The perfect foods for hot weather

When it’s hot outside often the last thing you want to do is think about eating but you still need to think about your health, even in the summer. I know that there are some days when even thinking about turning on the oven can make it seem like the temperature is rising, but this is really no excuse for you to live on ice-cream during the summer. After careful research, using my family as “guinea pigs” and talking to my health care provider I found the perfect foods that will keep you healthy and cool in hot weather.

 

  1. Fruits and vegetables

 

31You probably already know that fruits and vegetables are an excellent source of vitamins and minerals, along with the fact you can find several varieties in the summer. You can toss the veggies in a salad or even on the grill if you think you can stand the heat. Fruit can also be enjoyed several ways, including on top of ice cream. Adding to their benefits is the fact that fruits and vegetables are comprised mainly of water so eating them will also help prevent dehydration. I love the fact that there are so many varieties to choose from it is actually pretty easy to get my kids to eat fruit and vegetables, instead of always wanting ice cream.

 

  1. Grains

 

32This is probably not a food you think about during the summer, but it is actually perfect for the heat. Grains are typically light, which is what you normally want when the temperature starts to rise. Pitas and flatbreads are a good sources of grain, and can also be used to make great tasting sandwiches your whole family can enjoy. Don’t forget that most cereals are also made from oats, rice, wheat and other grains, and when you add cold milk you might decide that it doesn’t always have to be strictly a breakfast food. Adding milk also helps to ensure you and your family are getting plenty of calcium and vitamin D.

 

  1. Foods high in protein

33Just because a food is high in protein doesn’t necessarily mean that it’s meat, which is good news for vegetarians. Obviously you can beat the heat a little by grilling your fish, chicken or other lean cuts of meat outdoors, but legumes and nuts are often just as high in protein and you don’t have to fire up the grill or turn the oven on to enjoy them. Almonds and walnuts in particular are high in protein and antioxidants. So are cashews, but these delicious nuts are also high in fat. A little fat is good for you, but too much and your swimsuit might not fit the way you want it to.

Sports Activities that Benefit the Elderly

Getting older is not easy for a number of reasons. The problem is that while general health is faltering, people are doing less and less to be in shape, because they feel less and less energetic. It all becomes an unhealthy loop that generates more stress and more health problems. Studies show that people over 65 spend most of their waking hours sitting down, in front of the TV or lying in bed and this leads to serious health issues. Even if it may seem like a hard thing to do, as a senior, you need to start moving, because this way you will be healthier, you will feel better and you will require less medical attention that costs a lot of money. Here are some ideas on what kind of activities to get involved in if you are in your senior years and you want to be healthier and happier.

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Walking

Starting out is the hardest thing to do, but also the easiest! It is obviously not recommended to jump into strenuous physical activity since that will bring you more harm than good. It is always advisable to consult your doctor before getting involved in more demanding physical activities, but the good news that there is something you can do that you do not have to ask permission for. Walking is the easiest way to start moving as a senior, in order to improve your health. Maybe you don’t think that this qualifies as a sports activity, but this is how you should start. Walking at a moderate pace can work wonders for both your body and your mood. After a while, you can start walking faster and that will help you even more. Soon enough, you will notice how you no longer breathe with difficulty after climbing one flight of stairs.

 

Cycling

A lot of seniors enjoy cycling and you can enjoy it, too. It is not a physically strenuous activity and you can set your own pace. It is also a lot of fun, and the best opportunity to get out of the house. This is something you can enjoy with your spouse and your friends, and it is an occasion to bond some more with those you know. Reducing social isolation is very important for the elderly, and joining a cycling club will bring you in contact with new people.

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Fishing

What can be more rewarding than catching your own food, through skill and the right equipment? If you are thinking about fishing as the kind of activity where you just sit on a chair all day, you are wrong. Fishing is the type of low impact workout that will keep you happy and in shape. When the fish bites, you will be challenged to rise up to the task, and you will be the one to bring it to the shore. Also, you may have to move around between fishing places so you will have some walking to do, as well.

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Golfing

Another low impact activity that is a good fit for the elderly is golfing. Golf courses are large stretches of land, with gentle hills and plenty of challenges. Just walking around from one hole to another will give you plenty of workout and, since a golf match can last for at least several hours, you will spend a lot of time out of the house, enjoying yourself.

