decision-making energy for something more productive, like the willpower to put the phone away as you try to get more sleep.

7. Eat When You're Hungry

It can be tempting to eat less during the day when you know you have a big party at night, but basic healthy eating can come down to honoring your hunger. An intense hunger, as the result of skipping meals or snacks to "save calories" for later, may actually trigger overeating later on.

In addition, research has shown that "highly palatable food"—aka, the delicious kind—can be a trigger for overeating during times of high stress. Ignoring hunger can add even more stress to the mix.

Eat when hunger strikes—even if you're going to a party later. You may not be hungry at the party. That's OK. You can still enjoy your favorite cultural holiday eats if that sounds good. But you may crave smaller portions and eat less if you stick to honoring your hunger as it strikes, instead of saving it for party time.

reprinted from eatingwell.com

Why You Shouldn't Wait To Start These 4 New Years Resolutions

Don't wait until 2019 to be the best version of yourself.
by Alyssa Satara | inc.com

With the new year just around the corner, you're probably starting to reflect on the past year. Even if it's merely at a subconscious level, the ending of one thing and the beginning of another tends to stimulate the desire for change within yourself.

We've all seen ourselves (and others) commit to New Year's resolutions that hardly ever manifest. Which is why you should start preparing for that resolution now.

Here are 4 resolutions that you don't have to wait for the new year to start.

1. Working out

This is normally at the top of everyone's list.

If you're a regular gym goer, you've seen the trend. As soon as January comes around, the gym is packed--and by May it quickly starts to empty out.

If you want to incorporate working out into your schedule, why wait until 2018?

Start now--and try to pinpoint (ahead of time) all the reasons why you might give up this habit later on. That way, you can prepare for the times when you'll try to convince yourself, "Eh, I don't really need to work out."

Too many people make "starting" out to be a bigger event than it needs to be. You can start by just implementing exercise into your weekly routine without committing to a gym membership.

A lot of gyms have free trial periods. Once you've gotten in a rhythm of making time to work out, sign up and test a gym out for a week. Or you could drop in for a few yoga classes to ease into working out. And if you'd rather start at home, you can do that too. You can do all of this on your own of via YouTube.

Regardless of what exercise or activity you choose to do, simply creating the space in your schedule will allow you the opportunity to make working out part of your weekly routine--and that's what really matters.

2. Eating healthy

This resolution tends to go hand-in-hand with with the previous one. And while eating healthy is on the top of everyone's New Year's resolution list, it's a hard habit to stick to.

Unhealthy food can be addicting, and it's especial hard to be strict about your diet around the holidays (and all the delicious food that comes with them).

Still, this is an amazing resolution that you shouldn't have to wait for the new year to start. Whether it's cutting fatty foods out, or bringing nutritious ones into your diet, there's no "perfect time" to start eating healthy.

Today is as good of a day as any other.

More importantly, your entire diet doesn't have to change all at once. Try implementing one change, like cutting out soda, or ingesting more kale, and then moving on from there.

Last year, I found out I was allergic to red meat. It propelled me to shift towards a plant-based diet for my New Years resolution. I started by cutting out red meat before the New Year. By January I was hardly eating red meat, so I decided to cut out dairy too. In early March I cut out pork and chicken. And now, almost a year later, my diet is 97% plant based.

This seemed impossible this time last year, but month by month I chipped away to get results that felt good for me.

If you allow yourself to be conscious about your nutritional health now, you will have already made extreme progress on your resolution by January.

3. Being more productive

Reflecting on the past year may have made you realize all the little things you wish you had done but didn't have the time for. There is a reason productivity is constantly at the top of everyone's New Year's resolution lists.

Instead of waiting until next year, use the momentum you've gained coming to this conclusion to start trying to be more productive now.

Start that project.

Start working on the skill you've always wanted to acquire.

Read that book you've been wanting to read.

Productivity doesn't just happen. It's a habit that is refined over time. So the sooner you start being proactive about your productivity, the sooner your productivity will prosper.

This past year, when I was helping establish tech startup called Refugee Code Academy (RCA), I knew that with my full time job and hobbies I was going to need to make a shift in my life if I wanted to be able to dedicate the time I needed to launching a startup.

Even though I had a great team I was working with, I knew It would be time consuming.

So, before RCA got up and running I started practicing block scheduling, a concept where you coordinate your schedule by blocking out time for each activity. Planning my weeks (and even months) in advance was a headache, but it was well worth it in the end.

Each hour of each day had an activity. When I wasn't at work, I was working out or writing. When I wasn't doing that I made time to hang out with friends, and family, or to just sit around and watch TV. I became so organized with my activities that by the time RCA started taking up a lot of my time, I wasn't overwhelmed, because I had already been preparing for it.

Many of us feel the need to wait until the new year to develop that skill or start that project.

Why wait?

Start working on your routine now, and you'll start January three steps ahead of where you would have been otherwise.

4. Starting (or stopping) a habit

Breaking and creating habits is not an easy process. Which is probably why we wait for something pressing--like the New Year--to consider making that shift.

It's easier to put off things like quitting smoking until the New Year, just like it's easier to sleep in instead of setting your alarm to implement the habit of waking up early.

Whatever habit it is that you are putting off until the new year, consider making steps toward it today.

Regardless of what you want your New Year's resolution to be, you don't need to wait until 2018 to start practicing it. By implementing this "resolution mentality" into your life right now, you will create the space and regimen you need to actually stick to the resolutions you put in place for yourself this year.

The New Year is a wonderful time to set positive intentions. And the end of the year is a great time to start reflecting and manifesting these ambitions. Even if all you do is create a list, start thinking about and implementing your New Year's resolutions today--so you have a stronger chance of achieving your goals in 2018.

reprinted from inc.com

Get Yourself Back on Track After Thanksgiving

Did you eat so much pie that you are starting to look like a pumpkin?

Is the smell of gravy coming from your pores?

Did you learn the hard way what a food hangover is?

If you answered yes to any of these questions, you are not alone!

The results of a study by the Calorie Control Council concluded that the average American could consume as much as 4,500 calories and 229 grams of fat on Thanksgiving Day. According to USA Today, that’s equivalent to seven Burger King Whoppers or 15 Dairy Queen hot fudge sundaes.

Too many carbs, too much sugar, too much booze…

Chances are you knew that having a third serving of your Grandmother’s pumpkin cheesecake wasn’t the best idea, but in the moment you just couldn’t resist.

The good news is that one day of overindulgence is not going to irrevocably wreak havoc on your system. There are things you can do to help get your body and mind back-on-track.

1. Show Compassion

For yourself! It is incredibly important that you challenge any automatic negative thoughts (ANTs) you have and avoid blame, shame and guilt! This type of “stinking thinking” is sure to sabotage your attempts at getting back on track.

Remember, when you have thoughts that are negative, mad, sad, hopeless or helpless, your brain releases chemicals that make you feel bad. Conversely, every time you have a thought that is good, happy, hopeful, kind or loving, your brain releases chemicals that make you feel good.

