J's Food Log/ K's Exercise Log - Monday

Hello Everybody, Hope all of you had a great weekend this past weekend! I had a great time this past weekend Here is an article about Summer exercise Summer Exercise Safety By Greg Shealey, M.S. It is essential to take the necessary precautions while exercising during the summer months. The average person can take from one to two weeks to adapt to warmer, more humid temperatures. Here are some helpful safety tips to follow while exercising during the summer: Rehydrate your body. While exercising in hot weather you can easily lose up to a quart of water an hour. Drink water before, during and after exercising. Since your body can only absorb 8 ounces of cold water every 20 minutes, continue to drink fluids even after you no longer feel thirsty. Sports drinks may be popular among intense exercisers, but they are not necessary and may actually absorb more slowly than plain water. If you prefer the taste of these drinks, try diluting them with water before consumption for easier rehydration. Avoid working out during peak hours. Very hot and humid weather hampers perspiration's ability to cool your body. Try exercising in the morning or evening to avoid the most intense heat as well as the times when smog and pollution levels are highest. Or consider exercising indoors at the local YMCA, health club or shopping mall. Try walking. Walking is considered the most popular exercise among Americans. Invest in a good pair of walking shoes with a flexible sole, and good heel and arch support. It may be the only equipment you'll need. Gently stretch for five minutes before starting your walk. When you are finished walking, cool down for five minutes by gently walking and stretching for another five minutes to prevent soreness. Be open to new ideas. Try a new exercise or activity every two weeks, such as hiking, canoeing, rollerblading or biking. These activities will allow you easy access to water or rest. Cool off in the water. Swimming is an excellent way to exercise during the summer months. There is no need to be a good swimmer to benefit from water exercise. Performing strokes such as the backstroke or doggie paddle at the shallow or deep end of the pool still counts as aerobic exercise. Don't forget your sunscreen. Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun's UV rays. Exposure to direct and indirect sunlight over many years increases your risk of developing skin cancer. Watch out for the symptoms of heat stroke. When the body can't rid itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness. Remember, these symptoms can appear rapidly. If these conditions exist, move the person to a cool area or immerse him or her in a cool bath to lower the body temperature as quickly as possible. You can also pour cool water over the person. Seek medical attention immediately; heatstroke can be fatal. Choose the appropriate clothing. Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-colored clothing will reflect sunlight, while darker clothing will absorb the heat. Cotton and linen are natural fabrics that may absorb moisture (sweat). However, synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin. Greg Shealey is a health educator and president and founder of Bio-Fit and Wellness Anyway Tonight I will be at Middlesex Hosptial at 630 to share story to all pre op people there with other post op people on the panel. Hope to meet new faces for pre op people there!! B boiled egg and some fresh stawberries S Nectar protien and WATER L Grilled Steak strips with grilled green peppers S Southbeach diet bar D Chef salad S WATER WATER Kathy K

Hi Kathy and all I am doing well..things are looking up here at home. I went to the gym 2x last week and even walked on both those days too! Walked 3 miles on Sat and on Sunday. Yesterday I went in a friends pool and I exercised while we chatted for 2 hrs! I got her doing it with me! Back to work..but its nice not having to compete with the kids for the bathrooms-since they are home from school. B-low fat cottage cheese L-roast chicken and a side salad S-protein bar D-chicken with spinach torellini and lite alfredo sauce S-SF Ice cream bar Joanie

Hi gang I had a tremendous weekend. I felt great and went non-stop all weekend long and even got in some good walking. I have not felt this good in months. Hopefully this is a great sign of things to come. I also had to do some shopping because I dropped down another size and am now wearing 4's. I about hit the floor in Filenes. B- Oatmeal with Very Bery Vanilla protein powder added S- None L- None- Stress Test Nothing to eat after 10 until it's over S- Will have a Power Crunch Bar when it's over D- Egg Beater Omelette with Cheese S- Protein Bar Lot's of Liquids It's another hot one FYI 7 11 has SF Crystal Lite Slurpees and they are awesome..... Hugs, Maggie

Hey all. I had a great weekend too until Saturday night, I had gotten so sick from a dip I ate from TGIFs. I was so sick I thought I was going to die, it was awful and I will never eat that stuff again.... Anyway Friday night we went to the movies to see Batman it was a great movie. Saturday was clean house day, and clean out basement day. And of course I was sick from the spinach/artichoke dip I ate for lunch. Sunday, again was clean day, along with laundry day. Still felt pretty crummy from getting sick. Boy what a day today, its crazy at work as usual. B: Atkins Vanilla Caramel Shake S: Propel Melon Water L: Lean Cuisine Spanish Rice Meal S: None D: chicken or turkey slices with a veggie S: SF Carb smart icecream Lots of Propel Waters today, its a hot one. Hey Maggie, thanks for the information on the Crystal Light Slushie, my husband and daughter usually get one at SevenEleven and I never can due to the sugar, but now I can. Thanks I love those things in the summer. Hey Joanie, Hope to hear from you this week. Hope all is well with you sweetie. Hey Kathy, Nice article. Your an inspiration to us all. Can't wait until the 16th we are going to have a blast. Hugs kiddo Hugs Kim C

Hello All! Joanie - glad to hear you're doing good - think about you often. Maggie - rock on with the size 4 sista! Congrats! It's still hot out there and making me a little cranky, but I have a FIVE day weekend to look forward to!! B: 2 oz yogurt with a handful of Kashi Go Lean Crunch in it - Yum! L: string cheese and turkey rollup with mustard and a 5 terra chips S: Isopure D: Either a protein bar and fruit or a piece of boneless chicken (depends on what time I get home - don't like to eat after 7ish.) Have a good day!