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Training in the Heat

by Randy Leopando

You’ve been exercising regularly, but now it’s summer — and hot. Sometimes even dangerously hot, and seemingly too hot to go work out.

But don’t decide this is the time for a little summer break from fitness, experts say, because you may be hurting yourself in the longer term.

“It’s important to continue exercising over the summer because the effects of exercise training are rapidly lost once training stops — use it or lose it,” said Barry Franklin, Ph.D., director of the William Beaumont Hospital Cardiac Rehab and Exercise Laboratories in Royal Oak, Mich. “Most studies suggest many of the key benefits are lost in four to six weeks of inactivity.”

Be smarter than the heat

Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, Franklin recommends you:

  1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity.  Avoid alcoholic and caffeinated beverages.
  2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.  And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.
  3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. “An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days,” Franklin said.
  4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. “Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere,” Franklin said. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
  5. Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun.

Know what’s up

Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, you should know the signs of danger to keep an eye out for.

Symptoms of heat exhaustion:

  • Headaches
  • Heavy sweating
  • Cold, moist skin, chills
  • Dizziness or fainting
  • Weak or rapid pulse
  • Muscle cramps
  • Fast, shallow breathing
  • Nausea, vomiting or both

Symptoms of heat stroke:

  • Warm, dry or moist skin
  • Strong and rapid pulse
  • Confusion and/or unconsciousness
  • High body temperature (above 103oF)
  • Throbbing headaches
  • Nausea, vomiting or both

Take steps to cool down and get medical attention immediately if you experience any of these symptoms.

 

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Grilled Asparagus with Lemon, Rosemary, & Black Pepper

Ingredients:

  • 1 tbsp Olive oil
  • 1 bunch Asparagus
  • 1 Fresh lemon or 1 tbsp lemon juice
  • 1 tbsp dried rosemary
  • 1 tsp freshly ground black pepper

Instructions:

  1. Trim the ends off the asparagus
  2. Mix together the olive oil, lemon juice from 1 lemon and dried rosemary.
  3. Toss the asparagus in the mixture until it is fully coated. Sprinkle with freshly ground black pepper to taste
  4. Place on grill and grill 8-10 minutes or until done

Nutrition Facts:

Serving size: 8 spears of asparagus

Calories: 75      Total Fat: 5g        Sat Fat: 0.8g       Cholesterol: 0mg

Carb: 7g             Fiber: 3g              Protein: 3g          Sodium: 4mg

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Grilled Fish with Citrus

Ingredients:

  • Oil
  • Fish (salmon)
  • Pepper
  • Sliced Citrus (oranges, limes)
  • Fresh Herbs (cilantro, basil, or mint)
  • Flavored butter

Instructions:

  1. Set up grill for indirect cooking and heat to medium-high
  2. Clean and lightly oil hot grill
  3. Season fish with pepper
  4. Arrange sliced citrus on cooler side of grill and top with some fresh herbs and fish
  5. Dab flavored butter on fish
  6. Cover and cook until fish is opaque in center (no need to turn), about 20-30 minutes.

Orange-Herb Butter

Mash together 1 stick unsalted butter, ½ tsp grated orange zest; 2 tsp fresh orange juice, ¼ tsp cayenne pepper, 1 clove garlic minces, 2 tbsp chopped cilantro. Dab on top of fish.

Nutrition Facts:

Serving size: 4oz piece of salmon with a dab of flavored butter

Calories: 311      Total Fat: 21g        Sat Fat: 8.5g       Cholesterol: 111mg

Carb: 1g             Fiber: 0g              Protein: 29g          Sodium: 65mg

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Sample Meal Plan

Breakfast: Two pieces of whole-wheat toast with no salt added peanut butter and banana on top and a Greek yogurt

Snack:  1 piece of fruit with ¼ cup raw almonds

Lunch: 1 baked sweet potato stuffed with ¼ cup no salt added black beans, ¼ cup pico de gallo (available in your produce section-ready made), 1 green onion thinly sliced, ¼ avocado sliced, and a sprinkle of cheese. Could add meat if desired.

