It is an understatement to say that Sandy was a devastating storm. No one in the northeast was unaffected. Everyone has friends, coworkers and neighbors who were nailed with loss of power, property and transportation. We all feel powerless to Mother Nature, and it is difficult to figure out where to begin to help.

Right now as I write this, there is another round of weather — this time rain, snow and wind, so we may be in for a season of relentless nastiness. Hopefully we won’t be hit with another Sandy anytime in the near future, and the very worst is behind us as we rebuild and repair. When storms are looming, it is human nature to stock our refrigerators and clear the supermarket shelves of bread. I’m reminding you that I do understand the desire to eat comfort food and hunker down under the covers, but when life returns to normal, and the storm begins to clear, you’ll be proud of yourself if you didn’t let your health efforts fall too low on your priority list. Let’s keep you on your game, even if you lose power and don’t have a refrigerator or stove. Here’s how:

Store wisely! If you do not have a refrigerator and the temperature outside is 40°F or below, use your windowsill, balcony, fire escape or patio as a refrigerator. Store your food out of the sunshine and keep it in a bin if possible.

If you have coolers, you can use your coolers as an icebox – use ice or frozen vegetables and store your perishable items as tightly packed together as possible. If you can plan ahead, freezing water bottles is a good idea so that it keeps your food cold and as the ice melts you have drinking water.

Shelf life 101: If you are wondering what the best produce is to buy, look at how your supermarket is selling your fruits and veggies. You’ll notice that tomatoes, oranges, apples, lemons, onions and melons are sold at room temperature. They do not need the extra chill and are your best bets when you need your produce to last. Buy single servings of the vegetables you want that need refrigeration and eat them right away. A pre-made salad or steamed veggies from a Chinese restaurant can supplement the foods you are eating at home. Even when homes are without power, lots of restaurants and supermarkets run on generators. You may find a market with ready to eat salads or a hot bar that is unaffected.

• Foods that need refrigeration should be eaten within about 4 hours – after that they may not be safe and should be tossed.
• If you open a can and do not finish what is inside, remember to store the leftovers in an airtight container. Oxygen and aluminum cause reactions that can ruin your food.
• If you do not have safe drinking water, use bottled water to wash your produce, or wipe it clean with a damp cloth.
• If you have something that has begun to grow mold, such as cheese, bread or deli meat, do not cut off the mold and eat the rest – some of the mold or bacteria is not visible to the eye and it is not worth the risk of getting sick.

What to buy . . .
You should always have a well stocked pantry, especially in the winter, so take some time to prepare yourself for the season ahead. If you can prepare yourself without the pressure and mad rush of a storm coming soon, do your research and buy canned foods that are BPA free and choose sustainable canned seafood, such as wild canned salmon.

Especially if the power is going to be out for a long period of time, plan on stocking up on these items:

• Shelf stable soy, almond or rice milk or Parmalat® milk in individual portions
• From a regular supermarket, Instant breakfast powder, protein powder or Ovaltine
• From a health food store: Tera’s whey (http://www.teraswhey.com/) and Amazing Grass Amazing Meal (http://amazinggrass.com/)
• Muesli
• Canned tuna fish, sardines, and salmon
• Dried meats, such as jerky – look for turkey jerky and salmon jerky
• Canned beans
• Peanut butter, sesame or almond butter
• Nuts
• Olives
• Sunflower seeds
• Bars such as Kind, Lara
• Crackers such as Wasa, Ryvita, Finn Crisp, Marys Gone Crackers Twigs and Sticks
• Suzie’s thin cakes and crackers
• High fiber cereal or granola – I like Nature’s Path Smartbran
• Fresh fruits (wash thoroughly with drinking water before eating)
• Canned or dried fruits – Look for no sugar added and canned in water or juice
• Fruit leather
• Small containers of vegetable juice
• Fresh vegetables (wash thoroughly with drinking water before eating)
• Olive oil
• Vinegar
• Mustard
• Hot sauce
• Soy sauce

Remember to keep an eye on expiration dates and close your bags tightly to prevent moisture and insects from invading. If your cans are dented, rusty or your safety seals do not pop up, do not eat the food. It isn’t worth having no power and a food-borne illness.

