Your Image Here! Home Newsletter Press Releases Register E News Careers Promo Partners archive_0409 testing template archive_0509 April 2009 Newsletter Easy on the eyes- How can you combat dark eye circles? First, know your enemy. FACT: Did you know? Dark under-eye circles are caused by the naturally occurring pigmentation melanin, found in the skin. Allergies and some behavioral habits, like smoking and not getting adequate sleep, can affect blood vessels and the appearance of circles, though whether you have them is largely genetic.  Dark under-eye circles—they may be naturally occurring and completely inevitable but tend to be the bane of beauty seekers everywhere. Associations between this pigmentation and aging, illness and insomnia certainly don’t do much in the way of PR for this typically harmless physical trait. While there’s no single reason for dark under-eye circles, ophthalmologists and dermatologists recognize genetics as the most likely determinant of whether you’ll have them. The circles themselves are caused by the pigmentation melanin in the skin, which is written in your DNA but which may appear more brightly for a few reasons, says Richard G. Shugarman, an ophthalmologist with a private practice in West Palm Beach. “It may be hereditary, an allergy or the result of chronic inflammation,” Shugarman says. If you were born with circles, there is little you can do, in the way of changing your diet or habits, to reduce the naturally occurring pigmentation under your eyes. Some clinical treatments on the market can go a long way toward reducing the appearance of under-eye circles, says New York dermatologist and researcher Dr. Neil Sadick. Bleaching creams with Vitamin C, hydroquinone or kojic acid may help lighten the skin, though typically volume replacement treatments, like Sculptura, Restylane or Juvederm, that are inserted under the skin are likely to produce more noticeable results. Dark circles, accompanied by puffiness, may be an allergic reaction, says Dr. Behrooz Torkian, a facial plastic surgeon with a private practice in Beverly Hills. “So-called ‘allergic shiners’ result from the unique anatomy of the area and its tendency to sell more than other areas of skin in the face,” Torkian says. “Allergy treatments such as antihistamines or the avoidance of allergens may help with this.” Inflammation occurs when tiny blood vessels constrict and get dark blue in color. This can be visible through the thin skin around the eyes. Common causes of inflammation include stress and lack of sleep, smoking and the consumption of alcohol, says Dr. Marie Maurice, chief of Dermatology for the Kelsey-Seybold Clinic in Houston. Limiting this behavior will likely reduce the severity of the discoloration. Thinning of the skin around the eyes, a natural part of the aging process, is another cause of dark under-eye circles. As the fat under the skin diminishes, the skin appears slightly more transparent, revealing the blood vessels underneath, according to Torkian. ?“The color of blood flow in the muscle shines through the skin,” he adds. “This is tough to treat but is likely the target of almost all of the under-eye topical preparations on the market. Success with treatments such as Teamine or Hylexin vary by user, though Torkian recommends starting with one and continuing with it for several months before giving up and switching to another product. Top 10 ways to keep eyes fresh, focused and functional While experts agree there is little evidence linking dark under-eye circles solely to behavior or environmental conditions, you can ensure overall eye comfort and potentially eliminate puffy, tired eyes by doing the following: Get enough shut eye, advises Dr. Marie Maurice, chief of Dermatology for the Kelsey-Seybold Clinic in Houston. Adequate sleep minimizes stress and skin paleness, which both exacerbate dark eye circles. Keep hydrated. Proper hydration eases blood circulation, which minimizes the appearance of blood vessels under the eyes. Block the sun. Protect your skin and eyes when outside, suggests Dr. Lawrence D. Lampert, a Florida optometrist specializing in sports vision and developmental eye care. “Sun exposure increases the pigment that causes the dark circles.” Quit rubbing. Eye rubbing increases your risk of getting foreign particles in your eyes, and aggravates delicate skin tissue. Instead, use artificial tears or take a break from your work to forcefully blink your eyes to stimulate tears, suggests Dr. Nancy Webb, Kelsey-Seybold’s chief of Ophthalmology and Optometry. Cool it down. Apply cool tea bags or cucumber slices to your eyes for temporary relief, Lampert says. Tannins in caffeinated tea can reduce puffiness and discoloration. Create an eye-friendly environment. Make sure your workspace or living area has adequate light, reduce glare and wear appropriate eyewear to prevent squinting and help maintain focus. A good channel bifocal is often essential after age 40, advises Dr. Richard G. Shugarman, a West Palm Beach ophthalmologist.  Seek treatment from an ophthalmologist if you experience prolonged itching, burning, redness or other eye problems. Often, eye discomfort is a symptom of allergies. Eat well. Some dark under-eye circles are the result of insufficient levels of vitamins K and B-12. Plenty of fruits, greens and iron-rich foods should help, according to Lampert. Ease up on your salt intake. Too much salt causes the body to store water, even around your eye sockets, which adds to puffiness.  