Since I have been getting a lot of questions about vitamin D, sunscreen and how much and how best to protect against the summer rays, I decided to shoot out my summary of the evidence thus far. Before I begin, remember, the recommendations for vitamin D continue to evolve (as does all of nutrition) and the endless sunscreen products seem to multiply every year. It is no wonder people are second guessing their choices and finding sunscreen shopping even harder than navigating the grocery store. I consider the words I write now as a “work in progress,” rather than the cold hard facts as it is probable that recommendations will continue to change somewhat. My goal is to lighten your burden and give you more information, so you can feel better about your sunshine choices.

Vitamin D has been the trendy vitamin for a few years. We now know it is essential for calcium to be best absorbed and has an important role alongside calcium in bone health. Vitamin D is also super important in immune function and regulating cell growth (cancer prevention), weight control and reducing inflammation. Vitamin D is a fat soluble vitamin and found in foods such as dairy, fatty fish, cod liver oil, eggs and fortified foods such as orange juice and breakfast cereals. It is also the only vitamin we can make ourselves, from the sun – kind of like human photosynthesis. We don’t have exact recommendations yet, but it is suggested that people get anywhere from 5 – 30 minutes of sun exposure to the face, arms, back or legs two to three times per week. The farer the skin, the less exposure is needed. To make matters somewhat more complicated, the time of the year, cloud coverage and the time of day also impact one’s ability to absorb vitamin D. Sunscreen blocks vitamin D exposure, which makes it even more tricky.

Keeping in mind that we get vitamin D from the sun — but knowing we all are trying to block the sun — where does that leave us? Several of my clients recently have expressed fear of unknown chemicals in their sunscreens. Are the chemicals in Coppertone more dangerous than the risk of vitamin D deficiency and sunburn? Here is the American Academy of Dermatology’s (AAD) most current recommendations.

• Everyone should use sunscreen everyday – one that has UVA and UVB protection with an SPF of 30 or greater, that is water resistant
• Wear protective clothing, seek shade and be extra careful around sand and water – reapply often
• The best sunscreen is the one you will use
• 
  

While sun and cancer research is still in its infancy, you will not be surprised to hear there is no consensus that sunscreens alone prevent skin cancer. That means that wearing sunscreen alone does not necessarily mean you will not get skin cancer. Genetics, diet and lifestyle also play a key role in skin health. Also, SPF’s are now in the 100’s . . . there is still no evidence that SPF’s higher than 30 do more good, which is why the recommendation by the AAD remains at 30.

Scratching a little bit further, I turned to the Environmental Working Group and found an amazing database of 1841 sunscreens and their ratings on each brand. You can plug in Bain de Soleil, or whatever your personal choice is, and see how your favorite product holds up to their rigorous testing. They even outline the chemicals to be wary of, such as Octocrylene, avobenzone, Aminobenzoic acid, Padimate O and Oxybenzone.

The Food and Drug Administration (FDA) is in charge of regulating sunscreens, and to date, they do not have a recommendation for use. They have been trying for 34 years to set a regulation, but research remains elusive and uncertain. I’m interested to see how they’ll come to a conclusive statement, since they have to factor in age, race, where you live . . . .

After sharing all of this information with my clients, they usually ask me what I do, since I am not able to give a definitive answer to their sunshine question. Here’s my recommendation, based on the research and what feels reasonable to me:

1. Sunburns hurt. Avoid them. I recommend shade, hats, sunglasses, and umbrellas.
2. I try to buy sunscreen for myself and my family that does not contain oxybenzone, vitamin A, retinyl or retinol palmitate and is not a spray or powder.
3. It makes sense to me to get some sunshine for 15 minutes a few times a week. I try to get out after the strongest sun.
4. My moisturizer always has sunscreen in it – in the summer months, if I know I’m only going out for a few minutes, I do not apply additional sunscreen.
5. At the beach, I reapply SPF 30 every time I get out of the water, or after 2 hours.
6. I go to the dermatologist for annual body checks.

I hope you are one step closer to enjoying the sun confidently. The smell of suntan lotion alone is like bottled happiness. One whiff conjures up surf, beach and sunshine. Use my research to keep you and your family safe. “Oh, and will you get my back?”

Our bodies are up to 75% water.  One of the most common reason people are sluggish in the afternoon is due to dehydration.  If we don’t drink enough water, we become tired, and our bodies really slow down: we don’t even metabolize food properly!  It is a must to get your water in and there are plenty of ways to make plain ol’ water more exciting, like adding fresh mint or strawberry slices, or going bubbly with your favorite seltzer! Regardless of how you take your water, drink up!

NLT: Water is so important to me that I came up with 3 water varieties in my latest book Slim Calm Sexy Diet.  For a blazing boost to your metabolism try my Slimming Water.  To keep your cool when feeling anxious or agitated, give my Calming Water a try.  When you’re feeling sexy, be sure to sip on Sexy Water to keep that flirtatious feeling!

Water is so important to me that I came up with 3 water varieties in my latest book Slim Calm Sexy Diet.

