One of the most important things you can do for your health and vitality is drink water. Most Americans are chronically dehydrated; if your urine is not pale yellow you are not drinking enough! (the exception to this is for those taking a B complex or multivitamin)

One of the common complaints I hear is that water doens’t “taste good” or it is “boring”. Here are some innovative ways to refresh nature’s perfect beverage:

• Add a squeeze of citrus: lemon, lime, or orange slices add color and zest (pun not intended) to an ordinary glass of water.
• Add fresh cucumber slices to a glass or pitcher of water.
• Go herbal by adding fresh basil or rosemary from the garden to a pitcher of water. I just learned this new trick and it is absolutely fantastic! Other ideas: lavender, oregano, mint and thyme!
• Freeze washed grapes and use them as ice cube to keep water cool. A sweet snack at the bottom of your glass can be incentive to drink up!
• Keep your water chilled longer by freezing a few glasses, or keeping your waterbottle in the freezer with 1/2 inch of water inside. Instant ice cube, long lasting chill!

I’ve spent a great deal of time in airports and other states and have become very familiar with finding food while traveling. Since my travels have mostly been via plane to metropolitan areas, it has been easy for me to pack what I need or find something reasonable in an airport.

Last month, a new challenge came my way — healthy eating while traveling via roadway, cross-country.

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I had the great honor of being consulted recently for an article in the Seattle PI on smoothies.  To read more about how smoothies are an awesome recovery food and a great carrier for extra nutrition, click here:

Last week, I was interviewed by Bob Condor of the Seattle Post Intelligencer about smoothies as a recovery fuel.

Smoothies are one of the best, easiest ways to receive optimal nutrition after a workout, or as a way to begin your day. Potent in antioxidants (the treasures within fruit), smoothies also act as a ocnvenient carrier for all sorts of supplemental nutrition that may be inconvenient to receive otherwise. You may add extra protein, flax oil, additional antioxidants, green powders (or greens themselves!), liquid calcium or multivitamin complexes, bee pollen, badditional fiber, and more! The possibilities for flavors are endless and they are great hits with the kids.

Please click here to read more in the Seattle PI:
Here’s to summer smoothies!

PS — I would also like to note there is a minor factual misprint in the article. It appears as though I may not have made it clear to the author that while there are many reasons why whey protein is preferable to rice protein in a recovery smoothie, digestibility is not one of them.

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Staying Cool as You Move

Summer begs us to get out of the house and enjoy the best days the Puget Sound has to offer. But however north we may be, we are not imhmune from heat exhaustion and heat stroke - especially in these last two months before cooler fall weather sets in. Here’s how to maintain your activity and stay healthy in the heat:

• Don’t Forget Your WATER! I bring a camel pack on my longer workouts. Carry water with you at all times, and if you prefer, freeze used bottles 1/4 full of water (instant ice!) so you can have cold water for most of the day. If exercising longer than 60 minutes, consider using a sports beverage such as Recharge by Knudsen’s to replace lost electrolytes.
• SHADE! Hiking trails are often shaded and 5-10 degrees cooler than walking in direct sun. We are blessed to have many parks and paths with canopy covers in and near the city. Use the summer months to explore them!
• Make friends with the pool…or lake, river, or other body of water. Water is just as important here, even though you may not feel as thirsty.
• Wear loose, breathable clothing when outside.
• Avoid strenuous activity during the hottest parts of the day - between 11am and 6pm for most days.
• Sunscreen is your friend! Use waterproof and sweatproof varieties and let it sit on the skin for at least 10 minutes before beginning your activity.
• Take it Easy! Trying to set any record is not a good idea on a hot day. Listen to your body and it won’t steer you wrong!

Simple Tips to Avoid Food Poisoning

Food Poisoning: most everyone’s had it - whether or not you know it - and no one enjoys it. With warm temperatures and an increase in outdoor and recreational food-related activities comes an increased risk of being exposed to food-borne pathogens. Symptoms of food poisoning may be immediate or come full force up to 3 days later! Common symptoms are vomiting, nausea, diarrhea, tingling in the extremities, dizziness, blood or pus in the stools, fever, and/or abdominal pain and cramping - sometimes lasting for more than 24 hours. That “24-hour flu” is often mis-diagnosed food poisoning. Below are some tips to keep your food safe and reduce the risk of exposure to yourself and loved ones:

1. Cook food thoroughly - this will significantly reduce your risk of food borne illness!
2. Eat cooked foods immediately - the longer it sits out, the sketchier it gets.
3. Reheat cooked foods thoroughly - microbes can begin spawning in storage and insufficient heating will not destroy them.
4. Avoid contact between raw foods and cooked foods - use seperate cutting boards and store raw and thawing meats on the bottom shelves of the fridge.
5. Wash hands often - with real soap and water! Studies show antibacterial gels don’t kill all germs and can possibly encourage stronger strains to develop.
6. Keep all kitchen surfaces meticulously clean - don’t give pathogens a place to stay!
7. Keep cold food cold (41 degrees or colder) and hot food hot (140 degrees or warmer) - if feeding infants or immunosuppressed individuals it is best not to store food at all, but to use food immediately.
8. When attending a picnic or other potluck activity avoid foods with eggs, dairy, or potentially undercooked meats and prepare something that contains less risky ingredients unless they have been properly stored. (Try the recipe below!)

Top Produce Ideas

1. Fresh Berries in Yogurt
2. Frozen Berries as Ice Cubes!
3. Grilled Asparagus Spears
4. Fresh Watermelon Juice!
5. Serve mango sorbet in half a cantaloupe

Ricotta Fruit Dip!
Ricotta cheese pairs well with the sweetness of fruit and offers a decent dose of protein to slow blood sugar response. This makes a great easy snack for work or after school! Provides 8 grams of protein per serving!

• 1/3 cup low fat ricotta cheese
• 1/2 tablespoon sucanat or maple syrup
• 1 tsp. finely grated orange peel
• 1 tbsp. orange juice
• 1/2 cup lowfat vanilla yogurt (Cascade Fresh or Nancy’s)
• Assorted fruit of choice

In a food processor or blender, mix ricotta, sweetener and orange juice and peel. Mix until smooth. Stir cheese mixture into the yogurt. Cover and chill up to 24 hours. Serves two (accompanied with assorted fresh fruit).