Friends and Fitness Enthusiasts,
Summer is here and it's time to get out there and enjoy the weather. Two super important things to do before getting out there is drinking water and putting on sunscreen! Here are the basics of what you need to know about sun safety:
- Sunscreen blocks UVA and UVB rays where sunblock only blocks UVB
- Check out this site for the ultimate Sunscreeen guide; the Environmental Working Group has researched major sunscreen brands have picked out the most effective and least toxic ones for your skin
- SPF means Sun Protection Factor. Each unit of SPF equals 10 minutes of protection. Ex: SPF 30 = 300 minutes of protection. Apparently sunscreens max out at SPF 15 though the American Academy of Dermatology recommends SPF 30. You don't need to spend your money on crazy high SPF
- The sun is hottest between 10a-4p. If you can avoid going out during these times, that'd be great! Otherwise, be especially vigilant about putting on sunblock
- Clothing also provides protection from the sun. Consider purchasing a hat or getting wicking clothing
- Keep an eye on your moles! No one is completely safe from skin cancer. Last summer I had a mutant mole on my back that my mom caught. We had it removed just in case; it was benign. Still, I learned my lesson. Even me, your Pacific Island friend, is not immune.
In health,
Lauren
Showing posts with label hydration. Show all posts
Showing posts with label hydration. Show all posts
Wednesday, June 1, 2011
Thursday, May 19, 2011
303/365 New Drink for MiO and You
Friends and Fitness Enthusiasts,
I first heard about MiO from one of my gym members and then saw a commercial for it later. Now it seems to be on everyone's lips...and tongues ha! What is MiO?
MiO is a "liquid enhancer" that comes in these funny rocket shaped looking containers for less than $4 a pop. Squeeze the bottle and out comes this concentrated, 0 calorie flavor to make your water go down easier; it comes in 6 flavors so far.
What? Zero calorie you say?? How is it possible??? As I'm sure you could deduce with the information I've given you in the past, this product does not contain any real sugar. Instead it has artificial sweeteners. Now, research tells us that drinks with flavor (more specificially, carbohydrates) goes down a lot quicker when rehydrating during or after exercise. Certainly you'll be more inclined to drink this, since you can control the amount of flavor (their major selling point) but, I'm still skeptical. I personally go for products with real fat, carbs, and protein but, it's up to you. I haven't actually tried this but you might like it. If it means you staying hydrated then sure, give it a shot. Just know that it's not real.
In health,
Lauren
I first heard about MiO from one of my gym members and then saw a commercial for it later. Now it seems to be on everyone's lips...and tongues ha! What is MiO?
MiO is a "liquid enhancer" that comes in these funny rocket shaped looking containers for less than $4 a pop. Squeeze the bottle and out comes this concentrated, 0 calorie flavor to make your water go down easier; it comes in 6 flavors so far.
What? Zero calorie you say?? How is it possible??? As I'm sure you could deduce with the information I've given you in the past, this product does not contain any real sugar. Instead it has artificial sweeteners. Now, research tells us that drinks with flavor (more specificially, carbohydrates) goes down a lot quicker when rehydrating during or after exercise. Certainly you'll be more inclined to drink this, since you can control the amount of flavor (their major selling point) but, I'm still skeptical. I personally go for products with real fat, carbs, and protein but, it's up to you. I haven't actually tried this but you might like it. If it means you staying hydrated then sure, give it a shot. Just know that it's not real.
In health,
Lauren
Thursday, April 14, 2011
268/365 Placate Cravings with Flavored Tea
Friends and Fitness Enthusiasts,
Clearly my month-long diet and exercise challenge has affected my blog topics...all about food! I don't think this is bad. In fact, I think this is great because it shows y'all that I am no better than anyone else. I too crave delicious food, chocolate, sweets, and everything else under the sun. One tip that I subscribe too and I hope you will too is to stay hydrated. Drinking water before satisfying a craving ensures that you're not dehydrated and makes your belly full, somewhat hindering you from letting more food pass through your lips. Other than water, you can try different kinds of tea.
