Heat: Signs, Symptoms, and Strategies for Training in the Heat

Keeping athletes and clients performing at their peak while also avoiding heat-related illnesses takes preparation and planning. Bodies need time to adapt to the increased physiological demands of training in warm environments. But even with preparation and planning, heat illnesses can and still do occur.


Heat illnesses generally affect those with lower levels of fitness. More fit individuals are typically better able to tolerate exercising in the heat, acclimate quicker, and sweat more (1). To help clients and athletes meet the demands of training in the heat, acclimate them to the warmer environment over a 10 to 14 day period, balancing the length of training sessions with intensity (i.e., long duration with a low intensity, or short duration with a moderate intensity)(1). Adequate hydration is another key component to preventing heat illnesses, as inadequate hydration decreases the body’s sweat rate. Encourage replacing fluids lost to sweat and urination, and offer hydration breaks during training (1-2). (Contrary to Coach Boone’s words in the iconic football movie “Remember the Titans”, water is not for cowards nor does it make you weak.) Teach participants strategies for monitoring fluid loss, such as daily weigh-ins, and pre- and post-workout weigh-ins if necessary (1-2).

Evaporation of sweat is the body’s key mechanism for staying cool. Humidity decreases the rate of sweat evaporation, as can limiting the skin’s exposure when wearing full training gear. If possible, reduce the amount of gear and clothing worn, especially during the acclimation period (1-2). Selecting moisture wicking fabrics will speed the rate of evaporation over less permeable materials. Also attempt to schedule trainings during the cooler times of the day, either in the early morning or early evening, or move them into climate controlled indoor venues when available.

Heat can also affect children differently, since they have immature thermoregulatory systems, including both a delayed response and limited ability to sweat (3). They may require a longer timeline to acclimate, incorporation of more rest breaks, extended warm-ups and cool-downs, and frequent reminders to hydrate (1-3).

By Stacey Penney NASM-CPT, CES, PES, FNS

How to indulge without ruining your diet

An occasional indulgence isn’t really cheating – especially if you’ve planned for it.

Cheating – on your taxes, on a test, on your partner – is just plain wrong.  And chances are, even if you were to consider cheating, you probably wouldn’t ask for permission from your accountant or your teacher…or your mate.  So why are people always asking me if it’s “okay to cheat” on their diet?  Does it feel “good” to be “bad”? Do they want to place the blame on my shoulders if their cheating doesn’t lead to weight loss?  Or are they simply saying, “I just can’t be this strict with myself every single day – I need a break!”

Let me start by saying that – at least when it comes to dieting -  I don’t like to use the word ‘”cheat”.  And here’s why.  Most of us don’t cheat on our taxes, on tests or on our partners – because we know it’s wrong.  And so, if we did cheat, we’d feel really bad about it.  Following the same logic, if you “cheat” on your diet, it must be wrong – and you’re going to feel bad for having done it.  So let’s just dispense with the word “cheat” right off the bat.
Cheat or treat?
Since “cheat” sounds so negative, let’s call it something more positive instead – I think “treat” sounds a lot better.  There’s nothing wrong with treating yourself once in a while, especially if you’ve banked some calories in advance for your indulgence.  If you’ve saved up some calories all week so you have a few extra to spend on the weekend, is that “cheating”? Sounds more like  “good planning” to me.
Why do you feel the need to cheat?
Before you start planning, you might want to think about why you feel the need to “cheat” in the first place.  Are you being too strict with your eating and cutting back too far? Are your regular meals not satisfying or enjoyable? Are “cheating” and “being bad” your reward for being good all week?  One way to stifle the need to stray from your eating plan is to get to the root of the problem.
Trying to adhere to an overly strict diet is probably one of the most common triggers for “cheating”.  Maybe you manage to hold things together pretty well all week, so you figure you deserve to cut loose and enjoy yourself on the weekend.
But if you’re eating yourself into a stupor every weekend because you “deserve it”, not only are you likely to undo any progress you made during the week, you’re also rewarding your good behavior with high caloriefood.  Over time, you associate your healthy weekday foods with penalty, and your high calorie weekend indulgences with reward – which isn’t likely to foster lifelong healthy eating habits.
The other problem is that if you haven’t figured out the number of extra calories you can safely spend on the weekend, it’s too easy to tell yourself that you’ve been “so good” all week that you can’t possibly overdo it. Trust me – you can.
Planning your pleasure
So there’s a fine line to making this work, and it all depends on proper planning – which involves banking some calories and spending them wisely.
I’m more inclined to advise people to limit their “treat” to one meal rather than taking the whole day off.  There’s a big difference between eating something special that isn’t on your usual meal plan and taking theentire day off to eat whatever you want.  For some people, a whole day without dietary restrictions can be like a train without brakes – and can cause nearly as much damage.
But planning ahead for a “treat meal” is a lot easier to control.  First, consider your allotted calorie intake for the whole week.  Then, determine how many calories you can set aside each day to accumulate what you’ll need to spend on your splurge.  It also helps to be as specific as you can when you plan when, where and how you’re going to spend your calories.  Telling yourself, “I’ve been good all week so I can have a nice steak dinner” may not work as well as, “I’m saving up 400 calories this week because I’m going to Rosie’s Restaurant on Saturday night and they make the best apple pie.”
Treating Isn’t cheating
If you feel that your “cheating” is the result of a too-strict diet, consider this.  Those who naturally maintain their weight manage to have treats from time to time.  It’s part of life – and an important skill to learn.  Eating perfectly all the time probably isn’t reasonable.  But if you eat three regular meals a day and have a “treat” meal once a week, you’re being “good” for 20 meals out of 21 – which is 95% of the time.  And when you’ve planned and saved for your splurge, you can enjoy it guilt-free.  So make it special – put it on a plate, eat it slowly, savor it and enjoy it.  You earned it.
Written by Susan Bowerman

