As a dietitian, I generally encourage snacks to be about 100-200 calories. You may need a little more or a little less; nutrition isn’t a one-size-fits-all science. But your snack choices need a good balance of carbohydrates and protein. You want carbs for energy and protein for muscle restoration.

Smart Snack Options:

• Super Simple: One piece or 1 cup of your favorite fruit.  I like bananas and grapes. Feeling hungry? Workout longer than 30 minutes? Add some protein, such as 1 hard-boiled egg.

• The Half Sand: A slice of whole wheat, rye or pumpernickel bread (about 1-3 gm fiber per slice).  It’s best to have high fiber bread (at least 3 gm of fiber per slice) at mealtime, but all that fiber before a snack might mess with your stomach.  Add about an ounce of turkey breast or chicken breast.  You can really add any type of protein to this ½ sandwich; just make sure it’s lean.  Vegetarian or vegan? Spread about a tablespoon or less of your favorite nut butter onto the bread.  Nut butters are heart-healthy fat, but because they are a fat you’ll want to limit the portion.

• Custom Fresh Yogurt: OK with Dairy? Try about 6 oz. 0% fat, plain Greek yogurt.  Mash in a few berries. Frozen organic berries are easy to keep handy and touch of vanilla or almond extract really jazzes this up.

• A Smoothie:  Great before a run, especially when I’m feeling really hungry. About 8 oz. of either skim milk, 1% milk, unsweetened almond or soy milk.  Add an extra small banana or ½ large banana and a handful of frozen strawberries.  Buying fresh strawberries and freezing them makes the smoothie nice and cold.  You could add a few ounces of 0% Greek yogurt to the smoothie or 1-2 scoops of whey protein powder. Need a vegan smoothie? Click here!

• A Snack Bar:  These are good if you’re in a rush and need something to grab and go.  There are a million bars out there and choosing one can be overwhelming!  Instead of buying a box, just pick up one bar from the store or bodega and give it a whirl.  Try a Kind bar, ½ of a Cliff Builder Bar, a Zone bar or Vega bar – developed by a vegan triathlete!

• WATER: Don’t forget about hydration!  Have around 8 oz of good old-fashioned water before you start.  And be sure to stay hydrated during and after a workout.

I’m a huge promoter of high fiber carbohydrates such as beans, lentils, peas, quinoa and barley at mealtime.  However, having a lot of fiber before a workout can be a recipe for an upset stomach.  The same is true of fat.  Heart healthy fat in your diet is necessary, but having a high fat snack before exercise doesn’t feel great for bodies in motion!

The right snack before workouts provides the right amount of energy to sustain us. Post workout, be sure to eat something high in protein.  It’s extremely important to replenish your muscles.  One of my favorite post-workout snacks is a cup of 1% chocolate milk – although higher in sugar, it’s a small-scale treat that replenishes protein.  Otherwise, all that hard work may be for naught!

Let’s work together to filter out the hype and talk about some standards of nutrition and well-being that are right for you not just for the Summer – but for life.

Trend Alert: #FadDiets

#The8hourdiet

The premise of this diet is you can eat whatever and however much you want within an 8-hour period. Once that time is over, you must fast for the remainder of the day. Quite literally, this diet makes it acceptable to eat pizza and ice cream at every meal. Does that sound like something your parents would let you do when you were a kid?

Pros:
• You can eat unlimited pizza and ice cream
• Potential weight loss
Cons:
• Our bodies need nourishment every 3-4 hours to stay energized, and depriving ourselves can lead to fatigue and irritability
• May miss essential nutrients our bodies need to function

#miracleberrydiet

This diet promises you will lose a pound a week by eating sweets. To do so, you must ingest a “miracle berry” pill before eating. This pill contains a protein that temporarily turns off sour taste buds so that any food consumed tastes sweet.

Pros:
• Our bodies crave sweets especially in times of stress or fatigue to give us energy and release “feel good” hormones
• No need to eliminate any foods
Cons:
• This diet is costly: 10 pills are $15.00. Each pill lasts 30-40 minutes, so at $15 a bottle, you could spend over $300 a month
• The diet is not sustainable. You have created a habit of only eating sweet foods, therefore once you stop the pills, the need for sweets will continue
• May cause intestinal discomfort/heartburn, as highly acidic/spicy foods will now taste sweet, leading to higher consumption of those foods

#Cleanse #Detox #Juicing

These diets are similar: purge toxins and revitalize yourself by drinking shakes. Liquid diets are extremely low in calories and the majority of weight lost initially is water. Once solid foods return, so will the water weight.