Hopefully you are safe, warm and unaffected by Sandy. Use this list to help you prepare in the future days and months ahead, and share this with friends and people you know who may be able to use it, too. Enjoy an occasional glass of wine and keep a sense of humor when things seem really bleak.

It is an understatement to say that Sandy was a devastating storm. No one in the northeast was unaffected. Everyone has friends, coworkers and neighbors who were nailed with loss of power, property and transportation. We all feel powerless to Mother Nature, and it is difficult to figure out where to begin to help.

Right now as I write this, there is another round of weather — this time rain, snow and wind, so we may be in for a season of relentless nastiness. Hopefully we won’t be hit with another Sandy anytime in the near future, and the very worst is behind us as we rebuild and repair. When storms are looming, it is human nature to stock our refrigerators and clear the supermarket shelves of bread. I’m reminding you that I do understand the desire to eat comfort food and hunker down under the covers, but when life returns to normal, and the storm begins to clear, you’ll be proud of yourself if you didn’t let your health efforts fall too low on your priority list. Let’s keep you on your game, even if you lose power and don’t have a refrigerator or stove. Here’s how:

Store wisely! If you do not have a refrigerator and the temperature outside is 40°F or below, use your windowsill, balcony, fire escape or patio as a refrigerator. Store your food out of the sunshine and keep it in a bin if possible.

If you have coolers, you can use your coolers as an icebox – use ice or frozen vegetables and store your perishable items as tightly packed together as possible. If you can plan ahead, freezing water bottles is a good idea so that it keeps your food cold and as the ice melts you have drinking water.

Shelf life 101: If you are wondering what the best produce is to buy, look at how your supermarket is selling your fruits and veggies. You’ll notice that tomatoes, oranges, apples, lemons, onions and melons are sold at room temperature. They do not need the extra chill and are your best bets when you need your produce to last. Buy single servings of the vegetables you want that need refrigeration and eat them right away. A pre-made salad or steamed veggies from a Chinese restaurant can supplement the foods you are eating at home. Even when homes are without power, lots of restaurants and supermarkets run on generators. You may find a market with ready to eat salads or a hot bar that is unaffected.

• Foods that need refrigeration should be eaten within about 4 hours – after that they may not be safe and should be tossed.
• If you open a can and do not finish what is inside, remember to store the leftovers in an airtight container. Oxygen and aluminum cause reactions that can ruin your food.
• If you do not have safe drinking water, use bottled water to wash your produce, or wipe it clean with a damp cloth.
• If you have something that has begun to grow mold, such as cheese, bread or deli meat, do not cut off the mold and eat the rest – some of the mold or bacteria is not visible to the eye and it is not worth the risk of getting sick.

What to buy . . .
You should always have a well stocked pantry, especially in the winter, so take some time to prepare yourself for the season ahead. If you can prepare yourself without the pressure and mad rush of a storm coming soon, do your research and buy canned foods that are BPA free and choose sustainable canned seafood, such as wild canned salmon.

Especially if the power is going to be out for a long period of time, plan on stocking up on these items:

• Shelf stable soy, almond or rice milk or Parmalat® milk in individual portions
• From a regular supermarket, Instant breakfast powder, protein powder or Ovaltine
• From a health food store: Tera’s whey (http://www.teraswhey.com/) and Amazing Grass Amazing Meal (http://amazinggrass.com/)
• Muesli
• Canned tuna fish, sardines, and salmon
• Dried meats, such as jerky – look for turkey jerky and salmon jerky
• Canned beans
• Peanut butter, sesame or almond butter
• Nuts
• Olives
• Sunflower seeds
• Bars such as Kind, Lara
• Crackers such as Wasa, Ryvita, Finn Crisp, Marys Gone Crackers Twigs and Sticks
• Suzie’s thin cakes and crackers
• High fiber cereal or granola – I like Nature’s Path Smartbran
• Fresh fruits (wash thoroughly with drinking water before eating)
• Canned or dried fruits – Look for no sugar added and canned in water or juice
• Fruit leather
• Small containers of vegetable juice
• Fresh vegetables (wash thoroughly with drinking water before eating)
• Olive oil
• Vinegar
• Mustard
• Hot sauce
• Soy sauce

Remember to keep an eye on expiration dates and close your bags tightly to prevent moisture and insects from invading. If your cans are dented, rusty or your safety seals do not pop up, do not eat the food. It isn’t worth having no power and a food-borne illness.

Hopefully you are safe, warm and unaffected by Sandy. Use this list to help you prepare in the future days and months ahead, and share this with friends and people you know who may be able to use it, too. Enjoy an occasional glass of wine and keep a sense of humor when things seem really bleak.

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 am always thinking about food. I studied nutrition because I love everything about food. Of course I love to eat, but I also really enjoy cooking and am not ashamed to admit I sometimes pretend I’m a mad scientist in the kitchen. I think the best way to explore a culture – from Asia to Antarctica – is through the markets, kitchens and restaurants the locals frequent.Anyone really can use food to chat up children, the elderly or anyone on the street!  We all have food stories that are meaningful to us, and its fun to share them. With Columbus Day around the corner, I was interested in giving myself a food history lesson about what the sailors were eating on their voyage to discover new lands. I mean, there wasn’t refrigeration at that time and sailors were at sea for long stretches . . . I think this is a food story worthy of telling.

Before I get to the food part, I knew that in 1492, Christopher Columbus set sail in hopes of finding Asia, but discovered “the new world” instead. I was surprised to learn he was not on the Mayflower (was I duped? Or do I just not remember my elementary school history correctly?). His 3 ships were Nina, the Pinta and the Santa Maria and they carried barrels and barrels of food because the sailors did not know how long they were going to be at sea. On the ship there were:

• Almonds
• Anchovies
• Beer
• Cheese
• Dry legumes: chickpeas, lentils, beans
• Dry salt cod
• Garlic
• Honey
• Molasses
• Olives & olive oil
• Pickled or salted meats (beef and pork)
• Raisins
• Rice
• Sardines
• Salted flour
• Sea biscuits (hardtack)
• Water
• Vinegar
• Wine

Never having eaten something with such a scary name, I was particularly interested in the sea biscuits/hard tack – these were bread-like rolls that were made from flour, salt and water. They had holes in them like crackers and were as hard as hockey pucks. The sailors used them to soak up the broth of stews or soups, or they needed to be dunked in water or beer to be edible. Not popular for their deliciousness, they were rather resilient — when stored in airtight conditions, they would last for up to 6 months and were a staple at every meal. Sounds delish. Sort of.

I needed a minute to think about the lean protein choices, and I have to say it doesn’t sound so bad to subsist on mostly fish: fresh caught fish, salted cod, anchovies and sardines. I am a huge fan of legumes and could be quite happy with chickpeas and lentils – especially after learning that spices were abundant on the ships. I did have to scratch my head at the pickled and salted meats; I mean, how were the meats preserved for months at a time and how were they prepared? The ships did not have sophisticated kitchens – no refrigerators or stoves — and the only way of cooking was by boiling foods over an open firebox called “Fogon.” The sailors had no forks or spoons, and they were given chunks of meat that must have been hard to turn into bites. Each sailor ate off of an all purpose knife that he could use to cut large chunks of meat. The meat had been dried, boiled or pickled, and may have needed to be cooked for a long time in order to be edible. I think it isn’t sounding so bad to have been a pescatarian sailor . . .