How to cut fat but keep taste in your favorite recipes

Small changes to your recipes can lead to big calorie cuts.  A few ingredient swaps can make home-cooked dishes so much healthier.

Now that the holidays are solidly behind us, the reality of those New Year’s promises we made to ourselves are starting to settle in.  Many of us start out the New Year with big plans for big changes…which is why all this month we’re focusing on the ‘little things’.  That’s because small steps – taken together – can add up to big results, and are often easier to handle than huge sweeping changes that can be unsettling. In the last post, I made some suggestions for small changes you can make at the grocery store – that is, after all, where the path to healthy eating begins.  But now that you’ve brought your healthy ingredients into the house, you want to make sure to keep them that way when it’s time to cook. And with just a few small changes, you can make every dish you prepare at home a little bit better for you.

Steps to a recipe makeover
When it comes to recipe makeovers, a good place to start is with your “go-to” foods – those dishes that you make over and over again.  If you transform a recipe for a dish that you eat every week, the calories you cut out can really make a difference in the long run.
The first step in the makeover is to look over the list of ingredients, and see if you can make some healthy swaps to reduce fat and calories, or to boost the nutritional value.  Would plain yogurt work in your dish instead of sour cream?  Would ground turkey work just as well as ground beef?  Could you add more fiber by using brown rice instead of white? Could you sneak some fruit into a salad or side dish?  Using substitute ingredients that provide nearly the same taste is an easy way to reduce a hefty calorie count.
Next, look at the amounts of some of the ingredients to see if you can change them to make the dish healthier.  If a recipe calls for frying, could you sauté or stir-fry instead to reduce the fat? Can you use less salt or sugar? Could you double the vegetables called for?  You’d be surprised at how many calories you can save with just a few changes.
Don’t “wrong a right”
One caution, though – don’t be fooled into thinking that by starting with very low calorie ingredients, it means you have extra calories to “play with” when you cook.  I run into this with my clients all the time.  They’ll start with healthy, low calorie ingredients like fish and veggies, and then rack up huge amounts of calories once they start cooking.  They’ll fry instead of grill, they’ll sauce instead of steam, and by the time they’re finished, they may as well have eaten a cheeseburger.
Ingredient swaps and tips for healthier dishes
Here are some of my best tips for cutting down on fat and calories when you cook, and also how you can make your dishes healthier by using more whole grains, or adding vegetables and fruits to your dishes.  I’ve also put together a table of swaps you can try for some common ingredients that can help you lighten up your favorite recipes.  Have fun experimenting, and don’t be surprised if you end up liking the healthier version even better!

• 
  Add diced vegetables to soups, chili, meat loaf, casseroles, tuna or chicken salad and pasta sauce to reduce overall calories and boost nutrition.


• 
  Season steamed vegetables with lemon, vinegar, herbs, garlic, onion and spices rather than relying on butter or sauces.


• 
  Add fruits to salad for a change.  Try fresh orange or tangerine sections, apples or kiwi.  Use deep green leafy vegetables instead of iceberg lettuce for more nutrition.


• 
  Frozen vegetables and fruits are just as nutritious and fresh, may be less expensive, and allow you to eat foods that might not be available all year.  For example, loose-leaf frozen spinach or chopped vegetables can easily be added to soups and stews.


