Beat the Heat - How to Stay Active During the Summer Heat

Written by: Annie McCabe

Tucson is known for its crazy hot summers! This is my first summer staying in Tucson; and
although I am worried about the heat, I do not plan on letting it stop me. Heat or no heat I vow to #DoMore! Instead of using the heat as an excuse to skip another workout, I plan to use these tips to keep up with my fitness goals. I hope you will do the same and #DoMore this summer.

Stay Hydrated



Hydrate throughout the day. Drink plenty of water before, during and after your workout. Do not wait until you are thirsty, by then you are already dehydrated. Strive to drink 7 to 10 ounces of fluid every 20 minutes of exercise. If working out outside be sure to plan a route that allows access to water or carry water with you. Be aware of signs of dehydration. These
include headaches, muscle cramps, lightheadedness, fatigue, confusion, and elevated body
temperature.

 

Dress to Impress


Invest in light-colored and breathable material instead of your cotton tee shirts. These synthetic micro-fiber materials will allow sweat to evaporate, cooling your body more efficiently.

Time Your Workouts

Set your alarm for early morning before the sun comes up to avoid the summer heat or plan a workout at sunset.

Hit the Pool

Try adding a pool workout into your workout schedule. This is a great way to accomplish aerobic exercise while keeping you cool. A bonus is reduced stress and pressure on your joints vs. other workout regiments. By adding pool workouts to your routine, not only will you stay cool and get a great workout, but you will also get some vitamin D! (But don’t forget the sunscreen)

Try a Fun Fitness Class

Taking a group fitness class is a fun way to stay in shape, beat the hit, and stay motivated! Check out your local gym’s fitness schedule and sign up for a Zumba, spin, yoga, or a strength training class. Enjoy a great workout while staying cool in the air conditioned gym.

Listen to your body

Do what is best for your body. Listen to what it is telling you and do not push yourself too hard. If you start feeling faint, dizzy, or dehydrated make sure to stop exercising and take necessary action.

Don’t let the summer heat stop you from chasing your goals. Tell us how you #DOMORE during the summer heat, in the comments below!

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3 Reasons Why You NEED Fat In Your Diet

Written by: RJ Miles
Far too often there is an extremely negative connotation with the word “fat” when it comes to nutrition. Perhaps this is because the same word is used to describe the macronutrient we need daily, and the unsightly tissue that is stored when we gain weight. When people pick up a food item and inspect the nutrition facts label, they are put off by looking at the fat content and place the back on the shelf. The truth of the matter is that fat is one of the three macronutrients (with protein, and carbohydrates being the other two), which serves a variety of biological functions in the body. These functions include:


Insulation and Protection for the body:
Most of the fat found in foods and in the body, is in the form of triglycerides. Triglycerides are basically three fatty acid chains connected to a glycerol backbone. Just beneath the skin, there is an insulating layer of fat, composed primarily of triglycerides, referred to as subcutaneous fat. This insulating layer helps to keep the body temperature constant. In additional a visceral layer of fat is found around many organs. This aids in shock absorption for the organs and prevents the organs from moving around too much, which may result in injury.


Fat soluble vitamin absorption and distribution:
Vitamins serve a multitude of important functions to many biological processes in the body. Some vitamins are water soluble (meaning their chemical structure allows them to dissolve in water) and some are fat soluble. The vitamins A, D, E, and K are fat soluble. Fats are necessary to carry these vitamins to the small intestine and aid in their absorption into the body. Fats also aid in the transportation of these vitamins throughout the body after they are absorbed.


Energy, Energy, and more Energy:
Of the three macronutrients, fats contain more than twice the amount of energy than proteins and carbohydrates. Fat packs a whopping 9 kilocalories per gram, while protein and carbs only contain 4 kilocalories per gram. Fat stored in the body is readily accessible to be used for energy in a process known as beta oxidation. Beta oxidation of a 16 carbon fatty acids yields 106 ATP, which is the energy “currency” of the cell. By contrast, cellular respiration, which uses glucose (from carbohydrates) yields only 32 ATP.  Fat is the main fuel source for most body cells, and is the primary energy for light to moderate activities like walking, yoga, hiking, etc., and at rest. Yes, that means that you are burning fat as an energy source while you’re reading this!


