Summer Living – Healthy Tips for the Season

Everybody loves summer, right?

Even this year, with so much of our routines disrupted, the sunshine and warm weather can lift our spirits and get us engaging in healthy living. Jogging, gardening, hiking, outdoor swimming… the options are endless with the longer days.

Summer is also a good time to remind ourselves about some healthy lifestyle choices. So, let’s review how to make the most of the season.

Hydrate yourself.

That’s right – warmer weather means we need to be even more vigilant about drinking plenty of water. Among the many benefits: It keeps us cooler.

Getting the right amount of water each day also helps increase our metabolism, which helps us lose weight and keep it off. Plus, drinking a glass before a meal helps us feel full faster, so we’re less likely to overeat.

Water is also good for digestion, healthy skin – and just about everything related to a healthy body.

Add cucumber slices or fruit to a pitcher to give a refreshing, light flavor.

Drink water even when you’re not thirsty. A good rule of thumb is to drink between a half-ounce and 1 ounce of water for every pound of body weight, according to WebMD.

Avoid the heat.

Enjoy your outdoor activities before the highest heat of the day. If you like to garden, for instance, get your digging done around breakfast time rather than in the afternoon. An evening walk or jog can be much more pleasurable than taking one in the hot middle of the day.

Wear sunscreen and hats.

Too much exposure ages the skin and can lead to skin cancers. Consumer Reports says 61 percent of people over 60 don’t use sunscreen. And skin cancers are up among Baby Boomers.

So, get something with an SPF between 30 and 50. Look for UVA and UVB protection. Reapply frequently, and don’t be stingy. If you’re concerned about allergies or toxicity, review labels carefully and discuss with your doctor.

The US Centers for Disease Control and Prevention recommends sunscreen and hats – along with staying in the shade, wearing clothing to the ankles, and wearing a long-sleeved shirt.

For a natural, do-it-yourself sunburn treatment, consider essential oils: peppermint, chamomile, tea tree and lavender; or oatmeal baths. Men’s Health recommends a spray made from 1 ounce pure aloe, 1 ounce coconut oil, 2 ounces of witch hazel, 5 drops of peppermint oil and 5 drops of lavender oil.

Win the Mosquito Wars.

Be sure to empty flower pots, buckets, and other water containers to prevent mosquitoes from breeding. Use outdoor repellents around the yard. Use yellow-hued outdoor lightbulbs, since they attract fewer pests.

To keep the bugs off your body, the CDC recommends mosquito repellent with 5 percent to 50 percent DEET as the best insect repellent. VeryWellFit.com recommends Off! Deep Woods Insect Repellent Avon Skin So Soft, Repel Tick Defense and other easily found items.

Remember to enjoy fresh fruits and vegetables, avoid drinking too much alcohol, and get plenty of rest.

And we can provide plenty of suggestions for safe, healthy exercise – with us or on your own – so, don’t hesitate to ask us for suggestions.

Here’s to a safe and happy season!

Healthy Recipe, Watermelon Salad

There are plenty of spins on the simple watermelon-feta-mint salad. We like this one from The Mediterranean Dish: an easy, fresh and super-light Mediterranean version with fresh herbs and a honey-lime dressing.

Ingredients

For the Honey Vinaigrette

• 2 tbsp honey
• 2 tbsp lime juice
• 1 to 2 tbsp quality extra virgin olive oil
• pinch of salt

For the Watermelon Salad

• 1/2 watermelon, peeled, cut into cubes
• 1 English (or Hot House) cucumber, cubed (about 2 cupfuls of cubed cucumbers)
• 15 fresh mint leaves, chopped
• 15 fresh basil leaves, chopped
• 1/2 cup crumbled feta cheese, more to your liking

Instructions

1. In a small bowl, whisk together the honey, lime juice, olive oil and pinch of salt. Set aside for a moment.
2. In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.
3. Top the watermelon salad with the honey vinaigrette and gently toss to combine. Top with the feta cheese and serve.

Nutritional Info

Serves six. Per serving: 192 calories; 5g fat; 2g saturated fat; 119mg sodium; 36g carbohydrates; 10g sugars; 4g protein

With summer vacation quickly approaching, many of us over 50 years old are now thinking about looking and feeling our best while checking another trip off our bucket list. Too bad that getting healthier is a slow and steady process, rather than an instant fix.

However, I do have an extremely effective 2-step method for moving better, feeling better, and maybe even losing some of that belly fat faster than ever. I’d like to share this method with you today so that you can utilize it to look and feel your best this summer.

Look Your Best for Summer. This 2-step method fights fat and reduces inflammation simultaneously on two separate fronts for maximum effectiveness: your sugar intake and the intensity of your workouts.

First: This step requires zero extra effort on your part! All you have to do is NOT do something that you’re currently doing! You must stop consuming refined sugar, in all its forms. To stop consuming refined sugar means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much-refined sugar has crept in. Nothing will contribute to poor health as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid change – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Second: Here’s the step that requires some effort; and trust me when I say it’s worth it. You have to crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing, and pulling as little as possible while still “getting the job done.” I’ve got some news for you…if you are still in poor shape then the job isn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat, or feel the same when it’s over as you did when it began, then you’re not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session to push your body to the point of discomfort. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with uncomfortable for 20 -30 minutes. With practice, you will learn to embrace the training effect created.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a certified functional aging specialist, such as myself. My team and I would love to hear from you!

Call or email us today, and together we will get you started on your fastest healthiest body ever now before summer vacation.

If you’re not local and interested in a certified functional aging specialist near you, please follow this link to locate someone in your area .

So you took a break from your fitness routine this summer. You ate, you drank, you relaxed, and ate some more.

Well, now it’s time to face the music.

As you look in the mirror after a summer of less-than-healthy eating… Your body is puffy and bloated, joints are achy, and your clothes feel tight.

Maybe you are feeling that way right now.

Here’s how to get you back on the fitness fast track.

1) Find Your Focus

Summer happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.

Draw a line in the sand. You’re back now so the bad eating stops now.

If you’re serious about your fitness goals, then the past few weeks were the exception, and not the rule. Don’t beat yourself up for letting loose. Simply get back up, dust yourself off and get focused.

2) Get Hydrated

While summer days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout the day. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

3) Cleanse Your System

For your first few days getting back on track I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

Try the recipe for Creole Chicken and Green Beans below – this is a wonderful, whole food dish.

4) Get Some Rest

As relaxing as summer days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

5) Jump Back Into Your Exercise Routine

It’s time to sweat out all those indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.