Are midlife exercisers safe to exercise in the heat? Is it enough to simply stay hydrated? What are the dangers (and solutions) for active boomers who face high temperatures and humidity? Are you thinking yet of the Poindexter song, “Hot, Hot, Hot?”
Summer is here. We can all go outside and run (or walk, in our case). In the heat. And possibly where the humidity is high enough to make your body look like it’s crying. But wait, we’re not saying avoid outdoor exercise. Say nay to that. We want to encourage you to go outside and be active. Of course we always support going inside to group fitness classes, especially when the room has AC! But stay hydrated.Are midlife exercisers safe to exercise in the heat? Click To Tweet
Often we’ll put sunblock on, then a hat and head outside (Head. Hat. Get it?), but leave behind a water bottle because we won’t be gone long, or it’s a hassle to carry, or or or. Be well-prepared especially if you aren’t well-hydrated. We won’t lecture you (but we’d like to) if you don’t take along your water bottle, but we WILL share some definitions and information. Then you can know when you’re in harm’s way or safe to beat the heat.
Euhydration – normal hydration. Your body is taking in the same amount of fluid as it’s expending. In a hot environment, that’s about 3500 milliliters (compared to 2500 on a normal day).
Hypohydration – a reduction of body water as the body progresses from a euhydrated to a dehydrated state.
Dehydration – when water losses due to sweat are not offset by water intake. Read Water: Chilled, Stirred or Straight from the Pool Post-Exercise? if you wonder whether to drink cold or tepid water:
Hyponatremia – abnormally low plasma sodium concentrations. When more fluids are consumed than are lost, excess water accumulates relative to sodium. Danger, danger.When exercising in heat, is it better to drink a lot at once, or go w/ lots of sips spread over… Click To Tweet
Exertional Heat Exhaustion – the body’s heat production exceeds its ability to dissipate heat, and core temperature rises to >104°. Symptoms can include excessive sweating, nausea, dizziness, and headache.
Exertional Heatstroke – more severe than heat exhaustion. In addition to the above symptoms, heatstroke sufferers can also experience a gradual impairment of consciousness, difficulty concentrating, sweat-soaked, pale skin (these symptoms are different from classic heatstroke), and even death.
* Rather than taking sips of water over the course of your outdoor exercise, drink a larger volume all at once. You’ll stay in euhydration longer.
* If you exercise longer than 90 minutes, rehydrate with water that has electrolytes added (primarily sodium and potassium, though some sodium is reabsorbed by the sweat glands – the body sure is amazing, eh)?
* Drink water before, during AND after exercise – yes, all three.
As to whether it’s better to drink cold or room temperature water, the research clearly indicates that … it doesn’t really matter. The temperature that’s most effective is … the one that will induce you to drink more water.
If you find water boring, that’s no excuse to go buy sugar-laden drinks or skip the water bottle. Simple throw in a sprig of mint or rosemary, or a wedge or orange, lemon or lime, and off you go. Up hill. Down dale.
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by Alexandra Williams, MA and Kymberly Williams-Evans, MA
Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?
It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.
Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet
To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!
A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet
Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!
You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.
Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”
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Photos taken by Alexandra Williams except the first one and as noted.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Carmel was incorporated in 1916; Hermosa in 1907. Both attract surfers, though the water is definitely colder in Carmel. And both have small cottages that were built generations ago sitting next to award winning, “to the lot’s edge” architectural wonders on every street. Don’t ask the prices unless you aren’t daunted by California real estate.
As part of a bloggers’ weekend, I drove up to Carmel with the simple expectation that I would have a good time. Since so many of you are similar to me in that we like history and the personal touch, I’ll share some of the things I did and discovered that I think YOU might also enjoy.
A gutsy, go-getter woman founded the hotel where we stayed – Donna Hofsas. In 1947 she lived in the cottage where I stayed while adding more rooms over the years. In a town that only allows two-story buildings, she talked the city planners into letting her build a 4-story hotel. How’s that for moxie? Then she commissioned the same female painter who did the fresco at Coit Tower, Maxine Albro, to paint several murals and other works at the hotel.
Donna’s granddaughter now runs the bright pink Hofsas House (as well as being on the city council), so ask her for the hotel’s secrets when you stay there. Hofsas House is on San Carlos Street between 3rd and 4th Avenue (see below to discover why I’m not giving you a numbered address).
