I loved this so much that I am sharing it again . . . Happy Mother’s Day, Moms!

One of the perks of having your own business is that you get to choose (to some extent) the people who you surround yourself with on a daily basis.  I am continually inspired by spending time with my colleagues, who I am lucky to also call friends.  I have asked some of these great women who work with me at Nutritious Life to take a moment to reflect on Mother’s Day.  Their answers speak to some of the pillars that are the foundation of a Nutritious Life. I hope these words inspire you as you recognize and honor the women and mothers in your life, this Mother’s Day.

Tiffany: Eating Empowered

As a mom of a preschooler, people ask me if my daughter eats healthy because I’m a nutritionist.  The truth is, she’s a typical kid who loves her sweets and struggles to get in green vegetables.  When I was in grad school studying nutrition I had very strong ideas about how I would feed my child when I became a mother…and then I actually had a child.  She is her own person and has her own likes and dislikes.  She does like a lot of healthy foods, but it is a daily, ongoing attempt to get her to try new foods.  I just try to expose her to these wonderfully healthy foods as much as possible, so at the very least she recognizes them (she can identify kale and avocado even if she hasn’t quite yet learned to like them).  She helps me assemble my salads, we go to the farmers’ market together, and she knows all about vitamins A, B and C and how they make her body healthy.  I keep telling myself that I was picky as a kid and grew up to love vegetables, so there’s hope for her, too. So, on Mother’s Day we will enjoy one of our favorite weekend activities together…cooking whole wheat pancakes.  She gets on the step stool and helps me measure and mix the batter, and we occasionally add some fruit to bump up the nutrition.  But let’s be honest, for my daughter it’s not about the whole grain goodness; it’s really all about the syrup.

Amanda: Stress Less

Growing up, my mom always taught me to STRESS LESS. I’ve always had a tendency to stress about things that were out of my control or that really weren’t worth stressing about. My mom has a saying: “Is this tragic or merely inconvenient?” Putting the problem into perspective and knowing that I can deal with the “inconvenient”, and helping me come up with a plan always helped me stress less, and is a phrase I often repeat to myself today when something arises. To return the favor, my mom and I spend Mother’s Day indulging in a relaxing spa day each year.

Lara: Sleep Deep

As the mother of two little girls, almost 4 and 20 months, sleeping in doesn’t happen often. Since our eldest child was born, my husband makes Mother’s Day a special day for me beginning with a lazy morning in bed. It’s amazing what a little extra sleep can do for my overall mood and energy. It sets me up for an amazing day with my family. In fact, just the idea of knowing I can stay in bed is enough for me. On Mother’s Day, like most days, I just want snuggle with my girls and get lots of hugs and kisses. Being a mother is the greatest gift in the world. And a little extra sleep doesn’t hurt!

Michelle: Pamper Thyself

Mother’s day is a traditional day in my family where for as long as I can remember, the day is all about embracing, valuing, and pampering my mom, grandmothers, aunts, and all mothers in the family alike. For brunch, my dad’s side of the family would gather around my grandmother over an abundance of middle eastern Persian cuisine and tell jokes, pastime stories, and sing happy mother’s day songs in Persian, Hebrew, and English. My cousins and I would create small gifts of hearts and poems to distribute to our mothers, giving them hugs, kisses, and unforgettable keepsakes. Then for dinner, we would do the same exact thing with my mother’s side of the family. As I grew older, my gifts became more sophisticated from a scribble of love to a spa date. It is a big day of appreciation and acknowledgement for all mothers do – so do a little something extra to pamper all the mothers out there, including yourself! No matter how old you get mom still loves the hand written heart shaped poems – a keepsake that she can always turn to for happiness and smiles. This Mother’s Day pamper mom with written love whether that is a beautiful poem, note, engraved poetry art, or a handmade scrapbook/collage, it will be sure to keep her smiling and feel loved and appreciated for more than just one day!

Stacia: Sex Ed

I don’t really like to be the center of attention. It makes me nervous. I have tried repeatedly to make Mother’s Day about my mother or mother in law – pampering others is much more my style. But, with 3 amazing kids, I have no choice but to succumb to their doting. Really, it is like bizzaro day. Instead of making 5 breakfasts, lunches and dinners, cleaning up and managing the household, my family takes charge. Behind it all is my husband, who plans, orchestrates and organizes breakfast, my kiddie “rock concert” and barbecue or picnic. There is nothing sexier to me than watching the man I adore (after 12 years 6 moves, more than 10 jobs between us, sickness and health) make super-daddy-egg-sandwiches, and actually clean up. On Mother’s Day, it is not lost on me that the honor of being called mumma is really because of the man I love.

Cheers to another year of parenting! I hope you are honored, pampered and rested in celebration of all your hard work.

I loved this so much that I am sharing it again . . . Happy Mother’s Day, Moms!

