In the thick of the summer, every time I am in a market, I feel like a kid in a candy shop. I get giddy looking at all of the heavy, juicy melons. The cherries beckon me like a drug. The peaches and plums I have missed all winter long actually make my heart race. And of course, the berries are so perfectly sun kissed and flavorful that I could eat them at every meal. While many of my favorite fruits are available year-round, there is nothing like eating them when they are in season, plucked from the Northeastern earth at their peak.

At least once per week I get the question: doesn’t fruit have too much sugar? I know people want a yes or no answer, but this question is one that requires a more detailed answer. My bottom line is that fruit is mostly sugar and I generally prescribe one or two servings of fruit per day, depending on the person, their lifestyle, goals and the long list of other factors I consider when I am customizing a meal plan. I cringe when I hear that people don’t eat fruit because it is “too high in carbs” or “too full of sugar.”  While I do not think that we are dealing with an obesity epidemic because of fruit, I do think it can be over eaten. Even though fruit does turn mostly to sugar in the body, it also has a lot of great stuff in it: phytonutrients, fiber, vitamins, minerals and water, to name a few. The body really does know how to use every part of the peach, melon, berries and banana; it is not the same as a spoonful of refined sugar, such as table sugar, which only provides calories and very little else. When choosing a fruit, choose the one you enjoy the most. If you are watching your weight, limit to one or two servings per day. I suggest lower sugar fruits – berries over bananas, for example. Because fruit is mostly carbohydrate, I tend to make my suggestions more vegetable heavy because many vegetables are lower in calories and carbohydrate than fruits and offer the same vitamin and mineral nutrition properties.

When people ask me what fruit I recommend, I usually say that they should choose the fruits (and foods!) that they enjoy the most. When pushed, I tend to steer people towards lower sugar fruits such as lemon and limes, which may not be eaten like a traditional fruit, but offer amazing flavor in water, seltzer or on lean proteins (they also are fabulous for liver cleansing properties); rhubarb and cranberries (if you can tolerate a compote without too much added sugars); berries such as blackberries, blueberries and raspberries (no beating their high fiber content and antioxidant properties). On occasion, I will have people limit the highest sugar fruits in their meal plan, but still it is good to know which are the higher sugar choices. These include:

• Bananas
• Cherries
• Dried fruit (raisins, dried apricots, prunes)
• Figs
• Grapes
• Mangoes
• Pomegranates
• Tangerines

Many people are like me, and they truly love their fresh fruit – especially in the summer. To maximize your fruit serving, and really stretch the juicy sweet deliciousness, I recommend using fruit in your snack or meal sensibly. Here are some of my tips to make the most of your fruit servings daily:

• Have your fruit with a little fat or protein. Don’t eat fruit alone. Fruit digests and metabolizes really quickly. It does not keep you satisfied for very long – when eaten by itself, most people will be hungry again in less than an hour. Have your berries with some cottage cheese; melon with a sprinkle of flax meal; apple with peanut butter or peaches and yogurt. This practice of pairing fruit with protein or fat will also help to stabilize your blood sugar!
• Put your fruit under fire. You’ll get used to “nature’s candy” and fruit will satisfy your sweet tooth if you opt for grilled pineapple or a broiled grapefruit after your meal, instead of the cheesecake. Fruit is delicious when heated because all of the natural sugars caramelize. Yum.
• Measure your serving. Your apple, orange, peach, plum and pear should be about the size of a tennis or baseball. A cup of fruit salad should be packed down, so there is no space for air. A cup of berries is a half of a pint, but also “packed.” It is possible to overdo it on the fruit, so savor, savor, savor!
• Use fruit as a condiment. Consider a little mango salsa on your chicken, watermelon in your salad or melon on top of your cheese. A small hint of fresh fruit can add a ridiculous amount of flavor to an otherwise standard meal.
• Local and seasonal. You know your fruit is at its peak when it is in the circular at the supermarket, cheaper than usual and more abundant than it has been the rest of the year. I love the smell of the farmer’s markets when it is peach season. Fruit is generally most perfect to eat when there is a slight give when pressed on and the smell is sweet.