Stop smoking. Smoking thins the skin around the eyes, causing blood vessels under the eyes to appear more prominent, Maurice says. Danger! Avoid the three most common pitfalls that can keep you from achieving healthy muscle mass. Working too hard. Be careful not to push yourself too hard or for too long a time period.  “Three workouts a week, on a schedule like Monday, Wednesday and Friday is sufficient to get in shape,” offers John McNamara with New York’s St. Francis College. Working too often. Building muscle mass means tearing and repairing fibers, so it’s crucial you give your body time to rest between sessions, says Declan Condon, a New York exercise physiologist and personal trainer. “By not allowing enough time for this repair to occur… a person will not get the gains they are looking for.” An imbalanced diet. Whether your goal is to build or to trim muscles, you need to get a good balance of proteins, carbohydrates and good fats, suggests Suzy Weems with Texas’s Baylor University. Be sure to get a balanced snack in before and after a workout, and pick natural foods that will nourish muscles with essential vitamins. FACT: Gender plays a major role in determining body size and type. Men have 15 to 20 times more testosterone than women, which is a key component to increasing muscle mass, says Hannah Roth, an exercise specialist for Chicago area Lindenhurst Health & Fitness Center. Muscle Mass Myths BUSTED!  If you’re trying to bulk up or slim down, make sure you don’t make these classic mistakes BULKING UP Key points     • Fewer reps at a fairly high weight     • Avoid overtraining and supplements     • Don’t overdue protein consumption     • Get a total body workout 1. Super intense workouts will get you quick results. “Bodybuilders spend years training, for hours at a time, to actually increase muscle mass,” says Declan Condon, a New York exercise physiologist, personal trainer and co-creator of PumpOne fitness programs for iPods. As you build mass, you should also be thinking about total strength, which is achieved over time through well-rounded workouts. 2.  If you become too muscular, you won’t be as flexible. We’ve all seen burly men who couldn’t touch their toes; that doesn’t mean flexibility has to be sacrificed in the name of beefing up, says John McNamara, Ph.D., assistant professor of Sports Management & Physical education for New York’s St. Francis College. “One thing has nothing to do with the other. Through proper training, including stretching, even the bulkiest men can be limber.” 3. You have to pack on the protein. Your body needs proper food energy to fuel muscle growth, so eat modestly throughout the day, suggests Suzy Weems, Ph.D., professor and chair of the Family and Consumer Services Department at Texas’s Baylor University. “Muscle tissue is made of more than protein, and the absolute amount of protein that can actually be added to the body on a daily basis is very small.” Only progressively overloading muscles with work will make them grow. 4. Supplements get good results. While supplements may contribute additional isolated nutrients, they will not fuel your body and muscle growth as well as natural foods and can be harmful. “Supplements can have toxic levels of minerals, causing a type of poisoning effect,” McNamara says. “Others may contain things like steroids, which are not listed on the label.” 5. Anyone can bulk up.  Your physiology and potential for muscle mass gains has a lot to do with the work you put into it, but so does your genetic make up. If you were born with thin muscle fibers, it’s not a good idea to work toward a bulky physique, suggests Weems. “Muscle development and type is individualized by design,” she adds. “A person should work to make the most of the muscle shape they have.” GETTING LEAN Key points     • More reps at a lower weight     • Longer cardio sessions, with some intensity     • Modifying routines to progressively challenge the body     • Balanced diet with sufficient protein and carbohydrates 1. Doing a lot of reps at a low-intensity will help you achieve trim, defined muscles. If you never crank up the intensity, you will soon hit a fitness plateau, says Christopher Daniels, a California personal trainer and professional wrestler, who has fought under the name “Fallen Angel.” Greater intensity workouts will burn a greater total amount of fat and more calories per workout. 2. You can make your muscles leaner and longer. Muscle density depends on the amount of fibers that are bunched together and how much water they hold, Condon says. Because they are fused to the bone, they cannot get longer. “To get or see “leaner” muscles, a person needs to first lose the excess body fat that lies over the muscle and under the skin,” Condon adds. Then one can improve muscle tone through strength training. 3. You can turn fat into muscle. While the building of muscles can help burn calories, you can’t turn fat into muscles. All you can do is trim the fat that covers and hides muscle contour, say Hannah Roth and Dave Dean, exercise specialists for Lindenhurst Health & Fitness Center in the Chicago area. “Think of eating an orange—in order to get to the orange you must first remove the peel,” Dean adds. “In order to see the muscles you must first shed the body fat. To increase muscle mass, one must consume more calories than one expends.” 