Pros:
• Rapid weight loss
• May help identify intestinal distress or intolerance
Cons:
• Dangerously low in calories causing vitamin deficiencies, fatigue, and irritability
• Not sustainable for long term success
• The liver and kidneys filter out toxins regularly, making liquid cleanses unnecessary

Sometimes to lose weight, we forget about the basics of moving more along with healthful eating and choose “quick-fix” diets that not only seem far-fetched, but can lead to dangerous health problems or unpleasant side effects. iBeamforLife emphasizes that all foods can fit into your life – within reason AND emphasizes the importance of incorporating all of the food groups to ensure that you are getting enough nutrients to keep your body, mood and mind at peak performance. Let us teach you how to eat for real life,  lose weight and feel great naturally, the way you intended to – and kiss the fads goodbye.

When I came home from school every day, my Grandma would have a big pot of some kind of beans or a stew simmering away on the stove, simply prepared with olive oil, garlic, and fresh herbs from her window sill. She served it to us as our after-school snack along with bread freshly baked by my Mother. If we wanted cookies, my Mother baked them. If we wanted pizza, they whipped up the dough and— voila!—we had pizza. We lived a life where food was respected and valued, where dinnertime was sacred. And if you didn’t make it to dinner, you’d best be dead, since that was the only acceptable excuse!

They shopped for food like their lives depended on it. They would squeeze the fruit, smell the vegetables; examine the eggs; sniff the milk. They knew nothing about nutrition but they knew that if food was fresh and whole, it cooked well and tasted right. They didn’t have to spend precious time agonizing over the small print  ingredients list that comes on the packaged food. Yet, our family was nourished properly and was healthy, happy and strong.

The Scourge of Processed Foods

Today, processed foods have changed the complexion of our eating patterns. That we know for sure. Overall, their inclusion in our daily fare has left an imprint on human health that has completely changed the playing field, so to speak.

So, What Exactly is a Processed Food and What’s the Problem?

A stroll through any supermarket reveals row after row of foods in brightly colored packages displaying food after delicious-looking food. They encourage us with catchy names and creative packaging . . . and great prices.
And while you may be thinking that you don’t buy or eat these things or you think processed foods are greasy, wrapped burgers and fries, think again. Open your cabinet doors and look at what’s there. I’m betting you’ll find something that has been processed. If the food lining your pantry shelves is jarred, canned, and/or has a list of ingredients on the package, it’s processed. Any food that has been altered from its natural state for ease, convenience, and to extend its shelf life is considered a processed food.

Processed foods are most certainly more convenient. Open a box; pour in some oil and an egg and you have a cake in minutes. Open a tube; slice frozen dough into rounds and in minutes you have cookies, ‘just like mama used to make.’ Add boiling water to Minute Rice and you have flavorful rice . . . in a minute. Ease and convenience aren’t the only things you get in a packaged food though. We get so much more: color to give your food that never-seen-in-nature glow; stabilizers so your gravy is never runny; emulsifiers so oil and water can mix (even though in nature, they wouldn’t); bleach so your food is pristine-looking, sanitary and disinfected; softeners so that ice cream seems as though it was churned twice (it wasn’t); preservatives so you can enjoy the cupcakes in that package six months from now; artificial sweeteners so you can have your cake and eat it; artificial flavorings that give processed foods flavors more intense than anything nature could produce. Mother Nature can’t compete.

Now, I love convenience as much as anyone. No one wants life to be harder than it is. Yet, the biggest problem with processed foods is their laundry list of ingredients that you probably don’t want to eat. You can’t pronounce or identify most of them, so you need to ask yourself if you want to eat food that contains them. With more than six thousand different chemical additives approved to color, flavor, bind, enhance, and otherwise alter a food, it’s important to note that you may not be aware of what’s really in your food. Sure, you read labels and that’s essential, but the FDA doesn’t require that a manufacturer list approved additives (called GRAS, generally regarded as safe) individually, which is why you see phrasing like “artificial flavors,” “artificial colors,” or even “natural flavors.”One look at the packaged items in your pantry, freezer, and fridge tell the story. You will see “natural flavor” or “artificial flavor” on just about every ingredient list. According to Eric Schlosser, author of Fast Food Nation, the similarities between these two broad categories are far more significant than the differences. Both are man-made additives that give processed food most of its taste.