Enjoy the harvest. Pray for both sunshine and rain so the fruit is bountiful and delicious. When the apple season comes (in the fall), look back and make sure you got in all of the cherries, berries, peaches, plums and melon the summer season had to offer.

In the thick of the summer, every time I am in a market, I feel like a kid in a candy shop. I get giddy looking at all of the heavy, juicy melons. The cherries beckon me like a drug. The peaches and plums I have missed all winter long actually make my heart race. And of course, the berries are so perfectly sun kissed and flavorful that I could eat them at every meal. While many of my favorite fruits are available year-round, there is nothing like eating them when they are in season, plucked from the Northeastern earth at their peak.

At least once per week I get the question: doesn’t fruit have too much sugar? I know people want a yes or no answer, but this question is one that requires a more detailed answer. My bottom line is that fruit is mostly sugar and I generally prescribe one or two servings of fruit per day, depending on the person, their lifestyle, goals and the long list of other factors I consider when I am customizing a meal plan. I cringe when I hear that people don’t eat fruit because it is “too high in carbs” or “too full of sugar.”  While I do not think that we are dealing with an obesity epidemic because of fruit, I do think it can be over eaten. Even though fruit does turn mostly to sugar in the body, it also has a lot of great stuff in it: phytonutrients, fiber, vitamins, minerals and water, to name a few. The body really does know how to use every part of the peach, melon, berries and banana; it is not the same as a spoonful of refined sugar, such as table sugar, which only provides calories and very little else. When choosing a fruit, choose the one you enjoy the most. If you are watching your weight, limit to one or two servings per day. I suggest lower sugar fruits – berries over bananas, for example. Because fruit is mostly carbohydrate, I tend to make my suggestions more vegetable heavy because many vegetables are lower in calories and carbohydrate than fruits and offer the same vitamin and mineral nutrition properties.

When people ask me what fruit I recommend, I usually say that they should choose the fruits (and foods!) that they enjoy the most. When pushed, I tend to steer people towards lower sugar fruits such as lemon and limes, which may not be eaten like a traditional fruit, but offer amazing flavor in water, seltzer or on lean proteins (they also are fabulous for liver cleansing properties); rhubarb and cranberries (if you can tolerate a compote without too much added sugars); berries such as blackberries, blueberries and raspberries (no beating their high fiber content and antioxidant properties). On occasion, I will have people limit the highest sugar fruits in their meal plan, but still it is good to know which are the higher sugar choices. These include:

• Bananas
• Cherries
• Dried fruit (raisins, dried apricots, prunes)
• Figs
• Grapes
• Mangoes
• Pomegranates
• Tangerines

Many people are like me, and they truly love their fresh fruit – especially in the summer. To maximize your fruit serving, and really stretch the juicy sweet deliciousness, I recommend using fruit in your snack or meal sensibly. Here are some of my tips to make the most of your fruit servings daily:

• Have your fruit with a little fat or protein. Don’t eat fruit alone. Fruit digests and metabolizes really quickly. It does not keep you satisfied for very long – when eaten by itself, most people will be hungry again in less than an hour. Have your berries with some cottage cheese; melon with a sprinkle of flax meal; apple with peanut butter or peaches and yogurt. This practice of pairing fruit with protein or fat will also help to stabilize your blood sugar!
• Put your fruit under fire. You’ll get used to “nature’s candy” and fruit will satisfy your sweet tooth if you opt for grilled pineapple or a broiled grapefruit after your meal, instead of the cheesecake. Fruit is delicious when heated because all of the natural sugars caramelize. Yum.
• Measure your serving. Your apple, orange, peach, plum and pear should be about the size of a tennis or baseball. A cup of fruit salad should be packed down, so there is no space for air. A cup of berries is a half of a pint, but also “packed.” It is possible to overdo it on the fruit, so savor, savor, savor!
• Use fruit as a condiment. Consider a little mango salsa on your chicken, watermelon in your salad or melon on top of your cheese. A small hint of fresh fruit can add a ridiculous amount of flavor to an otherwise standard meal.
• Local and seasonal. You know your fruit is at its peak when it is in the circular at the supermarket, cheaper than usual and more abundant than it has been the rest of the year. I love the smell of the farmer’s markets when it is peach season. Fruit is generally most perfect to eat when there is a slight give when pressed on and the smell is sweet.

