Live Well Oklahoma

Tulsa World Supplement, Sunday, May 21, 2017

y h t l Hea e p i c re e d i s in

Hello Summer Nothing is better than fresh pickin’s from the garden and fun in the sun

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6 tips for summer exercising

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Rev it up with warm-weather activities

on’t use the Oklahoma summer heat as an excuse to take a break from exercise, but do remember to use good judgment and listen to your body when you’re outdoors. Here are a few tips from Chad Stanton, fitness specialist with Hillcrest Medical Center Fitness Center, to help you stay safe and active during those summer months: • Hydrate, hydrate, hydrate! Make sure you’re staying hydrated by drinking plenty of fluids before, during and after exercise. If you’re waiting until you feel thirsty, you’re already behind the curve on hydration and need to start consuming fluids as soon as possible.

• During your first hot weather workout, cut back on your exercise duration (time) and intensity. We know how quickly temps can fluctuate here in Oklahoma, so if it’s your first time to exercise in the heat, take it easy and get adjusted to the temperature before you really start to push those workouts.

gers and mosquitoes at bay.

• Go swimming! Cool off and take your workout to the lake or your local pool. Swimming is a great cardiovascular and total body workout.

Working out in the water doesn’t mean you’re not sweating and losing fluids, so hydration is just as important in the water as it is on land.

• Above all, pay attention to what your body is telling you and know the symptoms of heat-related stress. These include nausea, dizziness, headache, chills, muscle cramps, extreme breathlessness and/or a reduction in your sweat rate. If you feel any of these symptoms, stop what you’re doing, get cool, rehydrate and seek medical attention if necessary.

• Dress accordingly and wear sunscreen.

Wearing moisture-wicking materials and lightcolored clothing can be a great way to eliminate sweat from against the skin and keep you feeling cool. Don’t forget sunscreen to protect those exposed areas from the sun.

• Avoid exercising at the hottest times of the day and consider moving your workouts indoors if needed. However, if you must go outside, aim for early morning or evening workouts and pick routes or areas that provide lots of shade. If you choose trails or other paths likely to put you in contact with insects, make sure to apply some type of bug spray to keep ticks, chig-

Choose your running shoes wisely

R Chipotle Quinoa Lime Salad Makes 8 servings INGREDIENTS 1 1/4 lbs. quinoa 1/3 cup extra virgin olive oil 1/2 cup fresh lime juice 3 1/4 tablespoons chipotle in adobo sauce (sauce only, add chipotle for more heat) 1/2 tablespoon kosher salt 1 3/4 bunches scallions, sliced thinly 1 bunch fresh cilantro, cleaned and chopped 1 3/4 cup roasted corn 4 Roma tomatoes, seeded and diced 2 1/2 firm avocados, diced Juice from 1 lime (to coat avocado) DIRECTIONS Rinse quinoa well to remove its bitter-tasting coating.

Bring 2 quarts of water to a boil; stir in quinoa. Reduce to simmer and cover for 15 minutes or until liquid is gone. Place quinoa in refrigerator to cool quickly.

Slowly whisk olive oil into 1/2 cup lime juice and adobo sauce in a small bowl until blended. Adjust flavor with salt. Pour chipotle lime dressing over cooled quinoa and mix well. Add scallions, cilantro, corn and tomato.

Coat diced avocado with juice from one lime in a separate bowl, then gently mix into quinoa mixture. Chill before serving.

Note: Chipotle in adobo sauce can be found in the Mexican food aisle.

Nutritional information per serving: 180 calories; 8 g total fat; 1 g saturated fat; 152 mg sodium; 23 g carbohydrate; 3 g fiber; 4 g protein.

Did you know?

Nutrition is beneficial for everyone, but it can play a big role in fighting cancer and the side effects of treatment. Nutrition therapy is just one of many ingredients in the integrative cancer care plan at Cancer Treatment Centers of America in Tulsa. Lean more and find other healthy recipes at cancercenter.com/treatments/ nutrition-therapy

ABOUT THIS SECTION Live Well Oklahoma was produced

by Tulsa World’s Advertising Department.

