Consider the following three snacks Dr. A-approved!

1. Celery

Almost all health experts can agree that celery is a perfect snack choice, and for good reason.
This vegetable is packed with vitamins and nutrients, such as vitamin K, fiber, potassium, vitamin C (and many others), and its anti-inflammatory properties help us maintain a healthy digestive tract. And it tastes great, too!
At just 18 calories per serving and with a low glycemic index, celery is a go-to choice for me when I need a pick-me-up between meals.
If you’re not a fan of celery’s strong flavor, consider other raw veggies, such as broccoli, kale, or carrots, in its place.

2. Unsalted peanuts

While nuts in general play a vital role in a healthy diet, let’s turn our attention to one of the most common and least expensive nuts out there: peanuts.
Unsalted peanuts are delicious, and they’re loaded with filling protein and biotin, which helps metabolize fats, carbohydrates, and sugars. In addition, peanuts are rich in antioxidants, and their monounsaturated fats help reduce the risk of cardiovascular disease in both men and women.
However, peanuts are not for everybody. If you don’t like the taste of peanuts or if you’re looking to spice up your nut selection, try walnuts or almonds.
If you have a nut allergy, however, work around it with my last choice!

3. Roasted, unsalted pumpkin seeds

Nuts and seeds are often lumped together in diets, largely because they offer similar health benefits. Personally, I like to snack on both of them, and I find that many of my clients like to switch between nuts and seeds from time to time, as well.
Roasted, unsalted pumpkin seeds are high in magnesium, zinc, and heart-healthy omega-3s, and they also contain the same healthy fats that we find in nuts. Even better, they’re low glycemic, which means they’re diabetes-friendly, and they help maintain stable blood-sugar levels while keeping you feeling full and satisfied until your next meal.
Even better, for those who are allergic to nuts, seeds (like pumpkin seeds) do not contain the same allergens. Many people who suffer from a nut allergy can instead choose seeds and enjoy the same health benefits without the adverse effects!
I hope these three snacks give you something to think about the next time you stroll into the grocery store with snacks in mind! Let me know which is your favorite and which you’d like to learn more about. I’m always here to help.
In health,

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Tips to Wake Up Early to Master that Dreaded Morning Workout

The Lazy Girl's Guide to Mastering the Dreaded Morning Workout

by Aemilia Madden 7/14/14 11 Reactions 505 Shares Print

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As a 20-something living in a big city, squeezing in a workout is tough. Some days it feels like I have to choose between hitting the gym or heading to happy hour — but I want both! So, though I'm definitely not a morning person, earlier this year I embarked on a mission to master the morning workout. But, there was just one little issue . . .
To me, waking up earlier than needed is like a unique form of torture. It's like there is an epic battle between my motivated self and my lazy self — a sort of tug-of-war between the comfort of my large, plush bed and the energizing hum of the gym. And though I've felt like I'm getting into the swing of things, I sometimes lose momentum and struggle all over again. Still, I feel like I've come closer to conquering this all-consuming battle, and the more I work at it, the more I notice certain tips and tricks that make it much easier to successfully get my butt out the door. Armed with this arsenal of ideas, the morning is yours!

1. Set multiple alarms

When I say I set multiple alarms, I don't mean two — I mean five or six, starting half an hour before I want to get up. If I'm not in the habit of getting up early to hit the gym, my body is not ready for the rude awakening, and I find myself hitting snooze and missing my workout. When you're just getting into the habit, bombard yourself with obnoxious alarms and know that while you're totally miserable in the moment, you'll thank yourself later.

2. Lay out everything the night before

Shorts, check. Sports bra, check. Water bottle, keys . . . check, check. Scrambling around half delirious in the morning is not the most effective way to start the day. I've found that when I can plan ahead and have everything ready at arms reach, it's much more likely I'll make it out the door and to my 7 a.m. Spin class on time.

3. Make it a date

Some days it can be so difficult to get out of bed, especially when I know that there is nothing stopping me from staying snuggled under the covers. But, when I know that someone is depending on me to show up, it's much easier to get out of bed and get my act together. Convince a friend to meet you for a morning run, and you won't be able to skip out.

