It's New England- it gets hot.. and humid.. and the air is sometimes swamp-like. Does that mean you have to cancel your weekend hike plans or lose your registration in a local 5K? No, it just means you need to be safe, and prepared. I'm here to help with that. 

First, a few (kind of scary) things that happen when you're dehydrated:
-Losing 1% of your bodyweight in fluid causes your heart rate to jump 3-5bpm
-Losing 2% of your bodyweight can seriously decrease any athletic performance
-Cramping, fatigue, confusion, weakness
-Serious cases can cause fainting, renal failure and can be fatal
-Losing 8% can result in heat stress or illness
-Losing 9-12% can be fatal

Now that I've scared you; let me tell you what "dehydration" actually is and how to prevent it. 
Dehydration is essentially when your body loses more fluid (2% loss) than it takes in. Our bodies are made of 60% of water, and is how we regulate body temperature, how cells function,  and how we break down the carbs, proteins and fats we eat. As you can see, water is extremely important to us, losing even 1% of our bodyweight through sweating has it's risks. 

HOW MUCH DO YOU SWEAT?
The average adult exercising can lose 1-3.3 pounds of fluid per hour, athletes can lose up to 5.5 pounds per hour. This depends on a few factors; level of activity, heat index, and level of athleticism to name a few. A 150 pound person need only lose 3 pounds (2%) of fluid to be considered dehydrated. You might think 3 pounds is a lot, and there is no way you lose 3 pounds of fluid when you exercise- I promise you it is easier than you think. This is in non extreme conditions. When you add in either extreme environments (like 90 degrees or 80% humidity) or prolonged exercise (over 60 minutes) you'll lose even more!

HYDRATE BEFORE, DURING, AFTER 
There are three stages I urge everyone to follow to decrease risk of dehydration, heat illness and heat stroke. Read, and please, make sure you take these into account.

PRE-EXERCISE:
2-3 hours before: 17-20 oz of water
10-20 minutes before: 7-10 oz of water
* No need for sports drinks prior 
DURING:
<60 minutes: water only unless extreme conditions or improper hydration pre-exercise
60-90 minutes: electrolytes and water 
>90 minutes: Requires water, electrolytes and carb replenishments 

You'll want to consume 7-10oz every 10-20 minutes.  If you're going for a sports drink:water combination check the label: ideally you'll want 14 grams of carbs, 100 grams of sodium and 25mg of potassium per 8oz. 

POST-EXERCISE
Within the next 6 hours you'll want to replace your fluids and electrolyte levels to reduce dehydration risks and glycogen replacement. This part is tough and you'll have to guess at it unless you have the ability to weigh yourself before and after. You'll want drink 16-20 oz of fluid (water, electrolytes) for every pound lost during the workout. If you don't have access to a scale,  just keep a water bottle and some sort of electrolyte drink with you the next few hours and listen to your body. 


I'm writing this because many of us either have a race this weekend or plan to run, hike, walk or play sports outside and I can't stress how important it is to stay hydrated for safety and performance reasons. 



HAVE FUN AND STAY SAFE!

I've been obsessing over this salad since I ordered it at a restaurant. It works great for a side, for lunch or for dinner. 
Endless possibilities for combinations! Recently I've ate this salad in a  wrap for lunch, with salmon for dinner, as a side with flat bread pizza and just as it is for a light dinner. 
Here's the recipe, try it out!

Ingredients: 
1 bag of baby spinach/spring mix
1 granny smith apple
1/2c pecans (or walnuts)
2 oz crumbled feta or goat cheese
2 TBS (per serving) Asian Sesame Vinaigrette  

Directions:
Dump spinach mix into bowl, add cut up apples, pecans, cheese. I add dressing as I go, as to not make the salad soggy! Sometimes I also add a little handful of cran-raisons for a pick-me-up :)

Makes: 4 servings. Each serving is about 230 calories. 
Add 4-6oz protein to make it a hearty dinner

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It's easier to change your eating environment than it is to change your mind. For 90% of us, the solution to mindless eating is not mindful eating. The solution is to tweak our homes, workplaces, restaurants and grocery shopping. 

Let's start with homes.

The average woman who kept potato chips on her counter weighed 8 pounds more than her neighbor who didn't.

The average woman who kept a box of cereal anywhere visible in the kitchen weighed 21 pounds more than her neighbor who didn't.

First seen, first eaten.
Studies show you're 3 times as likely to eat the first food you see in the cupboard.

So.. just how does your kitchen score in the "how slim is your home" questionnaire? 
Each check counts as 1 point. If your score more than 7 you're doing good!
If you score less than, challenge yourself to bump it up to 7 within 4 weeks.

• Salad and veggies are served first before the entree and starches
• The main dish is pre-plated and served from the stove or counter
• Your dinner plates are 9-10 inches wide
• You eat sitting at the table with the TV off
• There are two or fewer soft drinks in your fridge at any one time
• Your kitchen counters are organized (not messy)
• Precut veggies/fruits are on the middle fridge shelf
• At least 6 single servings of protein are in you fridge
• Your snacks are kept in one inconveniently placed cupboard
• The only food on your kitchen counter is a fruit bowl.