One of the perks of having your own business is that you get to choose (to some extent) the people who you surround yourself with on a daily basis.  I am continually inspired by spending time with my colleagues, who I am lucky to also call friends.  I have asked some of these great women who work with me at Nutritious Life to take a moment to reflect on Mother’s Day.  Their answers speak to some of the pillars that are the foundation of a Nutritious Life. I hope these words inspire you as you recognize and honor the women and mothers in your life, this Mother’s Day.

Tiffany: Eating Empowered

As a mom of a preschooler, people ask me if my daughter eats healthy because I’m a nutritionist.  The truth is, she’s a typical kid who loves her sweets and struggles to get in green vegetables.  When I was in grad school studying nutrition I had very strong ideas about how I would feed my child when I became a mother…and then I actually had a child.  She is her own person and has her own likes and dislikes.  She does like a lot of healthy foods, but it is a daily, ongoing attempt to get her to try new foods.  I just try to expose her to these wonderfully healthy foods as much as possible, so at the very least she recognizes them (she can identify kale and avocado even if she hasn’t quite yet learned to like them).  She helps me assemble my salads, we go to the farmers’ market together, and she knows all about vitamins A, B and C and how they make her body healthy.  I keep telling myself that I was picky as a kid and grew up to love vegetables, so there’s hope for her, too. So, on Mother’s Day we will enjoy one of our favorite weekend activities together…cooking whole wheat pancakes.  She gets on the step stool and helps me measure and mix the batter, and we occasionally add some fruit to bump up the nutrition.  But let’s be honest, for my daughter it’s not about the whole grain goodness; it’s really all about the syrup.

Amanda: Stress Less

Growing up, my mom always taught me to STRESS LESS. I’ve always had a tendency to stress about things that were out of my control or that really weren’t worth stressing about. My mom has a saying: “Is this tragic or merely inconvenient?” Putting the problem into perspective and knowing that I can deal with the “inconvenient”, and helping me come up with a plan always helped me stress less, and is a phrase I often repeat to myself today when something arises. To return the favor, my mom and I spend Mother’s Day indulging in a relaxing spa day each year.

Lara: Sleep Deep

As the mother of two little girls, almost 4 and 20 months, sleeping in doesn’t happen often. Since our eldest child was born, my husband makes Mother’s Day a special day for me beginning with a lazy morning in bed. It’s amazing what a little extra sleep can do for my overall mood and energy. It sets me up for an amazing day with my family. In fact, just the idea of knowing I can stay in bed is enough for me. On Mother’s Day, like most days, I just want snuggle with my girls and get lots of hugs and kisses. Being a mother is the greatest gift in the world. And a little extra sleep doesn’t hurt!

Michelle: Pamper Thyself

Mother’s day is a traditional day in my family where for as long as I can remember, the day is all about embracing, valuing, and pampering my mom, grandmothers, aunts, and all mothers in the family alike. For brunch, my dad’s side of the family would gather around my grandmother over an abundance of middle eastern Persian cuisine and tell jokes, pastime stories, and sing happy mother’s day songs in Persian, Hebrew, and English. My cousins and I would create small gifts of hearts and poems to distribute to our mothers, giving them hugs, kisses, and unforgettable keepsakes. Then for dinner, we would do the same exact thing with my mother’s side of the family. As I grew older, my gifts became more sophisticated from a scribble of love to a spa date. It is a big day of appreciation and acknowledgement for all mothers do – so do a little something extra to pamper all the mothers out there, including yourself! No matter how old you get mom still loves the hand written heart shaped poems – a keepsake that she can always turn to for happiness and smiles. This Mother’s Day pamper mom with written love whether that is a beautiful poem, note, engraved poetry art, or a handmade scrapbook/collage, it will be sure to keep her smiling and feel loved and appreciated for more than just one day!

Stacia: Sex Ed

I don’t really like to be the center of attention. It makes me nervous. I have tried repeatedly to make Mother’s Day about my mother or mother in law – pampering others is much more my style. But, with 3 amazing kids, I have no choice but to succumb to their doting. Really, it is like bizzaro day. Instead of making 5 breakfasts, lunches and dinners, cleaning up and managing the household, my family takes charge. Behind it all is my husband, who plans, orchestrates and organizes breakfast, my kiddie “rock concert” and barbecue or picnic. There is nothing sexier to me than watching the man I adore (after 12 years 6 moves, more than 10 jobs between us, sickness and health) make super-daddy-egg-sandwiches, and actually clean up. On Mother’s Day, it is not lost on me that the honor of being called mumma is really because of the man I love.

Cheers to another year of parenting! I hope you are honored, pampered and rested in celebration of all your hard work.