According to the Center for Science in the Public Interest, many of ingredients’ found in fast and processed foods make up what I call ‘chemical cuisine.’ Even with giant check-marks, health halos, and carefully worded claims on the packages and in advertising, there is no mistaking that processed foods are a lot less than healthy.  Most people buy a new food item because of the packaging, the appearance, advertising or by word of mouth. Taste and taste alone determines whether they will buy it again. And since about 90 ninety-percent of the money Americans spend on food now goes to buy processed foods, the competition is fierce.
The canning, drying, freezing, dehydrating, hydrogenating, and other processes used to create these food-like substances destroy most of the food’s natural flavor. So a vast and profitable industry has grown to make processed food palatable. Without this industry, processed foods would cease to exist, because they would not taste good and people wouldn’t buy them. People would buy real food, like apples and not some enhanced apple-like thing that tastes sweeter and more apple-y than real apples.

So, how do you decide what’s healthy?
Frozen food companies like Lean Cuisine and Stouffer’s refer to their veggies as ‘farm-picked.’ Really? Farm picked? Notice that it doesn’t say farm fresh, just picked. Do vegetables grow anywhere else, whether commercially, genetically modified, or organically than on a farm? Can we get them by any other means than picking them? It’s a meaningless phrase designed to trick you into thinking this frozen dinner is somehow fresh from the farm stand. What’s most important is the ingredients list of one of these frozen meals that you might think serves your health. A study of the nutrition facts on the Lean Cuisine website doesn’t exactly make me feel like these foods are made from ingredients picked at their peak of freshness. The full nutrition profile reads like a laundry list of ingredients that have little to do with nature . . . or the farm. Ingredients like modified corn starch, onion powder, whey protein concentrate, xanthan gum, mono & diglycerides and natural flavor aren’t what my mother would have put in her Chicken Fettuccine. It’s not what you would put in yours if you cooked it from scratch. It would be one thing if they just called it what it is: a low-calorie frozen dinner. We would know then, that it was not natural, but low-calorie. We’d get what we get. But they go to great lengths to convince us that their food is fresh, somehow superior and so natural; the farmers are in the fields feverishly growing and picking by hand to keep the quality just like home made. And you didn’t need to break a sweat for this homemade dinner. That’s what makes me so mad! And it should make you mad, too.

My Take – A Simpler Approach:

It’s time to get smart about food. You need to educate yourself. There’s no need to spend hours trawling the internet reading studies. But you must begin to think differently. For instance, if a Mrs. Smith’s Pre-Baked Apple Pie contains more than twenty total ingredients, three sugars, including high- fructose corn syrup, hydrogenated vegetable shortening, and margarine, you must understand there is a better choice.

So am I asking you to head into the kitchen and bake a pie or bread? Yes . . . and no. While a lovely hobby, baking takes time and I know that’s at a premium for most of us. But I am asking you to return to the kitchen; dust off the pots and pans and cook dinner from scratch . . . a few times a week. And build from there.

Let’s show them that we want better quality food. If we stop buying junk food, they will stop making it. Clamor for whole, fresh foods and you will see more of them. It’s up to us. Show them who you are and they will have no choice but to believe you. Especially when you vote with your dollar.

In our fast-paced culture, the New Year is an easy time to feel the pressure for big change – especially when that clock strikes January. Gym’s are full of the well-intentioned, feeling pressure to make changes immediately.  However, studies have shown that gradual, supported changes are easier to stick with over time, and result in actual, achievable goals. So Let’s leave all the January resolutions behind. To get healthy for life, it pays to “un-resolve” yourself and keep the drama out of the equation once and for all! Here are ways to get the ball rolling.

