Do long summer days leave you feeling worn-out and tired? As much as we all love fun in the sun, the extra daylight hours can come at a price. According to a national health survey, nearly a third of all American adults report getting less than six hours of sleep per night. Long hot days can throw-off sleep patterns, making matters worse for many people. One culprit is that extra daylight hours can make us want to go to bed later, but an early sunrise can prevent us from sleeping in to make up the lost time. Plus, when warm weather drives people outdoors, your neighbor’s backyard dinner party can spell trouble for your sleep habits. To avoid a sleepless summer, it’s important to maintain good sleep habits throughout the year, starting with the environment in which you fall asleep. Keep your bedroom dark and cool to mimic the nighttime and block out the rest of the world with earplugs or even a white noise machine. You can still get your Zzzzzzzzzzzzs after all, even if the sun has only just started setting.

NLT:  Need some help drowning out the summertime late night buzz? Soft and cozy Sleep Phones play soothing nature sounds to help you fall asleep faster and deeper. Prefer the hum of instruments? Their instrumental songs are created with binaural beats technology, which research has shown helps soothe your brainwaves, lulling you into a deep, lasting sleep.

50 Shades of Grey is doing for women’s libidos what Dr. Ruth did for sex lives in the 80s by breaking taboos and steaming up bedrooms across the globe. Spicing up your sex quotient with some lady-friendly erotica can lead to more regular romps in the boudoir and greater happiness. Researchers estimate that increasing intercourse from once a month to once a week is equivalent to the amount of happiness generated by earning an additional $50,000 in income. Now that’s a lot of happiness!  So keep pushing the envelope in the bedroom and get ready for a stronger sense of well-being and overall joy.

NLT: If you’ve got a taste for literature that’s a little, well, shall we say explicit, then check out the steamy sex scenes in Jill Kargman’s The Rockstar in Seat 3A. An ideal beach or airplane read (if you are looking to keep your sexy reads under wraps), the title won’t divulge the sultry content to others. We promise you will NOT want this story to end…Don’t mind showing the world what has you so enthralled? Try Best Woman’s Erotica 2012 for a collection of short stories by different authors that cater to a variety of tastes.

Wondering what to get Dad for Father’s Day? It’s that time of year again, so we went straight to an expert to school us on the best gifts of 2012 for Dads, DaDas, and Daddies. Melissa Meyers, Founder of PageDaily, compiled her faves, and there is something for every type of Dad from sporty to techie to everyone in between…make this the year to WOW him!

Sporty:  Timex Ironman Global Trainer GPS, $300

This watch monitors Dad’s pace, speed and distance for various sports including running, swimming and biking in real-time. It’s waterproof and super durable for even the toughest of workouts, and comes with software to help him analyze his data.

Adventurous: Give an experience by Great American Days, prices vary

For the dad who has everything, you can treat him to an unforgettable experience of his dreams.  From hot air ballooning to racecar driving, Dad can book his “Great American Day” at his convenience and on your dime.  This is also a great way to plan to spend some quality time with Dad.

Wine Connoisseur: Tasting Room samplers, $19.99 and up

Bring the wine tasting home with a sample from TastingRoom.com. Each sampler contains six mini bottles to try, and you can purchase full-size bottles and wines by the glass as well.  The “Super Flights” package includes samples and a gift certificate for two bottles of Dad’s favorites.  You can also get him a membership for monthly samplers to try and enjoy.

Fashion: Jack Robie Shirts, $95 and up

Whether your Dad is into style or could use a little sartorial help, he will love the great fit and feel of Jack Robie shirts.  These classic oxfords are made in the US and come in amazing prints and colors Dad is sure to love.

Pampered: Otter Creek Real Tree Set (for Grooming), $54

Otter Creek makes grooming products for the man who doesn’t admit he likes to be pampered (but you know he really does)!  The natural ingredients like green tea and chamomile are great for his skin, and the manly names like “Grit Happens” Body Wash and “Hair of the Dog” shampoo are clever and cool.

Foodie: Cutting Board by Bobby Flay, $55-140

Celebrity Chef and grilling guru Bobby Flay handpicks his favorite kitchen essentials for OpenSky, the fabulous commerce website featuring top product curators in every lifestyle category.  When Dad tells you how much he loves his gorgeous new imported cutting boards from Italy, just tell him Bobby helped you pick it out.