Enjoy the harvest. Pray for both sunshine and rain so the fruit is bountiful and delicious. When the apple season comes (in the fall), look back and make sure you got in all of the cherries, berries, peaches, plums and melon the summer season had to offer.

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.

It’s that time of year again, when days are defined by warmer weather, increasing sunlight, and more outdoor activities. You know it’s time to shed layers, but it’s hard to strip down when you’ve got those pesky winter pounds still hanging around.

 To put the spring back in your step (literally) we’re teaming up with SLT and offering a two-week spring shape up. The goal? To get you in sizzling summer-shape. The plan? Start with a 30-minute session with a Keri Glassman, Nutritious Life Registered Dietitian (RD) to get the information and guidance you need for a successful two weeks. They will jump start your weight loss by putting you on a 4 day eating plan. Then, you get 7-days of portion-controlled, nutrient-balanced Nutritious Life Meals that are delivered right to your doorstep. These meals are exceptionally tasty, convenient, and will help you shed pounds and gain energy without having to plan, cook, or clean! During this time, you’ll also partake in eight belly-blasting sessions of the revolutionary fitness program SLT.

SLT offers a total-body program that melds together cardio training, weight-bearing activity and Pilates to create a revolutionary, one-of-a-kind fitness program that burns calories rapidly and allows you to sculpt your physique in ways traditional exercise cannot. Expect 50-minutes of heart-pumping music, muscle quivering, and total body strengthening, lengthening and toning in an inspiring, small-group setting.

 Mid-way through your second week you’ll return to Nutritious Life for another 30-minute session with your RD. They will send you home with eating tips and guidelines for the rest of your  spring slim-down, and congratulate you on your success thus far. A few more days, and you’ve made it!

 The result? In two weeks time you will have shaped up, slimmed down, and regained your sexier summer bod!!

 What you’ll get:

• Two 30-minute sessions with a Nutritious Life Registered Dietitian
• 7 days of Nutritious Life Meals, delivered to your home or office
• 8 sessions at SLT, a revolutionary Megaformer™-based workout from acclaimed fitness guru Sebastien Lagree

Your Price: $600

Retail Value: $1000

If you are  interested in learning more or purchasing our Spring Shape Up Package, please contact lauren@sltnyc.com

While we all love to be bronzed and beautiful in the summer, all that time in the hot summer sun can leave you and your skin looking exhausted. Months of extra sunscreen application, while extremely important for blocking harmful UV rays, can wreak havoc on your skin. So give yourself a little extra TLC this month with an energizing dose of coffee. Yes, coffee! Coffee is not only a perfect morning pick-me-up beverage, but it can also be a great morning pick-me-up for your skin. A recent study from the University of Tennessee found that topically applied caffeine reduces inflammation of the skin. Coffee grounds act as a natural exfoliant, removing dead cells and revealing fresh and healthy skin. Research also suggests that caffeinated substances such as coffee can help repair cellulite damage. Caffeine reduces the puffiness associated with cellulite by moving fluid quickly throughout the body and also tightens up blood vessels, so skin looks smoother and sleeker. Start your morning off right – with some coffee in the shower!