Start Today With Two Important Steps:

 

1. Decide: The first way to reduce the stress of change is to decide what you want to achieve: Is it a specific health goal? A weight loss desire?  Do you simply want to sleep better and have more energy? Think about what will really make a difference in your life. Just because a fad diet is making big news or your friends can’t stop talking about CrossFit – that doesn’t mean it’s the right pursuit for you. Every-one’s different and if you’re going to make changes, then make them unique so they stick.
2. Ask: How can you meet your specific goals? If your goal is to get fit in 2013, how can you do that? I advise my patients that healthy diet changes and increased physical activity are the place to start. By keeping a food journal for 3, 5 or 7 days you can start to see good opportunities for changes.

The Un-Resolution Basics:

• Remember that increasing physical activity can fix a lot of problems. If your physician supports your goals to increase movement, then the winter months are a great time to start. Walking indoors or out burns calories and encourages a positive mood to combat the winter doldrums. Can’t brave the chill alone? Find some social support at your local gym or community center. Exercising with others helps you keep a commitment alive and increases your social activities – super helpful to avoid hibernating until spring.

• Do you get enough servings of fruits and vegetables? Aim for 5 servings per day. The goal is to have 3 servings of vegetables and 2 servings of fruit daily. A serving of veggies is either 1 cup raw or ½ cup cooked. A serving of fruit is either one small piece, which is about the size of a baseball, or 1 cup.

• Are your portions super-sized? At home put your meals on smaller plates and use smaller bowls. When you eat out, order smaller portions or box up half to remove the temptation.

• Eating too close to bedtime? Try to allow at least 2-4 hours from when you finish dinner to when you go to bed. Eating too close to bedtime can cause heartburn over time and affect your sleep. Plus it won’t make you hungry enough for a good breakfast.

So when stressed out people tell you how they’re already breaking their New Year’s Resolutions, close your ears to that drama. Remember your needs and be mindful of how to meet them. Sure, setbacks will happen. But you’ll succeed over the long term because of your commitment to small changes and by leaving the drama of resolutions behind. Why not start today?

Let’s focus on you.

What would you like to break free of in 2013? What would you change? Are you ready to reach for your best health? And just how do you reach that goal in a world with thousands of different diets and a million ways to get off track? Actually, that’s why we started iBeamforLife!

Get the ball rolling in the direction of your best health by addressing the pieces here that resonate with you. The more you complete, the more clearly you’ll see ways to nourish your life.

1. Find your personal version of motivation. Wanna be there for someone else? Wanna be present in your best health to give those around you your best? Want to grow older in good health? Want to see Barbados? You get the idea. Find and write down your motivations and please don’t list: “My Dr. told me to get healthy” … instead, list reasons you really care about.
2. What can you do with food and your plate to make higher quality choices? List two to five ideas that are do-able for you each day. Find ideas in our blogs here.
3. What can you do to move your body more and maintain or even increase your energy level? What motivates you to get moving? (Hint: you can under-do and over-do exercise and sap your energy – that’s not balance). Click here for some perspective.
4. Create one or two specific goals that you know you can achieve and maybe even add-on-to over time. EX) I’ll eat more veggies with lunch and dinner over the next month until they make up half my plate.
5. If you don’t want to go it alone, don’t hesitate to reach out for help. Find a friend or a family member you trust to support you. Maybe you can support each other to make positive changes happen. Did you know that iBeamforLife dietitians are trained professionals guaranteed to increase your motivation and guide you to better health? It’s true, and they’re here to help.

So use these steps to get rolling and of course, keep your Doctor in the loop. We want you to stick around in your best health and best mindset to do a lot more than look good in a swimsuit (although that’s a nice side-effect!) – the reality is, you have so much to offer to this world and you’ll be ready with the power of your best health.

From our iBeamforLife team, we’re grateful for the opportunity to help and wish you and yours a 2013 (and a lifetime) of beaming health!

Days after an event are prime times for low will-power. It’s used up after stressful social events with lots of temptation and maybe more than a few good reasons to stress-eat! I often hear from clients who say: “Everything was fine until the next day.” So how do you safeguard your whole health through crazy, hectic holidays? Use these Five Steps to help you maintain your personal balance while relaxing and enjoying more of the season.

