August is one of the hottest months of the year! Today it was 96 degrees with a ludicrous amount of humidity. I bring this up because you have to be really careful, at this time of year, not to become dehydrated during exercise. It’s normal to sweat move during the summer, because sweating helps to cool you down, but if you’re sweating becomes uncomfortable, you stop sweating, or you develop a headache and stop sweating, you may be dehydrated. http://www.cincinnati.md/kbviewer.aspx?query=hydration&s=1&hwid=tu4431 . Dehydrated can be very dangerous. You often hear of football players (especially high school and college) who are sent to the hospital or died from heat exhaustion during the hotter month.
Keep drinking H2O or electrolyte drink to replenish lost liquids released though sweat and energy your workouts.
Sunday 8/22 Workout:
Walk on the street- 6.2 miles 65 minutes
Sunday 8/22 Food Diary:
Breakfast-
½ cup non fat cottage cheese, ½ cup non fat vanilla with ¼ cup blueberries (95 cal.)
1 cup egg whites, with 1/8 cup mixed squash (110 cal.)
A.M. Snack-
Whole, cut red pepper (40 cal.)
Lunch-
5oz chicken over 2 cups raw spinach, 9 cherry tomatoes, ¼ cup broccoli,1/2 orange pepper, 1 tomato (80 cal.)
P.M. Snack-
Apple, 12 raw almonds (120 cal.)
Dinner-
4 oz Salmon (240 cal.)
½ cooked Quinoa [pronounced KEEN-WA- this whole grain, found in the organic section at grocery stores or whole foods groceries, is the most nutritious of all grains. Its high in fiber, a good source of iron, and has all 8 essential amino acids. It is great as part of a summer salad with cucumber, Craisons, cilantro and whatever else is in your fridge, or as a starch on your evening plate. I cook it with 2 tbls. Of chix bouillon]
1 whole roasted, sliced beet (40 cal.)
Dessert-
3/4 cup mixed berries with 1/2 cup non fat vanilla yogurt (110 cal.)
*TOTAL CALORIES- 1225
*Counting calories is a controversial technique in healthy eating. Many people feel that it encourages compulsive or obsessive control about food. I can see why they feel that way, but for me it helps make sure I eat enough calories to help in the recovery of my workout- though many feel I don’t eat enough calories- It also helps when you are first beginning to change to clean eating, to understand just how hidden calories from, for example, latte’s, tarter sauce, steak vs. seafood, can keep someone from achieving their personal, physical goals. You need to find what system makes you feel most comfortable and satisfied.
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