Whether you’ve vowed to eat healthier in 2013, taken the next step and joined a gym, or have already lost a pound or two (great job!), for many, the new year means new beginnings and a new you. Unfortunately, most New Years resolutions fail because people focus on what they cannot eat instead of what they can eat, or they get bored, or they get stressed, or life just gets in the way (been there, done that)… But THIS year, that won’t happen to you! The words “too busy to eat well” will not get in your way, right? With these quick and easy tips for nutritious meals, you’ll be ready for whatever gets thrown at you in 2013. Who knows, maybe your 2014 resolution will finally be something along the lines of “travel the world.” How’s that for motivation?!

• Go vegetarian (at least 4 meals per week). Swap in beans instead of meat as your easy protein. Think chickpeas, black, pinto, or cannellini beans, edamame, or even black eyed peas! Serve them over salads, as spreads, or heat them up with herbs and spices as a side. Make sure you rinse and drain canned beans to get rid of extra sodium. Beans are high in fiber and protein while being low in fat (and filled with antioxidants) so they’ll fill you up and keep slim you down!

• Make leftovers. If you know it’s going to be a difficult week (what week isn’t?), plan ahead! Make extras on a nightly basis or every time you cook and prep your lunch for the next day as you do your dishes. The key is portion control: add a little of that chicken or shrimp to a big green salad with 2 teaspoons olive oil and vinegar. Put it in a tupperware and bring to work for a delicious and nutritious lunch. You can also do this when you dine out. Before you even dive into your dinner ask the waiter to put half in a doggie bag!

• Breakfast for lunch and dinner. Feeling a little bored of your veggies and protein for dinner? Try having breakfast for lunch and dinner! Make omelets with 3 eggs (1 yolk and 3 whites), and whatever odds and ends are floating around. Throw in some veggies for a colorful and flavorful approach. Feeling adventurous? Try your hand at a fritatta. Either way this a perfect way to have a “clean” and easy dinner at home.

• Don’t share or overstock the fridge. If you’re lacking fridge space or have a fear of buying fresh foods because you worry they’ll go bad, then don’t keep your fridge stocked! Instead, make friends with your freezer. Birdseye’s SteamFresh line has a huge selection of fresh frozen vegetables and whole grains that go right from freezer to microwave and steam up perfectly in their own bag. No chopping, prepping, or cleanup! Match these babies with some lean protein and you’ve got dinner in 10 minutes. Find some of our other favorite frozen foods here.

We all know November can signify the beginning of a stressful holiday season. And who can blame us? We have trips, gifts to buy, final exams, and the last preparations for these festive months. It is the perfect time to de-stress before the madness and clear your mind. Did you ever think meditation would be the medicine to relieve us? It’s no surprise that research has shown that meditation has been associated with relaxation. Relaxation also has a plus you may not know; it can improve our memory, so we don’t miss any of the oh-so important planning for the holidays. So, before you go to bed or whenever you can get it in, meditate so you can wipe that stress away and call it a day!

NLT: If you have never meditated before, open your minds to a new experience that will leave you more relaxed, refreshed and at peace after you practice it. Gabby Bernstein is an expert when it comes to meditation. If you think this isn’t for you, go and check out Gabby Bernstein’s Guided Meditation Series , you might be surprised…And for those of you who are already believers, check out her latest book “May Cause Miracles.”

Boo! Scary things are going to happen if you eat a pillow-case bag filled with Halloween candy, like you did when you were a kid. The kid-version of you may have been able to handle a ton of candy without paying the price on the scale, but the adult version of you will not be so forgiving. This year I’m reminding you to have one delicious mini treat to celebrate the holiday, but after that I want you to focus on celebrating without the candy. I’m not being a witch, I’m being your angel, and looking out for you with these ideas:

Plan a sensational trick: break out your sinister self and create an amazing prank on someone. Remember to be good natured about it, and clever in your devising. Fake cockroaches in someone’s food can be hysterical. A little superglue to a quarter on the sidewalk can keep you in stitches. Put red Kool Aid in the shower head. . . that one freaks ‘em out every time.  And, Kool Aid certainly should go anywhere near our insides! Of course, you cannot go wrong with a little whoopee cushion action. Laughter is really healthy. It makes good sense to me. I feel great when I have a good laugh, but research actually has been done. Benefits of a good chuckle include:

• Laughter makes you relax – it relieves tension held in your bod and it relieves stress. After a bout of good humor, your muscles will show relaxation responses for 45 minutes!
• Laughing is good for your immune system – it raises immune cells and improves resistance to disease.
• Laughing releases endorphins – those are the “feel good” chemicals that create a sense of well being and can even relieve feelings of pain.
• Laughing is good for the heart – it improves blood flow, which can help prevent heart attacks and problems related to the heart.