 

Swimming

It is often recommended for the elderly to take up swimming as a gentle physical activity that keeps them in shape. Swimming is ideal for improving circulation, and the best part is that it is not hard on your joints. This is why even people with arthritis can try it with tremendous results.

 

Eating healthy during the summer months

It is finally summer, time for vacations and get together with friends and family. This also means lots of BBQs, cookouts and what can seem like a ton of coleslaw and potato salad. While the food may be delicious, the grease from the burgers and chicken combined with the mayo-based salads are definitely not good for your waistline or your health. Even vegetarians and vegans can find it difficult to stick with a healthy eating plan during the summer.

In an effort to stay healthy myself I did a little research and found several foods that are not only delicious and nutritious, they will also fit just about any lifestyle. Here are some of the best, and easiest ways you can eat healthy during the hot summer months.

 

Corn

 

eg1If you are enjoying a cookout or BBQ with friends and family chances are there are ears of corn being tossed on the grill. Not only is fresh corn delicious, it also contains two important antioxidants. These antioxidants can actually help protect your skin and eyes from the sun’s damaging rays, and best of all if you forego the butter it is a nutritious summer food even a strict vegan will love.

 

Iced Coffee

 

eg2Who ever would’ve have thought this cool morning pick-me-up could actually be good for your health. All I know is that this makes it easy for me to enjoy a healthy summer diet. A study recently published in the European Journal of Cancer Prevention noted that people that enjoyed one cup of iced or hot caffeinated coffee a day had a 10 percent less chance of developing nonmelanoma skin cancer than those who skipped this often necessary morning routine.

 

Watermelon

 

eg3This summer staple is a constant in my refrigerator. Since it 92 percent water I never have to worry about dehydration, and trust me it will always taste better than bottled or tap water. Watermelon can also help curb your appetite so your swimsuit continues to fit great. This summer fruit even contains the antioxidant lycopene which helps to prevent skin cancer.

 

Cucumbers and Tomatoes

 

eg4Fresh veggies are always a healthy addition to any diet, especially in the summer time. Cucumbers are over 90 percent water so staying hydrated is never a problem. Their high water content can also prevent skin from developing wrinkles, which can be a common problem if you spend your days in the hot sun. Tomatoes are rich in vitamin C and antioxidants and including them in your summer diet will reduce your risk of developing certain types of cancer.

 

Blueberries and Raspberries

 

eg5One thing that I love to do with my kids is pick blueberries and raspberries in the summer. Not only is this a fun activity, these great tasting summer fruits are also high in vitamins and antioxidants. Including these in your summer diet can also improve energy levels, and if you’re like me this is always helpful when you are trying to keep up with active kids in the summer heat.

The best sports activities for children

Sports and exercise are crucial for child development, whether we’re referring to the physique or the mental health of a kid. In many cases, putting together a schedule of activities that the child can perform on a weekly or even a daily basis is extremely helpful when it comes to dealing with tantrums or with overly active little buddies. It’s a good idea to focus on sports which can enhance the social skills of your son, daughter, nephew, or niece, given that this way, children are likely to interact with one another and make fast friends.

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Based on the info that I’ve gathered, it appears that some of the most recommended sports for children include basketball, soccer, and martial arts. All of these can significantly benefit the physique and health of the kid, but also have a favorable effect on how he or she deals with anger. Never try to deal with the tantrums of a child by recommending he or she hits a punching bag, as the correlation between feeling angry and doing something violent will show up, inevitably. However, there is a simple way of calming the kid down, given that while he or she is on vacation and perhaps you’re taking some time off from work, you can both work out together so that, by the end of the day, he or she feels so tired that isn’t in the mood of getting angry anymore.

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While activities like jogging or using a treadmill or an elliptical might be destined for adults, playing soccer or any other group sport is a wonderful pastime for children. On the one hand, they’ll have to learn the rules of the game, and as such, they’ll need to use their learning skills and memory. On the other hand, they will have to work with several others for the team, so they’ll be forced to ignore any personal feelings that might affect their performance. Be sure to be as understanding as possible and try to explain to the kid that winning isn’t the most important thing in the world so that the next time they lose, they don’t feel devastated. Explain to the child that doing his or her best every time is what matters, regardless of whether they’re victorious or not.

