health FUEL YOUR SUMMER ACTIVITIES As the sun stays in the sky longer and temperatures warm up, being more active is simply second-nature. Getting outdoors gives a new vitality to any exercise routine, whether you’re kicking off training for your fi rst 5K or maintaining a program you’ve enjoyed for years. Whether you’re a runner, cyclist, swimmer, or just someone who likes to get outdoors and stay active, it’s essential to provide your body with the appropriate fuel it needs. The right foods can make all the difference in how you feel going into your workout, how well you perform during your routine, and how effectively you recover and rebuild once you fi nish. National health and wellness expert Dr. Janet Brill advises athletes - from professionals to everyday athletes who juggle busy schedules and fi t workouts into their already active lives - to keep these tips in mind. * Don’t let yourself “hit the wall.” It’s not an uncommon feeling - everything’s going along well, and then you just feel like you can’t go on. That’s what happens when your body depletes its stores of glycogen, which are molecules that serve as energy storage. If your diet isn’t high enough in carbohydrates, your glycogen could be routinely low, causing you to have a hard time performing as well as you want to. * Keep an open mind about fats. During exercise that demands endurance, the body resorts to using some of its fat stores to help fuel the activity. Regular training helps athletes improve their ability to burn fat as fuel, which helps your body maintain its supply of glycogen. While fats are an essential part of nutrition, it’s important to choose healthier fats such as olive and canola oils, nuts, fl axseeds and avocados, and limit your intake. * Plan to stay hydrated. For both elite and everyday athletes, dehydration is a major factor in causing fatigue. Do a little planning ahead to ensure that you stay hydrated to keep your body running at peak performance. You can get started by calculating your sweat rate, which will help you determine how much fl uid you lose and how much you need to drink to maintain proper hydration. Weigh yourself before your workout, then run at a steady pace for one hour, and weigh yourself immedi ately after - for each pound lost, you should aim to replenish approximately 16 ounces of fl uid per hour. * Protect and rebuild your muscles. Protein is an essential part of the athlete’s diet because it’s necessary for building and repairing damaged muscle. A small amount of protein in your meals can be a great way to help prevent muscle breakdown during performance, and is a must to help kick-start muscle recovery post-workout. * Set measurable goals. Many athletes start off with big dreams, from fi nishing a marathon to breaking poor health habits once and for all - but you can’t get there overnight. Keeping up with the daily grind of an exercise or nutritional routine is easier when you set measurable milestones. It also helps to link up with a community of likeminded athletes who inspire you to stay motivated, whether through organized training groups or even online communities. For example, the Facebook page for MARATHON (R) Bars challenges everyday athletes to set weekly goals to stay healthy and active - and rewards individuals who participate with product and other giveaways. Courtesy BPT What’s New in Breast, Cosmetic, and Reconstructive Surgery Thursday – 5:30 pm Nima Patel, MD | Breast reconstruction can seem like an overwhelming procedure. But, with the newest advances in reconstructive surgery used at Mount Sinai Queens, you will experience satisfying results. Join one of our leading plastic and reconstructive surgeons for a medical and surgical update on breast, cosmetic, and reconstructive surgery. Steinway Library, 21-45 31st Street, Long Island City, 11105 National Night Out Against Crime Tuesday - 5 – 8 pm Practicing crime prevention is one means of keeping our neighborhoods safe. Mount Sinai Queens is proud to be a host of National Night Out Against Crime. Unite with our community, various organizations, and local police against crime, and receive safety and health tips, so we can stand together to protect our community. Free blood pressure screenings available courtesy Mount Sinai Queens. War Memorial, Astoria Park South, Shore Boulevard, Astoria, 11102 M O U n T S i n A i Q U E E n S Free Health & Wellness Events On the Way to a Healthier You Tuesday – 10:30 am James M. Melis, MD | Managing common health problems such as high cholesterol, high blood pressure, and diabetes can be overwhelming. But don’t worry; our board-certified family practitioner will share some easy tips on how you can achieve your optimum health. Keeping these common health concerns in check will help you feel and look your best. HANAC JVL-Dimotsis-Vallone Senior Center, 27-40 Hoyt Avenue South, Astoria, 11102 Breast Health Screening & Education Wednesday - 5 – 7 pm George Tsioulias, MD | This program provides comprehensive clinical breast exams and mammograms to women age 40 and older. There is no charge to eligible patients. Presented with support from The Louis and Rachel Rudin Foundation, Inc. With educational support by SHAREing and CAREING. By appointment only. Call 718-808-7727 to make an appointment. Mount Sinai Queens Family Health Associates, 31-60 21st Street, Astoria, 11106 WALK-INS WELCOME! Some restrictions apply. Please see individual events. For a physician referral, call 800-YOUR-MDS or visit www.mshq.org COME TO A LECTURE – We’re saving your seat! AUGUST 2013 S M T W T F S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 0 3 31 Call 718-267-4333 to register for events and screenings. 34 THE COURIER SUN • HEALTH • AUGUST 1, 2013 FOR BREAKING NEWS VISIT www.couriersun.com
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