Too Good to be true? While fats are important in the diet, it is also important to distinguish between which types of fats you should be eating. Saturated fats and trans fats should be limited in the diet due to their negative impact on the cardiovascular system. Saturated fats are abundant in animal products (meats), whole milk and whole milk dairy products (butter, cheese), and in coconut and palm oils. Trans fat is used in many products to obtain a longer shelf life. Sources include fried foods, pastries, margarine, and most processed snack foods (cookies, chips, etc.). Dietary fat intake should be primarily composed of unsaturated fats. Nut, like those found in RBar's ingredients, are an excellent source of monounsaturated fat! These fats, along with the carbohydrates and protein found in the bars pack a solid energy punch.


So, whether you’re about to hit the trail, climb that mountain, or hit the gym, RBar can give you the nutrients you need to #Domore.

Stay Sweet by Eating the Right Kind of Sugar

Written by: Annie McCabe

As a Dietetics student, the topic of sugar has come to the table many times.  Sugar and its use is a controversial topic.  Sugar is a simple carbohydrate that is converted by the body into glucose and then used for energy.  However, not all sugar is created equally.  It is important to learn about and identify the different types of sugar.   Then examine your diet and check ingredient labels for natural sugars and added sugars.


So, what is the difference between naturally occurring sugar and added sugar?  


Natural Sugars

Naturally occurring sugar is found in two forms, lactose which is found in milk and fructose, which is found in fruit.  Consuming natural sugars is crucial because they are found in whole foods, which are key from a nutritional standpoint.  Consuming whole foods provides you with nutrients such as Vitamin D, calcium, Vitamin A, Vitamin C, and fiber.  These nutrients are hard to find in foods with added sugars.  


Added Sugars

Added sugar is sugar removed from their original source and added to food and drink.  It can be added for many reasons including flavor, fermentation, and to avoid spoilage.  It is important to note that natural sugars, such as fructose can be used as an added sugar.  For example, the sugar you add to your coffee is also added sugar.  Food manufacturers are not mandated to separate naturally occurring sugars and added sugars on a food label.  However, by knowing what to look for on an ingredient list you can reduce your added sugar intake.  Doing so helps with overall health and wellbeing.  Keep an eye out for words such as, but not limited to, agave syrup, cane syrup, corn syrup, dextrose, molasses, and fruit juice concentrates.  


Why this matters?

The body metabolizes natural sugar differently than it processes added sugar.  Added sugar is broken down rapidly causing a spike in both insulin and blood sugar levels. Natural sugars, which contain fiber, slows down metabolism thereby decreasing the spike in insulin and blood sugar levels and leading to a full feeling.


Next time you’re out at the grocery store, #DoMore , and look at food labels.  Familiarize yourself with the different names for added sugars and work on taking baby steps to decreasing your added sugar intake.  

What does it mean to #DOMORE? from #TeamRBar Climber Tanner Mack

What does it mean to #DOMORE?

A question that has so many answers, some simple and some not. It seems I find myself asking this question a lot.

What does it mean to #DOMORE? It can mean waking up sore and tired but putting on your shoes and going for a run. After that going to school for hours, then going to the gym for 3 or 4 hours. Pushing yourself to a limit that is impossible. Breaking down day after day, only to wake up and do it again. That’s just the simple answer.

Wanting to #DOMORE is so much more than that. Every morning I wake up, I feel like I will never be good enough. I will never accomplish my goals, I will never amount to anything, all of my hard work is for nothing. Pushing through that is a daily war that wages within myself. Every day I fight and expect something better of myself because if I don’t, then the little voice telling me I can’t, won.

That’s what it means #DOMORE. Everyday you fight, not just the pain and the fatigue, but that little voice. Inspire others with your hard work and effort. That little voice may never stop saying you are worthless, but waking up and putting in the effort is one step closer to quieting it.

What does it mean for you to #DOMORE?

Novice to Elite – How Athletes #DoMore by Fueling Up 

Novice athletes often struggle with under-fueling their workouts, particularly when taking on a new challenge or athletic endeavor. So, I recently sat down with three members of the University of Arizona’s TriCats, to find out about how they go about consuming a healthy number of nutrients before, during and after their training.
 
Andrea Nunez-Smith explained that before a workout she typically consumes carbs, a bit of protein, and healthy fat, such as a banana with peanut butter.  If Andrea has an extended workout, she will eat during her training session. This might include a gel or simple bar. Following workouts, she focuses on rehydrating while once again, consuming protein, healthy carbs and fats.
Andrea enjoys RBars because, “They provide a lot of great nutrients to keep one going through a workout and are great snacks to have on-the-go. I like the flavors they have to offer to their clients [customers] and they have very natural ingredients”.  She continued explaining, “They help replenish lost fuel during and after workouts and help keep me going.”  
I was curious as to how Andrea pushes herself to #DoMore and she said, “I #DoMore by pushing myself each day to be a better version of myself and by fueling my body smartly.”
 