For more information, call 918-581-8519.

unning is good for you. It strengthens bone health, enhances your cardiovascular system and improves your balance.

Running also improves your posture, and, if done right, it can help you drop pounds from your waistline.

Finding the right running shoe is important to foot health. Two local experts weigh in on how to choose the right running shoe for you.

“Get fit by someone knowledgeable,” recommends Lori Dreiling, co-owner of Fleet Feet Sports, which has shops in Tulsa and Broken Arrow. “A trained set of eyes to help you narrow down the wide range of options available in the right size (and width) is the best way to make sure you get the perfect pair of shoes for you.”

Dreiling adds that you should get your feet measured and assessed at the time of purchase to find the best fit for your feet.

“Your feet change over time so getting measured every few years is recommended,” she says. “Women’s feet can change size pre and post pregnancy, as well as pre and post menopause.”

Daniel Craft, sales trainer and pedorthist with New Balance Tulsa in Utica Square, agrees.

“The only thing that truly matters is the fit. If that’s not right, the shoes will not be comfortable no matter the price or reputation,” he says. “Shoes are for feet not the other way around. There are different shapes of shoes for different shapes of feet. “ Craft also recommends getting a shoe that is appropriate for the activity.

“Don’t go running in a tennis shoe. There is a world of difference.”

Compare and contrast running shoes as you shop.

“We like to have three great options to start with in any given fitting,” Dreiling says. “Very often they all feel great, but the one that stands out from the rest is almost guaranteed to work. “ There is no “best” shoe for everyone. Every shoe is going to work great for some and terribly for others. Both experts agree that professional advice and comparing several shoes will lead you to the best shoe for you.

“Listen to your feet,” Craft adds. “The shoes should feel good. If the shoe doesn’t feel good, it won’t be!”

Stress on the rise? It’s time to plan a vacation (GSM) — Stress is sometimes unavoidable. Among deadlines, financial issues and family responsibilities, it might feel like you can’t get caught up emotionally. There are several crucial reasons to learn to minimize stress.

Low levels of stress can be good for you, even causing hormones to overload your body that will increase your heart rate and give an energy boost. However, when stress begins interfering with your ability to lead a normal life, it becomes dangerous.

Now is the time to plan a vacation to reset your stress levels.

Don’t stress about planning The whole point of taking a stress-free vacation is to avoid the pressures of your everyday life. Planning a vacation can get stressful if you’re attempting to do it alone.

places that aren’t considered tourist hotspots.

The time of year can also play a major role in how busy a destination will be. Do some research to find out when your dream destination is busiest. Planning around their slow times may save you money and will cut down on the crowds.

Instead, enlist the help of your local travel agency. Professional agents can take control by booking hotel rooms and flight tickets, and can even provide an itinerary of attractions at your destination.

Choose a destination When planning your vacation spot, decide on your getaway goals.

For instance, if long lines or big crowds aren’t your idea of relaxing, you may benefit from booking a trip to a less popular vacation destination. America is full of beautiful

Secure your home Leaving your home for a long period of time can be stressful. The last thing you want to do on your vacation is worry about your house being taken care of. Find a reliable house sitter to check in on your home or stay while you are gone.

Also, engage the services of a home security agency. They can send alerts to your smartphone or let you tune in to your security cameras. This will give you added peace of mind.

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probiotics

The good guys in the bacteria world

ad germs and bacteria are everywhere. To fight the bad bugs, you need good bugs, says Mary Ann O’Dell, nutrition director for Akin’s Natural Foods.

“Consuming beneficial, or friendly, bacteria such as Lactobacillus acidophilus helps keep the body healthy,” O’Dell adds.