• 
  You can thicken soups without added butter, flour or cream.  Place some of the broth and vegetables in the blender and then stir back into the soup.  Or, make your own ‘cream’ soups by cooking vegetables with broth, onions, garlic and seasoning – then puree it all in the blender with a little evaporated nonfat milk or soft tofu for a delicious creamy soup.


• 
  Try different mustards and vinegars for seasoning salads and veggies without fat.


• 
  Double the recipe for dishes that freeze well, such as soups, stews, and casseroles.  That way, when you’re tired and don’t want to cook, you can pull something healthy from the freezer rather than pulling into the drive-through.

Try these simple recipe swaps:

If the recipe calls for…		Use this substitute ingredient…
Ground beef		Ground turkey or chicken breast, plant-based substitutes like soy ground round			Spray pan with pan spray before browning;  drain any fat from pan after browning.Soy ground round is already cooked
Butter or margarine for baking		Applesauce; baby food prunes or carrots; mashed banana or avocado			You will need to experiment, but you can usually replace 1/2 or more of the fat in the recipe with one of the substitutions.  This cuts fat, and boosts nutrition!
Butter to sauté vegetables		Pan spray; broth, wine, vegetable juice			Spray pan with pan spray;  sauté in wine, broth or vegetable juice.  Cover pan to ‘sweat’ vegetables
Cheese		Reduced fat cheese			Use reduced fat cheese, and reduce the total amount in the recipe
Eggs in baking		Egg whites or egg substitutes			Egg substitutes are 99% egg white;  you can also use 2 egg whites to replace one whole egg in baking
Mayonnaise		Nonfat mayonnaise			Or use mustard, avocado or hummus instead
Nuts		Reduce by half			Toast lightly in a dry skillet to enhance flavor
White rice or regular pasta		Brown rice or whole grain pasta			Try other whole grains, too, like quinoa, millet, buckwheat
Sour cream, cream cheese, cottage cheese, cream		Use nonfat versions;  evaporated nonfat milk in place of cream			Plain nonfat yogurt is a great substitute for sour cream

Written by Susan Bowerman, MS, RD, CSSD.

 

Be Happier: 4 Life Changing Reasons To Get Active.

There are literally hundreds of reasons why being active is beneficial.  Exercise is good for your body, your mind and for your social life.

Here are four reasons that I believe will inspire you to get up and get healthy. Once you’ve read through, I know you’ll join me and become a happier, healthier you.

1.  Reduced stress

Most of our lives are filled with stress of some sort, whether it’s lack of time, financial struggles, difficult work deadlines or simply trying to herd your children to school.
Stress can lead to weight gain and make losing weight more difficult, so finding time for activity has never been so important.
Stress also often causes over-eating and this can lead to weight gain, in turn this can increase your stress and then the cycle repeats.
Even I have succumbed to stress and hidden out in my pantry (where I keep the cookies!) during times of high pressure.  Knowing that this wasn’t the best reaction, I took time out and realized that I needed to do something that would help me cope with the stresses of my life.  I found that adding an activity to my day allowed me to re-group and focus on myself and this helped me to reduce anxiety and stress.
2. Feel more productive in work and life
I always used to think that in school we had recess to give the teacher five minutes of peace but the real reason is much more interesting. Studies have found that after activity our brains are more active and this makes it easier for us to learn and retain information. (I’ve tested this philosophy on my own children and it definitely works for them.)
You may not be in school any more, but taking a brief recess for activity, especially when you feel drained, may improve your focus and make you more productive. Feeling that you’re more productive is a great way to beat stress!
3. Positive lifestyle attracts positive people
When you make a conscious effort to improve yourself through becoming more active, your confidence gets a boost.  Even better, your new positive approach can convince those around you to also make a positive change.  This is especially true if you decide to take a class or join a fit club.
Who knew that by improving yourself you¹d have the potential to improve others too?
4. Increase your happiness
Who doesn’t want to be happier? Being active promotes the release of endorphins in your body similar to those that are released when we eat foods such as chocolate.  I’d much rather get my happy endorphins from activity because it¹s long lasting.  When you eat unbalanced sugary delights, your happy vibe is short lived and is quickly followed by a not-so-happy energy drop.
What goes up must come down and if you constantly spike your blood sugar in this way, you¹ll find it hard to balance your mood. Instead, try involving yourself in a healthy activity as this may make you happier because you¹ll have more energy and your mood will be stable.