If you decide to take your kid to a martial arts studio or organize some sort of soccer activities once in a while, it’s important to point out that you’ll have to spend some money on getting the proper equipment. Gear requirements differ from one sport to the next, in that martial arts and soccer might need more protective pieces compared to basketball or volleyball. While clothing does matter to a certain extent, you’ll have to select a good-quality pair of shin guards so that your kid’s lower leg area doesn’t get hurt and he will not risk suffering from a fracture.

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Finally, the most important rule to selecting the best sports activities for children is to make sure that they’re having enough fun. Don’t force your kid to take up football just because you used to be a champ in college, because he or she may or may not have an interest in it. The golden rule is to try as many sports as possible before selecting the one that’s in accordance with the personal preferences of the kid.

Balancing your diet and your workouts

Any attempt of shaping your body should be focused on two main activities: physical exercising and an adequate food diet. These are like love and marriage, they go hand in hand. So, if you’re determined to lose weight or just keep yourself in shape, keep this in mind.

It’s not easy holding on to an exercising schedule and a diet at the same time. It’s not only that both can get boring, especially when you need to focus on several types of exercises and keep to  specific types of food, but they also imply a strong motivation. There are a few programs that you can follow, created by nutritionists and professional trainers out there, but that doesn’t mean you can’t create your own schedule that works perfectly for your lifestyle. You just need to respect a few basic principles that you can adjust depending on your goals.

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My best tips

What you first need to do, when you’re putting in place a weight-loss program is to work out your calorie intake. As you may already know, humans need to provide their bodies with a certain amount of calories per day, which are required to keep your organism in working order. When you want to lose fat, you need to create a deficit between that necessary amount and your daily intake. This way, your body will start burning the stored fat to keep the processes taking place in your body going and give you the necessary amount of energy to accomplish normal tasks like reading, walking, writing a paper, etc. Secondly, you need to program your meals and eat at about the same hour every day.

3egg 6Your second step should concern the physical exercising schedule. Start a gym program focused on several muscle groups and cardio exercises. Recent studies have shown that a workout program combining the two is much more efficient than one focusing on one of them. Your workout session should last about 45 minutes to 1 hour. When you’re in the gym, you shouldn’t let your body get into a steady rhythm. That means that if you’re on the stationary bike, you should switch through various levels (easy to difficult, medium to easy) to maximize your training and keep your body alert.

Don’t overdo it

Drastic dieting and extreme exercising won’t pay out, on the long run. One, you won’t be able to keep up with that intensive rhythm, and two, at one point your health will be affected. If you get your body used to a very low calories number, it will obey and will learn to manage with the little you give it, so it won’t help you lose any more weight, as your body will stabilize itself.  Furthermore, don’t see dieting as keeping away from foods that are seen as “catastrophic” for your weight loss goals such as chocolate or ice cream, because what a diet actually means is eating them now and then, but in small proportions. It also means that there are some food combinations that will most surely get you fat and that you must stay away from those. In the end, a food regime is more about discipline and strong will than about a miraculous recipe that will get you rid of the extra kilos.

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It’s the same with exercising. If you do it extensively, your body will break under the pressure. 2 or 4 sessions a week at the gym should help you lose weight in a couple of months, without putting a strain on your body and with durable results.

Finally, get used to the idea that you will always be on a diet. It may sound awful, but, those whom, from various reasons tend to put on weight will be inclined to do so most of their life. As such, you’ll have to keep it in your mind that some people have a different metabolism rate or have a natural inclination towards eating healthy foods that you need to replace with a special program. Therefore, you’ll just have to keep an eye on everything you eat always.

 

How to start working out at home

 

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Going to the gym is a practice that should be integrated into everyone’s weekly routine, but most of us find it hard to make that commitment because of several reasons. Being overweight can affect you both physically and mentally. For one, you’re likely to get tired faster when climbing some stairs or when walking down the street. Perhaps you’ve missed out on some hikes and walks in the park for fear of being breathless. Secondly, extra pounds can take a toll on the way you feel about yourself. Self-love is a concept that’s been going around for some years now and that’s mostly due to the fact that being out of shape is a notion that’s difficult to accept. You have to realize that setting up a workout routine is beneficial for your health. You may feel embarrassed to yourself and other people, which is why getting a gym subscription might be less tempting.