Plan a scary movie marathon: the obvious choice is to watch Halloween movies, of which there are many. Choose an oldie but goodie or try something new and prepare to scream in fright! I’m a retro girl, with a particular love of old horror – Psycho, Motel Hell and The Shining are on the top of my list. Grab a friend, love or pet and snuggle down. I want you to get your love in and maximize the benefits of snuggling. What are they? Glad you asked:

• Snuggling boosts your immunity – similar to laughing, kissing, hugging and hand holding raise immune cells and fights disease.
• Kissing is good for your face – it actually has been proven that sharing saliva can prevent tooth decay and giving your face a workout burns calories and reduces stress.
• Oxytocin is released – release your oxytocin, friends. It is the hormone associated with orgasm in women, but is also released when snuggling – the amazing benefit is stress reduction and lowering of blood pressure. Get the love in!

Haunt the house: re-invent your home or work space to celebrate the fall and season of Halloween. Light pumpkin spice candles. Accessorize your home with hand carved pumpkins. Use holiday festive linens and tableware. While you are at it, why not re-season your wardrobe? Pack away the summer items you still have taking up space in your entryway. Make the rooms you spend the most time in every day geared towards the fall season. There are important benefits to feeling happy and clean in your environment. You should love the space you spend most of the time in. It will help you be happier and more productive.

• Uncluttered environments = uncluttered mind – it is true that if your space is full of stuff, your brain will be too. It is more relaxing to be in a clean space than a cluttered one. Studies prove this, but even if they didn’t, it is true for me!
• Clean homes are healthier – dusty or unclean homes can contribute to asthma, colds and the spreading of bacteria. Who wants that?
• Social benefits – if you have a clean house, you are more likely to share it with friends and family. Put up some skeletons and pumpkins to accessorize and show off your gorgeous space!

There you have it, friends. Halloween with your health first . . . a very mature way to celebrate . . . I doubt you’ll even miss the candy! Who needs it when you are tricking, cuddling and beautifying your digs? Happy Halloween.

I know what I’m looking for when clients come to me with their lab work. I was taught lab values in graduate school and have used them in my practice for years. It isn’t so easy to understand for everyone. Even with my training, looking at lab results can be confusing – they aren’t always straightforward to read and results can be put different orders, depending on the lab. Sometimes the normal range is in front of the result and sometimes it is the other way around. I want to know what I’m looking at and what I’m looking for when they cross my desk. A lot of the work I do is incredibly subjective: “how much pasta do you think you ate?” and “do you remember what you had to drink with your dinner?” I kind of like the black and white and concrete evidence I get when I look at lab values. I use blood pressure results and records when I teach my clients with high blood pressure how to be mindful of sodium in their diet — eliminating their salt shaker use, drinking enough water and managing their stress. Or I teach clients with high cholesterol how to watch the trans saturated and saturated fat found in animal foods and processed foods. Even if you brush off your lab results because your doc says you are in a “healthy range”, you should always ask for a copy of your lab results so that you can compare them through the years. If you want to know what the digits mean, check this out.

Blood Pressure

You may not even be aware, but every time you go to the doctor’s office, the nurse checks out your pulse and blood pressure. Your blood pressure is the force of blood against the walls of your arteries. Hence, the word “pressure”.  It helps us look at two numbers, the systolic pressure (as the heart beats, it’s the number put on the top of the fraction) and the diastolic pressure (as the heart relaxes, the number on the bottom of the fraction). Blood pressure is written as systolic/diastolic pressure. For example, you may be told your blood pressure is 110/70.

Optimal—120/80 or lower, Prehypertension—120-139/80-89, (note: higher number equals more “pressure”) High—140/90 or greater

Hypertension is the same thing as high blood pressure; you have it if your blood pressure is 140/90 or higher. If you have high blood pressure, you are a greater risk for developing heart disease and stroke. If you get a higher than normal number for the first time, rest and relax a few minutes and take your blood pressure again. Sometimes the stress of being at the doc’s can make your heart work overtime.

Basic Metabolic Panel

You are going to get something called a basic metabolic panel at your annual checkup as well. It is a blood draw that tells the physician: how your kidneys and liver are doing their jobs, how your blood sugar is doing, your cholesterol and calcium levels, your electrolyte and protein levels. Remember that you cannot eat for 8 hours before you get your blood taken, or the results won’t be true! Just as a note, don’t freak out if the numbers I have below are slightly different than your lab’s normal range. What is “normal” from a laboratory can vary slightly from place to place.

