National Stay Hydrated Day

The human body contains more than 60 percent water. Maintaining that balance while training, or playing (especially outside in the sun) is a challenge, doing it during the summer months is a practice that must be consistent. Becoming overheated or dehydrated can lead to heat stroke and possibly death.

There are ways to help prevent dehydration. Being hydrated before a workout even begins is important. If you are under-hydrated before you start it is hard to catch up once the sweating starts.  Drink plenty of fluids throughout the training. These can include sports drinks which contain electrolytes (Magnesium, Calcium, Sodium and Potassium) to replenish the essential minerals the body loses through perspiration.  Just watch the sugar content!  Another good choice is to have water with a health snack like a handful of trail mix, that will give you the vitamins and minerals, as well some quick and longer-term energy to keep you in the game.

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Weight gain and Your Metabolism

You’ve probably heard that once you hit 40, it’s all downhill when it comes to your weight. That inexplicable force we call our metabolism does begin to grind a bit slower every year from age 30 onward.

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Here’s the good news: The rate at which your metabolism slows down is actually rather minimal. In reality, most weight gain that happens in midlife isn’t the result of a slower metabolism at all.

Instead, it comes down to a simple but changeable truth: As we get older, we get less and less active.

While this might sound depressing, it’s actually great news. There’s plenty we can do to counteract the slow, seemingly inevitable onset of poundage. But first, here are some basics about what metabolism is – and what it isn’t.

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How your body burns energy

Our resting metabolic rate is a measure of how much energy we expend – or ‘burn’ – when we’re at rest. It’s determined by a combination of factors, including your height, sex, and the genes you got from your parents, and it can’t be altered much, no matter what you do.

Beyond that, our bodies appear to enter into three more distinct phases of calorie burning, depending on what we’re doing.

When we’re eating, we burn a small number of calories (roughly 10 percent of our total calories burned for the day).

This is called the thermic effect of food, and it’s the first of those three phases I mentioned earlier. We can turn up the heat on this process a tiny bit (but not by a whole lot) by doing things like drinking stimulant beverages like coffee and eating large amounts of protein.

“Eating foods like green tea, caffeine, or hot chilli peppers will not help you shed excess pounds,” notes an entry in the ADAM Medical Encyclopedia, hosted by the National Institutes of Health.

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Instead, get active

Whether we’re taking the stairs, stepping away from our desks for a coffee, or sweating it out in a hot yoga class, we’re expending energy. Researchers call this second phase physical-activity expenditure.

After a strenuous workout, we continue to burn more calories than we would while at rest – and that’s the third phase, or what’s called excess post-exercise oxygen consumption.

When it comes to counteracting weight gain, these two phases – the ones related to physical activity – are the most important. Your best bet for burning more calories throughout the day is to increase your levels of any kind of activity, be it running or walking.

Weight lifting can only do so much for your metabolism. Why? Because muscles don’t burn a whole lot of calories, as the NIH points out. As far as calorie-melting organs go, your brain is actually far more efficient than your bicep.

“Brain function makes up close to 20 percent of” resting metabolic rate, Dr. Claude Bouchard, a professor of genetics and nutrition at the Pennington Biomedical Research Center of Louisiana State University, told The Los Angeles Times.

“Next is the heart, which is beating all the time and accounts for another 15-20 percent. The liver, which also functions at rest, contributes another 15-20 percent. Then you have the kidneys and lungs and other tissues, so what remains is muscle, contributing only 20-25 percent of total resting metabolism,” Bouchard said.

So while strength training is a healthy habit that will certainly have a helpful effect on things like agility and balance, it won’t change your metabolism a great deal.

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And be mindful about eating

According to the NIH, in addition to getting less active as we get older, we also appear to become less perceptive about our body’s nutritional needs over time.

Our natural appetite-control mechanism seems to dull. A good way to be more mindful of how full you’re getting is to eat smaller meals and get more only when you’re still hungry, rather than sitting down with a large plate of food, which might encourage you to overeat.

“By staying active and sticking with smaller portions of healthy foods, you can ward off weight gain as you age,” the NIH website says.

 

This article was originally published by Business Insider.

 

NATIONAL EAT YOUR VEGETABLES DAY

Dig in!

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Friday Fun Fact

Tomatoes are a fruit AND a veg!

Tomatoes are fruits. But, according to law, they’re vegetables. Here’s the juicy backstory: In the 1800s, New York’s port taxed veggies, but not fruits. An importer wanting to cut costs went to court saying his tomatoes were fruits. The case went all the way to the Supreme Court, which ruled that, in “common language,” produce often served with meats or fish is a vegetable. So, the man had to pay tomato tax.

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Superfood Detox Salad

This looks delicious!

Thanks to Calmful Living for sharing… see article here

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This Vegan Superfood Detox Salad is a great way to reset your body and get back on track with healthier eating habits. Loaded with complete plant-based protein and healthy omega-3 fats, and topped with a zesty cashew-cilantro dressing, this recipe is perfect for an easy lunch or quick weeknight dinner.

Servings: 4

Prep time: 10 mins
Cooking time: 25 mins

Ingredients

1 cup quinoa
2 cups vegetable broth or water
1 can garbanzo beans (or 2 cups cooked garbanzo beans)
2 cups mixed berries
5 ounces arugula
2 tablespoons hemp seeds
Sea salt and black pepper, to taste

Cashew-Cilantro Dressing
⅓ cup cashews
½ cup water
3 tablespoons chopped cilantro
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
¼ teaspoon sea salt

Directions

  1. Preheat oven to 375 degrees F.
  2. Add the quinoa and vegetable broth or water to a small pot. Bring to a boil, then lower heat to a simmer and cook until the quinoa is tender and liquid is absorbed, about 20–25 minutes.
  3. While the quinoa is cooking, lay garbanzo beans flat on a sheet pan and sprinkle lightly with a pinch of salt and pepper. Roast the garbanzo beans for 15–20 minutes, until lightly browned and just crisp.
  4. While garbanzo beans are roasting, make the dressing by pouring the cashews, water, cilantro, apple cider vinegar, maple syrup and sea salt into a blender and blending until smooth. Set aside.
  5. Once quinoa and garbanzo beans are done, divide the arugula between 4 dishes and top with the quinoa, garbanzo beans and berries. Drizzle the dressing over the top and sprinkle with hemp seeds.
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