Techie: Wireless speaker from Brookstone, $99.99

The gadget guy in your life will love this wireless portable speaker.  The Bluetooth technology works with his smart phone, MP3 player, laptop or tablet, and can also be used to take calls on speaker.  The amazing sound quality and sleek design amplifies his favorite music, movies and games without any extra cords or software.

Melissa is the go-to girl for all things fashion, beauty and living. As the Founder and Chief Creative Officer of PageDaily, she shares celebrity and expert tips, tricks and product picks and offers great advice on what to try and buy. She is a tastemaker who curates the best new gift ideas, beauty products, styles and trends for the website and shares her hand-picked discoveries through emails, articles, blogs, videos, social media and television.  Melissa has appeared on TV as a lifestyle contributor for NBC’s Today Show and Weekend Today in New York, New York Live, Better.TV, Fox’s Good Day New York among others.  Melissa is also a curator for OpenSky, an expert for TheGift.com and has contributed and been featured several publications including People Style Watch and Hamptons Magazine. 

When someone says cardio, do you think treadmill, bike, elliptical?  The word on the fitness street is that rowing is the new “it” cardio. You may have seen this contraption (known as an ergometer) sitting in the corner of your  gym, and never really thought twice about it, or really how it could possibly give you a good workout, if one at all. Well, listen up: some statistics say rowing burns the most calories, in the shortest time, with the least perceived exertion. Anti-exercisers of the world, this is for you! The typical ho-hum treadmill running session can do many great things for our bodies, but it can also wreak havoc on our joints, ligaments, and tendons. Not necessarily the case with rowing. With 60% of the workout coming from the legs, 20% from the core, and the other 20% from your arms, you will hit all your major muscle groups, minus the pounding on the joints…Talk about (softly) multitasking!

NLT: Before rowing got its new found fame, you would have to row solo staring at a wall.  Now, fitness gyms all over are jumping on the boat, so to speak, and offering their own rowing classes. Equinox offers a new class called “Shockwave” which is about 30-45 minutes of rowing and circuits of strength training to buff your bod. Some rowing exclusive gyms are popping up around town, too. “Go Row” in Hoboken NJ is a new fitness studio that offers rowing only classes. Go to a class and sweat on a high-tech rowing machine which creates the feel of being on the river with a circulating fan said to simulate the rush of water. To me, that sounds like a great way to burn calories, be social, and get some peace of mind. Not in NYC? No problem. Cities all around the country have rowing gyms…just ask Google. Who knows, you might just find a new exercise to row yourself slim!

What happens when happy hour turns into happy hours? A study from Brigham and Women’s Hospital found that one glass of wine might help prevent women from gaining weight.  Caveat: more is not better, as multiple glasses can have the opposite affect. If you are starting to spend the  warm, breezy Friday evenings on your deck with a drink in hand, enjoy every sip of those 4 ounces and then reach for the seltzer!

NLT: If you want to eliminate your happy hour alcohol but still partake in the fun, try Ariel Vinyards wine.  These grapes are sustainably grown and fermented like their alcoholic counterparts then dealcoholized before being bottled.  This provides a quality taste minus the headache (and a third of the calories). They even tell you what to pair each varietal with…  Cheers!

The Journal of Public Health Policy estimates big food companies spend up to 10 billion dollars a year in marketing (mostly junk foods).  As you cruise down the aisle of “healthy” snack foods, don’t be fooled by imposters.  Always turn to the ingredient list and food label to investigate whether the product will truly help you look and feel your best.  Ingredients are listed in order of how much is actually in the product, so vegetables, fruits, seeds, etc. should always be at the front of the list.  Also, check for added sugar, which can be listed in many forms, such as corn syrup, dextrose, and evaporated cane juice (click here for a complete list).

NLT: We are busy and often eat on the run, but all packaged snacks are not created equal. DITCH THE DUDS! Navitas Naturals Power Snacks are one of our fave on-the-go options. They have no added sugar, are gluten and dairy free, and high in fiber and vitamin C. Whether you are craving something light and fruity or decadently dark, they have a flavor for you (we love Cacao Goji Superfood and Citrus Chia Superfood!). Keep ‘em in your bag and avoid the dreaded vending machines!

Father’s day is coming up and I cannot wait to celebrate the Dads I know and love. I always feel warm and fuzzy when I catch a man in a moment of parenting. I could watch a father cut his child’s food or handle a scraped knee with empathy that isn’t pulled from watching others do the same thing. Tempting as it is to succumb to honoring dad with a 1950’s style Father’s Day, this year I encourage you to avoid buying the giant steak, 12 pack of beer, trough of potato salad and dad’s dream dessert. You can bring back the “Father knows best” sentiment and honor him with a manly meal that also shows you care about his health and plan to celebrate many more Father’s Days together.