Of course thoughts of scurvy raced through my brain (I am an RD after all). . . prior to the 1700’s, British sailors suffered terribly from scurvy, a side effect of vitamin C deficiency; once they began carrying limes on board to prevent scurvy, they were known as Limeys. Many of the sailors who sailed with Columbus suffered from symptoms of scurvy: wounds that failed to heal, fatigue and malaise, shortness of breath, joint pain, vision problems and swollen gums, to name a few. Produce would have prevented this disease, but it spoiled quickly and was not hearty enough to pack on board. Vitamin C is a water soluble vitamin and doesn’t stay in the body as long as the fat soluble vitamins . . . Nutrition research may be a young science, but we learned that a few hundred years ago.

This year I’m going to celebrate Columbus Day with a crock of lentil and chickpea chili, a little sardine spread on my version of a sea biscuit (a Ryvita or Finn Crisp cracker) and to honor the sailors who did not know how to prevent scurvy, I will have chard or broccoli rabe to round out my meal. (Oh, and I’ll also hang out with a bunch of RD’s in Philly for the annual Academy of Nutrition and Dietetics conference!) I didn’t mention that the sailors only had beer and wine to drink, so I’ll lift my sauvignon blanc (most likely with my friend Lauren!)and toast an Ahoy! Happy Columbus Day!

Being the New England and Big Apple girl that I am, I have always felt that fall starts only when I see those little totes of apples in the markets. I have distinct happy memories of apple picking with my family as a kid.  (Although, many of these memories are based on cider and fried dough that we got at check out!)  I remember after school snacks of apples and peanut butter or apple slices with cinnamon sugar or honey as well as homemade apple sauce, apple cobbler and of course, my mom’s and my favorite, caramel apples. Now, I try to celebrate the season of apples with a tad more sophistication. I thought I’d share:

Unlike many fruits, apples have really distinct personalities, based on the variety. They can be crisp and tart, sweet and juicy or anywhere in between. I love the options, because I can go for a different choice, depending on my mood. I’m always trying new apples to see if there is one perfect fav. Each year it seems to change, even though I do have some old reliables (Granny Smith, Pink Lady and Honeycrisp). In the United States, the ten favorite apple varieties are:  

1.       Red Delicious
2.       Gala
3.       Golden Delicious
4.       Granny Smith
5.       Fuji
6.       McIntosh
7.       Rome
8.       Empire
9.       Braeburn
10.       Idared

I think that fruit in a salad can go either way. If not done well, it can make the salad watery or over power the other ingredients. My compromise is slaw, which maintains its crunch and subtle flavors. This apple slaw is true perfection!

Apple, Red Cabbage and Cranberry Slaw

Serves: 8

Time: 30 active minutes, 2 ½ hours total

INGREDIENTS

•          2 1/4 cups thinly sliced New York State (or local) Granny Smith apple
•          5 cups shredded red cabbage (about 1 1/2 pounds)
•          1/2 cup dried cranberries
•          1/3 cup rice vinegar
•          2 tablespoons sugar
•          2 tablespoons white wine vinegar
•          2 teaspoons olive oil
•          1/4 teaspoon salt
•          1/2 teaspoon freshly ground black pepper
•          1/4 cup chopped pecans, toasted

DIRECTIONS

Combine cabbage and cranberries in a large bowl. Combine vinegar and next 5 ingredients (vinegar through pepper), stirring with a whisk; drizzle over cabbage mixture, tossing gently to coat. Cover and chill 2 hours. Add apple, and toss well to combine. Sprinkle with pecans.

Anyone who knows me well will tell you that sliced apples with cinnamon are a staple for me. I love to eat them as a snack, but have raised the standards with this grown up dessert.  The freshness of the apples with the creaminess of the mascarpone is a perfect match.