2. Don't Skip Meals

Don’t try to make up for the extra calories by skipping meals the next day. That just leaves you hungry. Plus, skipping meals can trigger your metabolism to slow down and can throw off your hunger/satiety hormones.

Instead, focus on eating lean protein and lots of fresh vegetables, while avoiding sugar. The protein and fiber in the vegetables help to slow digestion, which will help you feel full longer, and keep your metabolism churning.

3. Get Moving

Exercising is a great way to get back on track. But don’t do a mega-workout to try to burn off all the calories you just ate. Just get moving. This helps control cravings, burns calories and helps to balance your mood and blood sugar. Go for a long walk (walk like you’re late), or maybe do some lunges, squats and crunches while watching your favorite holiday movie. Exercise will induce sweating out excess salt and helps you regain your sense of what a healthy body feels like.

4. Drink More Water

Your body fluids transport waste products in and out of your cells, while your kidneys and liver flush those waste products and other toxins out of your body. However, this process can only work properly and efficiently if you are well-hydrated.

Research shows that drinking water naturally curbs your appetite. It can also help you feel better fast, because drinking more water flushes out excess sodium to help you quickly de-bloat. And it gets things moving in your digestive system to relieve constipation.

It is recommended that you drink at least 84 ounces of water a day. But who really likes to drink plain water all day long?

Getting back on track is important after Thanksgiving because the holidays have only just begun! You CAN do it!

reprinted from brainmdhealth.com

Effortless Tips to Avoid Overeating at Holiday Parties

By Locke Hughes | Shape

With countless cocktail parties, cookie exchanges, and holiday meals this time of year, even the healthiest eaters can be tempted go overboard. Sure, celebrations are a time to indulge, but you don’t want to wake up kicking yourself for overdoing it the night before. Fortunately with a few tricks up your sleeve, you can prevent total diet derailment—and still enjoy yourself—during the holiday season.

1. Indulge wisely. Allow yourself to enjoy those must-have treats that you look forward to all year long—whether it’s eggnog, mashed potatoes, or pecan pie—but keep in mind there's no need for an all-out binge-fest. "Research shows that the first few bites of a food are the most satisfying," says Elizabeth M. Ward, R.D., author of MyPlate for Moms and a member of Jamba Juice’s Healthy Living Council. "Savor a reasonable yet rewarding amount of the holiday foods you absolutely love, and remember that no single meal will wreck your waistline."

2. Recover the day after. To overcome that bloated "food hangover" feeling that follows a rich meal, eat a normal breakfast with protein, such as yogurt or eggs, the next morning. The rest of the day, avoid refined carbs, drink lots of water (at least eight to 10 glasses to help flush out the sodium), and fill up on "clean" foods like fruits, veggies, and more protein. "Whatever you do, don’t 'punish' yourself by skipping breakfast—that’ll just set you up to eat even more the next meal," Ward says.

3. Freeze leftovers. Store tempting foods in the freezer to keep them out of sight and out of mind. "If I freeze the rest of the pumpkin pie, I’ll be much less likely to eat it since I’d have to defrost it first," Ward says.

4. Snack smartly. Before holiday parties or while you’re out running errands, have a bite of something so you don’t risk becoming starved. Complex carbs plus protein equals the sweet spot for snacks. Some of Ward's go-tos are a small Jamba Juice smoothie with protein boost, a one-ounce package of nuts, fruit plus a mozzarella stick or Greek yogurt, or a KIND bar.

5. Double-up on drinks. When you arrive at a party, start with a non-alcoholic drink to quench your thirst. Then have a glass of wine, champagne, or cocktail, but always alternate with zero-calorie liquids such as water or club soda, Ward recommends. You’ll feel much better for it at the end of the night, and the next day.

6. Lie politely. It’s tough to say "no" to your boss or great aunt, so when they offer a treat, tell them thank you and take it. Say it looks delicious, but you’ve just eaten, then wrap it up for later—and if it ends up in the trash, that’s okay!

7. Stand up. At a party or buffet, get one plate, then step away from the food table but stay on your feet—it helps with digestion, makes it harder to keep piling food on your plate, and burns calories, Ward says.

8. Seek out distractions. After a holiday meal, get your mind off the food. Offer to clear the table or help do the dishes. Also try popping in a piece of gum or a breath mint. "It’s like brushing your teeth, so you won't be tempted to ruin your fresh breath with another piece of pecan pie," Ward says.

9. Divide and conquer. There’s no need to defile family recipes by reducing sugar or slashing fatty ingredients. Instead make the real version of your grandmother’s famous Christmas pudding, but cut it into 16 small slices rather than 10 monstrous pieces.

Reprinted from Shape.com

Thankful for Our Members!

It's hard to believe that Halloween is upon us and November is here!
As we begin to enter the holiday season, we want to take the month of November to highlight some of our members. Each Thursday in November we will post a different person & their story - Thankful Thursday. Thank you to each of our members for making the Rec Center what it is. Follow along to learn more about some of our most dedicated individuals!

7 Healthy Foods a Nutritionist Prepares Ahead of Time

This 30-minute routine can help you make more nutritious choices all week long.
by Keri Glassman, R.D.

Sure, you want to reach for a healthy snack—but if you forgot to pack cut-up veggies and the vending machine is right there, then odds are you’re going to go with the bag of chips.

If you find yourself in this type of situation more often than you’d like (by the way, I’d like to meet the superhuman who has never been in this situation), then keep reading. Here’s what I do to keep my nutrition game on (as much as humanly possible) each week. Clear your schedule for just one short half hour on Sunday to prep these foods—and eat healthy all week long.

Quinoa
This one is so easy, you could probably do it in your sleep. Just place two cups of quinoa and four cups of water in a pot over high heat, and bring to a boil. Reduce to a simmer, and let sit for seven to 10 minutes, or until the quinoa looks like it's sprouted a mini tail. Let cool, and place in container in the refrigerator. You can use this all week in all different ways: with almond milk and chopped walnuts for breakfast, on top of a kale salad for lunch, or heated up with frozen veggies and veggie broth for a side dish at dinnertime.

Green Tea
In the summer, I’m a huge fan of making a pitcher of iced green tea with lemon and mint and sticking it in the fridge. Sometimes, when you think you’re hungry and look into the refrigerator for something to eat, you’ll see this tall pitcher and realize that’s all you really need. In the fall and winter, I switch to hot tea: no more mistaking hunger for thirst. Bonus: The catechins in the tea help protect your skin and slim your waistline.

Hard Boiled Eggs
When snack time comes around and you’re sick of the plain-old apple and peanut butter combo, have an egg with some carrot sticks instead. Hard boiled eggs are beyond easy to prep and are super-portable. I like to leave a few in the fridge at work for midday or afternoon munchies. Not only are they convenient, but they’re also a low-calorie, satisfying protein choice.