***

Activity really is good for everyone.  Think of these four life-changing benefits of exercise as routes to happiness. Less stress makes you happier, being alert and more productive makes you happier and happy people attract positive happy people.
Happily, I think that promoting an active lifestyle will eventually make the world happier, healthier place.
By Samantha Clayton

What's the best diet for me?

The best diet is the one that works best with your lifestyle, your budget, your food preferences and how much effort you’re willing to give.

One of the more entertaining aspects of my work is that whenever I meet a new weight loss client, I never know where the conversation will lead.  Usually, I’ll start by getting some history – I want to know what’s the most and the least they’ve ever weighed, what motivates them to eat better and get into shape, and also what’s worked for them in the past and what hasn’t – that sort of thing.  From there, I can start to get a sense for how much effort each particular patient is willing to put forth, and what their expectations are.  And then we come up with a plan. But I can’t just tell someone what they need to do – I need to help them figure out how they’re going to do it, too.  And we work together to figure out what’s going to work best for them.

Does one size fit all?
When it comes down to it, there’s no “one size fits all” diet plan.  Everyone is different, and I need to take into account not just a person’s food likes and dislikes – I also need to know what their day is like, if they like to cook or not, if the cost of food is an issue, what time they exercise, how often they eat out (and where)  – there are a whole host of factors that I have to consider before I can give someone meaningful advice.

Should you take on a lot at once?
And then I have to consider what my clients want – or think they want.  Some people prefer a fairly strict approach – often, in fact, deciding to tackle a lot at once.  I’ve had plenty of clients who’ve decided to simultaneously attempt to lose weight, start exercising and quit smoking.  It’s a lot to take on, but it canwork.  Maybe it’s the idea of  ‘wiping the slate clean’ and making a truly fresh start – sort of a “today is the first day of the rest of your life” attitude.  And sometimes when you’re working on one thing, it can reinforce the other changes you’re trying to make – as in, “if I’m going to exercise, it doesn’t make much sense to keep smoking”.
But when taking on too much doesn’t work, it’s usually because the process becomes overwhelming – there are just too many changes involved and too many adjustments to be made.  And then, people tend to simply give up – and nothing gets accomplished.

Or are you one to take things more slowly?
On the other hand, there are those who take a more cautious approach – they like to dip their toes into the water, and see what feels right.  They might make a few changes to set them on the right course, get those pretty well established into their daily life, and then move on to make a few more.  Slowly, over time, they accumulate a pretty impressive list of diet and lifestyle changes – and since they’ve given themselves a chance to let them settle in, they’re usually in pretty good shape to continue.

Figuring out what works for YOU will help you build a healthy diet and lifestyle plan
The point is this – there are plenty of paths that lead to the same destination.  Some are short and direct, others might meander a bit – and neither one is necessarily better than the other.
Just as I do with my clients, you need to think about what you realistically can do.  If you hate cooking or just don’t have the time, does it make sense to adopt a diet that requires you to home-cook every meal?  If you can’t remember the last time you ate a fruit or a vegetable, is it realistic to think that you’ll suddenly start eating seven servings a day?  Maybe not.
But remember this.  The way you choose to eat, the amount of activity you get, the lifestyle choices you make are yours – you own them.  And you also need to accept that the results you get will be a direct reflection of how much effort you put forth.  The harder you work at it, the better the results.  But that doesn’t mean that slow and steady can’t win the race, too.  Because the best diet isn’t the one someone else tells you to follow – the best diet is the one that works for you.

By Susan Bowerman

4 Barriers To Good Diet Behavior

Want to change your diet behavior? Break through these diet barriers first! Getting out of your usual comfortable routine is hard and the first step is figuring out why you’re resisting change in the first place.

Think about your daily routine – how many things do you do without even thinking about them?  When you’re getting dressed in the morning, which shoe do you put on first?  You’ve probably never thought about it.  But if you always start with the right, try putting on the left shoe first – it might feel a little strange and unfamiliar.  Now imagine that you’re faced with a multitude of things you need to change. Everything you do throughout the day is affected, and you’re constantly reminded that you’re doing things differently. It takes some getting used to.

Change is hard, and it takes time to develop new, healthy habits to replace the old ones.  But in order to get there, you first have to identify the barriers that are getting in your way.  People resist change for many reasons, but here are some of the most common ones.

Good diet barrier #1:

You feel fine, so what’s the problem?