We don’t like to discuss it, but as men age and their testosterone levels decrease; their risks of diseases such as diabetes, cardiovascular disease and certain types of cancer increases.  Diet and lifestyle plays a huge role in preventing dad from getting these cooties. Play a round of golf with him, take a long walk or help him in the yard, and then make him a Father’s Day dinner that is as good for him as it tastes. Here’s the menu:

Heart and Choke Salad

Made-Over Meat and Potatoes

Carefully Creamed Spinach

Spiked Berries & Cream

Heart and Choke Salad

If you know me at all, you know how I adore artichokes. Hearts of Palm are also a favorite of mine. Artichokes are full of antioxidants, are high in  heart healthy and colon cleansing fiber, great for the liver, protective of the heart and improve digestion. Eat them. Hearts of Palm is full of iron and calcium and low in calories. Delish.

Time: 20 minutes

Serves:  4

INGREDIENTS:

• 1/3 cup olive oil
• 2 tablespoon rice vinegar
• 1 teaspoon sugar
• Pinch of salt
• Pinch of pepper
• 14 ounces hearts of palm, drained
• 14 ounces artichokes in water, drained
• 1 cup cherry tomatoes, halved
• 1 avocado, cubed
• 2 cups arugula

DIRECTIONS:

1. Mix together the olive oil, vinegar, sugar, salt and pepper.
2. Cut the hearts of palm into circles and add the tomatoes, and avocados to a bowl.
3. Dress the vegetables with the dressing and serve over the arugula.

Made-Over Meat and Potatoes

Tenderloin, tenderloin, tenderloin. You can choose beef tenderloin, turkey tenderloin or pork tenderloin, you’ll get a super lean cut of meat that cooks simply and quickly and is reliably delicious. Note, if you time this right, you’ll take the potatoes out of the oven 10 minutes after the tenderloin. 

Pork Tenderloin

Time: 30 minutes

Serves:  4

INGREDIENTS:

• 16 ounces pork tenderloin (can be turkey or beef, you will probably need 2 tenderloins)
• 2 Tablespoons Dijon mustard
• 2 Cloves of garlic, chopped
• Sprinkle of salt
• Sprinkle of pepper

DIRECTIONS:

1. Preheat oven to 425 degrees. Season the pork with salt and pepper to taste.
2. Mix the mustard and garlic together and rub all over the tenderloin.
3. Heat a large nonstick ovenproof skillet over medium-high heat.
4. Add the pork and sear until all sides are brown, turning occasionally, about 5 to 7 minutes.
5. Transfer the pan to the oven and roast until cooked through, about 15 minutes.
6. Let the pork rest for 10 minutes.
7. Slice the pork into medallions.

Spicy Potato Salad 

Red potatoes aren’t just an aesthetic whim for the nutritional artiste. They contain anthocyanins, pigments that act as antioxidants, which are great at fighting cancer.

Time: 45 minutes

Serves: 5

INGREDIENTS:

• 6 white potatoes, rinsed
• 6 red potatoes, rinsed
• 3 stalks of leeks, rinsed well
• 3 garlic cloves, minced
• 3 Tablespoons extra-virgin olive oil
• 2 Tablespoons Organic Omega-3 Naturenaise*
• 2 teaspoons red cayenne pepper, dried powder
• 2 teaspoons chives, dried
• 1 teaspoon ground black pepper
• 1 teaspoon sea salt (optional)

DIRECTIONS:

1. Preheat oven to 425 degrees Fahrenheit
2. Cut potatoes into quarters and place into medium medium dish.
3. Pour extra-virgin olive oil, cayenne, ground black pepper, and sea salt over the potatoes; and toss.
4. Evenly distribute the coated potatoes inside a baking dish. Place into pre-heated oven to cook for approximately 30 minutes or until potatoes are cooked through.
5. Cut the stems of the leeks off and any dried leaf tips of the dark green tops. Slice in half lengthwise. Rinse again to remove any dirt from the inside of the leeks.
6. Slice the leeks crosswise to separate the dark green tops from the white.
7. Slice both the tops and the bottom part of the leeks lengthwise into strips 1/4 inch to 1/2 inch wide. Keep the dark green tops and the bottom part of the leeks separate.
8. Pour 1 tablespoon of extra-virgin olive oil into a medium skillet and place the pan over medium-high heat.
9. Add the dark green part of the leeks, garlic, and chives. Let cook for about 5 minutes. Stir occasionally.
10. Add the light green-white bottoms. Simply place them on top of the cooking dark green strips. Reduce the heat slightly. Let them cook for two minutes. Set aside until potatoes are done.
11. Toss roasted potatoes, leeks, and Natureaise in a serving bowl and serve.