Snack: 1 cup raw broccoli, cherry tomatoes, and carrots with 1 hardboiled egg

Dinner: Grilled fish with citrus and grilled asparagus with lemon, rosemary, & black pepper (see recipes on our blog at www.nutriformance .com)

 

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Salt Solutions

Enhance Flavor with Herbs & Spices vs. Salt

Salty Recommendations

Current dietary recommendations limit sodium to 2,300 milligrams per day for both men and women. However the average American is used to eating upwards of 3,400 milligrams per day. For those at risk for heart disease, which includes people over 50 years old and anyone with high blood pressure, diabetes or chronic kidney disease, the sodium limit is 1,500 milligrams or 1.5 grams per day.

Salty Fact

One teaspoon of salt is equivalent to 2,300 milligrams of sodium. It doesn’t sound like much, but that’s actually enough to meet the daily recommendation for sodium!

Your Low Sodium Playbook

Practice low-sodium cooking- cooking your own meals is one of the best ways to control the amount of sodium in your food. When preparing your own foods, follow some of these tricks to keep your meal as low in sodium as possible:

  • Rinse all canned beans and vegetables under cold water before cooking with them
  • Hold the salt, and season with herbs and spices instead
  • Rosemary, oregano, basil, cayenne pepper, paprika, ginger, garlic, black pepper, chili powder, lemon zest, etc are just some of the inspiring ways to add flavor without upping sodium
  • Use citrus juice and vinegars in place of slat in sauces and marinades
  • When baking, add less baking soda or baking powder since these rising agents contain a fair amount of sodium

Common Spices & What They Can Be Used In

Basil: Pesto, salads, sauces, meats, fish and soups. Pairs well with carrots, eggplant, potatoes, squash, spinach and tomatoes

Bay: Use in soups, sauces or pickling solutions. Add to marinade solutions for meat or fish

Cayenne: Used frequently in Cajun, Creole, Spanish, Mexican, Szechuan, Thai and East Indian Recipes.

Cinnamon: Versatile spice that complements a wide variety of foods and other spices. Works well with poultry, in curries and with fruit, particularly apples and pears. Add to casseroles or eggplant, squash and carrot dishes.

Coriander- leaf or seed (Cilantro): Combines nicely with beets, onions, potatoes and lentils. Add to salads, salsas, soups, stews, curries and rice dishes.

Cumin: Complements chicken, lamb, beans, lentils, vegetables and rice dishes. Excellent in carrot or cabbage dishes.

Dill: Combines well with fruits, vegetables, fish, egg and poultry. Should be added to the end of cooking time, since heat can destroy its delicate flavor

Fennel: Salads, soups, fish and vegetable dishes. Also complements rice, potatoes, tomato, egg and apple dishes.

Ginger: Curries, stews and stir-fries. Complements poultry.

Mint: Use fresh in salads, marinated vegetables, legumes or tomato based soups or stews. Also good in dips, dressings, yogurt or lamb dishes.

Nutmeg: Can be used in either sweet or savory dishes, including pasta sauces, cheese dishes, cake or milk (or milk alternative) puddings.

Oregano: Used in many Mediterranean dishes. Excellent in tomato based sauces and stews. Complements, chicken, fish and meat dishes.

Parsley: Soups, salads, sauces and casseroles. Use with any vegetable, potato or grain dish.

Rosemary: Marinades, vegetables, chicken and fish dishes. Complements roast meats, especially lamb and chicken.

Sage: As a flavoring for stuffing, good with vegetables, cheese and meat dishes, especially pork, game and liver.

Tarragon:  Soups, salads fish, chicken and egg dishes, Also good with raw or cooked tomato dishes. Complements, peas, potatoes, broccoli, carrot and asparagus.

Thyme: Used to make bouquet garnish with parsley and bay. Add to stocks, marinades, sups and casseroles. Good with fish, vegetable and game dishes.

