Bartley Center Wellness News – 79

July 2007

• Summer exercise: How to keep cool in hot weather
• Interval training
• Ways to revive your healthy-eating
• Ticks and YOU
• Quotes
• A Wellness Challenge

Wellness News quiz:

• To dissipate heat, more blood circulates through your skin. This leaves less blood for your muscles, which increases your heart rate. True/False
• Interval training is simply alternating bursts of intense activity with intervals of lighter activity. True/False
• Healthy eating is both boring and tiresome. True/False
• Although ticks are commonly thought of as insects, they are actually arachnids like scorpions, spiders and mites. True/False
• Who said - “The optimist proclaims that we live in the best of all possible worlds; and the pessimist fears this is true.”

Answers are below in the reading material.

1. Summer exercise: How to keep cool in hot weather

In the excitement of a summer sports competition or the relaxation of a friendly outside recreation, you might not notice the temperature rising — but your body will. If you exercise outdoors in the heat, use caution and common sense to prevent heat-related illnesses.

How hot weather affects your body: Exercising in hot weather puts extra stress on your cardiovascular system. Both the exercise itself and the air temperature increase your body temperature. To dissipate heat, more blood circulates through your skin. This leaves less blood for your muscles, which increases your heart rate. If the humidity is high, your body faces added stress because sweat doesn't readily evaporate from your skin — which only pushes your body temperature higher. Under normal conditions, your skin, blood vessels and perspiration level adjust to the heat. But these natural cooling systems may fail if you're exposed to high temperatures and humidity for too long. The result may be a heat-related illness, such as heat cramps, heat exhaustion or heatstroke.

Keep it cool - To avoid heat-related illnesses, keep some basic precautions in mind.

Take it slow -  If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.

Drink plenty of fluids -  Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you're working out — even if you don't feel thirsty. If you're planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.

Dress appropriately -  Lightweight, loosefitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.

Avoid midday sun - Exercise before 10 a.m. or after 6 p.m., when it's likely to be cooler outdoors. If possible, exercise in the shade or in a pool.

Wear sunscreen - Sunburn decreases your body's ability to cool itself.

Have a backup plan -  If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps at the mall or climb stairs inside an air-conditioned building.

Play it safe - Stop exercising at the first hint of a heat-related illness. Signs and symptoms may include:

• Weakness
• Headache
• Dizziness
• Muscle cramp
• Nausea or vomiting
• Chills

If you suspect a heat-related illness, get out of the heat. Drink water, and wet and fan your skin. If you don't feel better within 30 minutes, contact your doctor. If you develop a fever higher than 102 F or become faint or confused, seek immediate medical help. Regular exercise is important — but don't let your workouts put your health at risk.

2. Interval training: Can it boost your calorie-burning power?

Are you ready to shake up your workout routine? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too.

What is interval training?

It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. E.g. take walking, If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. Try walking outdoors where you could walk faster between certain mailboxes, trees or other landmarks.

What can interval training do for me?

Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits:

You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.

You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.

You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.

You don't need special equipment. You can simply modify your current routine.

How will my muscles respond to interval training?

During intense exercise, muscles produce the waste product lactic acid. Too much lactic acid can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of lactic acid in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?

Yes. But you can take interval training to many levels. You can simply vary your exercise routine based on how you feel that day. This is  a casual approach to interval training known as fartlek, a Swedish term meaning "speed play.  After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. The intervals can vary throughout your workout. It is up to you. If you're working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors.

Does interval training have risks?

Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training. Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.!

3. Ways to revive your healthy-eating

Whether you're just starting or have been following a healthy diet for years, sticking to the plan can be challenging. But healthy eating doesn't need to be boring or tiresome. Flavorful food combinations, new cooking ideas and an inventive spirit can enliven your meals and snacks.

Here are ideas to keep you on course.

• Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad.
• Add chickpeas, black beans or garbanzos to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.
• Try something new for breakfast. Munch on leftover vegetable pizza or make a smoothie blended from exotic fruits, low-fat yogurt and a spoonful of wheat germ.
• Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.
• Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.
• Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
• Grill fresh vegetables for a quick and healthy side dish. Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing or brush them with canola or olive oil. Grill until tender, turning only once.
• Take advantage of ready-to-use foods. Fresh bagged salads, frozen vegetables, low-fat deli meats, whole-wheat pasta, whole-grain breads, and fresh and canned unsweetened fruits take only minutes to prepare.
• Vary your salad greens and enjoy the multitude of flavors and textures. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Purchase a different variety each week.
• For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk.
• Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole (made with turkey breast, white beans and tomatoes); or vegetarian chili with diced vegetables.
• Take advantage of healthy side dishes offered at fast-food restaurants. Instead of french fries, choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.
• Stock your shelves with good-for-you snacks. Low-fat pudding cups, dry roasted soy nuts, low-fat popcorn and whole-grain crispbread crackers are good choices.
• Decrease the meat portion on your plate and increase the serving size of vegetables. Use three times as many vegetables on pizzas or in casseroles, soups and stews.
• Plan meals so that you can use the extra food in other dishes. For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry.
• Use salsa for more than just chips. Whether it's mild, fruity, scorching, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken or meats.
• Marinate meat, chicken, fish before cooking to tenderize and add flavor to foods. Try mixtures of herbs or spices with wine, olive oil, soy sauce, cider vinegar or lemon juice.
• Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, barley or whole-wheat tortillas.
• Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.
• Explore world cuisines. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious.

4. Ticks AND YOU:

Although ticks are commonly thought of as insects, they are actually arachnids like scorpions, spiders and mites. All members of this group have four pairs of legs as adults and have no antennae. Adult insects have three pairs of legs and one pair of antennae. Ticks are among the most efficient carriers of disease because they attach firmly when sucking blood, feed slowly and may go unnoticed for a considerable time while feeding. Ticks take several days to complete feeding. Remove any tick promptly. The mouthparts of a tick are barbed and may remain embedded and lead to infection at the bite site if not removed promptly. Do not burn the tick with a match or cover it with petroleum jelly or nail polish. Do not use bare hands to remove the tick because tick secretions may carry disease. The best way to remove a tick is to grasp it firmly with tweezers as close to the skin as possible and gently, but firmly, pull it straight out. Do not twist or jerk the tick. If tweezers are not available, grasp the tick with a piece of tissue or cloth or whatever can be used as a barrier between your fingers and the tick. Ticks can be safely disposed of by placing them in a container of soapy water or alcohol, sticking them to tape or flushing them down the toilet. If you want to have the tick identified, put it in a small vial of alcohol.

5. Quotes:

“The optimist proclaims that we live in the best of all possible worlds; and the pessimist fears this is true.” - James Branch Cabell

“Depend not on another, but lean instead on thyself...True happiness is born of self-reliance.” -

The laws of Manu

“You can make more friends in two months by becoming interested in other people than you can in two years by trying to get other people interested in you.” - Dale Carnegie

“All love that has not friendship for its base, is like a mansion built upon sand.” - Ella Wheeler Wilcox

” Those who dream by day are cognizant of many things which escape those who dream only by night.” - Edgar Allan Poe

“Equal opportunity means everyone will have a fair chance at being incompetent.” Laurence J. Peter

“Art, like morality, consists of drawing the line somewhere.” - G. K. Chesterton

“The most wasted of all days is one without laughter.” - e e cummings

“I do not regret one professional enemy I have made. Any actor who doesn't dare to make an enemy should get out of the business.” - Bette Davis,

“The optimist proclaims that we live in the best of all possible worlds; and the pessimist fears this is true.” - James Branch Cabell

6. A Wellness Challenge - keep it simple: find and preserve the simplicity in well-being, live healthy by eating healthy and participating in regular, meaningful physical exercise. Not only does it sound simple, it is simple.