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Make smart fitness choices with post-workout recovery and hydration

Women doing crunches

During warm-weather months, fitness enthusiasts often take their exercise routines to the great outdoors. The spike in summer temperatures can make those tough workouts even more challenging.

Even after your workout is complete, your body does not stop – after a tough sweat session in the summer heat, you need to replenish what you lost to rebuild and refuel muscles. A tall glass of chocolate milk may not be the first thing you think to reach for after a long run, but recovering from each intense workout with the nutrients in low-fat chocolate milk allows you to get the most out of your fitness routine.

Before gearing up for your summer workout routine, make sure you are taking care of your body with these tips.

Be Mindful of High Temperatures High temperatures don’t have to get in the way of your workout plan, but it’s important to consider the heat index and time of day when exercising. Temperatures typically peak during the middle of the day, so aim to work out in the morning or once the sun starts to set.

The body loses a lot of important nutrients through sweat. Learn your sweat rate by weighing yourself with minimal clothing before and after one hour of sweaty exercise. One pound of sweat loss equals 16 ounces of fluid loss. This can guide your fluid intake during your next workout.

Replenish What You Lose in Sweat

After putting in real work this summer, your body needs real recovery. Recovery after strenuous exercise can make a difference in how well you can perform during your next workout. For example, low-fat chocolate milk helps replenish fluids and electrolytes lost in sweat. In fact, drinking low-fat or fat-free milk after exercise could restore hydration better than other popular post-exercise beverages, including water or sports drinks, according to a study published in the “American Journal of Clinical Nutrition.” Plus, chocolate milk has a 3-to-1 carb-to-protein ratio scientifically shown to refuel and rebuild muscles quickly.

Shield Yourself from the Sun’s Rays Just because your fitness routine includes strenuous laps in a pool or a run through shady trails doesn’t mean you are protected from the sun. Apply sunscreen with SPF 30 or higher to your face, neck, ears and body before exercising outdoors. If you’re going back out for another round of laps in the pool or around the track, reapply sunscreen 20-30 minutes before getting back to work.

While summer weather provides many opportunities for fresh air and fitness, it’s important to remember these tips and more for healthy hydration. Find more information at builtwithchocolatemilk.com.

Photo courtesy of Getty Images

Source: MilkPEP

(Family Features) Nearly 4 out of 10 Americans will be diagnosed with cancer in their lifetimes, and it remains the second-leading cause of death for Americans, but nearly half of all cancer cases can be prevented.

Group of people exercising

Research from the American Institute for Cancer Research (AICR) shows that diet, exercise and weight play a critical role in cancer prevention.

“Making changes in what you eat, being physically active and maintaining a healthy weight have strong and clear links to your risk for cancer,” said Alice Bender, MS, RDN and director of nutrition programs at AICR. “We know from decades of research and a thorough review of the science that there are simple things we can all do to reduce our risk.”

To live a cancer-preventive lifestyle, consider taking these 10 steps recommended by the scientific experts at AICR:

  1. 1. Be a healthy weight. Higher body fat can be a cause of many cancers. Try to stay at a healthy weight and avoid weight gain as you get older.

  2. 2. Be physically active. Incorporate moderate physical activity into your daily life through steps like walking more and sitting less.

  3. 3. Eat a diet rich in whole grains, vegetables, fruits and beans. Make these foods a major part of your diet.

  4. 4. Limit consumption of “fast foods” and other processed foods high in fat, starches or sugars. Cut down on processed foods to help control calorie intake and maintain a healthy weight.

  5. 5. Limit consumption of red and processed meat. Eat no more than three portions of red meat per week, and little – if any – processed meat.

  6. 6. Limit consumption of sugar-sweetened drinks. Don’t drink sugar-sweetened drinks, which contribute to weight gain. Choose water instead, when possible.

  7. 7. Limit alcohol consumption. For preventing cancer, it’s best not to drink alcohol.

  8. 8. Do not use supplements for cancer prevention. Aim to meet nutritional needs through diet alone.

  9. 9. For mothers, breastfeed your baby, if you can. Breastfeeding is good for both mother and baby.

  10. 10. After a cancer diagnosis, follow these recommendations, if you can. Cancer survivors are encouraged to continue following these guidelines.

Refraining from smoking, avoiding other exposure to tobacco and limiting sun exposure are also important in reducing cancer risk.

Because it can be hard to make lifestyle changes, AICR aims to help people adopt healthier behaviors through efforts like the Cancer Health Check, a tool that shows people how their lifestyle stacks up against known cancer risks and recommends changes that can improve health.

For recipes, tips and other resources, visit aicr.org.

Source: American Institute for Cancer Research.

Photo courtesy of Getty Images


Woman with beautiful hair smile

(Family Features) While the sun, pool days and warmer temperatures are often a welcome change come summer, they can be brutal on your hair. It’s important to give your locks some extra love this season.

“The sun, sweat and chlorine can fade color fast. Make sure you have the right products to protect your hair,” said Heather Brodzin, director of salon and spa with Beauty Brands. “Whether it’s styling aids, hair protectants, a smoother or moisturizer, make sure you consider your scalp and hair type for a tailored solution. Also don’t forget to schedule a trim with your stylist every 6-8 weeks to keep split ends at bay, or a deep conditioning treatment that gives your hair that extra boost of protection and moisture it needs. A little preparation and regular salon visits can help keep you looking and feeling your best all summer long.”

Find these products and more at BeautyBrands.com/SummerHair, or stop by your local store for hair-styling, inspiration and expert advice to ensure your summer is full of great hair days.

Get Relief from the Heat

Guard your hair against styling tools as well as summer’s ultraviolet rays and humidity with the 24-hour protection offered by a weightless spray like Living Proof Restore Instant Protection. Mist it on before styling and re-apply as needed, or use it as a finishing aid for shine and smoothing.

Extend Your Summer Style

Spend more time outside enjoying the summer sun and less time cooped up indoors styling your hair with dry shampoo like TIGI Bed Head Oh Bee Hive! Matte Dry Shampoo, which creates volume and texture without a lot of work.

Safeguard Your Color

Don’t let the summer sun steal your color. Captivating care can be a breeze with a gentle shampoo like Redken Color Extend Magnetics Sulfate Free Shampoo and Conditioner, which uses amino-ions to build a barrier fortifying color and vibrance.

Shut Down Frizz

Keep your hair conditioned, hydrated and free of frizz this summer with a styling aid such as Moroccanoil Hydrating Styling Cream. The lightweight formula moisturizes while it tames and helps create soft, natural summer styles.

Lock in Moisture

Unlike typical conditioners that rest on the surface of the hair, hair masks work their way into the hair cuticles to repair damage from the inside out. Regular application of a hair mask like amika Soulfood Nourishing Mask can add shine, increase manageability and provide essential nourishment to seal summer split ends.

Strengthen and Beautify

With 21 benefits inside one bottle, including shinier hair, shorter blow-drying time, frizz reduction and enduring hair color, an option like Pureology Colour Fanatic Multi-Tasking Hair Beautifier repairs damaged hair and shields it against heat and environmental damage by sealing hair cuticles.

Photo courtesy of Getty Images (Girl laughing)

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