• Albumin: 3.9 to 5.0 g/dL – this measures your protein in your blood
• Alkaline phosphatase: 44 to 147 IU/L – this looks at your liver and nutrition status
• ALT (alanine aminotransferase): 8 to 37 IU/L –measures your liver functioning/status
• AST (aspartate aminotransferase): 10 to 34 IU/L – looks at kidney and liver status
• BUN (blood urea nitrogen): 7 to 20 mg/dL – indicators of heart and kidney functioning
• Calcium: 8.5 to 10.9 mg/dL – important for almost all organs in the body, can be a marker of many disease states, this is not measuring the calcium in your bones, but the calcium in your blood
• Chloride: 96 – 106 mmol/L – can measure poisoning and alkalosis/acidosis (how well your pH is regulated in the body)
• CO2 (carbon dioxide): 20 to 29 mmol/L – measurement of metabolic function and pH balance (how basic, neutral or acid our blood is)
• Creatinine: 0.8 to 1.4 mg/dL — marker of kidney functioning
• Glucose test: 100 mg/dL – diabetes marker and measure of insulin functioning
• Potassium: 3.7 to 5.2 mEq/L – may be high/low because of medications and affects many organs in the body
• Sodium: 136 to 144 mEq/L – measures hydration status and marker for many disease states this is measured in your blood, and balances the pressure on your artery walls
• Total bilirubin: 0.2 to 1.9 mg/dL – liver functioning marker
• Total protein: 6.3 to 7.9 g/dL – measure of infection and kidney/liver diseases

You will also get your cholesterol panel taken: cholesterol testing measures the fats in your blood. You need some fat in your blood for your body and organs to work, but doctors are specifically looking at the good fat and bad fats to make sure there is a balance in the ratio. Just to be clear, this isn’t a ratio of fats in your diet – your body makes cholesterol in your liver and that process is influenced by your genetics, age, lifestyle and other factors. Too much bad fats (LDL and triglycerides) in your blood will make your arteries hard and can be responsible for heart disease and stroke). The good cholesterol (HDL) are responsible for undoing some of the damage from the bad cholesterol and support your body’s health.

• Total cholesterol: <200mg/dL – measure your combined LDL & HDL
• LDL cholesterol: <130 mg/dL – your “bad” cholesterol
• HDL cholesterol: >55 mg/dL – your “good” cholesterol
• Triglyceride: <150 mg/dL – measures a different kind of fat in the blood
• Cholesterol ratio: Divide HDL cholesterol into your total cholesterol. So, if your total cholesterol is 200mg/dL and your HDL cholesterol is 50 mg/dL, your cholesterol ratio is 4-to-1. According to the American Heart Association, the goal is to keep your cholesterol ratio under 5-to-1. The goal is 3.5-to-1. A higher ratio indicates a higher risk of heart disease; a lower ratio indicates a lower risk.

Other lab values:

People have been asking me about other lab values that are in the news and media these days. Here are the ones I’ve been asked about the most:

C-reactive protein: also a blood test, this is a more specialized measurement for heart disease, c-reactive protein is a marker of inflammation (how your body is responding to stress or damage inside). It is being used as a predictor of heart disease.

• You are at low risk of developing cardiovascular disease if your hs-CRP level is lower than 1.0mg/L
• You are at average risk of developing cardiovascular disease if your levels are between 1.0 and 3.0 mg/L
• You are at high risk for cardiovascular disease if your hs-CRP level is higher than 3.0 mg/L

Homocysteine: if a person has B12 or folate deficiency, or if someone has suffered a heart attack or stroke, often their doctor will order a homocysteine test. It is also a marker for heart disease and can give a bigger picture to the usual blood pressure and basic metabolic panel. Normal levels are 4 – 14 µmol/L and elevated levels are connected to increased risk of heart disease and stroke.

HbA1c/Glycosylated hemoglobin: normal <5.7%, pre diabetes 5.7-6.4%, 6.5% or higher means diabetes. This test measures your blood sugar over several weeks or months. If you have diabetes, your doctor will tell you how often you need a blood test to measure your levels. Ask for this test if you have a family history of diabetes.

So all this number crunching may have you snoozing at your desk but hopefully it will have you reaching for the phone to make an appointment with your doctor because…You need to know your numbers! Ask your doctor to go over anything that is outside of the normal range! Sometimes it takes a few months or years to know if your blood test results are trending in a certain way. Double and triple check with your doctor when you start new meds to see if you need more frequent blood tests. Empower yourself by having a good relationship with your doc and keeping up with regular visits. It is nice to see your hard work pay off with a ‘no news is good news’ report from the doc!

Some people are really into the New Year’s resolution thing, but I’m not a huge believer in the once a year promises – I try to make small goals for myself and work at them often. While I try to start each year fresh, Labor Day really inspires me to reevaluate what I want from my year. I’m not going to chat you up with back-to-school rallying. I will not stress you out with talk of changing your wardrobe and breaking out the boots. I really want to speak to your (and my) personal goals on this Labor Day holiday.

I want to ask you to be a partner with me as I lay the foundation for the upcoming academic year. I like to look at the mission of my private practice and make sure that I’m practicing what I preach. I need to keep my work fresh, so sitting down to do this is super important to me.

There are 8 key elements to my philosophy – I call them the “pillars” of Nutritious Life. I’m going to lay them out for you. There is a bullet with MY goal to correspond with each pillar and I have left one bullet for you in each category to add your goals. Remember to keep your goals simple and attainable. You have reached your goal if it has become a habit; at that point, set a new goal for yourself.

