Weight Loss & Wellness Center | Vitalize Medical Center

Tips for Exercising in Hot Weather

With summer right around the corner so is the hot and humid temperatures it brings. Exercising in hotter weather puts extra stress on your body. Here are a few tips to continue with your exercise while staying safe and healthy.

1. Hydrate: exercising in hotter weather naturally raises our body temperatures. Prolonged exposure to hot temperatures can lead to fatigue and even heat stroke. The risk increases with the humidity since the sweat that is suppose to cool us off sticks to the skin instead of evaporating. This creates conditions which can cause the body temperature to rise even higher.

To stay cool, it’s important to drink plenty of water while you are exercising! During exercise we lose about 3% during exercise so a good ole of thumb is to hydrate with about 8 ounces of water every 20 minutes. Continue drinking water when you are done exercising and consumer at least another 16 to 24 ounces.

2. Avoid Sports Drink: these are typically loaded with sugar and calories.

3. Start out slow: when making the transition from cooler to hotter temperatures it’s a good rule of thumb to start out slower. This can be a challenge but it is best for your body to slow down and build back up to get use to the heat. For example, if you have worked up to a 9 minute mile on your 5 mile run you would want to slow down your pace to a 10 minute mile.

4. Exercise early/late in the day: avoid the hottest part of the day and direct sunlight. Instead exercise when it’s cooler in either the early morning or late day.

5. Listen to your body: if you start to have muscle cramps, nausea, weakness, fatigue, increased heart rate or visual problems, it’s important to stop your exercise and start hydrating. Remove and extra clothing and, if possible, wet down your body to cool it more. If you are not feeling better within 30 minutes, contact your doctor.

Protein Powder: Plant Vs Whey

Protein supplements such as shakes are a great way to repair and refuel muscles after your work out (intense contraction of the muscle during workout cause micro tears in the muscles). Although whole food sources are the best for vital nutrients, they can take longer to digest. A protein shake take only about 30 minutes to reach muscles after ingestion.

Go into any nutrition section and you can be overwhelmed with all the different options and brands. Protein powders can be broken down into two categories whey and plant.

Whey protein is one of the two proteins found in milk. It is a complete protein containing nine of the essential amino acids and has a low lactose content. It helps reduce hunger and studies have shown it reduces the ball-shaped physique. In addition to helping repair muscles, whey provides a large amount of the amino acid L-cysteine, which is a basis building block of the antioxidant glutathione – it helps protect the DNA from chemical damage, detoxifies heavy metals as well as keep the arteries and airways open.

Plant based protein products include pea based, soy based, hemp and even rice based. Plant based protein are a perfect option for vegans and those who are lactose intolerant. Plant based proteins still provide that same amino acids and provide equivalent nutrition as the animal-based products.

Still not sure where to start? Go with single-serving packets first versus a large tub. This way you can try different ones and not be stuck with a brand you just cannot stomach.

Ready To Run?

With the warmer weather here most people either want to take their workout outside or have the desire to start working out to slim down for summer. This is the time of year many people decide to start running. Running has so many health benefits including weight loss, lowering blood pressure, positive mood, strengthening your immune system, stress relief and more.

If you are just starting out running here are a few tips to get started and avoid injury.

1. Start slow with a combination of running and walking. One of the biggest mistakes new runners make is running too fast for too long. Their body feels good as they are doing it so they continue – but this can lead to strains, tears, or a knee injury. When starting out follow a 2:1 ratio for walking to running.

2. Shoes are important! You don’t need any fancy gear to start running but don’t skimp on your shoes. Old or worn-out shoes can lead to injury. When selecting a good pair of shoes it’s important to visit a store that specializes in running or fitness to have your feet properly measured and find the right shoe.

3. Where to start? A treadmill can be a good place to start out for new runners as it offers more cushion compared to pavement. Plus you can start to build a rhythm with varying speed and incline to help start building stamina and confidence. Don’t have access to a treadmill? Another good option for starting out is on a track. Most tracks are 400 meters around, so four laps is roughly equivalent to one mile. If this is not an option, you can start out on either a trail or hitting the pavement.

4. Make a plan. When you first start out being consistent with running can be challenge to maintain. Running coaches recommend that you train your brain – develop an energizing playlist to listen to while you run, make a routine for when you both start and finish your run and try to run at the same time every day.

