Taking your workout into the heat...

It is HOT here in Kansas City all of a sudden. But that doesn’t mean that you need to stay inside in the AC. As long as you take a few precautions and use common sense, your outdoor workouts can work for you this summer.

Exercising in the heat:

• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.
• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.
• SLATHER IT ON: Working out in the sun is a great way to work on your tan, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.
• SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone your know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches
• Moist skin
• Upset stomach/vomiting
• Weakness

Heat Stroke

• Dry, hot skin (no sweating)
• Confusion
• Loss of consciousness
• Seizures

If you or someone your know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:

• Move to a cool, shaded area
• Remove any heavy clothing
• Drink cool water

Lighten up at your next BBQ

Tis the season for BBQs…you know, those fun filled get together with tons of food and friends. BBQs are a fantastic way to celebrate the great weather and catch up with people, but they can really do damage to your waist-line.

Two weekends ago, my husband Nate and I went to a BBQ on Friday night, Saturday night and Sunday night…totally fun, but challenging to eat right. For instance, I watched as one of my girlfriends at the get together ate over 1,700 calories, 86 grams of fat (26 of them being saturated), 357 mg of cholesterol and 3,508 mg of sodium. That is too high for the entire day in all of those calories for that particular person…and that was just at one meal! Here’s what was on her plate: a hamburger on a bun, a bratwurst, a brownie, potato salad and baked beans. Now separately, those things are not the worst foods in the world, but pile them all high on a plate and devour them in one sitting, and it’s a calorie catastrophe.

So what’s a BBQ lover to do? Just follow these simple tricks to keep your heart and waistline healthy throughout the summer.

1. Choose the right meat. If you have a choice, choose grilled chicken, turkey burger or very lean hamburger (93% lean). You will get a great protein pump without the all the calories and fat (especially saturated fat) of the fatty burgers and brats.
2. Don’t fill up on bread. Stay away from rolls and buns. Generally, these are made with refined, white flour anyway, so they can pack in the calories without providing an ounce of nutrition…just say no.
3. Fill up on grilled veggies. They are low calorie, fiber-filled and nutrient packed.
4. Satisfy your sweet tooth with fruit salad. Again, it’s nutrient packed and much lower in calories than the typical baked goods.
5. Only eat what you really really want to eat. If you LOVE baked beans, have a little bit…not spoonful after spoonful…but get a nice little taste (like ¼ cup) and be satisfied. If it’s brats that you drool over, have a half of one for your “meat” and call it a day.
6. Bring a good-for-you side. Most BBQs are potlucks, so set yourself up to succeed with a healthy side dish such as a green salad, fruit skewers, vegetables for the grill, etc.

The lighter way to eat at a BBQ.

Check out this tasty, healthy and very full plate!

• Grilled chicken breast
• Grilled aparagus (10 spears)
• Fruit Salad (1/2 cup)
• Baked beans (1/4 cup)
• Coleslaw (1/4 cup)
• Chocolate chip cookies (1 cookie)

For all of that…including a cookie treat…it’s only about 550 calories, 15 grams of fat (5 saturated), 159 mg cholesterol, 509 mg sodium.

So go forth and enjoy your next BBQ!