Eat empowered — Feel empowered putting the most nutrient rich food in your body. It’s not “I can’t eat the dessert” – it IS – “I can eat the blueberries!”  When we focus on how good we feel fueling ourselves with the best foods you will continue to be motivated to eat these foods.

• This year I’m going to do a great job stocking my purse, desk and travel bag with healthful snacks (I’m usually pretty good at this) AND I’m going to make sure that I have a stockpile of ready to eat veggies to grab and go in my refrigerator each week. I’m going to chop my celery, trim my green beans and julienne my jicima on Sunday nights when I’m catching up on my favorite shows.
• Your Eat Empowered goal:

Exercise steady  – Aside from burning calories exercise is important because when we exercise our bodies releases endorphins which make us feel good and motivate us to eat well, do our jobs well and simply be happy!

• On days when getting to the gym or a class stresses me out because I have so much to do, I am going to walk up the 7 flights of stairs to my office and I’m going to bang out push-ups, planks  and wall sits while I’m on the phone.
• Your Exercise Steady goal:

Drink up — Our bodies are 50-75% water. The most common reason people are sluggish in the afternoon is due to dehydration. If we don’t drink enough water our bodies do not function properly, we become tired and do not metabolize food properly.

• I am really solid in the fluid department and get my water in every day. Still, I’d like to get more lemon in (it is great at detoxifying the liver), so I plan to slice up some lemon (or cucumber or whatever inspires me that week) for my water; I’ll do this the same time I am cutting up my veggies on Sunday nights.
• I have a second goal: I’d like to have a pitcher of homemade unsweetened iced tea in the house at all times and plan to make a pitcher for me and the family in interesting flavors. It is a great alternative to plain water and is full of antioxidants.
• Your Drink up goal:

Pamper thyself — Treating ourselves to something special can have emotional and physical benefits. Simple small indulgences, like a manicure, massage, bubble bath can make us look and feel great.

• I love a little pampering, but it can be a feast or famine thing for me. Sometimes I have a good run of making it to get a manicure, haircut, movie or leisurely cup of coffee over the Sunday paper. Sometimes weeks go by without my stopping for air. My goal is to meet a girlfriend for a walk once a week for an hour, manicure or cup of tea.
•  Your Pamper Thyself goal:

Sleep deep — When we are well rested we make better food choices, have more energy to go the gym, walk to work or take time for our favorite activities.

• Honestly, this is the pillar I struggle with the most. I know I function best with 7 hours of sleep per night, so I’m going to schedule my sleep like a doctor’s visit and write into my calendar what time I’ll get to bed and wake each day so that I can stick to it.
• Your Sleep Deep goal:

Sex ed — Oxytocin – a hormone released after orgasm in men and women, through cuddling, and even by simply holding hands – acts as a soothing antioxidant and may make it easier for people to stick to their healthy eating style.

• I’m not letting you into my bedroom goals this time . . . a girl needs a little privacy. But I will share this…My kids are still little. I plan to snuggle them as long as they’ll let me. I’ll get my oxytocin dose while I cuddle them and read chapters of The Little Prince.
• Your Sex Ed goal:

Stress less — Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the mid-section. So, even if we don’t eat more due to stress we can still gain weight due to stress!

• I’m going to write down the 3 or 4 things that have me most stressed out at the beginning of each day. Having them on paper will help me acknowledge them fully and make them seem less intimidating. I’ll give myself extra points if I write an action plan as to how I am going to manage them before they happen.
• Your Stress Less goal:

Your world — The environment that surrounds us can impact our heath, both our mental and physical health.

• This one is easy. I am going to make a clutter free entry way to my home by setting my family up with labeled hooks, bins and customized areas for their ‘junk.’ I’ve been dying to make that project a reality and will conquer it by the first day of school.
• Your Your World goal:

OK, friends. Get cracking. Of course you can share them with me or a good friend . . . remember to reevaluate often. Happy Labor Day. Enjoy!

For those headed to — or back to — college in the next couple of weeks, it can be a nerve wracking time of change. New housing, new dining, new friends, new classes . . . new start … I wanted to give you a little gift that I hope will help to keep your health high on your priority list; your brain is bound to be overloaded and health may not be your main focus right now. Really, you will come to find out that being prepared is 90% of what you do in life, so if you are prepared to eat well, the follow through will come easily. The same lesson can be applied to your schoolwork, but I’ll let your parents point that out to you.