1. Relax – The holidays can be such a stressful time; between shopping and juggling family, friends, and various parties, you’re constantly on the go. The day after the festivities end, give yourself a chance to relax. You may even feel tense just reading this, so a little help never hurts – (cue the dreamy music). You may be upset about overindulging the night before – let it go. Let body and mind settle down and recharge. Nap, do yoga, sit and read. A refreshed body and mind allows you to think clearly making healthier decisions.
2. Reduce Leftovers- Hosting a holiday party? Inexpensive to-go containers allow all your guests to take food home. If no one leaves empty handed, there will be fewer leftovers for you, read: an easier time managing your cravings the next day. Attending someone else’s party? Leave any unhealthy leftovers behind.
3. Resume Your Routine: Exercise - It can be difficult to get back to regular exercise if you have taken some time off. Instead of thinking about how to re-start, try jumping into your routine as quickly as possible. If it’s a Monday and you usually walk on Mondays then get moving. Workout facility closed for the holidays? Designate your usual work-out time to something active.
4. Reestablish Your Routine:  Eating – Even if you’re still on vacation try to get your eating routine as close to normal as possible. Have your three meals around the same times each day and snacks in between if needed . An out of whack eating schedule makes you more likely to experience hunger at odd times and crave less healthful foods.
5. Reflect- Post-holiday, what do you think went well? What didn’t? Remember for next time by writing it down. What can improve? How can you improve? While challenging, the holidays can be a great time to learn about yourself and your eating habits. Use what you learn to set small, specific goals for the coming year.

So the simple answer: Yes, you can stay healthy through and after the holidays if you remember to care for your whole health. Also remember that the dietitians at iBeamforLife are here to help. If you feel you need support, contact us and we’ll help you find stronger motivation to get and stay on track! And please leave your comments! We would love to hear your answer to the following:

How do you get back on track after the holidays?

PS: There’s no wrong answer, so please participate!

Creamy, delicious dairy products have permeated our lives in a big way. From ice cream to cheeses, there’s lots to love. Yet, if you ever experience gas, bloating, or abdominal pain after consuming a lot of dairy you may be in a tough spot. Or maybe you read somewhere that dairy should be avoided and decided to skip it entirely? As a dietitian, I know that lots of information, some of it not so good, floats around about lactose intolerance and dairy. It’s understandable, given the barrage of conflicting information out there. Let’s clear some of the confusion, find out the real deal and start at the very beginning with some basics:

So What is Lactose, Anyway?

Lactose is a type of sugar or carbohydrate found in milk and milk products. Our bodies break down lactose through an enzyme called lactase. Lactose intolerance results from the body’s inability to produce enough lactase to break down the lactose consumed from dairy.  Turns out, there are varying degrees of lactose intolerance, one of them being lactose maldigestion. An important point to remember is that lactose intolerance is rarely a true milk allergy. Again, it can simply be a lack of enough lactase to help the body break down the lactose during digestion.

So if you’re one of many people who experience gas, bloating, or abdominal pain after consuming dairy – don’t give up hope just yet. Consult with your doctor and remember, there are ways to incorporate dairy without causing these symptoms.

Maximize Digestion & Calcium with these Suggestions:

• Remember that low or non-fat dairy is best for your overall health

• Choose calcium fortified foods such as soy milk, almond milk (unsweetened) and non-dairy foods such as almonds, edamame, broccoli and kale that also contain small amounts of calcium
• Consider lactose free foods or foods with low lactose such as lactose free milk or hard cheeses such as cheddar or swiss
• Low/ non-fat yogurt with live cultures (i.e. lactobacillus acidophilus) are more easily digested as the live cultures help break down lactose
• Start slow and build up: Start consuming a small amount of milk (say, ½ cup to 1 cup) and work your way up. Remember – it usually takes the body a few weeks to adjust to increased amounts of dairy
• Incorporate dairy with other foods such as cereal and milk, yogurt on fruit, or drinking a glass of milk with meals
• Try a lactase enzyme while consuming a dairy food to help break down lactose
• If needed, you can add calcium with a plant strong calcium supplement

Milk and milk containing products contain an abundance of highly absorbable vitamins and minerals such as calcium, magnesium, phosphorus, zinc, and vitamins A and D. Milk is also an excellent source of protein. Research has shown that incorporating low fat or fat free dairy foods reduces the risk of cardiovascular disease, type two diabetes, high blood pressure, osteoporosis, and other chronic conditions. Consider including low fat or non fat dairy in your diet and aim for 3 servings a day. Now let’s propose a toast – complete with a calcium rich milk mustache – to your best health!