Overnight Oat
Soak ¼ cup oats in almond milk overnight in the fridge. In the morning, toss in half a banana, a tablespoon of chia seeds, and a dash of cinnamon for a nutrient-dense (and delicious!) breakfast. I usually make three or four of these in to-go ramekins to have all week long (I’ll switch up the fruit and seed choice on different days). The fiber and protein keep you energized and satisfied, and you feel so good knowing you’ve started the day without processed foods.

Raw Crudités
Slice up carrots, celery, broccoli, cauliflower, jicama, red peppers, and so on, and place them in a big bowl. Before work, pack some veggies in the bag with an individual pack of hummus or guacamole. After work, snack on raw veggies with salsa to keep your hunger at bay before dinner. Whenever and however you eat raw veggies, they’re super-nutritious.

Burnt Veggies

I know, I know: You’re probably thinking burnt veggies?! Yes, burnt! Or roasted, whichever name floats your boat. Take Brussels sprouts, broccoli, cauliflower, and any other veggies, sprinkle with olive oil and fresh herbs, and roast at 400 degrees until slightly burnt. You can toss them into an omelet in the morning, place them in an airtight container and bring them to work to pair with nuts for an afternoon snack, or have them ready for a side for dinner. 

No Lettuce Chopped Salad
Plain old green salads can get boring, so mix things up with a lettuce-free salad base. Chopped celery, jicama, carrots, and green peppers make a solid foundation for toppings like feta and chickpeas or shrimp and corn. Keep this base on-hand, and you’ve got yourself 75 percent of the way to a variety of lunches.

Go schedule that half hour for food prep now—it’ll buy you a whole week of healthy breakfasts, lunches, snacks, and dinners. Totally worth the time investment!

reprinted from RunnersWorld.com

A Shocking Number of Women Avoid the Gym for Fear of Being Judged

According to a recent survey, 65 percent of women avoid the gym over anxiety about being judged. We talked to the experts about how to up your confidence and ditch gymtimidation.
By Macaela Mackenzie

It's not uncommon for a little anxiety to creep into your gym time. Am I doing this right? Are people staring at my sweat stains? If you've ever felt intimidated walking into a weight room, you're certainly not alone. According to a new survey, gymtimidation does more than just cause a little anxiety—it's keeping a shocking number of women at home.

Sixty-five percent of women actually avoid the gym over a fear of being judged, according to a survey of 1,000 people across the U.S. by Fitrated, a platform for gym equipment reviews. By comparison, only 36 percent of men felt that way.

The list of gym fears goes on. Fifty-five percent of women feel they're being judged for "not looking fit enough," 49 percent fret about their clothing choice, and 25 percent fear being stereotyped.

"Fear of judgment comes from exactly that: fear," says Ashley Borden, a certified strength and conditioning specialist. "I used to suffer from a debilitating gym-going 'distorted ego.' I had this idea that everyone was going to stop what they were doing and judge me every moment. Reality check? After 35,000 hours working in a gym setting, I can tell you this: the only one who really cares is you," she says. "Everyone else is so focused on themselves they couldn't care less or they're thinking the exact same thing themselves."

Since not even top trainers are immune to a little gym anxiety, they've got the expert strategies to help you score some major confidence gains. Here's how to increase your confidence at the gym and crush a fear of being judged.

Plan your workout.
"I don't suggest walking into a gym and winging it," says Borden. "It's the aimlessness that feels uncomfortable. You want to have a plan." Before heading to the gym, read-up on a workout routine that will take the guesswork out of your sweat session or download an app that will take you through a circuit in real time.

Practice at home.
Fifty-one percent of women reported fear of improperly doing an exercise—even with a plan, nailing a single leg deadlift can feel nerve-wracking. Borden suggests perfecting your form at home to help you feel more confident. "I always stress form first, then layer in intensity, weight load, etc." Look for apps and downloads that break down the fundamentals like Borden's The Body Foundation, which will have you teaching your fellow gym goers perfect push-up form in no time.

Know your equipment.
Even if you're an avid gym-goer, not all gym equipment is the same. You might confidently stroll up to a machine only to realize you have no idea how that model works. According to the survey, over 58 percent of women feel like they're being judged on using equipment the wrong way.

There's an obvious solution to this. "If you don't know how to use a piece of equipment, grab a trainer and ask," says Samantha Harris, CPT, an Emmy-winning TV host. "They're eager to show you proper form—that's one reason they are there."

But if the thought of asking a trainer a newbie question freaks you out, you can also up your gym confidence by planning ahead. "There are good YouTube instructions online with very straightforward clips on how to use equipment," adds Borden.

Find one piece of equipment you know you're comfortable with, and make that your home base, Borden suggests. Bring a set of dumbbells over to your machine and switch between exercises. (Just make sure you're practicing good gym etiquette and sharing.) "The idea is to not wander around the entire gym," Borden says. "Choose a workout and stick to a plan."

Be a follower.
"Classes can be a blast and are a great way to get into your workout groove," says Harris. But the thought of stepping into a new class where the instructor might call you out or you might not know how to use that studio's spin bike might keep you from signing up. "It's okay to choose a spot in the back until you feel more comfortable," Harris says. "That way you can easily follow the more seasoned cardio queens and not feel like all eyes are on you."

Report harassment.
There are some reasons for gym anxiety that are out of your control: 5 percent of women reported being sexually harassed at the gym. "There is no excuse for sexual harassment and you should report anyone to management immediately if you feel harassed or threatened in any way," Borden says. "That goes for members and inappropriate personal trainers." Sadly, they're definitely out there.

Remember your goals.
Remember what makes you want to go to the gym in the first place: To make your body stronger, score a little mental health boost, prioritize taking care of yourself. "Taking care of yourself also means eliminating the self-sabotaging jury in your head, or at least starting to ignore it," says Borden. "Even if you don't believe it yet, act as if you feel the confidence. If you arrive at a gym prepared, with a workout in hand, you won't have time for anything else other than a good sweat."

reprinted from fitnessmagazine.com

Join us for Happy Half Hour!

If you haven't had a chance to look over the October aerobics schedule, you should! We have added many new classes, including Happy Half Hour!

Beginning this month we will have Happy Half Hour classes from 12:45p – 1:15p. Come work out on your lunch break! Classes include yoga, kickboxing, and boot camp. The classes are different each day. Cost is $2 per class, or are included in a regular aerobic membership.Group fitness classes are available for all levels and interests. We offer several traditional classes such as step aerobics, cycle, and kickboxing, as well as boot camp, line dancing, and Zumba. If you’d like something a little quieter, try yoga or pilates. Classes are available early, mid-day, and in the evening, perfect for a stop on your way home from work. We even have weekend classes!