Tips to get you going:

Start your day off on the right foot!  Even if you wake up at noon, begin every day with a balanced breakfast that includes a high fiber starch (or fruit) and lean protein or healthy fat. Not only will it help to help rev your metabolism, stabilize your blood sugar, control your hunger, and boost your energy level, but studies have shown that students who eat a healthy breakfast do better in their classes! Even if you don’t have time to have a “sit down” breakfast, keep healthy items in your dorm room for “grab and go” breakfasts. For example:

• o   Oatmeal packets
• o   Individual containers of milk
• o   Natural peanut butter (check out the individual packets of nut butters such as http://www.justinnutbutter.com/)
• o   Fruit (grab a piece from the dining hall to save as a snack later)
• o   Whole grain cereal  with 3 grams of fiber or more. I love the reusable snack bags found at: http://www.snacktaxi.com/snack-sacks.html
• o   Low fat plain yogurt
• o   Individual hummus containers
• o   Individual cheese portions, such as cheese sticks or Baby Bell
• o   Hardboiled eggs (can buy pre-cooked or hard boil a big batch in your dorms’ kitchen at once)
• o   For makeshift breakfast ideas, try:

• Hard boiled eggs and a piece of fruit
• Kind bar and a snack cup of applesauce
• ½ cup of high fiber cereal and 6 oz yogurt smoothie
• ½ cup of oatmeal with 10 almonds and a tablespoon of raisins

Move it! When you plan your semester and know your schedule, plug in where and when you will exercise. Treat physical activity in your schedule with the same importance as your classes and other important appointments. Whether you go to the gym, walk to class, join an intramural sports team, or take a fitness class for credit, daily exercise can improve your mood, help relieve stress and anxiety, increase your energy, promote better sleep, and help you maintain your weight! 

Avoid excess caffeine!While 1-2 cups of coffee per day are fine, don’t depend on soda, coffee or energy drinks as a substitute for sleep. This can actually backfire and cause insomnia, disrupt concentration, and cause restlessness and anxiety!  Instead, try to get adequate sleep (8 hours a night!), and take mental breaks while studying to refresh yourself. A good, consistent exercise regimen and consuming nutrient dense snacks throughout the day will help keep your energy up too.

Snack wisely! Keep healthy snacks on hand to avoid going to the vending machines. You need snacks to fuel your brain and stabilize your blood sugar. Set yourself up for success by stocking your ‘pantry’ and make sure there is always a healthful and non perishable snack in your book bag. Ask loved ones to send you healthy care packages and write down the snacks you would like to receive. Some examples or non perishables that you can keep in your dorm room are:

• o   Nuts
• o   Trail mix – have mom pull together a container of your favorite nuts, shredded coconut, dried apricots, sunflower seeds, dried berries and dried cranberries. Portion into ¼ cup containers
• o   No sugar added dried fruit and dehydrated vegetables
• o   High fiber crackers
• o   Natural peanut butter
• o   Seaweed snax
• o   High fiber cereal
• o   Popcorn made with an air-popper – even easier than having a microwave and much healthier!
• o   Vegetable soup
• o   Bars such as Kind, Lara
• o   Oatmeal
• o   Tea
  • o   Snackmasters turkey, tuna or salmon jerkey, found at: http://www.snackmasters.com/products.htm

I hope you have a great semester. Prepare yourself to be successful and you will be cume laude in no time. Practice the grown up habit of making healthful choices now and they’ll set the foundation for when you hit the working world (but enjoy sleeping late, Fridays off and living with friends as much as possible right now, because you’ll miss those collegiate perks!).

Stress is bad for you… Right? Well, not always. New research has shown that short-term stress can actually have health benefits. This brief period of stress is called the fight-or-flight response, and is a reaction to immediate threats or danger…Think Superwoman.  During this time, your body’s immune system is boosted to prepare for possible injury as a means of protection. Don’t jump into the boxing ring just yet – this added bonus only happens from short periods of stress, not from the chronic stress most of us live with. Although a tiny bit of stress can be good, too much is not.

NLT: A favorite de-stressor of mine (and probably yours, too) is heading to the beach for some R&R. When you’re working on your tan or out cruising on a boat your stress hormones are often in a nice happy place. And although we should all be detached from technology it is not always possible…and when our phone dies…AAAHHH! Stress! This clearly defeats all of your efforts at relaxation. Not anymore. Solio Solar Products, a solar-powered battery charger, is your new life jacket. All you do is plug your smartphone (or any USB-powered device) into this charger, and voila! Charging begins. Save the stress for something else, and soak up the sun with no worries.

I know I am not alone in my love and passion for the beach. A lake is fine. A river is nice. There is nothing like the ocean, though, to really get me rejuvenated. I take a very whole person approach to health and wellness – in my practice, I have pillars of my philosophy devoted to balancing the nutrition (for nutrition is only one part!) within the context of a person’s life. I speak to my clients on the following points: stress less, your world, sleep deep, pamper thyself. There is nothing like a day at the beach to zero in on keeping my personal pillars intact. Today I’m sharing 10 reasons why the beach is healthy for you. It is worth the sand in your suit and full body sun-block. Read on!

