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Archive for Dehydration

Summer Cleansing and Cooling Foods

Summer can be a good time to change your eating habits. You can begin by eating plenty of fruits and vegetables and avoiding all foods that can make you sick by raising your blood pressure, triggering headaches and migraines, or add extra pounds. Summer is also a good time to spend more time outdoors to burn calories and get your heart rate up! Consider starting some enjoyable physical activities which you can turn into healthy habits – hiking, biking, running? Or working out with me a few times each week! But when it’s hot and humid outside, we all want to be cool, so here are some food for summer ideas that might help you feel and look better in the heat.

The best hydration for summer is FRUIT! It will keep your insides cool. Try to eat fruits grown in season, such as melons, apples, grapes, pears, cherries, apricots, berries, plums, peaches, mangos, papaya, tomatoes as well as all citrus fruits. Go for organic whenever you can. Fruit is both cooling and can act as a laxative, which can not only help your body to cool off, but also help with your summer detox and weight loss.

Leafy GREEN vegetables can also have a cooling effect on the body. You can make refreshing and cooling summer salads with slightly bitter-tasting, cleansing greens, such as dandelion greens, watercress and endive. Other cooling vegetables include: asparagus, cabbage, cucumbers, radishes, broccoli, cauliflower, celery, zucchini. As for roots vegetables, you can eat daikon and beets when you are hot.
La Jolla Fruit stand
Turmeric Detox Dressing is perfect match for your summer salads because it contains turmeric and avocado – two cooling foods. Recipe below . . . . :

Have you tried sea vegetables? Summer may be the right time to experiment with them (kelp, spirulina, kombu, hiziki, arame, dulse) because they ALL can help you feel cooler in the heat.

When you exercise more, you need extra protein. Healthy sources of protein that have a cooling effect on the body are: mung beans, grains such as black or brown rice, quinoa, millet, and (my new favorite) kaniwa . . . plus tempeh, soy milk and fish are all great protein.

Finally, herbs and spices such as peppermint, nettles, red clover, lemon balm, cilantro, marjoram can be a perfect addition to your cooling meals. They can also help simple detox of your body and boost your immune system.

Tumeric Detox Dressing
4 Tbsp. extra virgin olive oil
Juice + zest of 2 Lemons
¼ avocado
1 clove garlic, minced
1 Tbsp. ground turmeric
1 Tbsp. raw local honey — if not vegan
Pinch of iodized salt (to taste)

Blend all ingredients in a blender.  Add more avocado if you desire a thicker consistency.


Sunny weather = showing more skin

Are you ready to unveil to the world all your glory on the beaches and boardwalks of summer? How is that tummy looking? How are those thighs? Do you look good nearly naked? If you are confident in your physique then you probably don’t need to read this. But those of us who are striving to look a little better this spring and summer than we did last year, read on.

First off, it IS possible to achieve a lean healthy looking body! Now stop all that negative chatter and have hope.

Slim down before hitting the beaches!

Slim down before hitting the beaches!

Two of the greatest methods for getting that ideal body is through exercise and good nutrition. Easier said than done, eh? From my experience, we have to make it an on-going lifestyle to get the fat off and keep it off. Here’s a few tips this spring for looking slimmer and leaner.

  • Cut back on sugar. Sweets are a big culprit in adding extra empty calories to our diet, especially when consumed not before, not during nor after training. Like at 10 PM! Ease off on those girl scout cookies…
  • Drink more water. Staying hydrated
  • Drink less sweetened beverages. Or cut it out completely. Sodas, flavored drinks and other sweet drinks are a huge source of extra calories that just turn to fat! Just stick to water as the best beverage.
  • Speaking of fat, easy does it on the Easter candy, and other foods high in fat such as trans fats and saturated fats, like butter, cream and cheese. Instead eat healthy fats occasionally like plant-based foods, for exampl avocados, olive oil, and flax seed oil.
  • Don’t skip meals and get really starving and binge. Eat every 2 – 3 hours and prioritize eating more of the calories early in the day and taper off for a light meal at dinner.
  • Workout, get outside in this beautiful spring weather and go for a jog, go ride a bike, or just walk. Soon you’ll be showing the world your tan lines and if you skip workouts today, you’ll regret it in the summer!
  • Buy a nice new pair of running shoes to inspire you to feel excited to run, and throw out those old smelly shoes. Running shoes have limited miles available, so don’t use the same pair for too long.
  • Set a plan and schedule your workouts. If you have a job, you make sure to schedule that into your day, that will pay your bills. Well, if you schedule exercise, it will keep your heart healthy and help you to enjoy your life longer after you retire for that “job.” You are going to have your job your whole life, you are not going to have your job. Make fitness a priority.
  • Track your progress. If you can, take measurements of your waist and hips with a tape-measure to track your progress, instead of just weighing yourself.
  • Lastly, try to team up with a friend or join a running group, softball team, or bootcamp, like http://www.upyourfit.com/ my class in PB San Diego, CA! Power to the teamwork!

