Embrace autumn with these seven peaceful poses.
Download the app
Fitness memberships, workout classes, wellness services, beauty appointments and more.
As a dietitian, I am asked all the time if snacking is healthy. I’m here to tell you the answer is a resounding “Yes!” Snacking on nutrient-dense foods that are high in nutrients and low in calories will also help you increase your intake of crucial vitamins, minerals and plant chemicals called "phytochemicals."
In fact, snacking is not only delicious, it is important for keeping you satisfied throughout the day so you don't overeat at meals, as well as replenishing your energy stores before and after exercising. But what about snacking on cookies, chips, and candy?
Remember that there is no such thing as a “bad” food. Instead, think of foods as “always” or “sometimes” foods. You can absolutely eat your salty, sweet or high fat snacks as well, but choose them in moderation, or about 1-3 times per week. Try planning your “always” and “sometimes” snack foods ahead of time and keep more nutrient-dense filling snack foods handy for when you need them. If you need some ideas of what types of snacks fit the bill, here's a list of my favorite healthy snacks!
Popcorn without a lot of additives and ingredients can be a great snack. It is extremely filling, full of fiber and low in calories. Pop it yourself and add your own spices: I like to add a bit of garlic and onion powders to mine, with a dash of salt. If you can’t pop your own, healthier options at the store include the Buddha brand and Trader Joe’s olive oil and herbed popcorns.
2. Nuts and Seeds
Nuts and seeds are a delicious anti-inflammatory addition to your diet. Try mixing your own trail mixes from your stash at home or buy premade mixes at the store. Watch out for the trail mixes that are high in sugar and salt, and stick to the ones with whole ingredients that you can recognize and pronounce.
While they can be expensive, berries are a very filling and satisfying snack that packs a nutritional punch! Try blackberries for a good dose of fiber or strawberries for a snack high in vitamin C.
4. Banana with nut butter
This is one of my go-to fast and easy snacks. I usually grab a spoonful of almond butter and have a little with each bite of banana. This is a great high protein post workout snack.
5. Peanut Butter & Dates
Once I discovered this flavor combination, I was completely hooked. This is definitely a rich and sweeter snack option that can double as a dessert.
6. Clementines and Apples
These fruits are great because they are so easy to pack and take with you. Surprisingly enough, research has actually proven that eating an apple a day can help keep the doctor away! Both of these fruits are amazing snacks and full of important nutrients to keep you energized throughout your day.
7. Hummus & Bell Peppers
Some of you may not be on the raw veggie bandwagon yet. I had to force myself for a while until I started loving my veggies every day. I found that bringing cut up veggies to work increased the likelihood that I would actually eat them. So start taking all types of cut up veggies with you: sugar snap peas, jicama, celery, bell peppers, cucumber and more!
8. Baby watermelon
Cut a baby watermelon in half and cover it with plastic wrap if you are taking it to go. It is easy to eat with a spoon and it's especially delightful on a warm day.
9. Granola Bars
Granola bars and protein bars in general tend to be a “sometimes” food because they tend to be high in sugar content and artificial ingredients. However, there are better options on the market, including Larabars. Larabars are a great option because they have wholesome ingredients high in vitamins, minerals and fiber.
10. Chia Pudding
Chia pudding is a delightful treat filled with fiber, calcium, protein and heart-healthy fats. Check out this delicious and easy recipe that has the consistency of tapioca and is only sweetened with natural sugar from fruit.
11. Roasted Garbanzo Beans
Roasted garbanzo beans perfectly satisfy your craving for a crunchy, salty snack. You can easily make this snack by yourself or buy them at the store.
12. Avocado on Whole Grain Toast
This is a very versatile snack that you can get creative with. Add the avocado to toast in slices, or smash it onto the toast with a fork. This is good with a sprinkle of taco seasoning or with greens and tomato. This snack is not only delicious, but is also very high in heart-healthy fats!
Edamame is a fancy word for whole soybeans. You can buy them frozen and heat them up in the microwave in their shells or you can also buy them without the shell to save the hassle and mess! I do recommend buying organic since conventionally grown soy is typically genetically modified. Sprinkle with a touch of salt or garlic powder for extra flavor.
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.