1. Salt water: there is nothing more therapeutic for your joints and muscles than a soak in salt water. The ocean heals little nicks, cuts and scrapes and if you take a minute to exfoliate with a little sand, you’re skin will be grateful for days. (Just remember to reapply sunscreen after time in the salt water and sand – it can eat away your suntan lotion).
2. Sense of stimulation: Go ahead and try to name one of your senses that isn’t stimulated by a day at the beach. Take a minute to see the gorgeous surf, sand and sky combination – it is glorious any time of day. Smell the salty air that can do wonders for pulling stress out of you with every exhale. Of course you don’t eat the beach, but taste how much more delicious your food is with a little salty happiness stuck to your lips and smile. There is not a more relaxing and rejuvenating sound than the ocean. Hear waves hit the shore but do more than that – listen to the sounds of the beach; it’s like a healthy orchestra of restoration for your soul. Finally, there is nothing you cannot touch that isn’t spectacular – from the sand to the sea to the pages in your book, the feel of a day on the beach cannot be replicated.
3. Recreate. I find there is nothing more cathartic than a long walk on the beach. It doesn’t have to be fast – my favorite ones are the ones I take leisurely holding hands with my kids and looking for seashells. There is no goal, no rush, no place to be. My walk is most treasured. Of course, it is hard to resist being active. I love it all: football, Frisbee, volleyball, building castles, boogie boarding and body surfing are my top choices.
4. Body check. Once a year, around my birthday in January I look my body over for new moles, skin changes and anything unusual. I do the same before I go to the beach. As I put on my sun block, I start with my face and work my way down my body – taking time to pay attention to my skin and looking for anything I might not otherwise notice. It’s a good practice to get in the habit of. I always ask the hunk rubbing lotion on my back to take a peek too, but double check in the mirror as well.
5. Unplugged. Honestly my colleagues in my office would never believe me, but I really love it that the beach is entirely destructive to technology. It feels good to organize myself to be without my computer, phone and tablet for a few hours. Some of my most creative moments have come when I’m undistracted and left alone with uninterrupted thoughts. I’m able to focus entirely in the moment without worrying that a ding, blip or ring will pull me from my escape.
6. Pampering 101. It feels pretty to feel pretty on the beach. Polished fingers and toes are a great reward for me, and taking the time to care for myself and all of my digits reminds me that it is important to take time to do things just for pleasure and pleasure has a purpose in my health and wellness. If I’m really, really engaged, I throw in a 10 minute massage, an exfoliation, or skin treatment just to really practice what I preach.
7. Sleep. Whenever I look around at the beach, I notice dozers everywhere. Rarely do I get more than a twilight and dreamy sleep while actually on the beach, but when I go home, I find that I am rested, relaxed and ready to have the best night of sleep – it is truly therapeutic.
8. Turn on. You can argue until you are blue in the face that there are things sexier than the beach, and I will not believe it. Once my ‘senses’ are stimulated (see #2), and I am relaxed, pampered and have unplugged, I look to keep the good feelings going between the sheets.
9. Bare feet. Having bare feet means freedom. It is nearly impossible to be formal without shoes on. If I am shoeless, I laugh more. I trip less. Bare feet mean comfort, and I love being comfortable. My shoes are always off underneath my desk. When I walk into my house, the first thing I do is kick off my heels, sneakers and flip flops. When I am barefoot, I am the most free version of me.
10. Humanity. There is a lack of humanity in many aspects of my daily life. I’m usually racing about with all of New York racing about around me. There is no patience, solitude or connecting over the truly important things in life. At the beach I find people pull out more civility. Families connect. Friends play. Lovers relate and there is a different community for the day – one made up of people who are all out for a nice time. It is noticeable to me when I am on vacation or at a local beach for the day. I look forward to that.

Reconstruct your pillars. Dig out your umbrella. Add to my list. See you on the sand, friends!

Do you turn into the hulk at the first sign of stress? Do you take that stress ball (bought with good intentions) and chuck it across the room? Well, you are not alone.  Of the $34 billion Americans spent on alternative medicine in 2009, about 12% was spent in sectors that included mindfulness concepts, such as meditation-related classes or relaxation techniques. We are all trying to de-stress! Stress can lead to many health problems such as overeating, migraines, sleeplessness, and lack of energy.  Sometimes we can’t just step away from our settings and dive into a great meditation. But, that doesn’t mean we don’t need to do something to take it down a notch.  Close your eyes, take a deep breath, and take this tip on us.

NLT:

We have found a way to save your office and all things in your war path from complete destruction: Mohdoh—or Grown up Play-doh! These vibrantly painted moldable pieces of dough combine three stress relieving therapies: aromatherapy, tactile-play therapy, and color therapy. There are nine varieties that claim to relieve ailments related to stress including, insomnia, headaches, and lack of focus at just 8$ a blob. Take ten minutes out of your day and play your stress away at your desk, while putting the kids to bed or when on the phone with your mother-in-law! Plus, using your hands to knead this moldable dough will keep them out of that bag of chips…