Well, if nothing else I hope this gets you pumped up to be healthier and connecting to your physical body. We are in our heads so much, it’s time to get out and go for it! You have the potential to be so much more than you can even imagine.

Avoid weight gain during the holiday season

As we head in to the dark season of winter, our bodies tend to hibernate. Every year people who typically work hard at staying fit pile on the pounds during November and December. The rest of the year it’s a little easier to resist temptation. The plates of holiday cookies, baskets of Halloween candies or canisters of peppermint bark do not come lurking by our desks. Generally, we have a lot of opportunities to get out in the warm sunshine, but as sunlight hours shorten, it’s more challenging. November 6th is daylight savings and soon it will be dark by the time many of us leave the office. Hence, many evening outdoor workouts are slashed from the schedule.

Quite simply, maintaining a healthy weight is calories-in-calories-out. If you are not exercising as much because you’re in your off-season or not enough daylight hours, essentially you need to cut back on how many calories you’re consuming. Here are a few tips to consider during this health-challenged season.

  1. Skip the large caramel mocha with whipped cream. You’re potentially eating enough calories for a whole meal, 500 – 600 calories depending on the size. Instead, try fat-free milk and honey as a sweetener in your caffeinated beverage (even better, skip the sweetener completely). Peet’s Coffee and Tea of La Jolla is a wonderful local spot if you’re shopping in the La Jolla Village Square Shopping Center. Try the delicious varieties of tea for a healthy option too.
  2. Pile on the healthy snacks. If you can fill up on carrot sticks and hummus, then next time you see those chocolates circulating through the office, you’re more likely resist the temptation. So pack some carrots, almonds or apples to eat, rather than cupcakes.
  3. Drink plenty of water. Another tactic to help you feel less hungry and susceptible to impulsive eating habits is staying hydrated by drinking eight glasses of water each day. Also, soups with clear broth have a high water content and are comfort foods to eat during the cooler months.
  4. Get your partner on a health kick. Sometimes the person we’re dating, living with, best friends with or married to has terrible eating habits. Peer pressure can be very influential with food choices. “Let’s go get burgers.” As you’re thinking, I should probably be eating a salad. But that peer pressure works both ways, point out all the benefits a salad can be. Stay strong with your healthy choices too!
  5. Eating consciousness goes a long way. If you write down what you ate in a day, you’ll be amazed. Often we eat without much awareness. Such as, when getting meals ready for the family, we end up snacking on junk food. Putting others first, and giving less priority to our own healthy needs is a bad habit. Eat healthy today and live longer tomorrow. Your loved ones will be happy for that!

Drinking the Best Beverage

I don’t mean a Kettle One Cosmo served up. As a retired bartender, I spent seven long years of my life entrenched in beverages. These days I don’t drink too much besides water. Of course, a little splurge here and there is always nice. I love a glass of wine with dinner. But, all in all dehydration plagues us like cancer. We get headaches from it, we feel sleepy from it, we get dry skin from it, and we commonly drink the wrong beverages because of dehydration. Ultimately, we end up consuming WAY more sugar than we should! Have you ever considered the amount of calories that you may be drinking in a day? Are you trying hard to shed a few stubborn pounds, then switch to drinking water. Water is really the most optimal beverage we can have. It’s better for our waistline and better for our teeth. My boyfriend consumes several glasses of juice each day and this seems harmless, right? — It’s fruit, right! No actually. If he were to eat the fruit — grapes, apple, orange, mango, etc — and then simply drink extra glasses of water he would be getting way more vitamins, phyto-nutrients, and fiber; all of which are missing from our typical American diet. The benefits of fresh fruit are endless! But fruit juice is no worse than Coke, Pepsi, Sunkist, Dr. Pepper, Gatorade, Red Bull, Rockstar, Snapple, Arizona Ice Teas, Slurpees and any diet versions of these drinks. A 12 OZ. can of coke has TEN teaspoons of sugar in it! According to Brian Karpuk drinking one can of coke per day is 32 POUNDS of sugar per year! It’s sad how many people develop Type 2 Diabetes because of those endless cans of cola. Lastly, alcoholic beverages fill your belly with useless carbohydrates and will pack on the pounds over time. So if you’d prefer to indulge in food a little more, cut back on those Coronas.

Drinking more water, especially if you’re active will help you stay energized throughout the day, loose a few pounds, and keep your skin looking younger! If you don’t like the taste of water, squeeze a lemon in it, try sparkling water, or add a splash of fruit juice to it. Just be aware of all the endless empty calories you are drinking each day, then start to reduce it.

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