On the details side, Carmel is more affordable than I expected. Even in high season, room rates range from about $150 – $275, with no stupid ***@** resort fee snuck in. Wifi, breakfast and parking are free.
Did you know it’s illegal to wear heels higher than 2 inches in Carmel? You won’t get a ticket: the law was created in the 1920s to protect the city from lawsuits from people who tripped on the sidewalks. Great excuse to put on sensible shoes, eh?
The town has no street light or addresses. Walk around and you’ll notice that homes all have names. Keep in mind that the town was founded by creative types. They wanted a forested, European feel to the town, so bourgeois things such as number plates were verboten. Everyone has to go to the post office to collect mail. Certainly means all 3,700 inhabitants get to know each other.
For now, you can still have fires in certain locales on the beach too. This was exciting for me to hear, as we used to dig sand pits and have fires on the beach in Hermosa in the 60s. They were banned by the time I hit middle school.
No big box inns or stores are in Carmel either. It’s mom and pop all the way. Actually, the town is so friendly, even your dogs are welcome. Even in the inns, restaurants, wine-tasting rooms and shops, where you’ll spot water dishes and treats everywhere. Annnnnd, free parking.
Shopping, Hiking and Dining
Compliments of the Hofsas House, I received four Wine Walk Tasting tickets, each good for a wine flight at any of the 14 wine tasting rooms in town. Yup, I left Santa Barbara County’s wine country and landed in Monterey County’s. I also discovered two designer consignment shops, an Alice in Wonderland shop, a chocolate shop, and enough bakeries to keep my bread-baking, carb-loving self happy.
For dinner, a friend and I went to Beach House Restaurant at Lover’s Point in Pacific Grove (an 8-minute drive). It’s right on the beach, and our service and food were excellent. Plenty of options for vegetarians, too. FYI, the portions are huge, huger, hugest, so come hungry.
Hiking is my meditation, so I walked along the beach, around town on the residential streets, Point Lobos, Big Sur, and about 20 different pull-out stops along Highway 1 as I drove south. On my next visit I might take one of the History Walks, though I could also be persuaded to do the art walks or food tours. I also want to hike along the Mission Trail Preserve. For those of you into birds, one of the secrets I learned from Carrie (co-owner of Hofsas House) is that the Carmel River is the place to be.
Final piece of good news that you will never think about in advance, but makes a big difference – Carmel-by-the-Sea is a safe place for women to walk alone, day and night. I went walking early in the morning, and felt at ease and quite peaceful. Even though I had my iPhone and Canon out (major tourist alerts), the locals out running and dog-walking all said hello. I truly had to resist the urge to say, “I grew up in a town that used to be just like this. Can we please chat about the good ol’ days?”
I want to go back soon. Preferably on a romantic getaway, but another girls’ getaway would work too.
by Alexandra Williams, MA
Photo credits: Alexandra Williams – Canon and iPhone
Organic milk has nutritional advantages over conventional – In a meta-analysis of 170 published studies, researchers found that organic milk had 56% higher healthy omega-3 fatty acid levels than conventional milk. The study, led by Carlo Leifert of Newcastle University, also found that organic dairy provides other health benefits such as higher levels of conjugated linoleic acid (why do I always think of French verbs when I hear the word “conjugated”?), iron, carotenoids, and Vitamin E. The milk in this study is bovine, not plant-based.Switching from a conventional 2 #organic diet reduced pesticides in children in just 7 days.… Click To Tweet
An organic diet can reduce exposure to some pesticides – According to a study run by UC Berkeley’s Center for Environmental Research and Children’s Health (along with U of Maryland’s Institute for Applied Environmental Health & Emory University Rollins School of Public Health, 40 Mexican-American children living in agricultural and urban communities in California reduced their exposure to some pesticides by switching to an organic diet. The two highlights of this study are that a number of the children reside in agricultural communities, and that the improvements were seen after only a week. “An organic diet was significantly associated with reduced urinary concentrations of nonspecific dimethyl OP insecticide metabolites and the herbicide 2,4-D in children.”