Top Signs of Toxin Buildup in the Body

Toxins are any substance that have a harmful impact on your body. They are unavoidable in a world of processed foods, high stress and pollution. Signs of toxic burden on your body include:

1. Insomnia: Are you waking several times during the night or having trouble falling asleep? Toxin build up and insomnia have been linked to liver problems. A good liver cleanse can be very beneficial to combat these issues.

2. Lethargy: Do you have a lack of energy? Find it hard to stay focused? High levels of toxins in the body causes it to work less efficiently.

3. Headaches: studies have found a strong correlation between retention of toxins and chronic tension headaches and migraines.

4. Skin Problems: When toxins build up in the system the skin helps to dispel them through the pores which leads to many skin rashes or skin conditions.

5. Yellow or White Tongue: Toxic foods negatively impact the the digestive system, and this includes the tongue. A white or yellow film on the tongue is a sign that the digestive system is likely fighting toxin buildup.

6. Increased Belly Fat: Studies have shown that increased toxins will also increase belly fat. This is a result of of the toxins making their way to the abdomen and staying there. The only way to remove them is to flush them out though a body cleanse.

Vitalize Medical Center carries The Core Restore Program. The Core Restore Kit is an easy-to-follow, 7-day program, complete with an in-depth Patient Handbook, designed to reduce the incoming burden of toxins and help restore optimal health. Contact us today to learn more!

Best Late Night Snacks

A common myth when dieting is to be successful you should never eat past 7pm. Some experts have given this advice since people are more prone to reach for junk food or binge eat during the later hours.

But what do you do if your hungry later at night? Eat the right foods! By knowing which foods are best late at night will help you get a better night sleep and avoid binge eating . Plus certain foods such as high-quality proteins can actually help increase your fat loss.

As a general rule it’s important to avoid carbs later at night and especially before bed. Instead opt for slower digesting foods and high-quality proteins. Not only does it help to help maintain your calorie-burning lean muscle as you lose fat it also helps you recover from exercise.

Some great options for snacks later at night include:

1. White Meat – chicken and turkey are great choices because they digest slowly. They also promote the release of the hormone glucagon which helps the body with break down stored carbs and fat within your body to be burned for energy.

2. Cottage Cheese – in addition to being very slow digesting it also stimulates glucagon release. Be sure to eat plain cottage cheese, as the flavored varieties tend to be loaded with added sugars.

3. Green Vegetables – these are a great alternative to “munching food” such as chips and cookies. They contain virtually no calories and are high in fiber.

CoolSculpting – The Most Common Question

At the beginning of a consultation today for CoolSculpting, our client Mandy said “It seems to good to be true. I’ve lost count of all the crunches and different exercises I’ve done to get my pre-baby body back. After two kids, it seems that fat accumulates just in my mid section now. I would love to have the confidence back to wear a two piece on the beach again instead of the tankinis I hide in.”

Many clients start of with the same skepticism as Mandy. How can this be possible without invasive surgery? Are the results long lasting?

The CoolSculpting treatments were developed by Scientists and it’s now FDA approved as a safe and effective treatment to rid trouble areas of the unwanted fat. The treatments work by using controlled cooling to target and kill fat cells. The cells die on contact and in the weeks to follow, these targeted fat are naturally eliminated from your body for good.

Our clients share that their main reason for selecting CoolSculpting is that there is no surgery or artificial substances involved PLUS it is FDA approved. The controlled cooling targets only your fat cells.

Liver Cleanse

With the New Year upon us, most people make resolutions for improving overall health and commit to make positive lifestyle changes. These changes typically lead to increased energy, overall well being both physically and emotionally.

A great way to help kick start these changes is clearing your body of toxins that accumulate overtime and can to wreak havoc on your body. Symptoms of toxic build up include inability to lose weight, chronic fatigue, mood swings, bloating, bad breath, muscle aches, nausea, poor digestion and brain fog.

Your liver is the main organ responsible for expelling toxins from your body by neutralizing and detoxifying chemicals that enter your body via ingesting, skin contact as well as inhalation of them. With all the various toxins we come into contact with on a daily bases it’s no wonder our liver can succumb to toxin burden.

Just like we perform regular maintenance on our automobiles to keep them at optimal performance, we must also remember our bodies need it as well! By continuously support our body and cleanse of our liver will enable it to continue to the important work of digesting our foods, recycling hormones and detoxifying the normal waste products.

Not sure where to start? Vitalize Medical Center carries The Core Restore Program. The Core Restore Kit is an easy-to-follow, 7-day program, complete with an in-depth Patient Handbook, designed to reduce the incoming burden of toxins and help restore optimal health. Contact us today to learn more!