NLT: Don’t throw away leftover coffee grounds – use them to make your own coffee body scrub. After you’ve had your morning cup, mix 3 tablespoons of the used coffee grounds, 1 tablespoon of sugar, and 2 tablespoons of olive oil in a bowl.  Apply while taking a hot shower. Lather, rinse, dry and voila – a caffeinated way to healthy, smooth, beautiful skin! Looking for more do-it-yourself ways to maintain that healthy glow? Check out more skin care recipes on our website. We love this Carotenoid Protective Mask, as it helps protect against sun damage for firmer, healthier skin. http://www.nutritiouslife.com/carotenoid-protective-mask/

Summer is finally here and it’s time to swap out those winter workout clothes for something lighter and even more, eco-friendly!  Sustainable companies like Nau, Gaiam, Prana and Alo make workout gear from materials such as bamboo, organic cotton and recycled polyester.   Nau even donates a portion of its profits to eco-charities and operates under the highest standards of sustainability when it comes to labor conditions and shipping supplies.
 
NLT: Order any eco-friendly product from NAU and you get to decide which charity organization you want to donate to!  How cool is that? We love the super comfortable Styla shorts, which are light enough for a great workout and stylish enough to wear anywhere!

Whether you’re firing up the grill, sparking up the fireworks, or spending the day by the pool, there is no doubt that this 4^th of July will involve some delicious grub.  So grab your white jeans, red shoes and blue top because we’ve come up with some red, white and blue recipes to make your BBQ just as patriotic as you!

Make your own chips. Thinly slice beets, purple potatoes, and parsnips. Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy.

Create a dip with a kick. Dip blue corn tortilla chips in plain, non-fat Greek yogurt mixed with ½ teaspoon red pepper flakes.

Whip up a festive fruit salad. Combine sliced strawberries, blueberries, sliced apple & mint, or try pomegranates, blueberries & sliced dragon fruit.

Slice up some crunchy veggies. Serve slices of jicama with chunky, homemade salsa.

Fire up the grill. Grill a juicy, beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. Serve with blue potato baked fries.

Add color to your salad. Assemble an endive salad with dried cranberries and/or radish and drizzle with a blueberry vinaigrette dressing.

Blueberry Vinaigrette

-          1 cup pureed blueberries

-          1/3 cup balsamic vinegar

-          2/3 cup olive oil

-          1/3 cup water

-          ½ teaspoon sea salt

-          ¼ teaspoon pepper

Discover the different colors of corn. Prepare a basket of red, white and blue corn on the cob! Bonus: Red corn contains anthocyanins, which are powerful antioxidants and blue corn has more protein and vitamin A than white corn, so load up on these vibrant colored kernels.

Mix and match colorful kebabs. Mix and match your favorite red, white and blue protein and veggies like chicken, pork, scallops, red peppers, eggplant, cherry tomatoes, and cubed blue potatoes.

Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.

9 weeks until Memorial Day weekend… The unofficial start of summer!

Nutritious Life is all about eating – eating EMPOWERED! Although we should be eating this way all year, this is the time of year when many of us make it a greater priority – again. Whether you are in the bikini mindset or not yet out of your winter couch potato mode, hopefully, these tips will inspire you. We asked our NL team for their favorite ways to eat empowered. Here are ten! Try to incorporate one each week (plus one as a bonus!) from now until the unofficial start of summer.

Yulia: Pack a fork

I always bring my own fork with me during the workweek. I don’t like to use wasteful plastic utensils and I’m more likely to buy something healthy for lunch that requires a fork like a big salad, rather than a sandwich. Plus, a fork doesn’t require an extra bag or its own container.

Stephanie: Say yes to vinegar

I love olive oil in small amounts for sautéing and dressings because of its high amount of mono and polyunsaturated fats – it really does help satisfy. But I watch how much I drizzle—and instead use vinegars to flavor all sorts of dishes. Fig, cherry, or even sundried apricot vinegars can be added to everything from salads to fruit!

Karen: Make friends with the people behind the seafood counter

For someone who loves to eat but hates to cook (like me!), fish is quick, simple, and healthy… especially when I have an expert to tell me EXACTLY how to prepare it!

Anna: Enjoy the benefits of fermented foods and beverages

I like to get a little help from my friends – fermented foods – to renew the healthy bacteria in my GI system. Some of my favorites are pickles, Korean kimchi, and tempeh – all of which are full of healthy bacteria that will maximize the nutritional benefits of food – as well as the beverages, kefir and kombucha.

