The Dos and Donts of exercising outside in the summer!
DO wear sunblock of SPF 30 to 75, even on cloudy days. Use broad-spectrum sunblock with titanium dioxide or zinc oxide for ultimate protection. Reapply often, especially after sweating or exposure to water.
DO wear UV protective or polarized sunglasses when running, hiking or cycling to prevent corneal burn.
DON’T exercise during the hottest part of the day, between 11:00 a.m. and 3:00 p.m., if at all possible.
DO carry water at all times and hydrate frequently.
DON’T continue to exercise if you feel faint, dizzy or are sweating profusely. These are signs of heat stroke and should be attended to immediately.
Eat Chocolate and you can Live Longer!
Here are some surprising facts on why dark chocolate is actually good for you! who knew!?
Superfoods don’t just come from your supermarket’s produce aisle. In fact those chocolate candy bars next to the gummy bears now qualify. Study after study proves that dark chocolate—sweet, rich, and delicious—is good for more than curing a broken heart. The secret behind its powerful punch is cacao, also the source of the sweet’s distinct taste. Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet. The only problem? Cacao on its own is bitter, chalky, nasty stuff. Enter milk, sugar, and butter—good for your taste buds, not always good for your health. Besides adding calories, these can dilute the benefits of cacao. So snack smart: Stick to healthy chocolate with at least 70 percent cacao (or cocoa, which is cacao in its roasted, ground form). As long as the content is that high, says Mary Engler, Ph.D., a professor of physiological nursing at the University of California at San Francisco, you can reap the benefits from eating only small amounts. Because of its high fat and sugar content, limit yourself to 7 ounces, or about four dark chocolate bars, a week.
The latest research backs up claims that chocolate has cardiovascular benefits: In a 9-year Swedish study of more than 31,000 women, those who ate one or two servings of dark chocolate each week cut their risk for heart failure by as much as a third. Wish that was a serving each day? Another big, long-term study in Germany this year found that about a square of dark chocolate a day lowered blood pressure and reduced risk of heart attack and stroke by 39 percent. Most of the credit goes to flavonoids, antioxidant compounds that increase the flexibility of veins and arteries. But since those antioxidants come with a generous portion of sugar, milk, and butter, the take-to-your-pantry message is don’t skip your run for a Wonka bar. Actually the two work surprisingly well together: Another recent study, out of Australia this time, showed that eating chocolate high in healthy antioxidants reduced the blood pressure-raising effects of exercise on overweight individuals. So go ahead and reward yourself. A chocolate bar has five times the flavonoids of an apple after all.
If you’re wondering how you can add dark chocolate to your diet plan without putting on pounds, the good news is that it should be easier than you expect. Researchers from the University of Copenhagen found that dark chocolate is far more filling, offering more of a feeling of satiety, than it’s lighter sibling. That is, it actually lessens cravings for sweet, salty, and fatty foods. So if you indulging in a bit of healthy dark chocolate, should not only make it easy for you to stick to the small portion recommended for optimal health, but it should make it easier for you to stick to your diet in general. Jackpot!
So go ahead and satisfy that sweet tooth with some dark chocolate!
When Your Weight Fluctuates: What’s Normal and What’s Not
Although you know a number is just a number, it’s hard not to worry when you see the scale jump a pound or two overnight or—worse—during the same day. But take a deep breath: Most weight fluctuations are normal.
Since most of us can’t eat enough in a day or two to actually gain 5 or 10 pounds, if you notice a dramatic increase on the scale, chances are it’s due to water!
Eating, drinking, urinating, having a bowel movement, and exercise can all impact your body’s water composition and therefore weight, For example, high-carb and high-salt foods can cause water retention and a increase the number on the scale, while exercise can lead to temporary water and weight loss.
So don’t get too excited—or freaked—if you weigh yourself after a meal or workout. “Weight gain due to water fluctuation should normalize in a day or two when you resume exercising and eating a healthy diet that’s low in salt, refined carbs, and simple sugars,” Dr. Petruzzelli says.
However, if those extra pounds keep showing up on the scale after you’ve returned to your regular routine for about a week, it may be time to make some adjustments to your lifestyle. Five is the magic number, according to Joseph Colella, M.D., a bariatric surgeon at Magee Women’s Hospital at the University of Pittsburgh Medical Center. “Most people can recover five pounds rather quickly with minor tweaks to their calorie intake and physical activity.”
And if the scale shows a seven-pound jump for longer than a day or two, more aggressive measures may be called for, such as eliminating alcohol. “Alcohol stimulates your appetite and wrecks your self control regarding the amount of food that you consume,” Dr. Colella explains.
The Best Way To Weigh
Despite the fluctuations, you can use a scale to your advantage to track and meet your weight goals.
If you want to drop just a few pounds, jump on every day. “That will give you a regular barometer and, over time, a trend line that you can use to reflect back on what you ate and what you weighed,” Dr. Colella says.
When you’re aiming to lose more weight, though, daily check-ins can make or break your whole day. Avoid the unnecessary stress by checking in once a week, he recommends, and keeping tabs on what you are eating.
However often you face the scale, be consistent. Dr. Petruzelli suggests weighing yourself naked first thing in the morning after using the bathroom and always using the same scale.
Peanut Butter Protein Balls
With a bit of protein and carbs, these protein balls are great on-the-go preworkout snacks!
Tiffani Bachus’ Peanut Butter Protein Balls
Ready in 5 minutes • Makes 14 servings
- 1/3 cup natural peanut butter
- 1/4 cup honey
- 1 scoop chocolate whey protein powder
- 3 tbsp ground flaxseed
- 3 tbsp dark chocolate chips
- Mix together all ingredients. Should be the consistency of Play-Doh. Roll into 14 small balls. Refrigerate to firm them up, overnight for best results. Enjoy!
Nutrients per serving (1 ball):
Calories: 84, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 28 mg, Total Carbohydrates: 8 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 4 g, Iron: 0 mg
The Physiotherapy team at TGH is putting on events for all of May to promote Physiotherapy month!
A PT booth will be held at TGH in the Eaton Lobby on Monday May 13th, from 10:30am-2:30pm. Come out for some interesting trivia, and fun physical challenges!
Also on Wednesday May 15th, we will be having the Annual Stair Challenge- where we will be inviting staff and visitors to climb 13 flights of stairs!!- FOR FUN!
Hope to see you all there!