Neonicotinoids pose a high risk to the bee population – Wonder what a neonicotinoid is? Notice how it seems like the word “nicotine” is in the middle of the word? From the Oxford Dictionary: “Any of a class of synthetic compounds having a chemical structure similar to that of nicotine and related alkaloids, used as systemic insecticides on plants and as topical or systemic insecticides on animals.” All you need to remember is BAD. The bee population has been decimated over the past few years, and a lot of scientific data suggest a link to neonicotinoid pesticides use. Want some GOOD? “The presence of native habitat in close proximity to farms may sfeguard wild bees from the negative effects of pesticide use.”
If you want to focus on a few veggies and fruits that are most affected by pesticide, these are the dirty dozen:
Sweet bell peppers
Alexandra Williams, MA
I’ve excerpted from that article below, and if you want access to the full piece, please contact IDEA – the health and fitness association – at 800 999-IDEA.
What do moringa, hemp, algae, purple corn, red palm oil, reishi mushrooms, turmeric and maca root have in common? They have joined blueberries, cinnamon and ginger root as must-have superfoods.
High in antioxidant and vitamin content, these health-promoting foods have passed $130 billion in sales. At the recent Natural Products Expo it was common to find people at booths tasting moringa protein drinks, turmeric rice, ginger hummus, and purple corn cereal.
Twenty percent of Americans say they actively try to eat gluten-free foods in their diets, and sales of gluten-free foods increased by 63% between 2012 and 2014. According to the poll, “Far more U.S. adults say they actively try to include gluten-free foods in their diets than actually suffer from celiac disease.” People with celiac disease or wheat allergies have to eat a gluten-free diet, as they cannot tolerate gliadin and glutenin, the two proteins found in gluten.
Sweets will probably never go out of style, but sweeteners sometimes do. The demand for “natural” plant–based sweeteners is currently driving the market, and a few have moved up to the front row lately. Monk fruit, stevia leaf, and erythritol are just three substitutes rocketing up in popularity.
You might say wine has always been in style, yet recent research about resveratrol has made red wines even more popular. Some preliminary research also shows that resveratrol can prolong life for mice and pigs, although this benefit has not been tested in people. Other research shows that it can help prevent heart disease, cancer, Alzheimer’s and diabetes—all diseases of great importance to the market drivers, Boomers. Besides, WINE!!!
Combinations that would have been considered “weird” a few years ago are now found in refrigerators everywhere. For example, Uncle Matt’s Organic Juice now has orange turmeric juice, while REBBL makes tonics and elixirs such as ashwagandha chai and reishi chocolate coconut milk. Bulletproof and nitro cold-brew coffee are amping people up, bone broth has moved from the soup bowl to the tea cup, drinks based on roots and trees (neem, anyone?) are vying with coconut milk for shelf space, and flavored kombucha is now mainstream. Bolthouse Farms has a new line of cold-pressed juices, and Orgain produces an organic cafe mocha nutritional shake with ingredients that include grass-fed milk proteins, brown rice syrup, sunflower oil, kale, beets and açai.
Having just spent several days at the Natural Products Expo West, I am energized by the growth in demand for foods, products and services that help, not harm our health (both corporeal and environmental). Look for an upcoming post that focuses specifically on organic products. Some of the statistics will surprise (and alarm) you.
Alexandra Williams, MA
As I just had my article, “10 Nutrition Trends to Watch” published in IDEA Fitness Journal – the magazine for fitness professionals (you can call 800 999-IDEA to order a copy if you aren’t a member) – I thought I’d share five of those trends with you and a few excerpts from the feature.
Foods for Healthy Aging and Brain Power
Confirmed links between food, aging and brain health have exploded over the past few years. In 2012, Americans spent about $30 billion on health supplements, so it’s obvious we want to improve (Lara 2014). Boomers are hitting retirement age and wanting to stay active, engaged and youthful, so it makes sense that this demographic superforce would look to food for help with that.
Local, Sustainable Foods
For many years, our access to food has been based on a global model in which food would travel long distances to arrive on our tables. Interestingly, as the world has become even more global thanks to the Internet, consumers have pushed for a system that returns to agrarian times—eating food that is grown and produced locally.
Weight-conscious consumers have shunned whole milk since the 1980s, so it may surprise some to learn that it’s making a comeback (Shanker 2015). Higher consumption of butter, cream and high-fat milk correlates to lower levels of central obesity (waist-to-hip ratio ?) (Kratz, Baars & Guyenet 2013). The resurgent interest in whole-milk products includes some staples and also some newcomers, such as creamy yogurt, savory yogurt (aka labneh), cheese, whey protein, quark and farmer’s cheese.
