It’s time to hit the beach! As the summer sun glows, it seems we are all flocking to the sandy shores for some much needed relief. With so much time spent on the sand and in the ocean this month, why not turn beach time into gym time? Ever tried jogging on the sand? It’s a more intense workout than simply running on pavement, and it burns more calories. Sand provides natural traction and resistance that encourages your muscles to work harder. Research shows that running on sand also increases the strength of your ankles, knees and muscles and is less strenuous on your joints. All of this means you are less likely to develop injuries. Burn more calories and prevent injuries? Now that’s what we call exercise! Not a runner? That’s ok! The beach also provides a perfect platform for a strength training workout. From squats to lunges to curls, the beach is a perfect place to set up your own personal gym. And the best part is that once you work up a sweat, you’re only steps away from a refreshing dip in the ocean.

NLT: Looking for a way to kick start that beach workout? We love celebrity trainer David Kirsch’s “Gym in a Bag.”  It comes with a set of wrist weights, a medicine ball and even a DVD that you can use when you’re off the beach. And if that wasn’t enough, it all comes delivered in one easy-to-carry bag, so that you can take your workout from home to the beach in an instant. With gear that accessible there really are no more excuses for skipping a workout on the go. http://davidkirschwellness.com/_product_20004/DAVID_KIRSCH%27S_GYM_IN_A_BAG

August is one of our favorite months. Why? It’s the month of vacation! For many of us, this means one thing…roadtrip. Wind blowing through your hair, the open road at your finger tips, your favorite tunes blasting through your speakers…and fast food filling your stomach? With highways lined with fast foods chains, convenience stores, bags of salty snacks and sugar packed sodas, roadtrips can quickly become healthy eating disasters. Did you know that in the U.S. more than 100 billion dollars is spent on fast food each year? Yes – billion! In case you haven’t heard, fast food is high in sodium, sugar, and calories, which we know can quickly pack on the pounds. Research shows that adults eating at fast food restaurants consume about 200 more calories per day than those who do not eat fast food. That means in a 2 week vacation you can pack on almost a pound! But just because you’re on vacation doesn’t mean your Nutritious Life has to be, too. Occasional indulgences, we like to call “conscious indulgences,” have a place in your diet, but your whole vacation does not need to be one big overindulgence.

NLT: Pack a healthy snack bag loaded with individual bags of mixed nuts, whole grain crackers, natural peanut butter, and turkey jerky (Check out our Nutritious Life Shoppe for more options). Always stop at fruit stands along the road to pick up local produce. Invest in a portable cooler so you can keep more substantial snacks like hummus and veggies or low fat cheese and turkey slices within arm’s reach. We love this one from Uncommon Goods – it not only will keep your healthy snacks cool, but you can even hook it up to your iPod for your own portable boom box! Now that’s one cool cooler! http://www.uncommongoods.com/product/woody-cool-tunes-cooler-bag?source=family.

‘Tis the season of….beer? Yes, it’s the season of the summertime brew. With beer gardens gaining popularity and outdoor happy hours a must during the steamy days of August, many of us like to indulge in a seasonal beer. From wheat ales to sweet pilsners to classic pale ales, we find ourselves ditching traditional light beers in favor of these summertime selections (topped with a nice slice of lemon or orange of course!). Many are crisp, refreshing, and low in alcohol, which can trick us into thinking that they are a “light” choice. But don’t be fooled! While most are light in color, they can be heavy in calories. These summertime favorites can range anywhere from 150 to 200 calories each. That’s twice the calories of a traditional American light beer! And we all know that one beer can quickly turn into 2 or 3 or 5. They may be refreshing in the heat, but your waistline will not thank you come September.

NLT: Can’t give up the beer? Stick with tried and true Amstel Light. With just 95 calories in a 12 ounce glass, this is the perfect any-season beer! Better yet, opt for a more figure-friendly cocktail like a white wine spritzer. Simply take 4 ounces of your favorite white wine and combine with 4 ounces of no-calorie sparkling water. Add lots of ice and a slice of lemon and voila! – a refreshingly delicious and oh-so-light cocktail. This simple substitution can save you more than 100 calories per glass (compared to a regular cocktail) and keep you hydrated in the heat of summer. Want to add some bling to your cocktail? Check out these “Cool Jewels” ice cube trays in the shape of diamonds. Transform your figure-friendly cocktail into a girl’s best friend! http://www.worldwidefred.com/cooljewels.htm.