“There are more than 400 species of bacteria that live in the average human gastrointestinal tract, and these beneficial probiotics organisms are essential at promoting digestive health.”

O’Dell identifies many ways that probiotics help the body, including: • Help digestion, specifically of complex carbohydrates and proteins • Aid in production of lactase, an enzyme necessary for the digestion of milk • Enhance bioavailability of nutrients • Help suppress overgrowth

of yeast, such as candida, in the intestinal tract • Encourage an acidic intestinal environment which strongly inhibits undesirable or harmful bacteria and yeasts • Promote immunity • Contribute to the growth, viability and balance of the beneficial organisms that reside in the intestinal tract • Protect and promote the overall health of the intestinal tract • Promote regularity.

“L. acidophilus, which resides in the small intestine, is probably the most well-known of the probiotic strains, but there are so many more,” O’Dell says.

Yogurt, kefir, sauerkraut, kimchi, and other cultured and fermented foods are good sources of beneficial probiotics.

“When buying yogurt, be sure the container says live cultures,” she adds. “Supplements containing concentrated amounts of beneficial probiotic organisms are also available.”

In search of

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ne of the primary concerns people often share with Dr. Michael McClendon, staff psychologist at The University of Tulsa Alexander Student Health Center, is a feeling that something is wrong with them because they are not happy.

“As a society, Americans tend to focus on what is making us happy or rather getting rid of that which is making us unhappy,” says McClendon. “We struggle to be able to tolerate, express and utilize emotions that are generally considered negative, such as sadness, anger, guilt, remorse, vulnerability, fear, doubt, etc. We overemphasize which emotions are OK for us to feel, to such an extent that we judge ourselves as broken or troubled for feeling something outside of the mythological ideal: happy, motivated, optimistic and worry-free. “ Here are some recommendations that McClendon often offers to his clients at the start of therapy: • Social comparison is inevitable; it’s part of being human. However, viewing the differences in ourselves compared to our peers as bad or less than is an interpretation of that comparison that we can alter.

• When you compare yourself to those around you, don’t forget that you cannot read their minds. We tend to assume that what we observe of other people is the full story, but then most of us are not sharing all of our concerns, worries, and insecurities when we smile and trade pleasantries on the sidewalk.

• Social media is a wonderful tool for connection, but it is a mirage of false happiness. Very few people post about their fears of failure, moments of boredom, lack of inspiration, or the mundane. What we post are the small pieces of our lives that match the ideal, which creates an artificial impression that “everyone’s life is so great except mine,” because we are comparing their

hi-light reel to our full game footage.

• Perfectionism is not the act of actually getting things perfect, it is the belief in a myth that perfection is attainable and/or desired in the first place. We often hold ourselves to a standard we would not dare put upon our closest friends and loved ones. It is a backwards double standard that undermines our ability to be our best selves.

• Negative emotions are not signs of malfunction; they are pieces of information that help us understand our world and relationships. Feeling hurt by our significant other tells you just how important that relationship is and the necessity of addressing and correcting that hurt.

• When you know someone that is struggling, it is tempting to want to “fix” their negative emotion and help them shift into a more upbeat and happy mood. Instead, focus on listening, acknowledging, and giving room for them to express what they are feeling.

• Shame is toxic. Guilt is “I feel bad that I did ____.” Shame is “I AM bad because I did ____.” Condemning ourselves over one small aspect or event erodes self-confidence and any sense of satisfaction. Instead, we can convert shame into guilt, which gives us a format for righting our mistakes. If I did something I feel bad about, I can problem solve how to make amends for that action.

• Shift your focus from achievements to process/maintenance. Our lives are filled with processes that need to be maintained, rather than achievements that, once accomplished, no longer need tending. Focusing on achievements as sources of happiness or markers of success undermines the satisfaction of our efforts.

“The artisan appreciates their finished work because of the act of creating it not simply because it is now complete,” McClendon adds.

happIness

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