How to Recover Fast from Hazy, Hot and Humid Workouts

How to Recover Fast from Hazy, Hot and Humid Workouts

Hazy, Hot, and Humid Summer Workouts/Practices: How to Recover Fast by Stew Smith

Any person or team who exercises in the heat needs to hydrate during workouts to stay cool and avoid over-heating and even potential death from heat stroke. Fatigue is part exertion and part body heat so your hydration plays a huge part in your athletic and tactical performance. Dehydration can occur during excessively sweaty workouts no matter how well you hydrate prior to your workout, but you also need to add electrolytes (sodium, potassium, magnesium, calcium as well.) Foods rich in many of these elements are essential to your recovery from significant water/electrolyte loss. If you are not sweating profusely during your workouts, the need for these salts are less and you will likely get the required salts from your regular diet. However, if you are in an arid environment like the desert, you will dehydrate without sweating and all you will see will be salt stains and chapped lips as the air is evaporating the moisture right off your skin.

 

If you are doing multiple hours in the heat with long races, long days working outside, two or three a day practices preparing for Fall sports, you need to think of the meal in between your working hours as not only a post workout meal but also a pre workout meal. Adding more water, salts, protein, carbohydrates, will help you feel better and have more energy for training or working. Once the day is done, it is even more essential to prepare for the following day in hot and humid environments.

(NOTE: The same applies to dry arid environments but you will not be able to wring the sweat out of your clothes – your sweat evaporates too quickly. You will see salt stains on your clothes and that means you need water and salts in your recovery meals.

If you can wring out your shirt after a workout, it will be beneficial to add more of these “salts” into your post exercise diet. Sure, you can add sports drinks but stay away from the extra sugar and electrolytes if you are not sweating. Sports drinks with sodium, potassium, carbohydrates (sugar) are a safe bet for hydration during hard sweaty exercise. If you are not sweating profusely, there is little need for these sports drinks during exercise unless you are in a desert environment where you do not sweat as it evaporates immediately. Bananas, kiwi, coconut juice and water are some of the best natural aids in re-hydrating and replacing electrolytes. Here are some more ideas for hydration:

Before Workouts– Do not drink too much 1 hour prior to hard workouts if you are doing significant running since the bouncing will potentially cause cramping. Although, most would rather deal with cramping than dehydration so think about your effort level when sweating profusely and what will work for your level of exertion in the heat.

During Workouts– Sip water or a carbohydrate/electrolyte mix every 10-15 minutes to maintain high intensity performance training.

 

A ballpark equation for daily consumption of liquids for highly active person is: 50-75% body weight in lbs = oz per day of H2O

 

Finding the right mix of carbohydrates, protein, fats, electrolytes and water all depends on your age, sex, weight, activity level, weather, and goals. Every day that you have a challenging workout with above average times and feel great afterward, make a note of everything you did that day. Often that is the formula that works best for you and your fitness performance goals.

After Workouts– If hot sweaty or covered in salt stains, you have a huge selection of post workout meals and drinks that will help you recover. Consider protein and carb replacement first, but if you are still feeling sluggish from the workout it is likely lack of fluids and salts in your post workout meal.

  • One favorite post exercise quick snack is a can of chicken noodle soup (Campbells Noodle O’s) because it is loaded with potassium, sodium, carbs, and protein as well. In fact, it has about 3-4 times the potassium of a banana and about 5-6 times the potassium of Gatorade. If you are not sweating much and you’re not in arid environment, water will be enough to hydrate you.

 

STUART FISCHER, M.D., a graduate of Yale University, completed his residency at Maimonides Hospital in Brooklyn, and served as an Attending Physician at Cabrini Medical Center in New York City. He also worked with the late Dr. Robert Atkins as the Associate Medical Director of the Atkins Center. His expertise in alternative medicine, nutrition, and weight loss, is complemented by his strong traditional, hospital-based education. He is the author of The Little Book of Big Medical Emergencies and The Park Avenue Diet.

WATCH: Body Sculpting Bible “Secrets of Great Workouts” Video

WATCH: Body Sculpting Bible "Secrets of Great Workouts" Video

WATCH this exceptional video presentation from the authors of The Body Sculpting Bible for Men and The Body Sculpting Bible for Women, Hugo Rivera and James Villepigue.

HUGO RIVERA is an ISSA Certified Personal Trainer, engineer and international best selling fitness author with over 20 years of bodybuilding experience. He is also the New York Times About.com Guide to Bodybuilding and continues to educate others on how to use bodybuilding in order to achieve their goals. Hugo is the author of Hardgainers’ Bodybuilding Handbook as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

JAMES VILLEPIGUE is a bestselling fitness author of 23 books and has over 20 years of experience in the health and fitness industry. as a nationally certified personal trainer with National Strength & Conditioning Association (NSCA), with their prestigious Certified Strength & Conditioning Specialist (CSCS) credential, The American Council on Exercise and The International Sports Science Association. He has received degrees from Hofstra University, the New York College of Health Professions, and the Institute for Professional Empowerment Coaching. He now lives in East North Port, New York. He is the author of Combat Fat for Kids and Mind Over Muscle as well as the co-author of the best selling Body Sculpting Bible for Men and Body Sculpting Bible for Women.