There are many kinds of tea that you can find in the grocery store. If you have the means, I suggest going somewhere that sells loose leaf tea like Wegmans, Rostov's, or Notting Hall. These establishments usually have people who can tell you lots more about tea than you could ever dream; their passion makes the experience special. Tea is a 0 calorie drink except for the spoonful of sugar, glob of honey, or cream with which you may take your tea. I picked up two teas today from Notting Hall: Raspberry Truffle and Chocomint. I cannot wait to go home and try them; the aroma is intoxicating. I have been jonesing for some chocolate/sweets the last few days and I know these teas will hit the spot. I'll let you know how they go.
In health,
Lauren
PS: There are proper ways to make tea. Here's the break-down:
Black Tea: Water should be at a rolling boil when you steep your tea for 3 minutes. Do NOT leave your tea leaves in the water and do NOT squeeze the bag (if you're using bagged tea) as it will become bitter and the flavor will be diminished.
Green Tea: Water should be almost at a boil, like the bubbles are about to start. Steep only for 1 minute then remove the tea from the water.
Tisanes (Herbal Tea): Water should be almost at a boil but can steep for 5-10 minutes.
For greater detail, check this site out.
Clearly my month-long diet and exercise challenge has affected my blog topics...all about food! I don't think this is bad. In fact, I think this is great because it shows y'all that I am no better than anyone else. I too crave delicious food, chocolate, sweets, and everything else under the sun. One tip that I subscribe too and I hope you will too is to stay hydrated. Drinking water before satisfying a craving ensures that you're not dehydrated and makes your belly full, somewhat hindering you from letting more food pass through your lips. Other than water, you can try different kinds of tea.
There are many kinds of tea that you can find in the grocery store. If you have the means, I suggest going somewhere that sells loose leaf tea like Wegmans, Rostov's, or Notting Hall. These establishments usually have people who can tell you lots more about tea than you could ever dream; their passion makes the experience special. Tea is a 0 calorie drink except for the spoonful of sugar, glob of honey, or cream with which you may take your tea. I picked up two teas today from Notting Hall: Raspberry Truffle and Chocomint. I cannot wait to go home and try them; the aroma is intoxicating. I have been jonesing for some chocolate/sweets the last few days and I know these teas will hit the spot. I'll let you know how they go.
In health,
Lauren
PS: There are proper ways to make tea. Here's the break-down:
Black Tea: Water should be at a rolling boil when you steep your tea for 3 minutes. Do NOT leave your tea leaves in the water and do NOT squeeze the bag (if you're using bagged tea) as it will become bitter and the flavor will be diminished.
Green Tea: Water should be almost at a boil, like the bubbles are about to start. Steep only for 1 minute then remove the tea from the water.
Tisanes (Herbal Tea): Water should be almost at a boil but can steep for 5-10 minutes.
For greater detail, check this site out.
Wednesday, March 9, 2011
232/365 Happy Snack Tip 4: For You Grazers Out There
Friends and Fitness Enthusiasts,
If you consider yourself a Grazer and want to curb your cravings, here are some tips:
Keep water or other flavored water handy. Sometimes when we think we're hungry, we're actually thirsty. Guzzling a huge glass of water, tea, or low-sugar drink can keep our tummy full and make us less inclined to want to munch. Something else you can do is freshen up after you snack. Nobody likes the taste of orange juice or any food right after you brush your teeth. Keep mouth wash, floss, or a toothbrush handy to cleanse your mouth after each snack. Your hips and dentist will thank you. Chewing gum can also help satiate your oral fixation without adding calories.
In health,
Lauren
If you consider yourself a Grazer and want to curb your cravings, here are some tips:
Keep water or other flavored water handy. Sometimes when we think we're hungry, we're actually thirsty. Guzzling a huge glass of water, tea, or low-sugar drink can keep our tummy full and make us less inclined to want to munch. Something else you can do is freshen up after you snack. Nobody likes the taste of orange juice or any food right after you brush your teeth. Keep mouth wash, floss, or a toothbrush handy to cleanse your mouth after each snack. Your hips and dentist will thank you. Chewing gum can also help satiate your oral fixation without adding calories.
In health,
Lauren
Sunday, January 16, 2011
180/365 Bikram Yoga Update
Friends and Fitness Enthusiasts,
Today I went to Bikram Yoga at Radiance Bikram Yoga with Kathleen and her boyfriend Tim and boy was it tough! The class was in fact composed of 26 poses; we repeated each pose 2 times for an intense 90 minute class. I am used to yoga classes that start with a Sun Salutation and build off from that. Bikram Yoga was totally different than the kind of yoga I did in my practice previously.