It’s a Nutritious Life End of Summer Challenge!

We are in the home stretch of summer, so why not end this sunny season with a challenge?! We have all the motivation you will need to jump start your weight loss: If you sign up for a 4 or 8 session package and lose 8 pounds by August 31, we will throw in a free 30 minute follow up session! That’s right, start your Nutritious Life today and by Labor Day you could drop a pant size and gain a healthier you!

Call our office at 212.414.4077 to learn more.

Have you ever wondered what Nutritious Life really is?

“Nutritious Life” is a new way of looking at nutrition.  It reaches beyond a good diet and takes a whole person approach to health and wellness, both inside and out.  We teach people to listen to their bodies and empower them with the support and tools they need to create change towards an enriching and balanced life.

There are 8 pillars that make up a Nutritious Life, all equally important to personal well being. These pillars are as follows:

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. It is a must to get your water in. Water also helps us feel clean, healthy and refreshed. The lemon in water helps detoxify our liver keeping it in greater health to metabolize the food we consume.  Begin every a.m. with water and a slice of squeezed lemon. Take a tea break for green, black, white or herbal mid-morning and mid-afternoon.

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 you focus on how good you feel fueling yourself with the best foods you will continue to be motivated to eat these foods.  Then the benefits from skin health to weight loss, and all that’s in between, will follow.

Exercise Steady

Aside from burning calories, exercise is important because when you exercise your body releases endorphins which make you feel good and motivate you to eat well, do your job well and simply be happy! Weight bearing exercises increase muscle mass which in turn burns more calories even while you are sitting on the couch.  Interval training is also important to help rev your metabolism for hours after you have left the gym. Try 30 seconds at your max followed with 2 minutes at a more relaxed pace.

Pamper Thyself

Treating yourself to something special can have emotional and physical benefits. Simple small indulgences, like a manicure, massage, or bubble bath can make you look and feel great. The time that you spend caring for yourself physically can reap huge mental and physical rewards.

Sex Ed

Is there a link between low libido and weight? Absolutely! The good news is that not only does losing weight help your sex life, but having sex also helps with your weight loss.  First of all, while it’s not (usually!) as strenuous as an afternoon of tennis, sex does burn calories. Second, researchers know that 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.

Sleep Deep

When you are well rested you make better food choices, have more energy to go the gym, walk to work or take time for your favorite activities. When you are not well rested, your defenses are down and you are more likely to overeat and make poor food choices. One more thing… Ever heard of cortisol? Lack of sleep makes this hormone rise as well! You can improve your sleep by practicing a calm ritual before bed. Try dimming the lights in your bedroom and reduce stimulation by turning off the TV, computer, and yes even your Blackberry!

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 you don’t eat more due to stress you can still gain weight due to stress. To make matters worse, stress also causes an increase in appetite… We all know what that does! Make time in your day to unwind and reset. Take 5 minutes to sit quietly and practice deep breathing or go for a walk outside for a breath of fresh air.

Your World

The environment that surrounds us can impact both our mental and physical health.  There are some aspects of our environment that we can’t always control – like the traffic or the construction down the street. But there are plenty of factors that are within our reach and can make a big difference in our lifestyle and mood.  For example, make a clutter-free zone in your office or home or turn off the TV when you aren’t really watching.

Ever wish you could invent new foods? It’s something I hear often from my clients.  After a few weeks or months of following a weight-loss plan, it’s easy to lean too heavily on the same few foods and meals. (Your refrigerator just called, and it’s really tired of yogurt!)

So while I can’t conjure up a variety of broccoli that tastes like chocolate or transform salad greens into pasta or create a new type of healthy fat, I do know there are hundreds of tricks to put new zing in your old standbys.

