Lighten up your next meal and make it into a salad!

The last 3 meals we've had at my house have been fajitas, BLTs and grilled chicken. While the rest of my family has been piling things into tortillas or onto bread or next to mashed potatoes, I've decided that it's fresher, lighter and just plain healthier to pile my food onto a big bed of lettuce. You save anywhere between 100-400 calories per serving and you aren't getting extra carbs you don't need. So next time you're eating, ask yourself: "can I make this a salad?"

Enjoy! :)

Stay cool...and safe!

I thought I'd write a bit about staying safe while working out in the heat of summer after coming home completely drenched and a bit nauseous this morning from my super muggy run. It's getting hot hot hot out there-kinda like walking/running/biking/etc in a cloud. Make sure that your workouts are as good as they can be without compromising your health by following these simple tips.

Exercising in the heat:


• CHUG-A-LUG! Down about two cups (16 oz) of water and hour or two before exercise. Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise. And be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.

• TAKE IT OFF: Wear light colored, breathable clothing. If you’re starting your workout in the morning and it is cool out, make sure to wear layers that you can remove as your body heats up.

• SLATHER IT ON: Working out in the sun is a great way to work on your tan, but also an easy way to get too many rays. Don’t forget the water proof sunscreen, hat and sunglasses to protect your skin and eyes from the sun’s damaging rays.

• SLOW IT DOWN: Your body may need up to 14 days to acclimate itself to warmer weather, so when you start out, slow down for the first few workouts to see how your body responds to overloading when in the heat. Slowly increase your duration and intensity as your body becomes used to the heat.

The biggest thing when working out in the heat is to stay hydrated. As long as the body is hydrated it can regulate its temperature, but if you aren’t ingesting enough water, your body starts to store heat inside, raising your core temperature which puts your organs and central nervous system at risk…yikes!

So what happens if you get overheated? You can be at risk for heat exhaustion or heat stroke. Check out the symptoms of each in case you or someone your know needs help.

Heat Exhaustion:

• Dizziness, fainting, headaches

• Moist skin

• Upset stomach/vomiting

• Weakness


Heat Stroke

• Dry, hot skin (no sweating)

• Confusion

• Loss of consciousness

• Seizures


If you or someone your know is experiencing heat exhaustion or heat stroke:

• Call 911 immediately

While waiting for help:

• Move to a cool, shaded area

• Remove any heavy clothing

• Drink cool water

Playlist of the week

Here you go...enjoy while you sweat...

Drink up!

It’s getting hot outside…are you getting enough water? The body is about 60% water, therefore, it’s important to drink plenty H2O to keep your body properly hydrated. Our body loses a bit over 8 cups of water a day (64 oz) through various bodily processes, so it stands to reason that you need to drink at least 8 cups of water a day to make sure that you replace the lost water. Why is hydration so important for our overall health? Let’s look at the roles that water plays in the body:

• Water helps rid the body of toxins
• Water boosts your metabolism
• Water carries nutrients to your cells
• Water keeps you energized
• Water plays a key role in the function of every organ
• Water aids in digestion

When you don’t drink enough water, you are at risk to become dehydrated. Dehydration can cause minor to major problems including:  

• Slow Metabolism
• Low energy
• Kidney stones
• Poorly functioning organs
• Failing kidneys

If the thought of drinking so much plain ol’ water every day doesn’t appeal to you, try to stay away from water mix-ins. These popular fruity powders are full or sugar or worse, chemical sweeteners that have been linked to certain types of cancer and even obesity. Instead, try adding the following natural water enhancers:

• Lemon, Lime or Orange slices
• Crushed raspberries
• Sliced cucumbers
• Frozen orange juice “ice cubes”

No excuses; drink your 8 cups a day for weight management and overall health.

On a note for those who exercise regularly:

If you loose a pound or two during a major sweat session, what you’ve lost is not fat, it’s 2 ½ CUPS of water per pound lost from your body-yikes! Dehydration sets in once you loose about 2% of body weight due to water loss (so a 175 lb man could lose only 3.5 lbs of water during a hard workout and succumb to dehydration…scary!)

Sweating is a good thing; it keeps our bodies cool, but it also causes us to loose water and so we must replace what has been lost. It’s super important to drink water before, during and after a good sweat session in normal conditions, but it’s actually a crucial requirement to do such when it’s hot out. Tips to staying hydrated:

• Remember to drink about two cups (16 oz) of water and hour or two before exercise
• Drink ½ cup (4 oz or about 2-3 gulps) every 15-20 minutes during exercise.
• Be sure to continue drinking water even after your workout is complete to ensure that you are properly hydrated.

Remember to listen to your body when exercising in the heat. If you start to get dizzy, light headed or if you stop sweating when you’re working hard, it’s time to quit for the time being and drink some water.

Cheers to your health!