Most people who know me well will tell you I have a strong opinion about juice.  When my patients with diabetes ask me about juice, I tell them it’s only necessary during hypoglycemia, which is a low blood sugar.  Why? When juice is made, the fiber is stripped away, making it a simple carbohydrate that quickly turns to sugar in the bloodstream.  When someone has diabetes and they are experiencing a low blood sugar, which is less than 70 mg/dL, fast acting carbohydrates such as juice are ideal. Conversely, when you have diabetes and your blood sugar is normal, drinking juice causes an unnecessary spike in blood sugar.

So what’s the biggest juice side-affect for those without diabetes?

Let’s talk calories. You might be surprised to learn just how many extra calories you’re getting from juice.  I put juice into the sugary beverage category.  Sugary beverages include:

• regular soda

• sports drinks

• sweetened iced tea

• lemonade

• coconut water

• and yes, juice

Each sugary drink listed above is loaded with carbohydrates and calories. Having too many can lead to weight gain.  On the flip-side, cutting back on them or cutting them out can promote weight loss.

A Quick Comparison – Fruit to Fruit Juice:

A serving of fruit contains 15 grams of carbohydrates and 60 Calories.  Examples include:

• A small piece of fruit
• Two tablespoons of dried fruit
• One cup of fresh fruit

A 12 ounce bottle of juice contains 39 grams of carbohydrates and 170 calories.

That is almost triple the carbohydrates and calories of one small orange!  Examples include any type of juice – apple, pomegranate, or cranberry  – meaning it has much more carbohydrates and calories compared to the actual piece of fruit.  That’s why, whether you have diabetes or not it’s suggested you eat a piece of fruit and drink a glass of water instead of drinking a glass of juice. Now I know you may not be ready for that, so …

Let’s brainstorm ways you can have a little less juice:

1. Use a small glass instead of a larger one.

2. Fill your glass with ¾ juice and ¼ water then fill it ½ water and ½ juice, ultimately tapering it down to mostly water and a splash of juice.

3. Peel a fresh orange, or cut it up for breakfast, garnish your glass of water with one wedge and enjoy eating the rest of it!

4. If you’d like to try something besides water, give flavored seltzer a shot!

A bottle of juice may appear to be a healthy beverage.  The bottle has a picture of fruit and says it’s loaded with vitamins and minerals.  But you can get all those vitamins and minerals plus fiber from the actual piece of fruit. Who knew? Well, now you do. So please have those you care for read this too and spread the word!

Unfortunately, tailgate favorites are often loaded with calories, and if you’re not careful, they can quickly undo your health goals. The average tailgater can easily consumer 1,200 calories in a single game!

For some perspective, take a look at some commonly eaten football favorites that will have you working out like a pro player to burn them off:

• Two beers: burn them off with 1 hour of walking

• Four chicken wings: 30 minutes jogging

• Two slices of pizza: climbing 6,000 steps

• 15-20 potato chips: 1 hour of doing “the wave”

• 1 cracker with cheese spread: 13 minutes performing with a marching band

Luckily, you can score a nutritional touchdown by making some small changes to your tailgate spread. Check out these ideas for your next football party:

• Boneless, skinless chicken bites: grill your chicken and slather on your favorite BBQ or hot sauce. You’ll save calories by using chicken breast, removing the skin, and grilling instead of frying.

• Subs: Choose whole wheat bread, add plenty of vegetables, and stick to lean meats like turkey, ham, roast beef, or chicken. Adding extra vegetables will increase the size of the sub without adding extra calories and fat.

• Buffalo chicken dip: Use low fat cream cheese, and chicken breast. Save extra calories by servings with carrot and celery sticks instead of tortilla chips.

• Burgers and Meatballs: Use 93% lean beef or higher. Add cooked quinoa or millet to the ground beef to increase the volume while decreasing the calories.

• Alcohol: If you’re drinking alcohol, choose light beer, add plenty of seltzer water in mixed drinks, and be sure to drink a glass of water between each alcoholic beverage.