Batch Cooking 101: Tips & Tricks to Save Time and Money

Simple Strategies to Save Time in the Kitchen

by Amy Goodrich | EatLove.Live Blog, Nutrition

If there is one thing that can make your busy life a lot easier and healthier, then it’s meal prepping and bulk or batch cooking. Spending a few hours, once a week, on prepping meals for the week ahead will save you a lot of time and money.

Sometimes you can even reduce your cooking time to only 10 minutes or less. This will create more time to spend with family and friends or to relax or do the things you truly love.

And not only will it create more time and make you happier, but it’ll also be less likely to opt for unhealthy, processed foods which are loaded with preservatives, colorants, salt, sugar, MSG, and so much more chemical crap. So it’s good for your health as well!

Here are my 10 tips and tricks to make batch cooking easy and fun

1. Make a Plan

Although there are some hardcore preppers out there, who spend 1 entire day in their kitchen to prepare meals for a whole week, spending around 2 hours will already make a huge difference. So it’s up to you how much time you want to spend.

Make sure you know exactly what you are going to cook before heading to the store and make a shopping list. Don’t forget to check out pantry staples as well. I usually go grocery shopping on a Saturday and dedicate about 2 hours that same day or on Sunday on batch cooking or meal prepping.

Choose to do most prepping for meals where you have the least time… like breakfast or dinner.

2. Get Your Kitchen Ready

Make sure your fridge/freezer is cleared of all items that shouldn’t be in there to make some room for new groceries and prepared meals. Stock up on easy-to-stock food storage containers. This will save a lot of space in your fridge and freezer.

3. Use Your Food Processor Whenever You Can And Bulk Up

When you are prepping a few dishes, check for similar ingredients and chop them together. Use your food processor whenever you can to speed up the process.

4. Freezer Meals

You can either cook whole meals and freeze them for later use or make parts of the recipe or just cut vegetables or other ingredients in advance. This will reduce actual cooking time. If you are planning to take bulk cooking serious, you may want to invest in a second freezer. Home cooked frozen meals take a lot of space. Also, don’t forget to cool meals to room temperature before freezing them and label well.

Many dishes can be stored for 6 to 9 months, but it is better to eat it them within 3 months to avoid a change in texture and flavor.

5. Season Big Batches Well

If you are doubling, tripling or quadrupling a recipe to freeze for later use make sure to season them well… spices and herbs tend to react differently in bigger batches, so sometimes you are going to add more than just double. The best way to find out, taste it and adjust to your needs.

6. Do Not Overcook Veggies

When you are cooking bigger batches to freeze for later use, do not overcook your veggies. Make sure they are still a bit crisp, they will cook a bit more when reheating and can get mushy when overcooked.

7. Make It A Family Effort

Make prepping day a family thing… spending 2 hours with 2 to 3 people will make a huge difference. And on top of that, you are engaging the whole family in living a well-balanced healthy lifestyle.

8. Dishes Suitable For Batch Cooking
Soups
Sauces
Stews
Curries
Cut up veggies and fruits
Green smoothie freezer bags (click here for more info)
Toddler meals
Bread
Raw Chia seed jam
Coconut yogurt
Granola
Etc….

Cooking a fresh meal is always best, but if you are short on time, like most people, it is so much better to eat home-cooked, pre-prepped, or frozen meals than the processed crap or fast foods found in grocery stores or take away restaurants.

I usually make a batch of chia seed jam (which lasts up to a week in the fridge), coconut yogurt for a week, smoothie freezer bags when I know I’m going to be in a hurry in the mornings, soup, and some kind of stew or curry.

I also try to bulk veggie and fruit cutting and freeze banana chunks and mango for creamy smoothie recipes.

So once a week I spend around 1 to 2 hours prepping this and to give you an idea we spend around 20-40 minutes a day in the kitchen to prep the rest.

reprinted from eatlove.live

9 Smart Ways to Use Up Your Leftovers (and Save Lots of Time in the Kitchen)

Here's how to rescue extra minced veggies, stale tortillas, wilted berries, and more.

by ALEX VAN BUREN 

Leftovers: super-hot right now.

It’s a silly sentiment, but an accurate one. Re-using scraps, bits, and bobs of food just keeps cropping up in news. Three years ago, Chef Dan Barber helped launch the wastED movement, encouraging cooks to recycle every stem, leaf, and knob of produce, and every part of animals and fish. Today, a number of new books exhort reusing scraps. Julia Turshen includes recipes for leftover ingredients in her cookbook Now & Again. Author Tamar Adler (An Everlasting Meal; Something Old, Something New) is working on a forthcoming book that will be an A-to-Z encyclopedia about re-using leftovers.

Here are a few tips I’ve gleaned from watching my own mother—a leftovers savant—and interviewing chefs over the last decade.

Pause before you trash it

Generally speaking, take a breath before you hurl those cilantro stems or can’t-fit-‘em-in-the-skillet extra minced veggies into the garbage. If you need a good reason, consider the environment: Foods that are not properly composted contribute methane, a greenhouse gas, to the atmosphere. Keeping this in mind might give you the boost you need to reserve the cilantro stems for a green goddess dressing or use those veggies in tomorrow’s breakfast scramble.

Really use that freezer

Save the parsley stems, the chicken and beef bones, the Parmesan rinds, and the kale stems. Put each in its own plastic bag, squeeze out the air, and be sure to date it in big letters before it enters the snow-encrusted tundra of the freezer. Last week, I needed vegetable stock for a corn-coconut chowder. I grabbed my frozen kale stems and added a knob of Parmesan rind, peppercorns, star anise, and a piece of onion to a big cauldron of water. I brought it to a boil, turned down the heat, and left it alone to simmer for an hour or so. When it tasted herbaceous, I strained it. Voilà: Two-plus quarts of savory veggie stock, much of which went back into the freezer.

Save every leftover for at least a day, even if you don’t know what you’ll do with it

Almost every food can sit for a day in the fridge. Leftover sliced roasted red peppers you had in today’s sausage sandwich can easily double as the star of tomorrow’s omelet. Got roast eggplant, a bit of chicken, and a few herbs? You’re well on your way to a great sandwich; maybe fold those herbs into a spoonful of mayonnaise spiked with salt, pepper and minced garlic.

Do err on the side of caution

That said, a good rule of thumb is that if it smells or looks off, give it a pass. It’s not worth it to compromise your health. (The official USDA guide to leftovers safety is here.)
Be flexible about recipe ingredients

As you become a more skilled home cook, you’ll come to use instinctively smart swaps that may not have occurred to you in your younger years. That coconut-corn chowder recipe called for 6 to 8 ounces of red potatoes, added raw to my soup, then pureed after they’d cooked for 10 minutes. But I already had 6 to 8 ounces of mashed Yukon golds in my fridge. It was an easy switcheroo: I folded the mashed spuds into my simmering soup, reduced the cook time to a minute, and pureed as the recipe directed. The resulting soup was fantastic.

Can it be a salsa, a dip, a stock, or a marinade?