Some of my favorites:

Shake up your yogurt routine

*Make it savory: Instead of adding fruit, cinnamon or honey to your yogurt, add ¼ cup of chopped cucumbers, ¼ cup of tomatoes, ½ teaspoon of olive oil, and a dash of red wine vinegar for a tangy, Mediterranean-inspired snack.

*…Or dessert-worthy: Add 1 tbsp of natural peanut butter and 1 tsp cocoa powder for a peanut-buttery chocolate treat.

Add sex appeal to sandwiches

*Try something richer: Spread on a healthy fat, like hummus, mashed avocado or a nut butter.

*Crunch it up: Sprinkle sliced almonds, walnuts, or cashews on turkey or grilled chicken wraps.

*Make it ethnic: Mango chutney or spicy salsa can give your sandwich some flavor pizzazz.

Get creative with calcium

*Be childish: Experiment! Create your own chocolate milk with low fat milk and cocoa powder – it’s a great way to indulge while getting in important nutrients.  Try mixing and matching non-dairy milks for a creamy treat.  Almond milk and hemp milk is a great place to start.  How about adding this combo to your morning coffee for a unique, bone-building latte.  Or simply add some flavored soymilk to your morning oatmeal. 

*Pair it with produce: Top pear or apple slices with 1-2 ounces of low-fat Swiss, goat, or mozzarella cheese.

Or maybe it’s not one type of food you’re bored with, but an overall case of the flavor blahs. If so:

*Turn up the heat: Cayenne pepper, red pepper flakes, wasabi or hot sauce makes so many dishes more interesting, from your morning eggs to your evening chicken breast!

*Rediscover zest: Add fresh lemon or lime juice, white balsamic vinegar, pomegranate champagne vinegar or ginger rice vinegar to kick up the flavor profile of savory dishes, especially fish.

*Make it earthy: Add mixed mushrooms (shitake, Portobello, Oyster) to tomato sauce, stir fries or tacos for a woodsy, hearty flavor.

INGREDIENTS

• 4 to 6 large shrimp, raw
• 2 teaspoons live oil
• ¼ teaspoon garlic salt
• ½ teaspoon pepper
• Steamed asparagus
• Mixed greens and 1 teaspoon Dijon Vinaigrette

DIRECTIONS

1. Thread shrimp on skewers and lightly brush with the olive oil.

2. Season with salt and pepper.

3. Broil 3 to 5 minutes per side, turning once.

WHY WE LOVE THIS RECIPE

When we think of protein, we tend to think of meat or eggs.  We often overlook these little crustaceans, which are a great source of lean protein, not to mention, vitamin B12, vitamin D, iron and selenium.  A wonderfully nutrient dense food, shrimp is also extremely low in fat and in calories.  And did we mention omega-3 fatty acids?  That’s right. Shrimp, like other shellfish is a naturally great source of omega-3 without the high levels of mercury that bigger fish may contain.  If you’re bored of the usual chicken kebab, try shrimp kebabs this summer on the BBQ instead.  Kids love these bite sized little suckers, too!

Nothing says summer quite like the sun, the beach and a BBQ. But before you fill up that gas tank and fire up the grill, it’s important to remember this: while BBQ meats can create a delicious summer meal, high temperature grilling can quickly turn that perfect meal into carcinogen-carrying fare. Here is a quick refresher to help keep this BBQ season healthy, delicious and carcinogen-free:

What happens when you BBQ foods?

In general, there are two types of chemical reactions that occur when you BBQ foods.  First, fat drippings from meat create smoke that is full of chemicals called PAH’s  (polycyclic aromatic hydrocarbons).  When the smoke surrounds the meat during the cooking process, it transfers these carcinogenic PAH’s onto the meat itself.

In addition, when you grill meat at high temperatures (about 300˚ F or above) and for long periods of time, a reaction in the food occurs, creating HCA’s (heterocyclic amines).   Most HCA’s are found in meat that has been fried or grilled, two different high temperature cooking methods.  Lower temperature cooking methods like boiling, baking or poaching tend to produce the least amount of HCA’s.