Who says football parties can’t be active? There are plenty of times before, during, and after the game to burn calories.

• Park far away from the stadium

• Get up and dance during the half time performance or walk around the stadium

• Play your own back yard football game during halftime

• Before or after the game play your favorite party games like bocce ball, horse shoes, ladders, or badminton

So the next time you’re hosting or attending a tailgate party, focus on the game, friends, and family instead of the food. Remember to celebrate your health and well-being along with your favorite team!

Source: York Daily Record: http://www.ydr.com/food/ci_21465472/healthy-helpings-lighter-side-tailgating

Life’s certainly a beach in summertime.

When I walk into my gym after any given weekend in the summer, there will be body after body suffering the after effects of too much sun (and other excesses) at the Jersey Shore. How do we keep our bodies and our precious skin safe all summer long? Well, since I just know you will be outdoors, fit and active (you will, right?), there are a few things you should know that will keep you fresh as a daisy with skin as soft as dew – for life.

My five greatest tips for healthy and hydrated skin:

1). Help Hydration Happen: by eating whole grains, vegetables, fruit and beans for energy and to keep your body hydrated. Rich in moisture in their natural state, these powerhouses of nutrition are also cooked in water providing your skin…and body with much-needed minerals.

2). Try Coconut Water: Absolutely, drinking water is one of the greatest keys to soft skin and good health. But in the heat of summer, water may not be enough. On a stifling summer day, when you are sweating more than usual, try coconut water as your refresher. With more potassium and less sodium than most sport drinks, this natural source of electrolytes is naturally low in carbs and sugar and naturally replenishes your body’s natural fluids post-exercise. And with only about 50 calories in a cup, you won’t see coconut water land on your hips. (Note…this is not coconut milk, which is high in fat and calories; this is coconut water. Be sure you choose the right thing).

3). Ch-Ch-Ch Chia! Up the ante on your body and skin’s hydration by adding a tablespoon of chia seeds to your diet in the form of Chia Fresca (recipe follows). This ancient seed (yes, the same seed that we know from Chia Pet days) is a rich source of vitamins, minerals, protein, essential fatty acids…and is hydrophyllic, meaning it holds ten times its weight in water. So you’ll get a lot of moisture from these little seeds which makes it easier to stay hydrated for longer periods of time.

4). Scrub your skin: to give it a gorgeous glow. This simple, natural remedy (remedy follows) will result in gorgeous supple skin.

5). Watch this video: by Dr. Robin Schaffran, a board certified dermatologist who has some fabulous and important sun protection tips…so that you and your skin enjoy fun and healthy summers for life.

Recipe – Chia Fresca Drink:

• 1 cup spring or filtered water
• 1 tablespoon chia seeds
• 1 teaspoon brown rice syrup
• Splash fresh lime juice

Combine all ingredients in a small cup and whisk to combine. Allow to stand for 30 minutes or more. You will notice that the mixture will thicken slightly as the chia seeds swell and begin to sprout. Drink once or twice a day.

Remedy – The Body Scrub : The most amazing remedy in the world! If you take showers or baths, you can do this one. This remedy activates circulation, promoting clear, soft skin, by helping the skin eliminate toxins from the body.

• Quarter fold a cotton washcloth (or use a cloth spa glove from the pharmacy).
• Using hot water, wet the cloth and begin to scrub your body (without soap), rubbing gently with just the weight of your hand, until your skin turns pink all over.
• Start with your hands, rubbing palm and back side, between your fingers and work your way up your arms toward your chest. Next, rub your chest and back, but for women, avoid the breasts and for men and women, the genitals, but scrub your groin area.
• Work your way down your belly, scrub your buttocks and then work your way down your legs, front and back to your feet, scrubbing the tops of your feet, between your toes and even the soles of your feet.

At first, you will notice that your skin turns a mottled pink. As the body breaks down accumulated, hardened fats, your skin will turn a uniform, rosy color in minutes. One month of faithful scrubbing and you will notice a new softness to your skin–and you will be addicted. In about two months, you will find that you no longer need moisturizer that you do not have flaky shins or crusty heels; dry elbows or dry…well, anything! For the best results, scrub every day.