Like the famous stone soup, that darn chowder just kept coming through for me. I ended up using the last dregs of leftovers for a salsa I added to corn tortillas with melted cheese for an ad-hoc quesadilla. Sometimes you just need to look at a leftover with a fresh perspective, and consider what else it can do. Green goddess dressing can be a sauce, a marinade, or a dip. Can what you have be strained? Thickened? Added to a marinade with garlic, onion, or ginger? Remember, too, that lots of ingredients can live a new life after some quality time in the blender.

Is it stale? Consider liquid

Plenty of superstar dishes are based on leftover, slightly stale ingredients. Consider Mexico’s chilaquiles, which employ slightly stale tortillas, cut into rounds, then cooked in oil or salsa to reinvigorate them. Topped with eggs or meat and served alongside beans, they’re the ultimate hangover-slayer. Then there’s bread pudding, which is excellent when made using slightly stale bread. Generally speaking, dried-out ingredients need the re-introduction of liquid. Be sure there’s not a way to plump them back up before discarding them.

If its texture is off, transform the texture

Bruised peaches, wilted berries, and not-so-fresh kale can all benefit from a spin in the blender. (With dark greens, I’d recommend blanching them in salted water first, as for this killer pasta sauce.) After all, few among us can discern the difference between a smoothie made using three-day-old berries and one using plucked-that-morning berries.
Can the addition of starch make it a meal?

It might sound obvious, but it doesn’t occur to plenty of us: One serving of leftover fish can become two servings of fish cakes if you have potatoes and egg. Meat can be stretched into meatballs when stale bread, herbs, and a bit of milk are added. Four squares of fried tofu, plus an egg and rice, is an easy, light supper.

So take a moment to stash your leftovers, rather than tossing them, and save time on tomorrow’s lunch or dinner. Your future self will love you for it.

reprinted from www.health.com

How to Eat Right and Still Enjoy a Labor Day Picnic

by Men's Fitness Editors and Brittany Smith


You’ve been eating well and working out and you’re finally starting to see all of your hard work pay off.

But now, a Labor Day picnic is coming up and you know you’re going to be tempted to dig in to all the jOpens a New Window.unk on display. But don’t worry: Sprinkled amongst the junk food, you can usually find some picnic food staples that won’t threaten to wreck your hard-earned results.

To be extra safe, bring your own healthy grub to share with everyone else. Here are some of the best diet-friendly picnic options.

Watermelon

At just 46 calories per cup, watermelon isn’t just way better for you than “fattening crap,” it can also help with all that exercise you’ve been doing.

First, the basics: “Watermelon is rich in vitamins C and A, potassium, and magnesium,” says Nutrition Stripped founder McKel Hill, M.S., R.D. “And, as a simple sugar”—a cup has 8g—“it provides quick energy.” Also, says Sagan Schultz, CEO of the WellWell organic juice company, “watermelon is loaded with electrolytes, lycopene, and L-citrulline, which fights muscle soreness, so it’s a killer option for recovery.”

And GI-wise? “It does rank near doughnuts on the Glycemic Index [a measure of how fast food raises blood glucose],” Schultz says, “but it’s about 92% water, so the glycemic ‘load’ is less than a carrot’s. So for most people, its benefits far outweigh any downsides.”

Grilled peaches and pineapples

Wipe down the grill and toss on peaches and pineapples. You can skewer them on bamboo sticks (to make sure they don’t fall through the grates) or cut them in long, large chunks. Loaded with juice and flavor, the heat from the flame will make these beauties burst and bring out their natural sweetness.

Turkey breast

More than just a Thanksgiving staple, turkey breast is the leanest meat you can get, coming in at 114 calories, 24g protein, and about 2g total fat. Opt for white skinless meat; dark meat and skin contain more fat and calories. You can easily make a picnic-friendly sandwich with sliced turkey from the deli. Craving some more robust flavors? Try spicy mustard.

Salmon

Skip the burgers and hotdogs and opt for grilling up this better-for-you protein. It’s loaded with healthy fats, vitamins, and minerals (including 50 percent of your daily vitamin B6 and 90 percent of your daily vitamin B12 needs).

Vinegar-based coleslaw

Coleslaw, macaroni salad, and potato salad are familiar fare at a picnic. All the mayo takes a toll, though. Seek out a vinegar-based slaw instead; aside from a tangier-tasting slaw, you’ll get the benefits of cabbage (great source of vitamin K, vitamin C, vitamin B6, as well as fiber, potassium, folate, and calcium) without all the fat.

Sirloin steak

Unless you’re hosting the BBQ or picnic, you won’t really have control over the cut of steak being served. But if you can control it, opt for meat taken from the sirloin tip or the top of the round—it’s super lean, but still holds flavor.

Fruit salad

Full of natural sugar (fructose) that will give your sweet tooth exactly what it’s craving without undoing your diet, fruit is the perfect summer dessert. Berries are lowest in calories and loaded with antioxidants; they’re also able to turn white fat into calorie-burning beige fat (along with apples).

Chicken breast

The ultimate muscle-building protein, chicken breast is a blank canvas. Ask the grill master not to put any BBQ sauce on yours; instead, add some heat with hot sauce to cut back on sugar and calories.

Unbuttered popcorn

Believe it or not, those little kernels pack more healthy antioxidants than many fruits and vegetables, according to research from the University of Scranton. Popcorn contains large quantities of polyphenols, to be exact; the antioxidants can reverse damage from free radicals. Popcorn is also naturally high in fiber and whole grains. Skip the butter and add spices if you want a kick.

Certain cheeses

While goat, feta, and ricotta are all incredible options, they’re may not be headlining your Labor Day picnic. Gouda cheese is one of the highest natural sources of the nutrient Vitamin K2 and a 1oz serving comes in a little over 100 calories; Swiss is also lower in fat than most other varieties. Reach for these if there’s a cheese spread. Even better, see if there’s fresh mozzarella and tomato: 1 ½ ounces of mozzarella cheese contains about 33 percent of your RDA of calcium.

Infused water

Obviously water is the optimal choice when it comes to staying lean. But sometimes you want more. Luckily you have some options. Toss in some berries from a fruit salad; or, take cucumbers from a veggie salad and add them to your H20 for a naturally hydrating, flavor-infused beverage.

Beef and/or pork shish kebabs

Kebabs are great because they contain, for the most part, mostly protein, vegetables, and in some cases, fruit. Chunks of lean pork or beef skewered with fresh fruit like mango, peaches, or nectarines, and greens like asparagus will make for a super satisfying end-of-summer meal. Have fun with the protein and veg/fruit combinations.

Baked potatoes

While white potatoes provide your body with fiber and potassium, complex carbs that let you digest slowly, feel fuller longer, and maintain sustained energy, they’re not quite up to par with their colorful counterpart: sweet potatoes. A four-ounce sweet potato holds more than 100 percent of your daily supply of beta carotene (which is converted into vitamin A and promotes healthy skin, eyes, and immune function), a hefty dose of iron, as well as vitamins C and E. What’s more, sweet potatoes are a powerhouse recovery food. Its carotenoids help repair your cells, the starchy carbs restock energy stores, and the fiber keeps you full so you’re not digging for junk later on.