The instructor and owner of the studio had us arrange ourselves with the most experienced yogis in the front and the newbies in the back so that we had an example to model. She verbally instructed us on how to get into each pose, when to breathe, and when to take water breaks (believe me, we needed them). After 90 minutes, I was hot, sweaty, stretched, worked, and refreshed.
In conclusion, I enjoyed my first Bikram Yoga class (thanks Kathleen!) and hope to do it again soon. As with any yoga, your practice will get better the more you practice. Yoga isn't one of those things that you can pick up easily. You've got to practice in order to get better. In Bikram, you always do the same 26 poses. They are all very challenging but not impossible. My sister has done 9 classes and should be up there in the front. She has improved in just 9 sessions because she's stuck to it. Last thing, stay hydrated and be sure to eat something salty or with electrolytes afterwards because you will have sweat a lot during class!
In health,
Lauren
Today I went to Bikram Yoga at Radiance Bikram Yoga with Kathleen and her boyfriend Tim and boy was it tough! The class was in fact composed of 26 poses; we repeated each pose 2 times for an intense 90 minute class. I am used to yoga classes that start with a Sun Salutation and build off from that. Bikram Yoga was totally different than the kind of yoga I did in my practice previously.
The instructor and owner of the studio had us arrange ourselves with the most experienced yogis in the front and the newbies in the back so that we had an example to model. She verbally instructed us on how to get into each pose, when to breathe, and when to take water breaks (believe me, we needed them). After 90 minutes, I was hot, sweaty, stretched, worked, and refreshed.
In conclusion, I enjoyed my first Bikram Yoga class (thanks Kathleen!) and hope to do it again soon. As with any yoga, your practice will get better the more you practice. Yoga isn't one of those things that you can pick up easily. You've got to practice in order to get better. In Bikram, you always do the same 26 poses. They are all very challenging but not impossible. My sister has done 9 classes and should be up there in the front. She has improved in just 9 sessions because she's stuck to it. Last thing, stay hydrated and be sure to eat something salty or with electrolytes afterwards because you will have sweat a lot during class!
In health,
Lauren
Wednesday, January 12, 2011
176/365 Shovel and Flow
Friends and Fitness Enthusiasts,
Oh snow, get your shovels ready, it's about to go down!
Old Man Winter is coming to a town near you if he hasn't hit already. You can get a serious workout while you clear your driveway; you can also get very hurt if you shovel incorrectly. Here are some tips:
- Bend with your knees: Keep your back straight as you squat down. When you stand back up to dump your snow, power up through your legs
- Twist from the hips. As with throwing a punch, twist with your hips. If you only twist from your shoulders, you'll most likely wrench your lower back; it's all connected folks.
- Use gravity to dig your shovel into the snow. You're already doing a lot of work, you don't need to exert more. Plus, if you actively dig your shovel, you will probably lose your form of bending the knees to get your shovel down there.
- Dump the snow off your shovel by tossing it not by twisting your wrists. Snow is heavy and your supinators and pronators can only do so much. If you're not trained, you might hurt yourself.
- Don't forget to breathe and rehydrate. Remember your balaclava to protect your lungs from the harsh cold. Drink water!
Shoveling is a physical activity where correct form is key. Show Old Man Winter that he's got nothing on you.
In health,
Lauren
Oh snow, get your shovels ready, it's about to go down!
Old Man Winter is coming to a town near you if he hasn't hit already. You can get a serious workout while you clear your driveway; you can also get very hurt if you shovel incorrectly. Here are some tips:
- Bend with your knees: Keep your back straight as you squat down. When you stand back up to dump your snow, power up through your legs
- Twist from the hips. As with throwing a punch, twist with your hips. If you only twist from your shoulders, you'll most likely wrench your lower back; it's all connected folks.
- Use gravity to dig your shovel into the snow. You're already doing a lot of work, you don't need to exert more. Plus, if you actively dig your shovel, you will probably lose your form of bending the knees to get your shovel down there.
- Dump the snow off your shovel by tossing it not by twisting your wrists. Snow is heavy and your supinators and pronators can only do so much. If you're not trained, you might hurt yourself.
- Don't forget to breathe and rehydrate. Remember your balaclava to protect your lungs from the harsh cold. Drink water!
Shoveling is a physical activity where correct form is key. Show Old Man Winter that he's got nothing on you.