For a blazing boost to your metabolism try my Slimming Water: add a dash of cayenne pepper for a kick of energy and spice

To keep your cool when feeling anxious or agitated, give my Calming Water a try: add a few slices of cucumbers for a soothing effect.

 When you’re feeling sexy, be sure to sip on Sexy Water to keep that flirtatious feeling! Add a little cinnamon, clove, and cardamom for an exotic flavor.

Ever find yourself grabbing a pastry from the coffee shop or a bag of chips from the vending machine, even though you know you should be stashing an apple or trail mix in your bag for when hunger strikes? Here’s another reason to stay prepared for cravings by packing healthy snacks on the go: Research shows that away-from-home eating is often associated with lower nutrient intakes, greater caloric intake, poor diet quality, and greater weight gain.  If you do happen to leave home unprepared, look for your best food option—foods made from real, whole-food ingredients that are also low in calories!

NLT: On days when hunger hits and you haven’t stashed a nutritious snack, keep a lookout for H.U.M.A.N. vending machines. These machines offer healthy snacks and drinks that you know are in keeping with a nutritious life. Even better, some machines offer fresh or frozen meals – ensuring you get a complete, healthy meal when you’re on the go.

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: Eat 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, past time 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.

Who do you have to thank for bringing you into the world? Your mom! For those mom’s who haven’t slept in past dawn since becoming a mom, this is one day you should cut yourself some slack. Researchers have found that working mom’s are actually spending more time with their kids than the glorified at-home moms of 1965. How do they find the time? By sacrificing their personal time. From sacrificing exercise to skimping on sleep, moms are often doing it all to their own detriment.  If you’re a mom, demand some sleeping in time on Sunday and all you dads out there, bring mom some breakfast in bed!

NLT: Are you seeking the perfect mother’s day gift? Look no further! We sought the advice of Lyss Stern, founder of divamoms.com and a mom who knows how to balance it all in style. She gave us her top gifts to make this Mother’s day the most rewarding yet. There is something fabulyss here for every mom!

Mother’s Day is synonymous with the beginning of springtime, and of course with the annual “what should I get Mom this year?” question.  In an effort to go beyond the stand-by bouquet of tulips, we asked an expert what the go-to gifts of 2012 should be to keep moms feeling special and surprised on their day. Lyss Stern, founder of DivaMoms.com and aficionado on all things involving style, living in Manhattan, and being a great mom gives us her 8 top suggestions for what mom really wants on May 13^th!

1.) Soulbeadz. What mom doesn’t want a handful of beautifully colored bracelets to brighten up her outfit? These fun, chic bracelets are a great way to add some sparkle to her day. Starting at $40, etsy.com

 2.) Alicia Adams Alpaca Hot Pink Throw. Mom will have a hard time resisting a hot pink “delysscious” throw for her bed or couch! These throws are made with the most luxurious fabrics… Snuggle up with one of these throws and I can promise you will not want to get out of bed.  $425, aliciaadamsalpaca.com

 3.) Andrew Miller Art:  Mosaics That Capture the Small Moments. The genius of Miller’s work is not just embodied by the intricate puzzle-piece assembly required to create each mosaic, it’s also found in the act of rediscovering memories and moments that would otherwise be lost forever — no matter how small. A special gift that you will have forever! Price upon request, andrewmillerarts.com

4.) Square Spot Card.  This is an absolute must for all moms. SquareSpot recently launched, and is an online marketplace that is dedicated to meeting needs of “fabulyss” moms and families.  Squarespot features amazing deals on high-quality products to use for your family. Plus you can get fabulyss deals on products and services in your neighborhood! $50.00 squarespot.com

5.) Ferragamo Signorina Perfume. Fragrance is many men’s go-to Mother’s Day gift, but this is my favorite new one this year!  It’s light and very wearable (thanks to the jasmine and rose, its main scents) even just on a day of errands or playdate runs, with a hint of spicy pink pepper to add a sophisticated touch. Plus, it comes in a beautiful bottle that might remind you of a pair Ferragamo’s iconic flats: feminine, classic, and a bit like an old friend that makes you smile every time you put it on. $74, ferragamo.com

 6.) Dior Mohotani sunglasses.  For many moms, sunglasses are the most important accessory, since they do everything from protect your eyes at the playground to hide exhaustion (and maybe a crow’s foot or two) when you’re dropping the kids off at school early each morning.  These are unquestionably stylish but also quite subtle, without the heavy-duty bling of many styles.  I also always love the cat’s eye shape, which remains on trend and helps you channel at least a little bit of your inner Sophia Loren, even during your most diaper-changing, tantrum-dealing moments.  $295, dior.com

 7.) If You Give a Mom a Martini: 100 Ways to Find 10 Blissful Minutes for Yourself by Lyss Stern and Julie Klappas  If brushing your teeth provides the only moment of the day when you’re truly alone and at peace, then this book is for you. Sure, you love your kids, but your pre-mom self—the one who savored a glass of wine after work and exercised on her lunch break instead of shopping for baby food—had its perks, too. Every good mom deserves a break. This book is a start—to chuckle over with your friends or really use when you need a precious respite.$12, www.amazon.com/If-You-Give-Mom-Martini

With Cinco de Mayo this weekend, most of us are looking forward to celebrating Mexican culture with bucket sized margaritas and heaping bowls of guacamole. If you’re looking for another way to honor the Mexican-inspired traditions, check out some Mariachi music, an art form that is central to Mexican nationalism. People who connect to their heritage have an increased level of empowerment, naturally cutting down on the extraneous stressors that plague our everyday lives. So as you understand and celebrate the cultural heritage of Mexico, you may also want to explore your own.