It’s also important to remember that both charcoal and gas grilling expose foods to high temperatures.  However, with gas grills you have the option of controlling the flame, and therefore the temperature.

Why should I care?

While researchers still aren’t quite sure how much char is too much for human consumption, what we do know is that PAH’s and HCA’s cause cancer in animals.  The research in humans is not as abundant but preliminary research has shown a high correlation between colon, pancreatic and prostate cancer and HCA exposure.  Bottom Line: you want to try and limit your exposure to them as much as possible.

What can I do?

Don’t ditch the BBQ this summer, just use these simple tips to become a more carcinogen-conscious griller:

• Grill, Don’t Burn – Remember to cook meat until it is brown, not black.  Aim for cooking meat until it is medium rather than well done.

• Go Lean –Lean meats are not only great for heart health, but can also help stop the formation of PAH’s.  Since fat drippings are key to PAH development, less fat means fewer carcinogens. Your heart will thank you, too!

• Put Time into Prep – Marinating meat before cooking helps lessen HCA formation.  Also, try cutting meat into small pieces as they will cook faster and spend less time on the grill, reducing the likelihood of carcinogen formation.

• Trim the Burn – HCA’s are only found in burned or charred parts so remove any burned parts before serving.

• Load up on Veggies - As the buildup of carcinogens is associated with grilling protein rich foods like chicken and steak, vegetables do not create these carcinogens when burned.  So load up the veggies on the grill.  Try grilling corn, asparagus or carrots.

INGREDIENTS

• Tomato Dill Soup
• 2 cloves garlic, minced
• 1 onion, chopped
• 1 (28 oz) can, peeled and diced tomatoes
• 1 (10 ½) ounce can chicken broth
• ½ tsp dried dill weed
• ¼ tsp salt
• ¼ tsp pepper
• 1 bay leaf

 DIRECTIONS

1. Sauté garlic and onion in pan with non-stick cooking spray and a little olive oil if needed, until tender.
2. Add tomatoes and chicken broth, and then season with dill, salt, pepper, and bay leaf.
3. Bring to a boil and then reduce heat.
4. Simmer for 45 minutes.
5. Remove from heat.
6. Remove bay leaf and transfer to a food processor or use an immersion blender to puree.
7. Serve cold with fresh dill sprinkled on top.

 WHY WE LOVE THIS RECIPE

Tomato season is almost here and while eating them raw in salads is a delicious way to pack in those antioxidants, sometimes you want to have your tomato (on the side) and eat it too.  Try making this refreshing, super low-cal, delicious soup.  Perfect on a warm summer’s day, this soup is an ideal companion to any meal.  Throw in some chopped veggies – try cucumber, avocado, celery and bell peppers – and your ideal summer day just got itself and ideal summer meal.

Still struggling with that New Year’s resolution to get organized? Well as the official halfway point to next year, July marks the perfect time to revamp those goals. The average person wastes close to 20 minutes a day looking for misplaced items in the office or on the computer. That’s 140 minutes a week, 600 minutes a month and 7,300 minutes a year…that’s almost five days a year spent just looking for misplaced items! Think of all the better things you could be doing with your time. There’s no better time to get organized than the present.

NLT: When you go out for a jog, do you find yourself stuffing keys, phone and chapstick into your socks, shoes or even your sports bra? Come on, we’ve all done it! And while we applaud your creative efforts, the fight is over—there is a solution. Kathy Kramer, the mastermind behind Invisibelt, created a new product called Bootywrap that lets you leave your worries behind you—literally! The wrap is meant to be tied around your waist and look like a light sweatshirt. Don’t let its sleek design deceive you, though. The wrap is full of zippered compartments and sleeves for storing anything you can’t leave home without, leaving you hands free—how liberating. Another plus: the Bootywrap covers your booty (duh) so you can feel comfortable anywhere. Do yourself a favor and get rid of that embarrassing fanny pack from the 80’s and try it out. Trust us—once you go bootywrap, you’ll never go back.
http://www.bootywrap.com