Advice From The Expert A Point to Ponder...
With the summertime fast approaching I'd like to encourage you all to stay healthy and physically fit. Given that summer is a season of vacations, picnics, cookouts, happy hour, pizza by the slice, ice cream, sugary frozen beverages, and lazy days outdoors, it's easy to slack off. With that said, as you enjoy your summer be sure to implement regular physical activities like biking, swimming, long walks, and gardening into your daily routine. You can also use this season to enjoy cool and refreshing foods and drinks like fresh vegetable and fruit salads, healthy homemade sandwiches, fruit flavored sorbets, iced tea, and, of course, plenty of ice cold water. Exercise Tip:
Never underestimate the value of rest and recovery. With that said, after a hard day of exercise training, give yourself an easier training day or rest day to help permit adequate recovery. For example, if you engage in a highly intense bout of running on Monday, follow up with moderate-intensity biking on Tuesday. Likewise, if you perform heavy weightlifting on Wednesday, take a day off or work an alternate muscle group on Thursday (click here for seven important principles of exercise training). Weight Loss Tip: When it comes to measuring your weight loss progress, use clothing sizes and take circumference measurements. Since body composition and fat distribution differ from person to person using these measures is more useful than weighing yourself because both allow you to see if you are losing inches. Inches are more indicative of changes in your overall body composition. An ideal body composition is one that encompasses a low percentage of fat weight and a high percentage of lean weight (muscle) relative to overall body weight (click here for more information on body composition). Nutrition Tip: Calcium is the most abundant mineral in the body and plays a critical role in bone health, muscle contraction, heartbeat maintenance, proper nerve function, and blood clotting. Protein intake supports calcium absorption, BUT too much protein, particularly from meat sources, can reduce it. If you are a meat eater, it is important to control your portion sizes limiting your intake to no more than 5-6 oz. each day. In addition, to replenish your calcium supply, consume at least six daily servings (about 6 cups) of calcium-rich vegetables like collard greens, broccoli, carrots, parsley, celery, kale and spinach in raw form, in the form of salads, or lightly steamed (click here to learn what you need to know about calcium deficiency). Click here for more health, fitness and nutrition-related tips and advice... Expert Blog
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You, Your Body and Your Health