Some Helpful Tips:

  • You can grow herbs in small window boxes or pots and place them on your window-sill, patio or balcony ready to add to dishes you are preparing
  • Citrus fruit juices such as lemon and limes will add a great zesty flavor to fish, chicken and pork – use the grated rind for even more flavor and texture
  •  Remove the salt-shaker from the table or fill it with herbs and spices instead of salt

 Use the following recipe to fill your salt-shaker:

  • 2 tbsp black pepper
  • 1 tbsp cayenne pepper
  • 1 tbsp paprika
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 bay leaf, ground

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Sample Meal Plan

Breakfast: Overnight Oats: ¾ cup dry oatmeal, ½ cup almond milk, 1 tbsp natural nut butter, 1 tsp chia seeds, 1 tsp honey, handful of berries, splash of milk in the morning (make the night before for a quick grab and go breakfast)

Snack: 1 cup sliced bell pepper and carrots with ¼ cup hummus

Lunch: Turkey Lettuce Wraps with an Orange: 2 pieces of romaine lettuce, 4 slices of deli turkey, 2 slices of cheese, vegetables and condiment of choice.

Snack: 10 whole wheat crackers and a ¼ cup cucumber Greek yogurt dip (tzatziki)

Dinner: Grilled lemon, basil, & cracker pepper chicken with 2 vegetable kabobs (see recipes on our blog at www.nutriformance .com)

 

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@nutriformance.com

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Lemon, Basil, & Cracker Pepper Chicken

Yield: 4 servings

 

Note: Can also be baked in oven

 

Ingredients:

1lb chicken breasts

2 lemons

½ bunch fresh basil

Fresh cracked pepper to taste

 

Directions:

  1. Thaw chicken if not already thawed
  2. Slice lemons in half and squeeze juice into a large Ziploc bag
    1. Tip roll lemons on counter to release more juice before squeezing.
  3. Tear the basil into smaller pieces and place into the Ziploc bag with the lemon juice
  4. Tenderize breasts with a meat tenderizer
  5. Once meat is tenderized, pepper both sides to taste and place in the Ziploc bag with the lemon and basil
  6. Let the chicken marinade for 30 minutes or overnight
  7. Grill or bake to an internal temperature of 165°F

 

Nutrition Facts

Serving Size: 4 oz chicken, ¼ of a pound

 

Calories: 198      Total Fat: 4g        Sat Fat: 1.2g       Cholesterol: 96mg

Carb: 3g             Fiber: 1g              Protein: 35g          Sodium: 85mg

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Vegetable Kebobs

Yields 6 servings

Ingredients:

  • 2 cups cremini mushrooms
  • 1 cup cherry tomatoes
  • 1 red bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 zucchini, sliced into thick rounds
  • 1 yellow zucchini, sliced into thick rounds

 

For The Marinade:

  • ¼ cup olive oil
  • 3 cloves garlic, pressed
  • Juice of 1 lemon
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • Kosher salt, and freshly ground black pepper to taste

 

Instructions:

  1. Preheat oven to 400°F
  2. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano, and basil. Season with salt and pepper to taste
  3. Thread mushrooms, tomatoes, bell peppers, onion and zucchini onto skewers. Place skewers onto a baking sheet.
  4. Brush olive oil mixture onto the skewers and sit for at least 10-15 minutes.
  5. Place into oven and roast until tender, about 10-12 minutes
  6. Serve immediately

 

Note:  These can be grilled over medium high heat, about 5-6 minutes per side or until tender. Soak wood skewers in water before use, or use metal skewers.

 

Nutrition Facts

Serving Size: 1 kabob

 

Calories: 145      Total Fat: 9g        Sat Fat: 1.4g       Cholesterol: 0mg

Carb: 11g             Fiber: 4g            Protein: 5g          Sodium: 620mg (w/ salt added)

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Food First! Supplement as Back Up.