Corn on the cob

High in antioxidants and carotenoids, corn is an amazing picnic go-to. It’s naturally sweet; just go easy on the butter.

Unsweetened teas

In a study from the American Journal of Clinical Nutrition, researchers found drinking green tea helped people burn more calories throughout the day and increased fat oxidation. It’ll keep you hydrated; and the flavor makes you more inclined to keep sipping. You can also try put black tea over ice; just skip the added sugar.

Jell-O

Jell-O isn’t just low in calories; it can also help your muscles. (Yes, really!) It’s composed of gelatin, which is made from the connective tissue of animals. Tendons, ligaments, and sometimes bones of cows and pigs are slow boiled. Gross as that sounds, eating it will boost your own tendons and ligaments. Check out eight other eating rules for strong, powerful musclesOpens a New Window..

reprinted from www.menjournal.com

4 Tips for Squeezing Exercise into a Busy Family Schedule

Stop and think for a moment. When was the last time you managed to fit some exercise into your day? Was it yesterday? Last week? Last month?

What about the rest of your family? Have your kids been getting their recommended 60 minutes per day of exercise recently?

With all the hustle and bustle of school, sports, clubs and homework, it’s not surprising that exercise can sometimes fall by the wayside. There are always meetings, events, doctor and dentist appointments to keep…the list goes on and on. And after you’ve rushed through your hectic day, all you and your family want to do is collapse on the couch, exhausted.

But did you know that keeping yourself physically fit can actually help you make it through stressful, busy days with your energy intact?

Making time for regular exercise in your family’s schedule is a great way to boost energy levels, especially during those extra busy times of year. It’s also an effective way to strengthen your children’s immune systems and an important way to keep your entire family healthy and happy year-round, while having a great time bonding in the process.

So how can you squeeze some family exercise time into an already jam-packed schedule? Here are some tips to help you find a way:

1. Turn on the video games. It may seem counter intuitive, but there are actually many video games on the market today that get kids and parents alike on their feet and moving. Put in a dance game, or even a workout game, instead of a sedentary one, after a long, hard day at work or school, and watch the tension and stress melt away as the whole family giggles – and exercises – together.

2. Take an after-dinner walk. Anyone can squeeze a 10-minute walk into their day. And once you’re outside, you may find that it’s so pleasant, you’d like to keep going. Keep the kids interested by adding fun challenges every few minutes: race them to the next tree and back, or hop to the end of the block together.

3. Head out to the backyard. You don’t have to go far to get some fresh air and sports action: just step out your back door. Play an active game with the family dog, or shoot a few hoops – whatever your family enjoys doing together. You could even let your children take turns leading your family in a PE class of their own devising – they’ll love the attention they’ll get as coach, demonstrating proper form, and you just might be surprised at the intensity of the workouts they come up with.

4. Take advantage of the Claremore Rec Center. Too hot or rainy to go outside? Bored of video games? You’ll never be affected by the weather – or boredom – when you bring your family to exercise at the Rec. With all the group exercise classes, swim lessons, youth sports, and exercise equipment available, there’s something for everyone, whether you want to sweat it out in a group of new friends or build your strength alone. And with our convenient schedules, you’re sure to find something that fits into your family’s day, and your family’s life, perfectly.

So why not make the extra effort, and squeeze some exercise into your family’s schedule? They’re sure to thank you for it.

reprinted from www.ymcasv.org

Back-to-School Fitness Tips for Parents

Whether you prefer working out at home or at the gym, schedule your workout and make every move count.

By Julieanna Hever

As a kid, I loved heading back to school because I was excited to meet my teachers, see my friends and delve into all that luscious learning. As a mom, I love shipping my kids off to class not only out of enthusiasm for them, but also because it means more time for me to work, do errands swiftly on my own and—perhaps most important—spend more solid time working out with less rushing. This is the perfect time of year for parents to not only gear up the kids for a tighter schedule, but also to home in on it ourselves. Some parents have additional little ones in the household, while some are on their own during school hours. Similarly, some parents prefer working out at home, while others prefer the gym or the outdoors. Depending on your specific situation and preferences, there are a plethora of effective, fun and fabulous options for getting your workouts in. The importance of taking care of your health first is best likened to the emergency advice on an airplane before takeoff: Put your oxygen mask on before assisting small children or others. Exercise matters. It matters a lot.
No matter your circumstances, inspire fitness with these three strategies:

Schedule it.

Plan your calendar around your workouts. If they're not a priority, it's exceedingly easy to skip them. Momentum is key for maintaining fitness, so recognizing the benefits and experiencing them on a regular basis is a wonderful, self-perpetuating positive feedback loop. The more you stick to your workouts, the better you feel and the more eager you will be to continue feeling that fantastic. It's a win-win cycle. Exercise is extraordinary for enhancing energy to keep up with your kids and your life; for stimulating immune function so you can stay healthy; and for stress management. Make "exercise appointments" at least four to six times per week, 30 to 60 minutes each, at home, at the gym or outdoors. Make your engagements specific, realistic and detailed.

Find and do what you love most.

If you love dancing, dance. If you are inspired by a sport, play it. If moving metal is invigorating, hit the weights. There are myriad methods of moving your body in a productive way. The best exercises are the ones you enjoy doing and the ones you look forward to. If you prefer solo ventures, run, hike, walk, swim, bike outdoors or work out at the gym on your own. If social support motivates you, take classes, enlist a friend in your fitness ambitions, join a group or hire a trainer. Motivate yourself with new exercise equipment, clothing, a DVD, an online workout video, signing up for an event (such as a 5K, 10K, mud run or triathlon), or a fitness logging app. The process can morph and meld over time, which is part of the pleasure.

Emphasize all components of fitness by varying your workouts.

Variety is the spice of progress. Incorporate cardiovascular endurance, muscular strength and endurance, flexibility, balance and coordination by testing and playing in multiple manners. Up the ante with increasing duration, intensity and frequency. There is always a way to kick it up a notch, and your body will recognize the difference. Make every move count.

Remember that you'll never regret exercising, and that it's one of the best investments you can make in your physical and mental well-being. Make yourself a priority by committing to your fitness.

Reprinted from www.parenting.com

Keeping Kids Active

Motivating Kids to be Active

Anyone who's seen kids on a playground knows that most are naturally physically active and love to move around. But what might not be apparent is that climbing to the top of a slide or swinging from the monkey bars can help lead kids to a lifetime of being active.

As they get older, it can be a challenge for kids to get enough daily activity. This can be due to:

• increasing demands at school
• a feeling among some kids that they aren't good at sports
• a lack of active role models
• busy working families

And even if kids have the time and the desire to be active, parents may not feel comfortable letting them freely roam the neighborhood as kids did generations ago. So their opportunities to be active might be limited.