 

Light Weight Shoulder Workout by Stew Smith

Light Weight Shoulder Workout by Stew Smith

The shoulder is our most versatile joint. There is no other joint that can lift up, down, forward, backward, rotate left and right, or throw. The only joint in our body built similarly is the hip. But with the shoulder’s versatility comes its weakness. It is commonly injured due to tendonitis, ligament pulls, bursitis, dislocations, separations, and rotator cuff injuries. If you have had any of these injuries in the past or you want to help prevent shoulder injuries in the future, try the Light Weight Shoulder Workout below.

This workout is actually one used by many physical therapists and requires ONLY light weights – in fact no heavier than FIVE pound dumbbells is recommended. Start by using no weights at all and only lift “the air”. You will find that the air gets heavy on these small muscles of the shoulder. But these are the muscles that no one exercises. Most people will lift too heavy amounts of weight over their head and cause an injury mainly due to lack of stabilization of the shoulder joint. By exercise all of the muscles in the shoulder as with the Light Weight Shoulder Workout, you will build the balance needed in the shoulder to help prevent injuries and build nice, tone shoulders and arms. Try it below and see for yourself:

The Light Weight Shoulder Workout (with dumbbells)

Do the following sequence of exercises non-stop for ten reps each:

Lateral Raises – 10 (palms down)
Lateral Raises – 10 (thumbs up)
Lateral Raises – 10 (thumbs down)
Front Raises – 10 (thumbs up)
Cross overs – 10 (palms facing away from you)
Military press – 10

LATERAL RAISE A safe and effective shoulder exercise with light weights. Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulder back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next 5 exercises without stopping.

THUMBS UP After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.

THUMBS DOWN  Continue with side lateral raises. As you lift your arms upward, keep your thumbs down. Repeat for 10 times, always leading in the up and down direction with your thumbs.

FRONT RAISE (THUMBS UP) Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height keeping your thumbs up.

CROSS OVERS With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.

MILITARY PRESS Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout.. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm).

Do this routine during any upper-body day workout.

 

STUART FISCHER, M.D., a graduate of Yale University, completed his residency at Maimonides Hospital in Brooklyn, and served as an Attending Physician at Cabrini Medical Center in New York City. He also worked with the late Dr. Robert Atkins as the Associate Medical Director of the Atkins Center. His expertise in alternative medicine, nutrition, and weight loss, is complemented by his strong traditional, hospital-based education. He is the author of The Little Book of Big Medical Emergencies and The Park Avenue Diet.

Quick Healthy Wrap Recipe

Quick Healthy Wrap Recipe

Cosmic Cucumber Wrap

Ingredients: 1 ounce lean ground beef, 1 tablespoon onion, chopped, 1 cup Romaine lettuce, shredded ¼ cup fresh tomatoes, diced ¼ cup cucumber, diced, 1 (8-inch) whole wheat tortilla

1 tablespoon fat-free ranch salad dressing

Directions: Brown ground beef and onion in skillet over medium heat, drain excess fat. Mix lettuce and tomato together with ground beef mixture. Chop cucumber and mix with salad dressing. Place tortilla on a plate and spread with beef mixture. Top with cucumber and salad dressing mixture and roll wrap.

Reprinted with permission from Cooking Well: The New Kitchen Garden. ISBN: 978-1-57826-331-8 $15.00 (paperback). From Hatherleigh Press. Distributed by Random House.

Simple Fruit Smoothie Recipe

Simple Fruit Smoothie Recipe

Fruit Slush

Ingredients: 2 2/3 cups cantaloupe or watermelon, coarsely chopped, seeded, and peeled, 1 2/3 cups kiwi, coarsely chopped, 3 packets Splenda, 2 tablespoons lime juice, 2 cups water, ice.

Directions: In a blender, puree fruit with Splenda and lime juice until smooth. Combine fruit mixture with water in large pitcher. If desired, pour through a strainer to eliminate pulp. Stir well and pour into tall glasses with ice. Serves 4.

Reprinted with permission from Cooking Well: The New Kitchen Garden. ISBN: 978-1-57826-331-8 $15.00 (paperback). From Hatherleigh Press. Distributed by Random House.

Health Benefits of Garlic

Health Benefits of Garlic

When most people think of garlic, they are reminded of a great flavoring to their delectable meals. What are lesser known about garlic are the health benefits that can come from this miraculous herb. By adding garlic to your diet, you can enjoy a multitude of benefits that will aid in strengthening your health and improving longevity.

The new book Cooking Well: Garlic depicts several different benefits that, when garlic is added to our diet, can help us achieve healthier cholesterol levels, maintain proper blood pressure, and potentially lower the risk of common cancers. The benefits of garlic include:

  • · Allicin: This is a powerful antifungal and antibiotic compound found in crushed or finely chopped garlic.
  • · High Blood Pressure: The sulfides in garlic help to lower blood pressure. The healing properties of these sulfides are not lessened through cooking, so even cooked garlic can be effective.
  • · Cholesterol: Garlic also acts as an antioxidant, which can help to lower LDL (“bad”) cholesterol levels by preventing the build-up of cholesterol in the arteries.