Let’s Talk Metagenics Multivitamins

Food is the fuel that keeps our body going. Through food we get the basic nutrients: carbohydrates, fat, protein

But we also get valuable VITAMINS and MINERALS. We believe in food first! However, our nutrition isn’t perfect (nor will it become perfect). We can supplement with a multivitamin to fill the gaps that are not being met through diet. This month’s feature is a multivitamin, Wellness Essentials,

A little Bit About Wellness Essentials:

  • Wellness Essentials is a multivitamin with added Vitamin D and fish oil.
  • Is provided in 1 complete package
  • Provides EPA, DHA lipids
  • Not gender specific, can be used for both men and women

Helpful Tips

  • Always use food first to provide you with the nutrients you need
  • Eat a variety of fruits, vegetables, lean meats and dairy products, and whole grains
  • Consuming 2-3 servings of fatty fish a week will meet your omega 3 needs
  • Consuming 2-3 servings of salmon a week, drinking 2-3 glasses of fortified low-fat milk a day, or getting 15 minutes of daily sun exposure can meet your Vitamin D needs
  • Take multivitamin with evening meal to enhance nutrient absorption and decrease possibility of GI symptoms.

For questions regarding safety, purity, and quality of supplements or to order contact Emily at emilyb@nutriformance.com

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Let’s Get Organized

A Glance Into Your Pantry/ Fridge

Let’s Get Organized

Refrigerator Organization:

Top Shelf: Fruits and Vegetables that are not put in drawers

Middle Shelf: Butter, Cheese, and Deli Meats

Bottom Shelf: Raw meat, fish, poultry, eggs, milk, and leftovers

Drawers: 1 Drawer Fruits, 1 Drawer Vegetables

Door: Condiments, salad dressing, oils, sauces, and acidic fruit juices

 

Pantry Organization:

Top Shelf: Cookies, candy, chips, snack foods

Eye Level: Always foods (nuts, seeds, oats) and cooking/baking supplies

Bottom: Potatoes, Sweet Potatoes, Onions, and Other Cool, Dry Place Vegetables.

 

Proper Storage Of Fruits & Vegetables

 

Refrigerator: apples, cantaloupe, berries, broccoli, carrots, cauliflower, lettuce, radishes, mushrooms, asparagus, beets, Brussels sprouts, cherries, grapes, spinach, celery, green beans, kale, zucchini, summer and yellow squash

 

Countertop: apples, bananas, tomatoes, basil, cucumbers, eggplant, garlic, lemons, limes, mangoes, oranges, peppers, pineapple, pomegranates, watermelon

 

Cool, Dry Place: onions, potatoes, sweet potatoes, butternut squash, winter squash, spaghetti squash, pumpkins

 

Counter/Fridge (ripen on counter, then refrigerate): avocados, nectarines, peaches, kiwi, pears, plums

 

How Long Will My Fruits & Vegetables Stay Fresh?

 

Vegetables

 

USE ASAP (3-5 days): asparagus, basil, kale, onions-cut, spinach, snow peas, cilantro, chives, chard, bok choy

 

USE SOON (5-7 days): artichokes, arugula, bell peppers, broccoli, Brussels sprouts, cauliflower, eggplant, green beans, lettuce/mixed greens, mushrooms, radishes, zucchini & summer squash, winter squash- cut

 

NO RUSH- (2+weeks): green & red cabbage, carrots, celery, sweet potatoes, turnips, beets, ginger, lemons, limes, potatoes, onions, winter squash, parsnips

 

Fruits

 

USE ASAP (2-5 days): strawberries, raspberries, bananas, melons, peaches, pears

 

USE SOON (5-7 days): blueberries, grapes

 

NO RUSH (2+ weeks): apples, citrus fruits

 

Helpful Tips:

 

  • Place apples, oranges, bananas or other fruit in a bowl on the counter. This will remind you that you bought them and they will be easily accessible for a quick snack.
  • Place chips, cookies, crackers, etc in storage containers on the top shelf in your pantry. This will keep them out of eyesight when you first open your pantry and will prevent you from going straight for them when you are starving.
  • Healthier foods go at eye and chest level in the pantry, this way they are easier to grab and attract your attention immediately.
  • Repackage anything bought in bulk into individual servings sizes; this helps you avoid mindless eating
  • In the refrigerator keep the fruits and veggies visible, not tucked behind other food. If it is not visible or easily accessible you won’t eat it and the food will spoil
  • Keep fruits and vegetables separate, in different drawers because ethylene can buildup in the fridge causing spoilage

For additional information or to schedule a Pantry Clean Out contact Jamie at Jamiec@nutriformance.com

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