Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Three Steps to Preparing your Body for Summer


Summer is not too far away. It is almost time for shorts, tank tops, and bathing suits. Time to prepare the body for not only looking good in such few clothes, but preparing the body for the effects of the heat and sun. Three important steps to this preparation include exercise, eating foods high in antioxidants, and drinking plenty of water.

The National Weight Control Registry and a Consumer's Report survey of 32,000 people both show that people who have lost significant amounts of weight and kept it off have all followed some consistent guidelines, which has included regular exercise, eating lots of fruits and vegetables, following a low fat diet, and eating primarily healthy fats.

The advantage of regular exercise not only includes weight loss, but more important is that consistent exercise results in body fat loss and development of muscle tone, which shows most when clothes are skimpier. This improvement can be felt quickly, as the muscles are worked and get used to the demands made of them. When you feel more fit, you start to hold yourself up, stronger and prouder. Posture improves and you just look better, overall. For someone who has not been exercising regularly, after a quick checkup by your doctor, simple walking can be a great way to get started! But, in order for it to be effective, you have to do it on a regular basis; at least 3-5 days a week. When just starting out, 3 days a week of 20 minutes per walk may be plenty. It may even be a challenge at first! If you keep it up, though, shortly it will get easier. As it gets easier, progression to 30 minutes a day, 5 days a week will be more effective. If someone started walking 4 miles per hour (15 minutes per mile) for 30 minutes, 5 days a week, they will start burning roughly an extra 1500 calories a week. Although this will only result the loss of a few pounds in 10 weeks, the increase in your resting metabolic rate will also increase with regular exercise. Your resting metabolic rate is how many calories you burn at rest. The higher your metabolic rate, the more calories you burn when just sitting! So, without even changing the way you eat, you're already working towards some weight loss.

This brings us to the second step for preparing the body for summer, which is making some changes to the diet by increasing your intake of fruits and vegetables. There are three advantages to a diet high in fruits and vegetables;

1. these foods are rich in antioxidants, which help protect the skin from the harmful, oxidating effects of the sun and toxic chemicals from the hot air,

2. they also have been shown to help fight against heart disease, cancer and obesity,

3. finally, they will fill you up on fewer total calories because they are high in fiber and bulk. If a person were to eat 5-10 servings of fruits and vegetables per day, which is the recommendation of many health organizations, today, they would feel fuller on fewer net calories by the end of the day. Theoretically, they could end up eating 200-500 fewer calories per day, which further helps with weight loss. Plus, you would feel better, your hair, skin and nails would look better, and you would become more regular.

The final important step to preparing for summer is to increase your intake of water. Sixty percent of our body is water. Studies have shown that a diet adequate in water helps with weight loss, helps moisten skin, decreases dryness, can help prevent the development of wrinkles, keeps the hands and lips moist, can help fight heat exhaustion, and even has shown to decrease bladder cancer in men. Although there is a lot of debate over just how much water each of us needs, a good individual rule of thumb is to drink enough water so that your urine is clear by the afternoon. Worry about staying up all night going to the bathroom? Then drink most of your water in the first half of the day. Don't like water? Then experiment with various temperatures of plain water, or add a slice of lemon or orange to your water. Perhaps you can find a flavored (not sweetened) water. Even eating a diet high in fruits and vegetables and getting plenty of other fluids can be adequate for some, because these foods and other fluids also provide free water for the body's needs.

Now is the time to start getting ready for summer! It is not too late. If you start on these steps now, you will be well on your way to feeling great, looking great, and be prepared for a new you this summer, strutting your stuff in those brand new shorts that are sitting in your closet.

Marjorie Geiser is a registered dietitian, certified personal trainer and life coach. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, and now helps other nutrition professionals start up their own private practice. To learn more about the services Margie offers, go to her website at http://www.megfit.com or email her at margie@megfit.com.


MORE RESOURCES:

Obama personal chef, nutrition policy adviser, friend hangs up White House ...
Minneapolis Star Tribune
Sam Kass has been a fixture at the executive mansion, serving up nutrition policy alongside meals for Obama, his wife, Michelle, and daughters Malia and Sasha. He was not only their personal chef but senior adviser for nutrition policy, giving him a ...



Extension slates health/nutrition classes
Southwest Times
‚ÄúStep to Nutrition and Health‚ÄĚ will help find that starting point. During a course of four weeks, Hensel Eckman YMCA staff and Sarah Burkett with Cooperative Extension will discuss and demonstrate changes that can make you feel better. Classes will ...



Cayuga County Senior Nutrition Program menus for Dec. 29, 2014-Jan. 2, 2015
Auburn Citizen
Menus are subject to change. The Cayuga County Senior Nutrition Program is held at noon Mondays through Fridays at seven nutrition sites in Cayuga County. Reservations should be made 24 hours in advance by calling: Boyle Center, (315) 253-1550; ...

and more »


isportsweb.com (blog)

Fitness Competition- The Discipline of Nutrition
isportsweb.com (blog)
Mike Ball with a B.S. in Physiology, M.S. in Exercise Science and a PhD in Nutrition makes him an easy target for those seeking clarity about nutrition or any fitness related questions for that matter. The main question that surfaced was how to utilize ...



The Best Foods to Fuel Your Marathon Training
Shape Magazine
I've always found sports nutrition to be both fascinating and somewhat counterintuitive. As someone who actually enjoys eating things like quinoa and kale and sees packaged foods as in-case-of-emergency options, I had a hard time getting on board with ...



How to ease into fitness, nutrition
Bloomington Pantagraph
Some people achieve short-term success and then go back to their bad habits because they haven't learned anything about fitness and nutrition. Others lose weight but aren't healthy, said Dafne Greene, Fitness Connexion owner. Still others don't achieve ...

and more »


Bismarck Tribune

Finding flavor: Schools react to new nutrition rules
Bismarck Tribune
Congress passed a law in 2010 giving the U.S. Department of Agriculture authority to set new nutrition standards. As a result, public and private schools that seek federal reimbursement for the meals they provide students must comply with new rules ...



Healthy Eats (blog)

This Week's Nutrition News Feed
Healthy Eats (blog)
A new study published in the American Journal of Clinical Nutrition may help you feel a bit better. Researchers at Brigham and Women's Hospital in Boston, who followed more than 13,800 women through a 15-year period, concluded that middle-aged women ...



How Well Do You Know The Nutrition Basics?
Huffington Post
For such a universal activity, eating can be pretty confusing. Grocery stores are crowded with nutritional jargon -- think: organic, vegan, enriched, local and GMO-free -- and it's hard to know what's a legitimate health claim and what's merely a smart ...



Environmental Nutrition: Fill your nutrient shortfall
Chicago Tribune
When scientists observe that lots of people within our population don't meet their needs for particular nutrients, they are dubbed "shortfall nutrients." Here are four essential nutrients most likely to be insufficient in your diet, based on the ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.