Let us know just how your home adds up and be sure to check back on our blog for Jen's tips on a slimmer home and office!

When we think of eating on the go we think "what's convenient ?" and if we're trying to be healthy some of us will also think "what's a healthier option"?

When we don't know what the healthier option is- the option that screams "delicious!!" is the the next best choice. For some that could be a muffin, for some- a donut or sugar packed oatmeal from a well known chain. Breakfast is out first meal of the day- it's what sets our nutrition for the whole day and gets our metabolism on the right path. Take a few minutes to check out the list I've compiled of the "healthy" options from such places and a list of options you could easily do at home to save not only calories but money.  Take a look and let me know what I missed!

Dunkin or Starbucks Bagel
Calories:220-470 |  Fat:1-3g  |  Carbs:48-70g  |  Protein:9-10g  |  Sugars:  9-20g
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Starbucks Hearty Blueberry Oatmeal
Calories:220 |  Fat:2.5g  |  Carbs:43g  |  Protein: 5g |  Sugars:  13g

Dunkin Wake up Wrap (with cheese and ham)
Calories:170g |  Fat:8g  |  Carbs:14g  |  Protein:10g  |  Sugars:  1g
** has 23%  of your daily sodium and 15% of your daily cholesterol!

Dunkin Smart Menu- Ham Egg Cheese Croissant 
Calories:470 |  Fat:26g |  Carbs:40g  |  Protein:19g  |  Sugars: 6g
**Contains 60% of your saturated fat and 41% of your daily sodium!

Muffins 
Calories:260-570|  Fat:5-16g  |  Carbs:55-76  |  Protein:3-9  |  Sugars: up to 52g!!!

2 Hard boiled eggs with a handful of almonds
Calories:304 |  Fat:24g  |  Carbs:6g  |  Protein:18g  |  Sugars:  0g
Eggs take 10 minutes to make and can be saved in the fridge for days.

Overnight Oatmeal
Click the link below for two of my favorite overnight oats recipes!

Toast with Peanut Butter & Strawberries( my go to break- Ezekiel bread)
Calories:199 |  Fat:9g  |  Carbs:24g  |  Protein:8g  |  Sugars: 8g

For years oatmeal has been included in the staple "healthy breakfast" choices. I remember my mom and dad eating the white, sludgy oats and thinking to myself "how could anyone ever eat that?" Well.. fast forward 20 years and here I am preaching the nutritional goodness of oatmeal. These oats are an almost daily occurrence in my nutritional. Taking only 10 minutes to make and having an abundance of fiber, protein and good carbs- how could I not preach them to my clients?? 

Some of us don't have 10 minutes in the morning, this is where the popular Overnight Oats come into play.   For a start- here are my two favorite overnight oat recipes.  It takes 5 minutes to prepare each one and you can leave these oats in the fridge for days. So- prepare away!!!   I like making mine in mason jars, but feel free to make them in any tupperware. 

This is a great way to eat healthy on the go, and just as easy as eating a donut on the way to work. :)

Banana & Peanut Butter Overnight Oats
Ingredients:

• 1 large ripe banana, mashed (about ½ cup)
• ¼ cup creamy peanut butter
• 1 cup gluten-free rolled oats
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds (optional)
• ½ teaspoon vanilla extract
• ½ teaspoon ground cinnamon
• 1 teaspoon light agave or honey (You may use more if you like sweeter oatmeal. Duh.)

Add ingredients together, let sit in fridge for at least 3 hours and enjoy

Blueberry, Flax & Vanilla Overnight Oats
Ingredients:

• ½ cup rolled oats OR quick oats
• ⅔ cup water
• ½ cup lowfat vanilla yogurt
• 1 tablespoon flaxmeal
• blueberries, pecans, brown sugar, and other goodies for topping

Add ingredients (except for toppings) together, let sit overnight and enjoy with your choice of toppings in morning 

​Ingredients 

• 2 pounds salmon, cut into 4 fillets 
• 1 teaspoon lemon zest (more to taste, if desired)
• 3 cloves garlic, grated or very finely minced 
• 2 teaspoons fresh thyme
• 1/4 teaspoon black pepper
• 1/2 teaspoon salt
• 1/4 cup fresh lemon juice
• Lemon wedges, for serving

Instructions 

1. Preheat oven to 425 degrees (F). Line a large baking sheet with parchment paper; set aside. 
2. Place the salmon fillets in a large bowl, set aside. In a separate bowl whisk together the  lemon zest, garlic, thyme, black pepper, and salt, mixing well to combine. Stir in the lemon juice. 
3. Pour this sauce over the salmon fillets, using your hands (or a spoon) to evenly and generously coat them. Remove fillets from marinade and place on prepared baking sheet. Use a small spoon to top each fillet with one teaspoon of remaining marinade. Bake for 13-15 minutes, or until salmon is cooked to your liking. Remove salmon from the oven and serve at once, with extra lemon wedges.

Add a healthy side such as jasmine rice, sweet potatoes or big salad. Enjoy!