I can’t tell you how many times patients have said to me, “there’s nothing wrong with me, I’m just fat.”  Maybe it’s because being overweight doesn’t exactly hurt the way a headache does – it could be that since the weight comes on little by little, you sort of slowly adapt and don’t notice how it’s affecting you.  But those who tell me that they feel “fine, just fat” before they start on a diet and exercise program are the same ones who come back months later – trimmer and fitter – admitting that they had no idea how badthey really felt when they were heavier.  With a loss of weight and a gain in stamina from regular exercise, they’ve got more energy, they sleep better and they feel ‘like a new person’.   There’s nothing more motivating than really feeling the results of getting healthier.

Good diet barrier #2:

There’s so much you’ll have to give up, it’s just not worth it

You’re envisioning that you’ll have to give up your favorite foods, that you won’t be able to go out and enjoy meals with friends, family or coworkers, and that you’ll have to set aside way too much time for exercise and meal preparation.  Sounds like a lot to give up, and you’re not sure you want to.  But you can learn ways to lighten up your favorite recipes at home and make better choices in restaurants, and you can be just as sociable with your friends over a healthy meal as you can over a cheeseburger and fries.  Focus not on what you’re giving up, but what you stand to gain.  Yes, some things will have to change – but if you keep your “eye on the prize” of better health, you’re more likely to make adjustments.

Good diet barrier #3:

You don’t have the self-confidence to think you can succeed
Maybe you’ve tried a variety of things in the past, but you haven’t ever been able to make much headway.  If you’ve tried everything under the sun but nothing’s worked for you, it’s going to be hard for me to convince you that this time will be any different.  So it helps to look at why you might have failed.  Was the diet too strict and hard to follow?  Did you get too aggressive too soon with your exercise and hurt yourself – rather than easing into it slowly?  Do you eat when you’re not hungry and use food as a reward or a comfort?  Gaining confidence takes time, and you might need to take baby steps to get to where you need to go.  But when you take those same steps over and over again, you’re on your way to establishing new, healthier habits – and to building your confidence.

Good diet barrier #4:

You don’t think anything you do will make a difference
Some people just aren’t convinced that there’s anything they can do to impact their health in a significant way.  They’ll say they inherited their hefty build from their parents, or chalk up a high cholesterol level to ‘bad genes’.  When you believe that there’s nothing you can do that will make a difference, that’s exactly what you’re likely to do – nothing. But you’re just providing yourself with an easy way out.  As it’s been said, “genetics loads the gun, but environment pulls the trigger”.  Genetics alone doesn’t determine how healthy you’ll be – your health is greatly influenced by how well you take care of yourself, too.  And small changes, taken together, can definitely add up.

Written by Susan Bowerman, MS, RD, CSSD.

Nutritional Health For Kids

 Healthy Foods For Kids

With these tips from Herbalife and Susan Bowerman, getting kids to eat top-rated foods does not have to be a struggle

http://video.herbalife.com/#!/video/639108/35573

For a quick nutritional snack that your kids will love try. Herbalife shakes for kids. Herbalife Kids™ Shakes provide essential nutrition including protein, fiber and 100% of key nutrients to meet growing kids’ daily needs. Because they taste great, kids will ask for one every day—that’s the start of healthy eating habits they’ll rely on as they grow older.
This and other all natural health and nutrition products can be found at Ian's Herbal http://valparaiso.herbalhub.com

Healthy Weight Loss

American culture has encouraged weight loss to the point that too many people will engage in unhealthy methods of rapid weight loss only to discover there really is no miracle fix. For as many medical issues that can arise from gaining too much weight, just as many can be found when you engage in losing too much weight. And rapid weight loss puts your on the path to unnecessary and dangerous health issues. 

Any good weight loss program will not encourage you to lose more than 2 pounds a week. Please, please do not fall for the next miracle pill, or powder, or liquid. Please do not starve yourself for two days or two weeks. Please do not cut out carbs completely. Any program that tries to convince you that you need to go to such extremes is not a healthy weight loss program. There are no permanent answers in temporary solutions.

Healthy weight loss can only be done using a plan that addresses your nutritional needs first. Change your nutritional intake and you will change your weight. Those who desire to eat sugary diets, calorie loaded diets, or low calorie diets will be more likely to revert back to their old habits within six months of stopping the weight loss diet. Dieting is not the answer to weight loss. Nutritional intake is. A healthy weight can only be accomplished by using a healthy plan.

Herbalife provides the world's leading nutritional shake mix (Formula 1). Formula 1 is all natural, provides up to 21 vitamins, minerals, essential nutrients and supports healthy weight management.

Go to http://valparaiso.herbalhub.com for your free two week product trial.

See what Dr. Luigi Gratton M.D, M.P.H. had to say at http://www.youtube.com/watch?v=I-WWGindkh0