Along with these great health benefits, it’s always fun to spice up your great homemade meals, and what better way to do so than by adding a little garlic. This new book is packed with recipes for breakfast, lunch, dinner, and even snacks. Some may overlook garlic but Cooking Well: Garlic provides great recipes that are easy to make and show us how to add garlic into our meals. Three delicious recipes from the book are:

 

Garlic Bean Soup (serves 8)

Ingredients: 1 pound dry Great Northern beans, 1 quart water, 1 quart low-sodium vegetable broth, 3 tablespoons olive oil, 2 garlic cloves, minced, 4 tablespoons chopped parsley

Directions: Place beans in large soup pot, cover with water and bring to boil. Cook 2 minutes, remove from heat. Cover pot and allow to stand for 1 hour. Drain, discarding water. Combine beans, 1 quart fresh water, and vegetable broth in slow cooker. Saute garlic and parsley in olive oil in skillet. Stir into slow cooker. Cover and cook on low for 8-10 hour or until beans are tender.

 

Green and Orange Salad (serves 8)

Ingredients: 8 navel oranges, 2 tablespoons snipped chives, 1 ½ tablespoons olive oil, 1 clove garlic, minced, ¼ cup minced parsley, 3 tablespoons orange juice, 1 tablespoon Dijon mustard, Boston or bibb lettuce

Directions: Peel and section the oranges, removing all the membranes. Place in a large bowl. Sprinkle with the parsley and chives. In a small bowl, whisk together the orange juice, oil, mustard and garlic. Pour over the oranges and toss well. Serve on a bed of lettuce leaves.

 

Chicken Breast with Asian Glaze (serves 4)

Ingredients: Four 5-ounce chicken breasts with bones and skin, 2 tablespoons maple syrup, 1 tablespoon green tea, 1 tablespoon Oriental hot mustard, 1 garlic clove, minced, 2 tablespoons sesame seeds, 1 teaspoon dried ginger, Canola oil, Salt and pepper to taste

Directions: Preheat the oven to 350°F. Wash and pat dry the chicken breasts.

Carefully pass your fingers between the meat and the skin to loosen up the skin without breaking it. Heat the maple syrup, tea, mustard, garlic, and ginger in a saucepan over low heat until well blended. Season to taste and set aside. Lift up the chicken skin and brush the mixture over the chicken meat. Sprinkle with the sesame seeds and cover the breasts with the skin. Brush canola oil over the skin and roast for 30 minutes, or until cooked through. Remove skin before serving.

Reprinted with permission from Cooking Well: Garlic. ISBN: 978-1-57826-383-7, $9.99 (ebook). ISBN: 978-1-57826-343-1, $11.00 (paperback). New from Hatherleigh Press. Distributed by Random House.

 

Healthy Secrets of Herbs

Healthy Secrets of Herbs

Countless cultures throughout history have used herbs for their unique flavors as well as for the treatment of various conditions and ailments including, headaches, back pain, neck strain, nausea, indigestion, and many more. Now, with the recipes in the new book Cooking Well: Healing Herbs, you can uncover the beneficial properties of a wide variety of herbs in these easy to use recipes.

Whether you’re looking to ease the symptoms of a specific condition, seeking to energize or relax, or just want to create tasty, healthy meals for yourself and your family, Cooking Well: Healing Herbs is the perfect resource for anyone interested in harnessing the powers of delicious, healthful herbs.

Here are a few recipes to try!

Marinated Chicken Tarragon

Ingredients: ½ cup plain low-fat yogurt, ¼ cup honey, 2 Tbsp Dijon mustard, 1 ½ tsp garlic salt, 1 ½ tsp dried tarragon, crushed, ½ tsp black pepper, 1/8 tsp bottled hot pepper sauce, 4 (4 to 6 oz each) boneless skinless chicken breasts.

Directions: Combine yogurt, honey, mustard, garlic salt, tarragon, pepper and hot pepper sauce; mix well. Marinate chicken in yogurt mixture 1 hour in refrigerator. Shake off excess marinade and broil, 4 to 6 inches from heat, 3 to 4 minutes per side or until juices run clear.

Honey Mint Yogurt

Ingredients: 1 pint plain yogurt, ¼ cup honey, ½ to ¾ tsp dried mint, crushed (1 Tbsp fresh chopped mint can be substituted for the dried mint).

Directions: Combine all ingredients and blend well.

Stress Reducing Tea (relieves stress of the lower back and neck)

Ingredients: 1 part chamomile, 1 part mint, 1 part calendula flowers

Directions: Place all herbs in a tea ball or bag and cover with boiling water. Steep for 10 minutes before drinking. You may add sugar, honey or another sweetener if preferred. Feel free to drink with milk or cream if you like.

Reprinted with permission from Cooking Well: Healing Herbs. ISBN: 978-1-57826-330-1 $11.00 (paperback). Hatherleigh Press. Distributed by Random House.