Spiked Apple Mascarpone Sandwich

Serves: 4

Time: 15 minutes

INGREDIENTS:

•          3 – 4 New York State (or local) Fuji apples, sliced horizontally into ¼ inch rounds (you need 12 circle slices)
•          Juice of 1 lemon
•          1 cup mascarpone cheese
•          1/3 cup dark rum
•          1 tablespoon cinnamon
•          1 teaspoon sugar in the raw
•          Mint for garnish

DIRECTIONS

Mix the mascarpone and rum in a small bowl and set aside. Slice the apples and toss in the lemon juice. On 4 dessert plates, layer the apple slices, and a tablespoon of the cheese mixture twice, so there are 3 apple slices and 2 sandwich layers of the cheese mixture. Combine the cinnamon and sugar and sprinkle lightly over the sandwich. Garnish with mint.

Happy fall, friends. I hope you have fun rediscovering the orchards and trying new appleiciousness. I’ll meet you on the hayride!

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!

I’m not sure about everyone else, but my summer sparkle is starting to dull a little. My hair is slightly crispy and my skin a little lackluster. These are true signs that I have been playing too hard at the pool, on the beach and in the sun, and need to take a moment to replete myself. In effort to pamper myself without a trip to the spa, I’m opening up my kitchen to see what miracle cures there are hiding among my grocery items. I am hopeful that my sense of humor will kick in as I concoct away, and I come out of this pantry-beauty-party hydrated and repaired.

To best energize my skin, I’m going for an avocado mask. Avocado oil really boosts the moisture content and collagen in the skin, so it can be used everywhere on the body – sun exposed areas will benefit the most, as they have been especially robbed of their hydration. The salt is a great exfoliant, so rub this on, and let it sit for 20 minutes before rinsing it off. If someone calls you guacamole face, that’s just part of the fun.

Go Green Face Scrub

Time: Under 2 minutes

Serves: one application

INGREDIENTS

• ¼ cup avocado
• 1 teaspoon parsley
• 2 tablespoons kosher salt

DIRECTIONS

1. Blend in a food processor for 20 seconds.

I love the look of a clean and sparkling smile, but the products and services to get them can really take away from my time that I’d rather be outside. They can be full of artificial chemicals which don’t thrill me. Strawberries contain malic acid which is a safe and easy way to remove surface stains. As a matter of fact, lots of the commercial products out there contain malic acid as teeth whiteners. Make it yourself and look forward to sparkling results. Brush with this recipe once or twice a week and you can skip the long treatments and the cost!

Strawberry Tooth Sparkler

Time: Under 2 minutes

Serves: one application

INGREDIENTS

• One strawberry
• ¼ teaspoon Baking soda

DIRECTIONS

1. Mash the strawberry until it is entirely broken down and then mix in the baking soda.

I know beer is for drinking, and eggs are for eating, but they also make an amazing deep conditioner. Make sure the beer is non-carbonated by leaving it out for at least a couple of hours before using. If you are off to the beach, toss this recipe together when you get back and apply it to your tresses as you empty the car, hose off the kids, shake out the sand and empty the cooler. If you leave it on for 20 – 30 minutes, and then wash and condition as usual, you’ll have shiny, shiny and healthy hair that shows no sign of time in the sun.

Go Deep Homemade Conditioner

Time: Under 2 minutes

Serves: One application

INGREDIENTS

• 2 egg yolks
• 8 oz flat beer

DIRECTIONS

1. Mix the eggs and beer to smooth texture.

Have fun, my fellow beauty scientists. Pamper yourself with your pantry. Don’t forget to take before and after photos, and coast through the rest of the summer restored and rehydrated!

Traveling to tropical beaches for a relaxing, pampering getaway? Bring that smart AND sexy side out to stay safe on your trip! If we are not prepared, many of the beautiful places we choose for our relaxing vacation spots can be hazardous to our health. 75% of travelers report some health problem during trips abroad or when they return home. Up to 10% of travelers have infections/illnesses connected to their skin…yuck! Stay safe by staying up-to-date on travel advisories and know how to spot possible infection: The CDC has an extensive traveler’s health information website. Check it out here.

