It’s really, really hot in NYC. Actually, all over the US. I know Europe tends to stay a little cooler over Summer, but no matter where you are, if it’s Summer, you are probably dealing with some from of heat.
Heat can be hard on your body, especially if you like working out outside. The issue is hat you can get dehydrated pretty quickly, which can lead to headaches, tiredness, over heating and even fainting. I’ve come close to fainting last Summer, when I was working out in this heat fort he first time and I learned my lesson. So here are a couple tips on how to adapt your workout routine to the Summer heat:
1. Get up early
If I go on runs in this heat, I usually wake up super early (around 6am), get dressed and hit the pavement first thing in the morning. If it rained over night, the air can be cooler and early morning the sun is less strong so the heat is more bearable. You can also do other workouts outside in the park for example but really try to be done by 8am so you can benefit from the lower temperatures.
2. Hydrate before, while and after your work out
No matter if I workout outside or not on a certain day, in Summer I try to drink at least twice as much as in winter. Even if you just walk outside in the heat, you sweat a lot and lose a ton of water. Outdoor workouts will drain your water reserve even faster. I try to stay hydrated at all times by carrying around a water bottle and filling it up all day long.
3. Wear a heat and sunscreen
It’s essential to protect your body when you workout outside. A hat will help with over heating and sunscreen will protect your skin. Even if you don’t think it's that hot or sunny out, better safe than sorry. Did you know that every sunburn is registered by your skin and can lead to cancer later on in life? It's easy to prevent that from happening by just being prepared.
4. Move harder workouts from outdoors to indoors
If you are training for a race and need to get in a lot of miles or if you are into sprints and other high intensity workouts, it might be best to get a gym membership fort he summer. In most cities, there are cheaper gyms (starting at $20/month) that just have the basics like elliptical, treadmills and stairmasters that will help you to stay on track with your workouts. You can also get a mat and some weights and do your workouts at home (there are plenty of great free videos on YouTube!)
5. Go swimming
I’m not the biggest swimmer but Jenné is super into it and to be honest, it’s one oft he best workouts because it’s light on your joins, low impact and will still help you to work on your endurance. Sign up at your local pool and take a couple lessons to brush up your skills and soon you will feel like a fish in the water, while doing something great for your health!
A quick stroll through the farmer's market, and my shopping bags are loaded with edible air conditioner. Mother Nature has given us cooling and hydrating foods for the summer, rich and starchy foods in winter, and just the right ingredients for in between. When you eat with the seasons you're less likely to rely on processed food, thus improving your overall health. Even more, seasonal eating is more economical. We all know how expensive peaches are in the winter.
The best way to eat with the seasons is to shop at your local farmer's market, find a seasonal produce guide online, and buy the most prominently displayed and abundant fruits & veggies at the grocery store.
Since we're in the middle of summer, let's explore some of the light and cooling produce that you should be eating right now!
Summer is now officially here, and that means vacation time for a lot of us. No matter if you are going on a quick weekend trip to the countryside or on a longer beach vacay, your good eating habits can become less of a priority when away from home.
So how can you keep up with your health goals when summer vacation temptations (ICE CREAM + BBQ!) are right there, in your face, ALL - THE - TIME?
Well, let me tell you: it's totally possible to be away from home and still be healthy, without feeling like you are restricting yourself. Follow these 4 simple tricks.
Proper hydration is an underrated aspect of optimal health. This is true all year round, but especially during the hottest time of year. Dehydration can present as headaches, fatigue, poor digestion, mental fogginess, breakouts, and all sorts of other conditions including the obvious kidney stones and failure.
Your activity level, how much you sweat, and a variety of other factors play into how much water you should intake. A visual indicator is the color of your urine. It should be clear-ish and odorless. The exception to this would be if you are taking a B vitamin supplement or other medicine that changes the color of your urine. Drinking plenty of water throughout the day (about 64 oz) is extremely important, but it isn’t the only way to optimize hydration. Below are our top tips for staying hydrated and healthy all summer (and year) long!
Extra tips: Spruce up your water with fresh fruit, herbs, and citrus. Other hydrating, healthy, and delicious beverages include: kombucha, coconut water, nut-milks, and fresh juice.
Summer is here (or at least, almost). In any case, it's time to get ready and be prepared for the heat, the sun, and hopefully lots of beach time.
Although a lot of people love this season, it can be challenging to stay healthy. Between too much sunshine and too much BBQ, our bodies often suffer. So let's not let this happen this year. Follow these 5 health tips for a happy and healthy summer:
1. Protect against that sun! Yep, a nice tan can be really pretty but try to think a little more long term: your skin is your biggest organ and the body registers every sun burn for life so make sure to avoid them by applying sunscreen every couple of hours. Don't be shy and keep in mind that it's better to have less of a tan than to deal with skin cancer later on in life.