Make Your New Year’s Resolutions Stick.

Weight loss is the #1 New Year’s resolution made year after year. It is also the #1 resolution that is abandoned within a few short weeks. Below are a few tips for making this resolution stick and let this be your year for successful weight loss (and keeping it off).

1. Weight loss is not about a short term fix. To consistently lose weight and keep it off it involves life style changing with relaxing unhealthy habits with positive healthy habits. Making changes all at once can be difficult to maintain. Make it a goal to change 1-2 habits a week.

2. Become self aware of what and when you eat. Keeping a food journal of everything you eat and drink for one week will help you become more self aware of not only your calorie intake but the type of food you are eating as well. Write down both the time you ate and everything you had. At the end of the week review the journal to see if you see any habits you didn’t realize such as having a handful of jelly beans from the office candy jar every day around 2 or working through lunch every day and over eating at dinner because you are famished.

3. Replace 1-2 items in your fridge every week with healthier options. Replace your TV Dinners with healthier options such as steamed rice and frozen vegetables. When you do your weekly shopping, stock up on fresh or frozen produce and vegetables. Avoid canned foods which are typically higher in sodium.

4. Don’t deny yourself your favorite treat. One common misconception in dieting is that you have to eliminate all foods such as soda, chocolate, french fries, etc. This can actually backfire and lead into binge eating. A great strategy is to remove these items from the house where temptation can be strongest but still enjoy once or twice a week in moderation such as over lunch or dinner.

5. Set measurable goals. Making the resolution “I am going to lose weight” is very broad and can be overwhelming. Instead set smaller more measurable goals such as “I am going to walk 20 minutes every day” or “I am going to drink 2 glasses of water every day”. By making and achieving these smaller goals, it are the steps needed to change habits and create a healthier lifestyle!

Avoid Holiday Weight Gain

The holiday season is challenging for everyone to stay on track with weight loss and healthy habits. From Thanksgiving straight through as the new year rings in, tis the season for parties, food and drinks galore. The average person will pack on 15+ pounds during the holiday season. Don’t let this be you by following these simple steps and ring in the new year the same size (or less)!

1. Exercise in the morning: Research shows that when you exercise in the morning you will move more during the day and will have fewer cravings for high-fat fare.

2. Avoid Banking Calories: When people try to cut back on calories during the day to indulge at night it only backfires leading to higher calories choices. Be sure to have 3 healthy meals during the day and be sure to include lots of fruits and veggies, whole grains, and lean protein.

3. Don’t pass on desert: Saying “I can’t have” or “no” to desert can lead to binge eating. Follow a three bite rule with desert and enjoy!

4. Avoid left overs: If you are hosting friends and family, be sure to divide up the leftovers and send home with your guests.

5. Drum Up Willpower: According to research at Tufts University, before you give in to temptation to over indulge, try this simple trick: Place the thumb and fingers of one hand on your forehand, a half inch apart. Tap each finger one at a time, once per second, telling yourself, “Hold on.” Wait 15-20 minutes and the craving will disappear.

6. Moderation: Browse the buffet before you fill your plate to avoid foods you don’t really want, suggests obesity expert Tim Church, MD, a professor at Pennington Biomedical Research Center at Louisiana State University. “If you pick the stuff you really want and have it in moderation,” Dr. Church notes, “you’ll stave off those cravings that can get you in trouble later on.”

Clean Eating

The term clean eating has been gaining more traction among nutritionists, dietitians, and even medical practitioners. Clean eating is a very simple concept that is filled with numerous health benefits. Instead of traditional diets that focuses on ingesting more or less of a specific item such as fewer calories, no carbs, or more protein, clean eating focuses on being more mindful of what’s in the food and where it was derived from. A clean diet consists of eating whole foods, or “real” foods — those that are not or minimally processed, refined as well as handled, making them as close to their natural form as possible. A good rule of thumb to follow is eating organic and all natural when every possible.

A great way to start clean eating is by adding 3 to 5 new foods per week into your diet. Additionally, start by adding the foods you eat more frequently.

Did you know:

Artificial sweeteners trigger the death of brain cells causing memory loss
High fructose corn syrup and foods high in sugar have been shown to cause brain shrinkage
GMOs in non-organic vegetables and many processed foods cause “brain rancidity” – this is where vital omega-3 fats in your brain are literally caused to go rancid and become toxic
Toxic pesticides and herbicides are commonly used on fruits, veggies, and grains and have linked to a myriad of diseases

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