In spite of these barriers, parents can teach a love of physical activity and help kids fit it into their everyday lives. Doing so can set healthy patterns that will last into adulthood.

Benefits of Being Active

When kids are active, their bodies can do the things they want and need them to do. Why? Because regular exercise provides these benefits:

• strong muscles and bones
• healthy weight
• decreased risk of developing type 2 diabetes
• better sleep
• a better outlook on life

Physically active kids also are more likely to be motivated, focused, and successful in school. And mastering physical skills builds confidence at every age.

What Motivates Kids?

So there's a lot to gain from regular physical activity, but how do you encourage kids to do it? The three keys are:

Choosing the right activities for a child's age: If you don't, the child may be bored or frustrated.

Giving kids plenty of opportunity to be active: Kids need parents to make activity easy by providing equipment, signing them up for classes or sports teams, and taking them to playgrounds and other active spots.

Keeping the focus on fun: Kids won't do something they don't enjoy.

When kids enjoy an activity, they want to do more of it. Practicing a skill — whether it's swimming or riding a tricycle — improves their abilities and helps them feel accomplished, especially when the effort is noticed and praised. These good feelings often make kids want to continue the activity and even try others.

Age-Appropriate Activities

The best way for kids to get physical activity is by incorporating physical activity into their daily routine. Toddlers and preschoolers should play actively several times a day. Children 6 to 17 years should do 60 minutes or more physical activity daily. This can include free play at home, active time at school, and participation in classes or organized sports.
Age-Based Advice:

Preschoolers: Preschoolers need play and exercise that helps them continue to develop important motor skills — kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a trike or bike with training wheels, or running obstacle courses.

Although some sports leagues may be open to kids as young as 4, organized team sports are not recommended until they're a little older. Preschoolers can't understand complex rules and often lack the attention span, skills, and coordination needed to play sports. Instead of playing on a team, they can work on fundamental skills.

School-age: With school-age kids spending more time in front of screens, the challenge for parents is to help them find physical activities they enjoy and feel successful doing. These can range from traditional sports like baseball and basketball to martial arts, biking, hiking, and playing outside.

As kids learn basic skills and simple rules in the early school-age years, there might only be a few athletic standouts. As kids get older, differences in ability and personality become more apparent. Commitment and interest level often go along with ability, which is why it's important to find an activity that's right for your child. Schedules start getting busy during these years, but don't forget to set aside some time for free play.

Teens: Teens have many choices when it comes to being active — from school sports to after-school interests, such as yoga or skateboarding. It's a good idea to have an exercise plan since it often has to be sandwiched between school and other commitments.

Do what you can to make it easy for your teen to exercise by providing transportation and the necessary gear or equipment (including workout clothes). In some cases, the right clothes and shoes might help a shy teen feel comfortable biking or going to the gym.

Kids' Fitness Personalities

In addition to a child's age, it's important to consider his or her fitness personality. Personality traits, genetics, and athletic ability combine to influence kids' attitudes toward participation in sports and other physical activities, particularly as they get older.

Which of these three types best describes your child?

1. The nonathlete: This child may lack athletic ability, interest in physical activity, or both.

2. The casual athlete: This child is interested in being active but isn't a star player and is at risk of getting discouraged in a competitive athletic environment.

3. The athlete: This child has athletic ability, is committed to a sport or activity, and likely to ramp up practice time and intensity of competition.

If you understand the concepts of temperament and fitness types, you'll be better able to help your kids find the right activities and get enough exercise — and find enjoyment in physical activity. Some kids want to pursue excellence in a sport, while others may be perfectly happy and fit as casual participants.

The athlete, for instance, will want to be on the basketball team, while the casual athlete may just enjoy shooting hoops at the playground or in the driveway. The nonathlete is likely to need a parent's help and encouragement to get and stay physically active. That's why it's important to encourage kids to remain active even through they aren't top performers.

Whatever their fitness personality, all kids can be physically fit. A parent's positive attitude will help a child who's reluctant to exercise.

Be active yourself and support your kids' interests. If you start this early enough, they'll come to regard activity as a normal — and fun — part of your family's everyday routine.

reposted from kidshealth.org

Exercising in the Heat

9 ways to keep your summer workouts safe.
By Barbara Russi Sarnataro

During the long, cold days of winter, we long for summer exercise: soccer in the park, a bike ride along the river, a hike in the mountains, or just a day in the garden. But when the dog days of summer actually arrive, it’s important to be prepared. Exercising in the heat can be risky if you aren't careful.

Personal trainer and marathoner Carla Branch saw the danger of heat and dehydration while running a marathon in Tupelo, Miss., in August a few years back. It was the weekend before Labor Day, Branch recalls.

"It was a hot, humid day, and we were running on country roads, and the aid stations were about five miles apart," she says. "There just wasn’t enough support."

Because she planned ahead and placed extra water along the route, Branch was fine. But many racers weren’t so lucky. "My friend started getting dizzy and staggering, and another guy had to be put on IV [fluid] because of dehydration," she says.

A large percentage of people couldn’t finish the race, says Branch.

For you, exercising in the heat may not mean running 26.2 miles. But even if you’re not planning to run a marathon, you want to be smart before embarking on a summer workout.

When taking on summer exercise outdoors, says Argyle, Texas, exercise physiologist Jaime Roberts, "we need to be aware of the increase in heat and humidity."

Typically, says Roberts, our bodies are warmer than the environment. When that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. But when the body is sweating, it’s losing fluid, she says.

Heat exhaustion and heat stroke, dangerous side effects of overdoing summer exercise, come when the body can no longer sustain the pace, the heat, the humidity, or the loss of fluid.

"The body cools off by sweating," says Roberts, "and as long as you remain hydrated, the body is able to cool itself off."

When you become dehydrated, the problems start.

"If the body can no longer cool itself," Roberts tells WebMD, "it starts storing heat inside. The core temperature begins to rise and you put your internal organs and central nervous system at risk."

Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature. Temperatures above 104, an inability to sweat, acute respiratory distress, and loss of consciousness can be signs of heat stroke, which is much more severe and can lead to death.

This doesn't mean you have to abandon your quest for a great summer workout. Just follow these nine guidelines to exercise smart in the heat. But make sure to talk to your doctor about starting an exercise regimen and issues about heat and hydration.

Summer Exercise Tip No. 1: Acclimate Yourself

"When the weather warms, you need to be acclimated to the temperature change," says William O. Roberts, MD, FACSM, a family medicine and sports medicine doctor at the University of Minnesota’s Phalen Village Clinic. "Expose yourself regularly."

Branch tells her clients it can take up to 14 days to adjust to temperature changes. When clients are preparing for an event that will take place in the heat of the day, Branch coaches them to be active in the heat ahead of time: "They have to try to get out in the middle of the day when it’s hot and exercise in order to acclimate to the conditions for the event."