2. HYDRATE: we can't stress this enough! Especially if you work out outside, and spend a lot of time in the sun, make sure to pack extra water and drink it throughout the day. Not only can dehydration lead to headaches, dizziness and fainting but also, your nutrients won't get absorbed properly if you body doesn't have enough water and that can lead to health issues and constipation.
3. Eat light! Yes, it's true, summer is BBQ and grilling season and there are plenty of delicious vegan options for this. Now keep in mind that it can be harder for your body to digest heavy meals when it's hot out so try include more raw foods in your diet. Also, summers is peak season in most places for fresh delicious produce that can often be eaten on the go, without much cooking - so go for it!
4. Pay attention to your allergies: make sure to talk to your doctor about allergy season if you have suffered from the previously and avoid doing cardio workouts outside when it's peak allergy time for you. This will unnecessarily drain your body and it's honestly not fun to work out when breathing is heavy and your nose is running. After the rain or early morning/later at night, when pollen counts are less high, are good times to be outside and you can easily get a good cardio workout in indoors as well.
5. Relax! Between bikini body and weekend trips, we can get exhausted and tired with a busy, sometimes high pressure, summer season. Give your body enough rest, get some pampering sessions in and just take care of your mental health without putting too much pressure on yourself and on looks.
Hope these tips help for you to stay healthy during the warm months! :)
Yes, ladies and gents; we feel you. We all get bloated sometimes, and we all hate it. If you are new to the vegan lifestyle, you may even be more bloated than before! But take my word, you can beat the bloat.
Fiber rich diets, like the whole food plant-based one we recommend, are linked to lowered risk of heart disease, high cholesterol, diabetes, and even cancer. The people in the places in the world with the highest fiber consumption are the healthiest on the planet. On the other hand, when you first adopt a high fiber diet, you may experience a bit of annoying bloat. First off, a little bloating after a meal is normal and healthy. However, if you are experiencing bloating all day, then keep on reading.
Properly storing your fresh produce will help you save money, waste less, and get the most nutrition out of your fruits and vegetables. Follow these simple tips to start getting the most bang out of your green ;)
We love shopping at our local farmer's markets to find the freshest, cheapest, and most local ingredients. It's a pleasure to be able to speak directly to the farmers, and feel confident that the food we're buying was grown with love and intention.
If you've ever felt intimidated shopping at the market, follow our tips below to become a farmer's market pro!
We live in a day and age where sleep seems to be overrated. Especially in places like NYC where there is 24/7 stimulation and people sometimes live more to work than work to live, sleep often gets the shorter end of the stick. Having worked at startups before, where they say that ‘sleep is for the death’, I can very well relate to the pressure of constant doing and never resting.
When I was in grad school, I often went to bed late and woke up super early. 5-6 hours of sleep was what I thought is enough and as a morning person, I definitely wanted to get these valuable early day hours in, during which I feel the most productive. I often crashed in the afternoon because 6 hours was actually not enough and my body and mind needed more rest.
I learned my lesson. Energy levels, concentration, focus and efficiency are all things I am striving for. I can only achieve all of the above if I have a healthy and clean sleep hygiene, which I have been implementing over the last couple of years. This means during the week, about 8 hours each night, being in bed before 10.30am (ideally at 10!) and waking up at 6am (or 5.58am to be precise). This rhythm can obviously vary for people but 8 hours seems to be the right amount of sleep across the board.
When it comes to health and weight loss, sleep also affects our appetite directly. The less sleep, the more cortisol (stress hormone) will be in your blood and the more likely you will be to eat more, eat fattier and more sugary foods and hence gain weight. Cravings are more extreme when you don’t sleep enough and your body temperature regulation can be totally off too. Coffee will not really help as it only provides a short term energy boost, that will then later lead to a total crash. You might even crave more food after that because your body is desperately looking for a source of energy.
The true solution is to actually nourish your body by sleeping. You will not be missing out on anything and you won’t be less successful nor fail at your endeavors. Your body and mind can only function if they are well rested and that’s especially true if you also want to maintain a healthy weight. Try going on a run with 6 hours of sleep and then try the same with 8 – the difference is massive and your performance will be so much higher on 8 hours. If you sleep more, you will need less time doing other things because your efficiency and focus are increased. So go and get some sleep! ;)
Green juices and smoothies are everywhere! Here in NYC there's a juice bar on almost every corner, and you can even get smoothies at some bodegas (corner stores that sell traditional junk food and beer). But should you be drinking juices or smoothies? Which is healthier, and why? Check out our summary below.
Jenné & Isabelle
We're both passionate vegan foodies with backgrounds in nutrition. We decided to bridge our skills to create Buddhalicious; a program that guides members to find balance, excitement, and flavor on their plates, and in their lives.