4. Cut travel time

My gym is a 10-minute walk from home (or five-minute jog, if I'm feeling ambitious . . . ), and the quick commute means that I can sneak in every extra minute of sleep possible. Since a longer commute would mean getting up even earlier, finding a gym that was literally around the corner meant that making an excuse about travel time was no longer an option. Even if a nearby gym isn't an option, running outside or doing a video in your living room can help you sneak in a workout, no matter how short on time you feel.

5. Leave no escape

At my gym, signing up for a class and then not showing up is a major no-no that can lead to a ding on your account. So, to get myself out of bed and into the gym, I've started signing up for morning classes the night before. If I know there are consequences for not showing up, it's more likely that I'll get up and get my act together. If your gym is more forgiving, make your own ultimatums. Live with a roommate or a significant other? Pay them $5 if you sleep in — when your money is on the table, getting to the gym will seem easy.

6. Don't sweat a slip-up

Some days I miss the mark and end up skipping my workout, especially after indulging a little too much the night before. It's important to accept that I'm not going to make my goal every time. If you miss a workout, don't beat yourself up; just pay attention to what went wrong — were you up too late the night before? Did you just turn off your alarm instead of getting up? Listen to your body, and learn from what didn't work instead of getting upset.

7. Plan a reward

Call me crazy, but one of my favorite treats is a refreshing, rich iced latte. Since they can be pretty pricey, I try to keep this delicious treat to something I enjoy on the weekend only. But, I've found that if I promise myself a slightly sweet, strong, and milky cup of deliciousness on the way to work if I hit the gym first. It's easier for me to face the day knowing that a treat is coming my way.

8. Crash early

OK, I admit it — this is the puzzle piece I consider my weakness. I'm a night owl, and as hard as I try to hit the hay at 9 p.m., I'll just toss and turn until my body decides it's ready for sleep, usually around 1:30 a.m. I've found the longer I work at adjusting my schedule, the easier it becomes but, there are still days I wish that I was able to magically pass out. I've learned that turning off the TV and closing my laptop an hour before hopping into bed does seem to help, so be sure to shut off the screens when you're trying to go to bed earlier than normal.

9. Remember the results

I never expected that switching my workout routine from after work to before it would affect my mood throughout the day, but I swear it has. Though I may feel sluggish getting out the door, once I've sweated out my morning weariness, I leave the gym feeling seriously refreshed and invigorated. Maybe it's the endorphins, or maybe it's the fact that the day is now full of possibilities — but I am ready to hit the ground running. If you're struggling to find the motivation, just remember the energy you will feel pulsing through your body as soon as you step out the doors and start the rest of your day.

Stay Healthy while Enjoying our Summer Sun!

We are told that sunscreen breaks down after two hours. Does it break down at the same rate out of the sun? How many times should it be reapplied to be effective?

The main reason to reapply a broad-spectrum sunscreen every two hours isn’t that it breaks down; most of today’s sunscreens are stable in sunlight. Rather, reapplication is crucial because most people don’t apply enough sunscreen in the first place.

A full ounce — or the amount in a shot glass — should be slathered on 15 minutes before exposure, then reapplied. Use products that offer “broad-spectrum protection,” meaning they protect against both UVA and burning UVB rays. Both kinds of radiation can lead to skin cancer.

“In the past sunscreen broke down, but now technology has bypassed that,” said Dr. Steven Q. Wang, the director of dermatology at Memorial Sloan-Kettering Cancer Center in Basking Ridge, N.J. “Unfortunately people’s behavior hasn’t changed, so that’s why the two-hour rule is still a good principle.”

Dr. Wang, who is a spokesman for the Skin Cancer Foundation, which gets funding from sunscreen manufacturers, tells his patients to apply sunscreen as if they were adding a second coat of paint to a house. First, he advises starting at the left ear, then methodically going from left arm to left trunk to left leg to left foot to right foot and back up. Reapply sooner than every two hours if you’re sweating, swimming or exercising through a scorcher.

Remember there’s no such thing as a complete sunblock. A sunscreen offers only some protection. “People have a false sense of security after they put sunscreen on,” Dr. Wang said, “Then they stay in sun five or six hours.”It’s a problem worsened, in a way, by sunscreen itself. Applied copiously, a cream with a high S.P.F. prevents a lobster-red burn, a hard-to-miss signal to head inside.

But don’t be fooled. Even without a burn, your skin is still being damaged by the sun, Dr. Wang explained, “increasing your risk of developing skin cancer as well as signs of aging, like wrinkles.”