Katie: Beat the bloat

There is nothing worse than feeling bloated and puffy as you try on last year’s bikinis! This time of year especially, I steer clear of carbonated beverages, packaged and processed foods, gum and hard candy with sugar alcohols. I try to add celery and fennel to my meals instead, since these tasty, crunchy veggies act as diuretics.

Amanda: Have a plan for lunch

I walk to lunch – at least 5 blocks away! Instead of ordering in – and not moving from my desk – I know where I am going and what I am going to order. It makes choosing an extra healthy place a fun challenge. I get some fresh air, a ten block walk and a super healthy dish from somewhere I have been wanting to try OR safe healthy dish I have had before.

Laura: The hanger trick

Yes I really do this! I hang a bikini near the fridge! Keeping my goal in mind keeps my mind off bad choices.

Lara: Break the habit of eating in front of the tube

I never eat in front of the tv! I eat at the table and set the table completely whether with friends or family – or even alone. Focusing on the food and enjoying each bite helps me be less prone to overconsuming.

Ayelet: Befriend your blender

Nothing in the fridge? When that happens to me, I make it a mini meal with my blender. Be it frozen fruit, yogurt with a teaspoon of nut butter or fresh veggies with a tablespoon of ground flaxseeds for a quick soup, the blender is truly, one of my best friends. I’ll even throw in the bananas that have been sitting out too long! Almost anything goes!

Keri: Start the day off right with hot, lemon water

There is something so simple yet so powerful about starting your day with a large hot water with lemon. Yes, there are the hydration and vitamin C benefits but the psychological component can be even greater. When you begin your day with hot water with lemon you are forced to slow down because you must sip hot beverages. When you know that you have started your day off doing something positive and good for your health, it is sometimes enough to kick start an entire day of being good to you and eating well.

I’ll be on LXTV tonight talking about summer grilling! Grilling is one of those summertime activities that we absolutely love. It can be a simple, healthy, way to cook, while still enjoying summertime foods, socializing outside, and simply enjoying the nice weather!

Unfortunately, though, there is a downside to grilling. Research suggests that cooking meats at very high temperatures creates compounds called heterocyclic amines (HCAs,) and polycyclic aromatic hydrocarbons (PAHs,) which have both been linked to an increased risk of certain cancers.

But for those of you who can’t imagine giving up your grill, (I can’t!) don’t fret! In today’s “Safe Grilling” segment on LXTV, I’ll give some simple cooking methods that can help reduce HCAs and PAHs, so you can hang on to your grill and enjoy these last lazy days of summer…

This morning I was on Good Morning America with Women’s Health Magazine, talking about one of my favorite topics – frozen treats!

On these HOT Summer days sometimes there’s nothing better then a cold, delicious…Indulgence!  I’m all for satisfying your craving, just remember to make it a conscious indulgence.

Whether you are a frozen yogurt, an ice cream sandwich, fudge pop, or fruit pop kinda person, there is a frozen treat for you! At Women’s Health, we chose them based on convenience, calories, ingredients, and of course, taste.

Check out the segment here: http://abcnews.go.com/GMA/HealthyLiving/summer-coolers-best-healthy-frozen-treats/story?id=11260074

And find additional homemade frozen treats here: http://www.womenshealthmag.com/weight-loss/low-fat-icecream?page=1

It’s hot, hot, hot out there! The expected high today in NYC is 103 F, the highest temperature in nine years! On days like today, everyone needs to be concerned about staying hydrated. I’ll be on LXTV tonight talking about just that – the best foods and best tips to keep you hydrated and healthy.

Fruits and veggies have a very high water content – incorporate some of these hydrating foods into your day – all day long:

• watermelon
• strawberries
• blueberries
• raspberries
• grapefruit
• melon (cantaloupe and honeydew)
• oranges
• apples
• kiwi

• tomatoes
• lettuce
• celery
• bok choy
• bell pepper
• cabbage
• spinach
• carrots