*Made with soy milk, high oleic sunflower oil and flax seed oil, this mayonnaise is a more healthful alternative to conventional mayo.

Carefully Creamed Spinach

Iron rich and full of antioxidants, vitamins and fiber, what’s not to love when it comes to spinach?

Time: 15 minutes

Serves: 4

INGREDIENTS:

• 2 (10-ounce) bags fresh spinach
• Olive oil in Misto sprayer
• 2 tablespoons chopped leeks
• 2 teaspoons flax meal
• 1/8 teaspoon salt
• 1/8 teaspoon ground nutmeg
• 1/2 cup fat-free milk
• 1/2 cup mild goat cheese

DIRECTIONS:

1. Pull the stems off the spinach, and rinse with cold water; drain. Place a large Dutch oven over medium heat, and add spinach. (Spinach will need to be packed down). Cover and cook 5 minutes or until spinach wilts; stir spinach well after 2 minutes. Place spinach in a colander, and drain well, squeeze spinach to remove as much moisture as possible.
2. Place pan coated with olive oil spray over medium heat until hot. Add leeks; sauté 2 minutes. Combine flax meal, salt, and nutmeg; add to pan, stirring well. Cook 30 seconds. Add milk and cheese, stirring with a whisk; cook 1 minute or until thick. Add spinach; cook 30 seconds or until thoroughly heated.

 SPIKED BERRIES & CREAM

Berries are my fav. Lower in sugar than most fruits, full of antioxidants and fiber, blueberries, raspberries, strawberries and blackberries are a perfect way to finish a meal.

Time: 15 minutes

Serves: 4

INGREDIENTS:

• ¼ cup balsamic vinegar
• 2 tablespoons agave
• 1 teaspoon vanilla extract
• ¼ cup sliced strawberries
• ¼ cup blueberries
• ¼ cup blackberries
• ¼ cup raspberries
• 2 cups non fat ricotta cheese
• 2 tablespoons dark rum

DIRECTIONS:

1. In a bowl, mix together the vinegar, agave, and vanilla
2. Pour the mixture over the berries and let the fruit macerate for 15 minutes
3. Mix the ricotta and rum together.
4. Divide the berries into 4 ramekins, top with the ricotta.  Serve with a sprig of fresh mint.

Happy Father’s Day to all the wonderful dads out there! I hope you enjoy your healthful manly meal and feel well celebrated this year.

We are in the thick of wedding season, which means lots of ladies are off to get manicures!  Many have been opting for gel manicures lately for a bright, shiny, no-chip finish.  A gel manicure involves  four coats of polish and after each coat, you put your hands under a UV light.  Some professionals estimate this adds up to over 5 minutes of UV-A exposure, which is similar but not as strong as the tanning bed.  We all know tanning beds can cause skin cancer and increase the aging process of our skin.  Yikes! Be sure to wear broad-spectrum sunscreen on your hands if you’re getting a gel manicure or cover your hands with a cloth under the light, exposing just your nails.

NLT:  If you’d rather opt for a do-it-yourself manicure to avoid these possible health risks, give Priti NYC nail polish a try. Find all the trendy new shades, like Day Flower or Red Maple or check out the beautiful shades in the bridal collection.  These non-toxic nail polishes do not contain formaldehyde or toluene like many other nail polishes do.  Priti NYC also offers a non-toxic soy nail polish remover and uses recyclable glass bottles.  For $12.50 and under you can feel good about your health, the environment, and your wallet.

Statistics show more than 75% of people take their vacation during the summer months.  Though vacations are meant to be relaxing, they often throw us off schedule and can make it harder to stick to our nutrition and fitness routine.  As you make travel plans be sure to include exercise so that you can stay on track.  A few ways to squeeze in your workout  even while on vacation are: park your car for the week and walk everywhere, download a workout app for your phone, or play outside with your family!