NLT: Don’t freak out about a possible skin infection as there are usually many ways to treat them. See a doctor and head to the emergency room ASAP, but in the meantime, be prepared with an all-natural skin remedy from Native Remedies. Monster bug-bites? Try an anti-itch cream that uses natural oils and flower extracts to sooth the skin. Get a cut or scrape and think it’s infected? Use their 100% herbal solution that will cleanse the wound.  Besides these first-aid kit must-haves, there are also many other natural, healthy skin products, like an herbal skin cream to help sooth that sunburn and help the skin heal.

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!

With back yard barbeques, all day beach parties, family picnics in the park and grandiose fireworks displays, Independence Day isn’t just any ‘ole holiday – it’s a country-wide party and everyone is invited!

The 4^th of July represents the pinnacle of summer and gives us the opportunity to indulge in many of our favorite traditional pastimes from parades to outdoor concerts. However, with all the festivities and flag-waving, it’s easy to forget about the achievements of our forefathers that won us all this freedom in the first place. So we made it our patriotic duty to provide you with a few 4th of July fun facts to sharpen up your Independence Day IQ.  Now you can impress your friends as you sing Happy Birthday to America!

First, a little History Lesson:

• The Declaration of Independence is considered to be the founding document of the United States of America.
• Americans celebrate Independence on July 4 which was the day that the Declaration was adopted.
• John Hancock was the first and only person to sign the Declaration on July 4, 1776- the remaining 54 delegates did not sign until August 2, 1776.
• The Declaration explained the justifications for separation from the British crown.
• Thomas Jefferson, the actual author of the Declaration, wrote it in under 3 weeks.
• Thomas Jefferson died on July 4, 1826- the 50th anniversary of the adoption of the Declaration of Independence.

Now, some Fun Facts by the Numbers:

Once – The number of times that ringing the Liberty Bell caused it to crack.

31 – Cities in America have “liberty” in their names. 11 have the word “independence”.

1870- The year that Congress decided to make Independence Day an unpaid holiday for all federal workers. Another act was passed in 1938 which made this holiday a paid one!

2.5 million – In July 1776, the estimated number of people living in the newly independent nation.

311.7 million – The nation’s estimated population on this July 4th.

More than 1 in 4 – The chance that the hot dogs and pork sausages consumed on the Fourth of July originated in Iowa. The Hawkeye State was home to 19.0 million hogs and pigs on March 1, 2011. This estimate represents more than 1/4 of the nation’s estimated total. North Carolina (8.6 million) and Minnesota (7.6 million) were also homes to large numbers of pigs.

Over 1 in 3 – The odds that your side dish of baked beans originated from North Dakota, which produced 36 % of the nation’s dry, edible beans in 2010. Another popular 4th of July side dish is corn on the cob. Florida, California, Georgia, Washington and New York together accounted for 68 % of the fresh market sweet corn produced nationally in 2010.

68 – The number of hot dogs and buns that world record holder Joey Chestnut of San Jose, Ca ate at Nathan’s Famous Hot Dog Eating Contest in Coney Island on the last 4^th of July. He hopes to beat it this year.

81 million – Number of Americans who said they have taken part in a barbecue during the previous year.  Most likely, a lot of these events took place on America’s Birthday!

NLT:

Want to celebrate your new and improved Independence IQ?  Check out AOL’s rather sophisticated scoring system which calculates a Percentage of Awesome for 15 of the country’s best fireworks displays.