In health,
Lauren
Wednesday, December 29, 2010
162/365 Yoga is Hot with Bikram
Friends and Fitness Enthusiasts,
My sister called me excitedly to report that her first Bikram yoga class was awesome.
Bikram was invented by Bikram Choudhury and is performed in a room of 104F. It consists of 26 poses that "systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function." You can only practice this kind of yoga under a Bikram Yoga Teacher at a Bikram Yoga studio. Yoga that is performed in a hot room (95-100F) but is not taught by a Bikram Yoga Teacher is simply called Hot Yoga.
Why would you want to do yoga and moreover in a hot room?
Yoga is an awesome way to stretch and strengthen your body. Being in a hot room allows your body to warm up passively. It also makes your body sweat a lot quicker. This is good because you will "sweat out the toxins." By that I mean that you will sweat, which will make you rehydrate (right?), which will make you have to use the bathroom. It is through this process that your body can eliminate those toxins. Hot yoga will also challenge your cardiovascular system as any exercise in a hot environment will do.
Hydrate, wear wicking clothing, bring a towel and a water bottle, and enjoy a Bikram or Hot Yoga class near you!
In health,
Lauren
My sister called me excitedly to report that her first Bikram yoga class was awesome.
Bikram was invented by Bikram Choudhury and is performed in a room of 104F. It consists of 26 poses that "systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function." You can only practice this kind of yoga under a Bikram Yoga Teacher at a Bikram Yoga studio. Yoga that is performed in a hot room (95-100F) but is not taught by a Bikram Yoga Teacher is simply called Hot Yoga.
Why would you want to do yoga and moreover in a hot room?
Yoga is an awesome way to stretch and strengthen your body. Being in a hot room allows your body to warm up passively. It also makes your body sweat a lot quicker. This is good because you will "sweat out the toxins." By that I mean that you will sweat, which will make you rehydrate (right?), which will make you have to use the bathroom. It is through this process that your body can eliminate those toxins. Hot yoga will also challenge your cardiovascular system as any exercise in a hot environment will do.
Hydrate, wear wicking clothing, bring a towel and a water bottle, and enjoy a Bikram or Hot Yoga class near you!
In health,
Lauren
Sunday, December 19, 2010
152/365 Christmas List: BPA-free or Metal Water Bottle
Friends and Fitness Enthusiasts,
Drinking water is important whether you're hanging around the house, running errands, or exercising. The vessel in which you hold your water is also important. Make these considerations before purchasing a new water bottle for yourself or those on your list.
BPA-free
I'm sure that you have heard this phrase before in regards with water bottles but, what does it mean? BPA stands for bisphenol-A. It is a synthetic chemical that can leach into your food and drink from your container; it has been shown to be carcinogenic. BPA is present in plastics labeled #3, #5, #6, and #7. You should be cautious of these containers but, especially scrupulous about microwaving, dishwashing, or heating these plastics to any capacity because it will enhance BPA's leaching abilities. Due to this concern, there has been an impetus to manufacture BPA-free bottles. Consumer Research recommends bottles and products by CamelBak.
Metal
Metal bottles come in two varieties: stainless steel and aluminum. Where stainless steel is heavier, it is more durable than aluminum. Aluminum requires a proprietary liner while stainless steel does not. There has been some concern with what this liner is made of; I recommend getting a stainless steel bottle instead. Klean Kanteen produces several stainless steel bottles to choose from depending on your needs.
There you have it, a break-down of the different choices of bottles on the market today. Go and be an informed consumer! Get rid of those #3, 5, 6, and 7 bottles. Sadly, one of my bottles is a #3; so long!
In health,
Lauren
http://www.consumersearch.com/water-bottles/metal-water-bottles
http://www.organicbabysteps.org/bpa-plastic-3-5-7-bisphenonl-a/
Drinking water is important whether you're hanging around the house, running errands, or exercising. The vessel in which you hold your water is also important. Make these considerations before purchasing a new water bottle for yourself or those on your list.
BPA-free
I'm sure that you have heard this phrase before in regards with water bottles but, what does it mean? BPA stands for bisphenol-A. It is a synthetic chemical that can leach into your food and drink from your container; it has been shown to be carcinogenic. BPA is present in plastics labeled #3, #5, #6, and #7. You should be cautious of these containers but, especially scrupulous about microwaving, dishwashing, or heating these plastics to any capacity because it will enhance BPA's leaching abilities. Due to this concern, there has been an impetus to manufacture BPA-free bottles. Consumer Research recommends bottles and products by CamelBak.
