News of Madison Valley

Summer in Seattle is approaching, and outdoor activities are even more abundant. Renew your commitment to being fit, happy and healthy! Here are some ideas to help you with exercise recovery and environmental exposures.

Gearing Up

Be prepared to stay hydrated. Dehydration can cause headaches, muscle pain, dizziness and nausea. Have on hand water and electrolytes, such as Vega Hydrator powder or Nuun tablets. Add in Trace Mineral ConcenTrace drops to improve hydration even further.

If you’re outdoors, wear your mineral sport sunscreen. I recommend Juice Beauty Sport Moisturizer or Thinksport sunscreen, which are both chemical-free, sweat- and water-resistant sunscreens. Devita Solar Body and Solar Moisturizer for the face are also great choices for a sheer, mineral-based sunscreen.

During the days when insects are rampant, avoid mosquito bites by making sure to spritz on some Quantun Health Buzz Away insect repellant. This product is essential oil-based, DEET-free and quite effective at keeping the bugs away!

Winding Down

Any time you provide stress on your muscles, you want to make sure to build the muscle up by consuming protein post-workout; protein shakes are a simple, fast way to achieve this. Leucine is an amino acid that is especially important at contributing to skeletal muscle mass. L-glutamine amino acid helps to prevent muscle breakdown, and the powder can be added to protein shakes. Although whey protein is often considered as having an “ideal” amino acid profile, certain plant protein powders are adequate for those avoiding dairy. My favorites are Plant Fusion Phood and Sun Warrior, Warrior Blend plant-based powders. Mix these with your favorite dairy-free milk in a blender bottle for a quick, on-the-go recovery drink.

Less Inflammation, Less Pain

To help with post-workout recovery, I recommend New Chapter’s Zyflamend capsules as an effective herbal anti-inflammatory combination product, alongside a magnesium product. Zyflamend is a nice alternative to taking NSAIDs, and magnesium helps with muscle pain. Eating anti-inflammatory foods and avoiding inflammation-promoting foods is important. Herbs and spices, such as ginger, turmeric, cinnamon and garlic, especially when combined with lots of vegetables, are all good choices. Drizzle this “Sunshine Dressing” on your veggie-loaded salad, for a delicious recovery meal.

Sunshine Dressing

• ¼ cup extra virgin olive oil
• Juice & zest of 2 lemons
• ½ avocado
• 1 clove garlic, minced
• 1 TBSP ground turmeric or 1 scoop of MegaFood Daily Turmeric powder
• 1 TBSP apple cider vinegar
• 1 TBSP raw local honey (optional)
•  pinch of sea salt and black pepper (to taste)

In a blender, combine all ingredients and blend until smooth.  

Add some radiance

Did outdoor activities, such as swimming in a chlorinated pool, leave your hair dry, dull and lifeless? If so, revitalize it with an apple cider vinegar hair rinse:  mix ½ cup of apple cider vinegar with 1 cup of water, and add in 10 drops of essential oils of your choice; lemon, rose and/or lavender essential oils work well for this. 

Instead of chemical-laden self-tanners, consider going the less toxic route by choosing jane iredale’s Tantasia self-tanner. The natural color will develop with daily use from a sun-kissed glow to a healthy tan.

Join us at the Madison Park Pharmaca on Saturday, June 6th from 11am–3pm for our Sports Nutrition & Fitness event. Enter to win a Fitbit Flex wristband (a $99 value), enjoy chair massages, try free samples and take advantage of special savings!