Rise of Online Healthy Food Boutique Memberships
From ready-made meals to single packages of paleo jerky treats, healthy foods are reaching consumers quickly from both national and local companies.
Thrive Market is a fairly new online marketplace that recruited more than 2 million registered users in 2015. It’s the fastest-?growing e-commerce company in the history of Los Angeles, and I myself shop at it. They give one free membership to a family in need for every paid membership, and I have a link for you in case you wish to join – you get 30 days for free.
According to a recent survey, Americans are getting about one-quarter of their daily calories from snacks, and consumers are paying attention to the items they choose (USDA 2014). Not only are people more particular about their snacks; they’re also willing to try new things, including bottled, potable soups; meat snacks, especially if they bear the “grass-fed, hormone-free” label; and whole and sprouted grains in items ranging from hot cereals to raw protein bars. Cakes, candies, chips and cookies are still quite popular, yet a long-term shift toward healthier snacks has occurred (Conick 2015).
Stay tuned for a future post, when I’ll share the other five trends from the article. Till then, grab your turmeric and kale chips and go for a walk. Me, I’m off to make some popcorn with red palm oil, coconut oil, hemp seeds and salt. It’s really quite delicious.
Alexandra Williams, MA
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Hard to make that sound sexy and exciting. However, having a strong circulatory system and being flexible should be on the top of your “gotta have” list if you want to live a full, healthy life. If you are a woman over 45 (keep those genetic predispositions in mind too) you will especially need to focus on circulating better than a politician at a fundraiser!Sure, you have a heart. But is it strong, flexible, and a good circulator? Click To Tweet
Circulation is the movement of fluid through the vessels of the body in a regular or circuitous course induced by the pumping action of the heart. Say what? When you have good circulation, blood can move to every cell in your body in less than 60 seconds. (And you can learn foods to eat to help your heart in fewer than 60 more seconds by checking out our post, “5 Age Defying Tips to ‘Youthen’ Your Heart and Improve Circulation.”)How can you improve your circulation? Click To Tweet
Thinking of which, did you know that heart disease is the number one killer of women in the US? Or that the symptoms of a woman’s heart attack can differ drastically from men’s, so those signs often go unrecognized? We need to do better at spotting heart attacks in women AND take action to minimize heart disease in the first place. In other words, having good circulation not only can improve your life, but possibly also save it!
Notice how Bob Hoskins ends up at the ER in the Bonnie Raitt video clip? Did you notice what he was eating? Exactly!
The three main ways you can help your circulatory system are to:
2) Achieve good flexibility
Researchers have established a correlation between flexible bodies and flexible arteries in people older than 40. Can you touch your toes? If so, you probably have flexible arteries. Arterial stiffness indicates an increased risk for heart disease and stroke. Being fit seems to delay the development of age-associated artery stiffening.
3) Intake healthy food and drink
One of our favorite ways people can support their circulation is via cocoa flavanols. What can be better than finding out that a regular, small dose of dark chocolate helps your health. We’re all over that good news!
In other, more expected news, you probably guessed that a diet rich in plant-based foods is also heart healthy. This infographic has some specific foods to choose if you want a stronger heart and better circulation. (We differ on just two small points: 1) tomato has no “e” at the end and 2) egg yolks are no longer considered problematic.)
ACTION: Improve your heart when you subscribe (and then read and follow our tips). Enter your email in any of the subscription boxes and claim your bonus while you’re at it.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
No surprise that one of the biggest habits we get asked about as group fitness instructors is how to make exercise a regular part of life. And of course, it’s not just about STARTING a fitness program (especially in the new year), but also STICKING with it.
One of the key ways to successfully put more movement into your life this month, next, and throughout the year is to resist temptation to get fit all at once. Overdoing it and trying to progress too quickly is a sure way to set your new or improved habit up for failure. No one wants to face next year and say “last year I wanted to lose 20 pounds. Only 25 to go.”
Ok, seriously, the trick is to progress at a pace that allows you to convert desire into habit. What often happens:
Every year eager baby boomers, active agers, mid lifers, and others take on too much, too fast, too intensely. They get hard hit, instead of a habit.