 
Conrad has similar eating habits before, during, and after training, typically eating something easy and full of energy that does not upset his stomach. During training, he stays away from food such as rice cakes because, “They tend to fall apart on the rough roads here in Tucson [cycling]. Which is why RBars work perfectly during workouts; they’re quick and easy to consume with natural ingredients.”
  Conrad explained, “The first thing I check before ingesting a food is what the ingredients are. The less the better, so of course, RBars fit right into that mold”. Along with being easy on the stomach, Conrad said that RBars are “bursting with flavor” and “provide energy when feeling sluggish”.  As a member of the Tucson community, Conrad said, “One major perk is that my purchase of RBars benefits a local company!”
 
 
Before a workout, Kelly typically eats whole wheat toast with peanut butter, but does not eat during workouts. One exception includes a long endurance ride, in which she’ll eat a bar with natural ingredients.  Following a workout, Kelly typically eats a smoothie or a veggie scramble. While choosing what foods to eat, she considers the ingredients list, always looking for a short list with natural ingredients, because eating heavily processed foods makes Kelly feel lethargic.
As a vegetarian, Kelly appreciates that RBar accommodates her lifestyle by offering vegan products. She explained, “RBars are a great go-to energy source because, they're easy to throw in my backpack on days when I have workouts and classes back to back!”  
Lastly, I asked Kelly “How do you #DOMORE?”
She responded by saying, “I do more by trying to spend as much time outdoors as possible with other people. I try to be super productive at work and school so I can hit the trails or pool with friends or teammates!”
 
These three students are great examples of how nutrition impacts one’s ability to perform, train, and improve. It’s important to listen to your body and to explore new, healthy avenues of getting the nutrients that you need!
Let us know how you #DOMORE in the comments below. Thanks for reading!

So, what is Pickleball?

 Are you behind on the latest sports craze? Well it’s time to get in-the-know. Pickleball is taking over the US, so here’s lowdown about this new tennis-type game.


   Pickleball is currently the #1 fastest growing sport for adults 40 and over. It’s been a life changer for a lot of people who've played tennis or racquet ball, but can no longer can play those games due to knee, elbow and shoulder injuries. Pickleball has been a great game to resort to and stay active.

   "In my mind, this is going to be the game that keeps older people going. When you get older, you still want to be active, but your friends may not play anymore, or you don’t want to be the oldest one out there, and you want to be able to carry your weight; pickle ball is perfect for this," claims Sandy Don from the Tucson Racquet and Fitness Club.

   It’s drop-in, so you just kind of show up and play with whoever is there. Now you can still plan and arrange your own games; that’s always available. The game is so neat because you can play with such a wide variety of people. On certain days we hold round robin tournaments, where you’ll have a chance to play with everyone who shows up. The various types of games give you different options and something to strive for.

  "We have young people from their mid twenties to thirties to a 92-year-old who plays with us regularly," says Sandy. "It’s become a bond, a family, you know a pickle ball family!"

 

How does Pickleball differ from tennis and racquetball?

   First off, you play with a wiffle ball; it’s got holes in it and it's larger than tennis and racquet balls. The paddles are like the ones that you use in racquetball: composite paddles.

Secondly, the court size is much smaller. One tennis court houses four pickleball courts. Two per half to give you four. Generally speaking you play doubles, so it’s easier on the knees. We’re finding that young people enjoy playing singles and are extremely competitive. So it’s cool that there’s such a range, and it’s a game that you can play for so long into your years because it’s not as demanding as tennis.

   "It has been around awhile, but yes it’s just blowing up within the past 5 years," Sandy says. 

How did Pickleball get it's name?

"The story goes: there was a gentleman playing somewhere in the midwest and he had a dog named pickles, so when the ball went off the court, he said pickles go get the ball!" claims Sandy.

 After doing a bit of research, I found that the dog Pickles did exist, but only after the game was created. The following was found in an article "The Doggone Lies About Pickleball", written by Tristan Baurick, January 16, 2009. 

"Frank Pritchard, another of Joel Pritchard’s kids, said the name may have come from his mother, Joan, who was a competitive rower on the island. She sometimes referred to the ‘pickle boat,’ the slowest vessel in a race.

   So, just come out and try it! It’s an extremely fun sport and the fact that it’s drop in give you so many options about how long you wanna play, along with getting to meet so many people that you would have never met before. You will get addicted, I promise.