3egg 2If you would like to find the solution to this problem, you ought to work on your regimen and your physique. Eating loads of salads, greens, fresh fruit, grilled meat, low-fat cheese, egg whites and others can gradually help you get back in shape. Restrictions aren’t mandatory but if you can, you should use smaller plates so that you’re under the impression that you’ve eaten a lot already. The next step in getting back in shape is setting up a workout routine at home. There’s no reason to avoid doing this unless you suffer from a condition that doesn’t allow you to make any movements. In actuality, there are several ways of gradually increasing your exercise resistance. You can buy a jump rope and make your workout fun and easy. What’s more, there’s nothing stopping you from going online and looking for some yoga or pilates videos, or even Zumba ones if you’re into exercising while dancing.

3egg 3Getting a punching bag is another way of taking your workout sessions to a whole new level, but you have to be careful so as to not put too much pressure on yourself. The neat thing about using a good training bag is that it also relaxes you and helps you get rid of all the stress that might have been building up inside you during your work day. These products come in all sorts of shapes and sizes and they are intended for various experience levels. If you hardly know what to expect from it, try getting an affordable option that you don’t have to hang on the ceiling. Self-standing models are just as efficient as their ceiling counterparts, and sometimes they are even shaped to resemble the figure of a man.

As for the schedule, there are a couple of ways of integrating exercise into your day. In the beginning, it might be a good idea to exercise for just three days per week, especially if you’re not used to making any physical effort whatsoever. Once you go past this limit, you can either workout once a day or split the amount of time you’d spend in your basement or wherever you exercise in halves. In the morning, before going to work, do at least fifteen to twenty minutes of pilates, for example, and then complete your workout routine by hitting the punching bag in the evening. Different ways of training allow you to work on various muscle groups, thus shaping your body in an effective manner.

What does it mean to be a nutritionist?

 

According to too many statistics, unhealthy food is one of the major causes for a multitude of medical issues. Unfortunately, people are not at all concerned with what and how they eat, not to mention they almost never take into consideration visiting a nutritionist that can give professional advice on how to eat healthy.nutri1

As a nutritionist, I seldom get the impression that I’m tilting at windmills. It’s not that people are not interested or willing to keep to a healthy lifestyle, because some of them are, but, mostly, people push the most basic, but also the most important daily activities in a corner of their mind and discredit their essential contribution to their overall well-being. Most certainly, there are a lot of people that don’t have the time to change the way they eat because their careers or other daily labors interfere with their decision to start a healthy food regime.

nutri4Most of my patients come into my office not because they’ve decided to change the way they eat or live, but because they’ve been sent there by their medical doctor to treat an already severe medical problem. My role as their nutritionist is to find the best alimentary regime for their individual case. It is not always easy and I keep telling my patients that a periodical visit to a nutritionist would help them prevent a great number of discomforts.

For these reasons, but for many others as well, I’ve committed myself to starting this nutrition related blog that is intended to help people in need, especially those who don’t have the possibility or the time to visit a specialist. Moreover, I will try sharing here the best techniques to apply at home, so that those trying to maintain in good health, or a harmonious physical aspect are able to do so without paying for it.

nutri3In addition, I will try to change commonly encountered misconceptions related to nutritionists. For those who are not aware, a nutritionist will not only be able to provide you with a healthy regime, but also with diet ideas, smart food combinations and the best exercises to keep you energized and in good shape. Furthermore, a good specialist will be able to tell you which are the foods you should definitely avoid if you’re dealing with skin problems or other small issues. Also, a competent professional will be capable of redirecting you to a specialist able to address your health problem, if what you are suffering from is not in their area of expertise.

Another important reason for which I’ve decided to start writing about food related medical impairments is that of teaching people how to choose a skilled professional. You may know that nutrition is somewhat of a new medical field. As such, the regulations allowing or prohibiting certain individuals to practice are not yet clear. That is why, there are certain aspects, such as the needed certifications and diplomas to become a nutritionist, that any person searching for a specialist in this field should be aware of before choosing one.

Finally, I will concomitantly try helping young specialists with various techniques that I’ve learnt to master in my years of practice and that they can use to help patients with similar issues.

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