When you are looking to improve your movement habits, keep in mind the FIT principle:
Change only ONE of these elements at a time, about every two to three weeks. Going harder and longer and more often all at once is a statistical road to failure. Up the ante one letter at a time – more F or I or T. No ands.
Let me repeat this as it’s so critical and so overlooked: As you progress into your new life of improved movement habits, change only the Frequency, Intensity, or Time of your workouts when you uptick. Stick with the revised version another 2-3 weeks. Then consider whether you need to adjust upward again by going more often, harder, or longer. Pick one. Add. Keep. Adapt. Repeat. A little bit more than the week before.
Sustainable and better for you! Sounds like a new food or vitamin. The FIT principle will help get and KEEP you fit. Next thing you know, you’ll have created a new, healthy, successful exercise habit.
Kymberly Williams-Evans, MA
2. Eat your usual breakfast and lunch. Don’t skip a meal thinking you will then be free to make up for lost calories when dinner is served. By the time that occurs, you’re likely to be so hungry that you’ll overeat or choose whatever is closest.
3. Sort foods into 3 categories:
Planning and paying attention have a definite effect on how much you pile on your plate.
4. Use a salad plate instead of dinner plate. You’ll be inclined to eat less. Most of us are visually triggered, so we stop adding food once our plate looks full, regardless of plate size.
5. Get up from the table when done. Do not sit with food in front of you once you’re done. Also, put food away right after you’ve finished dinner or you could end up eating an entire meal’s worth just from picking at the stuff that’s in front of you. If you feel you’re being impolite, just say, “I’m putting stuff in the fridge now so I don’t feel tempted to overeat. Anyone who’s still hungry is more than welcome to help themselves.” Not only are you letting people know why you’re putting food away quickly, you’re also making yourself accountable by stating your goal to not overeat.
6. Use your mind to decide what matters. When loading your plate, ask yourself this question: “Am I choosing this because I’m hungry or because it tastes good?” No right or wrong answer exists; it’s simply that the awareness of your choices will help you make a considered decision as you realize that you are in control, not the food.
7. Go for a walk. What better way to spend quality time with your family or friends than by putting on a jacket and getting outside?
8. Invite guests to your meal whom you admire and respect. Or who wouldn’t otherwise have a friendly place to go celebrate. When the focus is on the guests rather than the food, we tend to eat less. If you have no-one outside of your usual circle to invite over, cook all your food, then take half of it to your local homeless shelter (if they accept outside meals).
9. Put reminders in places where you’ll actually see them – on the stove, in the fridge, on the storage containers, on your placemat. These reminders need to be positive in nature, not negative or they will only make you feel bad. For example, “You can do this” and “Remember your long term goals” are positive reminders. “Don’t even think about eating this” and “oink oink” are definitely negative. I don’t know anyone who responds well to negativity, do you?
10. Be kind to yourself. Maybe eating a few huge meals is what you want to do, and is no reflection on your usual habits. Maybe you are fine with doing extra cardio and weights as a balance. And maybe, just maybe, you are healthy and your weight is irrelevant. If you start feeling guilty, ask yourself if it’s for your own sake or because you feel you’ll be judged. At the end of the day (and the season), it’s your normal patterns and habits that matter, not a few meals. So be kind.
What tips would you add to this list?
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Health and beauty are inside jobs! Body image and a “perfect physique” are matters of perspective, culture, history, and whatever the mass media tells us.
Can you say “Mixed Messages?” Don’t believe us? Take a brief tour through past wistful wishes for va-va-voom figures. Look at what people were willing to do to achieve that “look du decade.”
Don’t make us talk about you years from now! Our gift to you as we wrap up — no, not gifts. We are not that organized! — Work the look you already have. Embrace it; Look it in the eye and say “Ell-bees – you and I are going into the New Year together baby, guilt- and stress-free!”
Whoa now you Vixens, Dashers, and Red Nosed sorts! Don’t go overboard — or is that “oversleigh?” We said give yourself some body-lovin’ self-acceptance while staying active, not plunk down your hiney so finey!
ACTION: Subscribe to get us to come to you twice a week with active aging solutions tailored to women over 50. Subscribing is self love! Simply enter your email in one of the boxes AND get your bonus free.
by Kymberly Williams-Evans, MA and Alexandra Williams, MA