Metal
Metal bottles come in two varieties: stainless steel and aluminum. Where stainless steel is heavier, it is more durable than aluminum. Aluminum requires a proprietary liner while stainless steel does not. There has been some concern with what this liner is made of; I recommend getting a stainless steel bottle instead. Klean Kanteen produces several stainless steel bottles to choose from depending on your needs.
There you have it, a break-down of the different choices of bottles on the market today. Go and be an informed consumer! Get rid of those #3, 5, 6, and 7 bottles. Sadly, one of my bottles is a #3; so long!
In health,
Lauren
http://www.consumersearch.com/water-bottles/metal-water-bottles
http://www.organicbabysteps.org/bpa-plastic-3-5-7-bisphenonl-a/
Sunday, October 31, 2010
103/365 Happy Halloween
Friends and Fitness Enthusiasts,
I hope you had a Happy Halloween! I know that I did. Reasons for that include these:
1. Candy - I consumed maybe 2 pieces of candy this Halloween. I know that this statement would not have been true 2 or 5 years ago. As I get older, I know that I can't keep eating terrible "food" without having to face the consequences later. A "fun-size" piece of candy generally has 100 calories and Lord knows what else so far as trans fats or ingredients goes.
2. Water - I said it before and I'll say it again: drink water! The fall season cools your skin immediately so you don't realize how much water you are losing to the environment. You just don't feel thirsty. My friend Adam and I decided that playing "drinking games" to rehydrate ourselves would be most advantageous during fall and after a night out with friends.
3. Being outside - Seriously folks, enjoy autumn! The colors are scintillating and the air is crisp. Bike around, take a walk, hear the crunch of leaves under your feet.
364 more days until we can do it all again. Happy Halloween!
In health,
Lauren
I hope you had a Happy Halloween! I know that I did. Reasons for that include these:
1. Candy - I consumed maybe 2 pieces of candy this Halloween. I know that this statement would not have been true 2 or 5 years ago. As I get older, I know that I can't keep eating terrible "food" without having to face the consequences later. A "fun-size" piece of candy generally has 100 calories and Lord knows what else so far as trans fats or ingredients goes.
2. Water - I said it before and I'll say it again: drink water! The fall season cools your skin immediately so you don't realize how much water you are losing to the environment. You just don't feel thirsty. My friend Adam and I decided that playing "drinking games" to rehydrate ourselves would be most advantageous during fall and after a night out with friends.
3. Being outside - Seriously folks, enjoy autumn! The colors are scintillating and the air is crisp. Bike around, take a walk, hear the crunch of leaves under your feet.
364 more days until we can do it all again. Happy Halloween!
In health,
Lauren
Sunday, October 3, 2010
74/365 Massage Your Muscle Cramps Away
Friends and Fitness Enthusiasts,
Have you ever woken up in the middle of the night with a muscle cramp or "Charlie horse" in your leg? It's a terrible feeling that could be due to dehydration, low potassium, low sodium, low carbohydrate levels, or a lack of stretching.
In order to remedy the situation, try any and all of these:
- stretch the muscle that is ailing you
- massage, squeeze, or knead the muscle; massage the tendons (the tissue that attaches your muscle to bone) of your muscle
- apply pressure to the trigger points, the spots that feel very tense, for a few seconds
- have a banana or salty snack
- drink a glass of water
The best way to prevent muscle cramps in the first place is to stretch very well after exercise and to stay hydrated.
In health,
Lauren
Have you ever woken up in the middle of the night with a muscle cramp or "Charlie horse" in your leg? It's a terrible feeling that could be due to dehydration, low potassium, low sodium, low carbohydrate levels, or a lack of stretching.
In order to remedy the situation, try any and all of these:
- stretch the muscle that is ailing you
- massage, squeeze, or knead the muscle; massage the tendons (the tissue that attaches your muscle to bone) of your muscle
- apply pressure to the trigger points, the spots that feel very tense, for a few seconds
- have a banana or salty snack
- drink a glass of water
The best way to prevent muscle cramps in the first place is to stretch very well after exercise and to stay hydrated.
In health,
Lauren
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