But remember, if you are just doing routine exercise, it is better to exercise outside when it is cooler, such as the early morning or evening. (See more about this in tip No. 5.)

Summer Exercise Tip No. 2: Stay Hydrated

When it comes to summer exercise, all our experts agree that the biggest concern is hydration.

Suzanne Girard Eberle, author and sports dietitian in Portland, Ore., says that if you come back from a summer workout 1 to 2 pounds lighter, you’ve got to do a better job keeping up with hydration. You lose 2 1/2 cups of water per pound of body weight lost, she says.

If your urine is the color of lemonade, says Roberts, you’re well hydrated. If it’s darker in color then you may be dehydrated.

"If you’re going four to six hours without eliminating, you’re not hydrated enough," adds Eberle, a former elite runner and author of Endurance Sports Nutrition.

To maintain good hydration for a moderate summer workout, Roberts recommends drinking 20 ounces of water two hours before exercise, at least 8 ounces of water shortly before getting out in the heat, and then a gulp every 15 to 20 minutes during exercise. Make sure to talk to your doctor about specific fluid intake when you exercise.

To stay better hydrated, says Eberle, drink fluids with food throughout the day.

Summer Exercise Tip No. 3: Slow Down

When the temperature hits the 90s, don’t expect to go out and set a personal record, says Roberts.

"If it’s hotter than you’re used to, cut the pace back or cut the exposure back," he says. "Don’t try to do the same pace you did the day before."

Be careful about trying to keep up with friends who are more fit or have a higher tolerance for heat as well, says Eberle.

"Just realize you are going to be slower," says Eberle, "and particularly on humid days, it’s going to take you longer to finish."

Summer Exercise Tip No. 4: Wear Light, Breathable Clothing

Lightweight fabrics that wick away sweat are best for exercising in the heat, says Eberle. Clothes should also be light in color in order to reflect the sun.

"One common problem is people overdress," she says. "They cover up the working muscles in the legs, which generates a lot of heat."

Sunscreen is also important when you exercise outdoors.

"A well-ventilated hat with a brim and some lightweight sunglasses can [protect your face] and help prevent headaches," says Eberle.

If your summer workout involves wearing a protective helmet, adds Roberts, remove it during rest periods to allow your head to breathe and cool off.

Summer Exercise Tip No. 5: Exercise Early or Late

If possible, get out before 7 a.m. or after 6 p.m. to exercise in the summer months, says Roberts. This will add length to your day, and energy to your summer workout. Inevitably, heat and humidity will slow you down.

"In the worst part of summer, especially if you just want to exercise for health, do it in the gym if you can. Or get out early in the day or late in the evening," says Branch.

Summer Exercise Tip No. 6: Assess the Previous Day

It’s not enough to know how you feel right before going out to exercise in the heat, says Roberts.

"It’s very important with those who exercise regularly to take into account the physical activity, fluid ingestion, and diet of the previous day," she says. "You could be dehydrated or fatigued even prior to exercising," which could get you into trouble faster on a hot day, she says.

Summer Exercise Tip No. 7: Know the Route and Climate

It’s important to know your route and your climate, says Roberts.

"Make sure that there’s some shade along the way and that you’re not exposed to constant direct sunlight," she says.

Check the heat index for the relative humidity that day and plan accordingly, she says. Contain your summer exercise to the least hot and humid part of the day.

If you live in a dry climate, like the desert Southwest, says Roberts, remember that sweat evaporates quickly. You’re going to lose a lot more fluid exercising in the heat in Phoenix than Portland. And because it’s drying almost before you can see it, you don’t know how much fluid you’re losing.

Summer Exercise Tip No. 8: Consult Your Doctor or Pharmacist

Many medications -- both prescription and over-the-counter -- can intensify the effects of heat-related illnesses, says Roberts. Decongestants, appetite suppressants, antihistamines, antihypertensives, and antidepressants can hasten dehydration and decrease the body’s ability to recognize danger.

Even diuretics like caffeine and alcohol, when consumed before exercising in the heat, can accelerate the effects of dehydration, says Roberts.

Summer Exercise Tip No. 9: Use Common Sense

Don’t choose a hot summer day to try your hand at rock climbing or in-line skating for the first time.

"You shouldn’t start doing something brand new if it’s really hot," says Roberts, "even if it’s just for a half an hour."

When you don’t know what to expect or how your body will take to the activity, it’s best to save it for a cooler, more forgiving day, he says.

"The biggest thing with heat and exercise," says Branch, "is common sense. If you’re feeling bad, you need to get inside, get your core temperature down. Even if you are in an event, it’s just not worth it. You want to live to run another day."

6 Tips For Not Regretting Your 4th of July BBQ

by Darya Rose

Holidays are for celebrating and are meant to be enjoyed, but you don’t have to sacrifice your health or beach body every time you attend a BBQ. These 6 BBQ survival tips can save you hundreds of calories you won’t even miss, and keep your health and fitness goals on track.

1. Use small plates

Research clearly shows that people who choose smaller plates and utensils eat less without even noticing it. The difference can be as substantial as 50% fewer calories consumed, yet everyone reports the same level of fullness and satisfaction. Try borrowing a plate from the kids table or the dessert tray.

2. Eat slowly and mindfully

People who eat more slowly eat fewer calories over the course of a meal. BBQs are a perfect opportunity to pace yourself as you mix and mingle with friends and family. The more you’re chatting, the less you’re eating.

3. Eat healthiest foods first

If you are eating slowly and off small plates, you may as well fill up on the healthiest stuff first. Salads are a great place to start because watery vegetables slow digestion and have very few calories. Try to choose something with oil and protein as well, because these will help you feel full sooner.

4. Skip the chips, crackers and bread

Refined carbohydrates are the worst things you can eat because they offer little satisfaction, loads of calories and dangerous insulin spikes. BBQs are filled with wonderful food, so do yourself a favor and save your calories for the really good stuff.
You don’t have to eat your burger without a bun, but pass on the pointless chips and other snacks that lure you when you’re not thinking. If you’re feeling bored, grab a Frisbee instead.

5. Keep dessert small

The difference between a large slice of cake and a smaller slice of cake can literally be hundreds of calories. And to reiterate, sugar and refined carbohydrates are the most dangerous foods. You don’t have to pass on dessert completely, but keep your portion sizes in check for this course.

6. Think before you drink

There is a place for alcohol in a healthy lifestyle, but making smart choices can be the difference between losing or gaining weight (not to mention your self-control). One sugary margarita can have 600-800 calories. That means 3 margaritas is more food than you should be consuming in an entire day. Is that really worth it? Stick with wine or beer, drink plenty of water and remember to pace yourself.
Small tricks can save you hundreds and potentially thousands of wasted calories that you will never notice or miss. Why sacrifice a good time when you can just upgrade your healthstyle?

reprinted from summertomato.com