NLT: Maybe it’s the desire to look good at the beach or the beautiful weather, but statistics suggest people exercise more in the summer.  No matter the motivation I want to help you stay active. Try Sessions, a fab program that matches you with a health coach who designs an exercise plan to fit your changing life!  Each week you receive a tailored plan via email or text—adjusted for your location and schedule.  This service is not only motivating, but can also be done via text and e-mail! Goodbye excuses, Hello beach bod!

One of the hottest body parts a woman can rock are her arms. We can all agree to disagree when it comes to the female bust, hips, waist or legs, but there really is no denying that strong, well defined arms are coveted by all. As we begin to pull out our summer clothes, it is time to focus on making the most of what we’ve got up top. I’m inspired by Michelle Obama, Cameron Diaz and Jessica Biel – feminine women who wear strong arms with sexiness and confidence. If you were less than thrilled with your own arms this past sunny weekend, read on.

Feeling self-assured in your strapless dress takes more than watching what you eat and time on the treadmill. You gotta work it, girl. You’ll feel the benefits almost immediately, which makes the process all the more rewarding. A tinge of soreness can feel good, and means you’re one step closer to the arms you desire. Here are some things to try:

There is an app called Arm Workout – this free application allows you to choose 5, 7.5 or 10 minute arm workouts. A video with text instructions shows a personal trainer demonstrating the exercises. They change on a regular basis, which mixes up your routine and covers the arms, shoulders and chest muscles. Did you know you can get your arms fit and fab while you are waiting for water to boil?

If the backs of your arms are where you are less than pleased, you are not alone. This is a favorite fat storage spot for most. The triceps muscle back there is longer and thinner (smaller) than the biceps muscle in the front of the upper arm; bigger muscles are more metabolic than smaller muscles, burning the surrounding fat more readily than fat stored in other areas. You can do triceps exercises almost anywhere, with little or no equipment needed. Try chair dips:

• Sit on the edge of a sturdy chair with your hands holding the seat on either side of your tush. Keep your feet flat on the floor. Slide your tush off the chair seat and walk your feet forward slightly, so your knees are directly over your ankles, forming 90-degree angles with your legs. Keeping your shoulders down, slowly bend your elbows back, lowering your body toward the floor until your upper arms are nearly parallel to the floor. Lower your body for a 2 second count, then press back up to starting for 2 seconds. Repeat for one whole minute.

The best arm workout for you is the one you will actually enjoy doing. Many people think they need to go to the gym and hit the weights to have a buff bod, but some of the sexiest arms are attached to yogis, people who practice the Barre method, pilates students and dancers. These forms of exercise rely heavily on using one’s own body weight, which helps with coordination and grace (a nice side effect!). Give a Chaturanga a go:

• Lying face-down, with your hands flat on the floor at your chest, smoothly push your body off the ground just 2 to 3 inches and hold it there, palms flat, elbows squeezing tightly toward one another. Think about holding your tummy in so you are like a solid straight board. Do this for 10 repetitions, holding each repetition for a few seconds and working on slowly raising and lowering into position.

Some people are afraid that lifting heavy weights will lead to huge muscles. This is not usually the case; actually, it takes an unbelievable amount of hard work, muscle soreness and intensity to increase your muscle size. Maintaining it can be even harder! The work you need to do for strong, fit, but not bulky muscles can come from just a few minutes of strategic work throughout the week.  If you are a gym-goer and weight lifter, and undaunted by free weight exercises, new research from Central Michigan University concluded that lifting heavier weights 6 – 8 times is more beneficial than lifting lighter weights with higher repetitions for getting rid of jiggle. It also boosted strength, but not necessarily muscle size. You don’t need to work to exhaustion, or spend days recovering from heavy lifting, but you should feel slightly fatigued and a little tingle that reminds you that you had an arm workout.

My personal go-to when I’m looking to feel especially good in a tank top is the old fashioned push up. It works the chest, back, arms and postural muscles and I do it everywhere. For extra benefit, a tricep push up really targets the arms:

• With hands close together so the thumb and pointer finger on each hand form a triangle on the ground, support yourself with your toes or knees on the floor so your body forms a long plank. Gently lower your body by bending your elbows to a 90 degree angle. Slowly extend your arms to return to start position. If this is really challenging, practice against the wall, then graduate to a chair or bench and finally all the way down to the ground.

I look forward to seeing you in your fit-arm-glory this summer. Spend 10 minutes getting ready for your sundresses, short sleeves and strapless sassiness 4 – 5 days a week. You’ll feel great and look amazing. Can I see a flex?