Kimberly Henrie is a wife, mother, grandmother, personal trainer, fitness instructor, yoga teacher, podcaster, voice over talent and a wellness enthusiast. She likes to approach life healthfully, but in a way that is easy to integrate into the lives we live today. Watch this blog for easy solutions to fit into our fast-paced, convenience driven lifestyles. Kim strives to bring peace, a sense of balance and acceptance to what is going on around us so that we can enjoy all that life has to offer.

Tuesday, July 9, 2013

Summer Living by Dr. Linda Khoshaba

I love the doctors at  Today, Dr. Khoshaba shares some tips to make the summer a little healthier and refreshing!

Enjoy!  Kim

Summer is finally here, time for some fun in the sun!   Here are 3 summer tips to help you prepare and have a successful and safe summer.

Summer Sweats
With the temperature rising, making sure you are getting adequate hydration is the top priority to keeping your body fluid in balance.  Appropriate water intake consists of drinking at least half your body weight in ounces and more for every hour of physical activity.  When you perspire, the content mostly consists of water and to lesser extent, minerals such as sodium, potassium, calcium and magnesium. It is essential that not only water be replaced, but also making sure that your electrolyte replacement is sufficient.  Electroyltes are responsible for balancing pH levels (blood acidity) and regulating muscle function.   Common electrolyte replacements are drinks such as Gatorade, however, be watchful with the sugar content hidden in these drinks.  Instead, consider adding ones such as Emergen- C or Endurolytes Fizz that do not contain refined sugars and additives.

Simple Summer Sweets
Ice pops can be refreshing but be cautious of sugar content! You can make ice treats without over indulging in calories.  Cut up some pieces of fruit such as peaches, kiwi, strawberries and grapes then you can add some water and fill up a popsicle tray then freeze. Another thirst quencher is to make some old fashion lemonade; all you need to do is cut 5 lemons in half, squeeze and then add to a pitcher of water and ice! Not only will this keep you hydrated, it is amazingly low in calories!

Summer Skin Care
Skin is the largest organ in our body.  Before jumping into your swimsuit, think about how you can protect it!  SPF, Sun Protection Factor, is a rating that measures the amount of time it takes to form sunburn on unprotected skin.  However, this factor only measures UVB rays (short rays), not UVA rays (long rays). UVA rays penetrate deeper layers of skin and UVB rays penetrate the skin more superficially.  It is important to protect yourself from both forms of ultra violet radiation as they both can increase your risk of premature aging, wrinkles and skin cancers.  Here is what you can do to protect yourself from sun damage:
  • Try to hang out in the shade especially between hours of 10am to 4pm
  • Choosing your outdoor clothing wisely can reduce your risk as well.  For example, there are clothes that designed to reflect UV light reducing skin exposure. 
  • The color of your clothes can impact how much radiation you are absorbing, brighter and dark colored clothes reflect more UV than light pastel colored clothes.
  • Avoid tanning booths
  • Look for a sunscreen with SPF over 15 and has protection from both UVA and UVB rays

(c) 2013- Integrative Health Care, PC
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Dr. Linda Khoshaba received her Doctorate from Southwest College of Naturopathic Medicine.  Her main areas of focus include women's health, pediatric medicine, diabetes management, and prolotherapy.  She completed her Master's Degree in Health Promotion and Public Health where she focused mainly on patient self management of Type 2 Diabetes Mellitus.  She attended the University of Western Ontario, Canada where she was awarded an Honors Degree in Health Sciences. 
Dr. Khoshaba can be reached at and 480-657-0003.

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