NLT: If you’d like to discover your own family’s history, check out http://www.ellisisland.org/. Fill in the Passenger Search with your last name and any other details you know to find out information on your ancestors  including what town they immigrated from, the ship image and their passenger records.  The website offers genealogy searching tips and printable charts to start filling out your family tree.

I’m going to use Cinco de Mayo – a gorgeous opportunity in my mind to enjoy all that Mexican flavors have to offer – to remind us all about the important balance between indulgence and portion control. There is room in your everyday diet to enjoy some of the best Mexican-influenced fare, including tequila, guacamole and tortillas. If you are mostly eating healthfully and making good choices with your nutrition, lifestyle and exercise, there is room to celebrate with food on occasion. I’m going to help you make sure these are conscious indulgences that make you feel good about your food choices, rather than overwhelmed and regretful. Having a plan can be an amazing tool – practice it when you celebrate Mexico’s independence this Cinco de Mayo.

Let’s start with the libations. The first thing that leaps to my mind when talking about Mexican food is a beautiful Margarita with a salty rim and sassy lime. (Bring on the sand, the surf and the hot sun). Whether frozen, on the rocks or straight up, a Margarita is generally made up of tequila, triple sec, lime and sometimes sugar. The calorie content varies, depending if yours is served in a small glass or giant bucket-like-glass and how much sugar is used. Be careful; calories can range from 160 to over 300. Tequila comes from the agave plant and is known for its sweetness and kick. While it has some benefits, including relaxing effects, cholesterol lowering properties and digestive aid properties, one tequila-based drink should do the trick. If you plan to indulge in a cocktail, leave off the salt (who needs the water retention side effects?). Or, if you’re like me and cannot give up the salt, try adding a splash of cayenne pepper to your salt rim to boost the health properties. Also, use fresh lime to boost the tartness and increase the freshness and nutrition of the cocktail. Choose a small glass option and sip slowly and remember to order a glass of water or seltzer with your drink.

Cocktail conquered, let’s move onto the second potential danger zone. Are those tortilla chips on the table your absolute downfall? Understood. They are crunchy, salty and delicious vehicles for the salsa, guacamole and bean dip! The nutritional contribution is going to be small – an ounce (about 15 chips) is approximately 140 calories in the commercially prepared version, with not much to offer besides calories and fat. Homemade and restaurant chips tend to be even higher in both. If you simply must (and I understand), do not feel guilt. Say out loud “I am having 5 chips.” Put 5 chips on your plate and really, slowly, deliberately enjoy them. I know it may sound like a small amount, but sip, bite, and chat slowly and you will be satisfied until the main dish comes. You do not need to eat the chips out of the basket or go back for seconds! If it is in your power to turn down the basket, before it hits the table, you will feel so good being proud of yourself that you won’t even miss the crunch.

Finally we get to the guacamole: a delicious buttery, verdant, delectable avocado-based dip with cilantro, onions, lime and just a perfect pinch of salt. While avocados are high in fat, they are full of those good cholesterol lowering fats and loaded with gorgeous nutrition in the form of potassium, vitamin A, B vitamins and more. There are approximately 25 calories in a tablespoon and a tablespoon can be really satisfyingly stretched.

See?! I have you consciously indulging in a margarita with 5 restaurant-made chips and a tablespoon of guacamole. You can still have an entrée salad with lettuce, tomato, cucumber, onions, radishes and 3 oz grilled chicken, shrimp or steak, dressed with vinegar as an entree.  Ole!

Decadent and indulgent, enjoy your Cinco de Mayo with portion control and a plan. You will feel both satisfied and on track. Salud!

Creating a Nutritious Life is so much easier when everyone in your household is on board. It’s tough to make a salad when everyone else wants to order pizza! Studies show that social and family support is a crucial part of establishing healthy nutrition and exercise behaviors. In the coming months, take advantage of the longer daylight hours to increase activity for yourself and your family. Get everyone involved: try a few designated “TV-free” days each week and go for a family bike ride or walk, or take the time to sit down at the table as a family for dinner.

NLT: Are you a fit family? From now until May 10, you and your family have the chance to enter the Macaroni Kid’s Search for America’s Fittest Family contest! Macaroni Kid is looking for families that prioritize health and wellness, and inspire others to do the same!  The grand-prize-winning family will win a trip to fabulous Scottsdale, AZ, will be featured in the May edition of Macaroni Kid Family Fitness and will be congratulated across the Macaroni Kid network!