Fourth of July is never celebrated exactly the same for me, but it always makes me nostalgic for my New England childhood roots. I am a sea and sand girl at heart, but on Independence Day there is something nice about celebrating on a blanket spread on bright green grass, by a band playing classic Americana, with a picnic. Boston has the Commons, Washington DC has the Mall and LA has Americafest. Although I have to admit it is not something I think about enough, I do feel lucky to be an American; and the reason we are celebrating should be thought about as much as the festivities that go along with it. In honor, I’m packing a red, white and blue picnic, replete with delicious and healthful fixins’ to savor the day. While taste and health is foremost in my planning, you’ll notice the picnic is all about the preparation and the recipes are casual – you don’t need to measure or stress over the oven. Set yourself up for fun by spending a few minutes planning and you can relax the whole day long. Join me in spirit, wherever you are in the country, and lay back on your blanket as we oooh and aaah to the fireworks.

Picnic supply list:

• Picnic blanket
• Hand sanitizer and wipes
• Sunscreen
• Water
• Frisbee, balls, playing cards, books/magazines, water guns
• Paper towels/napkins
• Paper plates, forks, serving spoons, spoons and cups
• Bag for trash
• Hats

For the cooler:

• Patriotic Fruit salad – Red (raspberries or strawberries) White (apples) Blue (blueberries). I like to add a splash of fresh lemon to really bring out the flavors and keep it fresh.
• Freedom Greens* – Salad made with Arugula, red cherry tomatoes, red potatoes, red onions, sliced thin, white hard boiled eggs, Nicoise olives, grilled asparagus and albacore tuna (look for the pouches that do not need to be drained or refrigerated), blue dried blueberries, lemon wedges.
• 4^th of July Pie (see recipe)
• Water
• Seltzer

* For the freedom greens, I bring the ingredients deconstructed and let guests assemble their own salad on their plates. This lunch is delicious and super healthy. It also stays in the cooler for a longer amount of time than most entrees, so you don’t have to stress about food safety as much. You can play with it: add artichokes, avocado or your favorite salad ingredients. Dress with lemon.

For the picnic basket:

• Firecracker spiced nuts (see recipe)
• Independence appetizer – Blue and white tortilla chips (choose organic, low sodium) and red (tomato) salsa.  You can make your own chips by baking corn tortillas the night before. For this appetizer, play on the red, white and blue theme with other things to dip in your salsa – for example jicima and fennel are white and more healthful than the chips; or go for blue chips, chips such as Food Should Taste Good blue corn tortilla chips. Blue foods are hard to find, so be creative!

Recipes:

Firecracker Spiced Nuts

Time: 5 active minutes, 50 minutes total

Serves: 4

INGREDIENTS

• 2 Tablespoons Orange Juice
• 2 Tablespoons 5 Spice Chinese Powder*
• ½ teaspoon Kosher Salt
• 2 cups raw nuts (almonds, cashews, pistachios, peanuts or any combination)

DIRECTIONS

1. Preheat oven to 250 degrees Fahrenheit
2. Combine orange juice, Chinese powder and salt in a large bowl and add the nuts. Toss to coat them well. Spread on a rimmed cookie sheet to make an even layer
3. Bake, stirring every 15 minutes until they are dry. Let cool completely and store in an airtight container for up to 3 weeks.

* Chinese powder is a combination of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Find it in the spice isle at the supermarket.

4^th of July Pie

Time: 20 minutes

Serves: 4

INGREDIENTS

• 4 oz crème fraiche
• 4 oz fat free sour cream
• 16 oz low fat strawberry yogurt
• 1 pint Strawberries, sliced lengthwise
• Blueberries
• 4 clear cups

DIRECTIONS

1. Mix the crème fraiche, sour cream and yogurt together. For the picnic, store in an airtight container in your cooler until you are ready to serve.
2. When you are ready to serve, layer the yogurt mixture, the strawberries, the yogurt, the blueberries in the cups to make a beautiful parfait. Garnish with a few extra berries.

Don’t forget to set your playlist with America the Beautiful, Yankee Doodle and the Star Spangled Banner. Have a happy 4^th of July, my fellow patriots. I hope your whole day is firecracker-tastic.