4. Crunches will give you a trim waistline. Shawn LeBrun, a Maine author, personal trainer and bodybuilder refutes the idea of “spot reduction” in the essay Myths About Building Lean Muscle Mass. “It's nearly impossible to lose fat from only one area of your body,” he writes. “Overall bodyfat must be reduced to lose fat in any particular area of the body.” 5. Fats and carbs are the enemy. A balanced meal gives you energy. Focus on complex carbohydrates, found in whole grains and fruits, to energize the body’s actions, suggests Weems. For muscle strength and over all health, seek out lean sources of protein and the unsaturated fats found in nuts, seeds, avocados and olive oil. “Fat is essential in small amounts. (It) is needed to carry certain vitamins to action in the body,” she adds. Natural Wonders: The argument for organic foods Things that make you wonder Humans have been evolving on this planet for millions of years, and our digestive systems have been evolving right along with us. But 50 years or more ago, we began processing all those wonderful whole foods that our bodies had evolved to recognize.  Take the common grain (i.e. wheat, rye, barley, etc.)—we’ve learned how to remove the bran, or the bulk of the fiber, as well as the germ, where vitamins, minerals and oils are stored. We’ve also learned to remove endosperm, the starchy part of the grain where all the necessary components exist for slow digestion and good health. These vital portions have been removed just to improve taste appeal.  To make matters worse, we began growing our crops with chemicals, synthetic fertilizers and hormones to increase the rate of production and help livestock mature more quickly.  We also began to add preservatives to extend the life of our foods and added dyes to make the colors more appealing and more natural looking.  Today, 50 million Americans are borderline diabetic, and cancer and other diseases are on the rise.  I wonder if there is a connection… Organics - Are they different? It seems each day science discovers new substances in plant life, including powerful anti-cancer phenolic compounds that scientists are finally becoming able to identify and categorize.  These secondary metabolites range from an estimated 50 to 100 substances at present, but scientists still concede that there are probably as many as 4,000—there just hasn’t been enough research yet to know. These are indeed “living pharmacies” held within an organic plant, but they have slowly and systematically been removed from many of the conventionally grown food products that we Americans have grown to love.  The proof Scientists have discovered the difference between plants grown with conventional agricultural methods (i.e., chemical fertilizers, pesticides and fungicides), and those grown organically.  Looking at the cells of these plants under a microscope reveals some amazing details.  For example, a tiny extract of an organically grown carrot shows a crystalline picture of order and perfection with an abundance of varying metabolites; this is in marked contrast to an extract from a conventionally grown carrot, which shows a weak and dissipated picture with much fewer and distorted metabolites. Changing the farming and processing methods of our food products has changed the way our bodies recognize or don’t recognize these foods. This is bad news for our body’s cells, which require specific nutrients in order to regenerate superior cells and nutrients that science hasn’t begun to adequately identify or understand.  There is order in nature, and through a microscope you can see cellular vitality in an organically grown plant that doesn’t exist in conventionally grown varieties where this vitality has been systematically removed through farming practices and processing. Conventional agriculture works against the natural nutritional richness of nature in three ways: 1. Seeds have been specially adapted to grow when they receive chemical fertilizers and other applications, which produces inferior plants.  2. Pushing growth rates in plants with chemicals to obtain greater profits leaves the cells in a weakened state. 3. Crops that are never allowed to fully mature never receive their full complement of the life-enhancing secondary metabolites. What you can do Introduce foods that have been certified organic to your daily diet.  Ask your grocery store to bring more organic foods and, if they refuse, find another store.  You may feel these foods are more expensive, but are they really? Many people find they actually eat fewer calories because organic foods are more nutrient dense, and therefore more sating and satisfying. You can also think of it this way: How much could it cost in future medical expenses to correct the many health issues that can arise from eating conventional foods? Simply put, if you have the option, choose organic.  Eat well!  Author Dan Young is president of Performance Food Centers Corp. He is accomplished in juice bar concept and design and is certified in personal training and sports nutrition. What is organic? The U.S. Department of Agriculture (USDA) has different designations for foods that are grown organically or contain organic material. “100 percent organic”- These foods contain no antibiotics, hormones and have not been genetically engineered. No fertilizers or pesticides were used on these foods.  “Organic”- This label indicates the product contains 95 percent organic ingredients, the remainder of which is approved by the National List of Allowed and Prohibited Substances. “Made with organic ingredients”- Made up of at least 70 percent organic ingredients, three of which must be listed on the package, with the balance being on the National list. These products may not display the USDA organic logo on their packaging. --Source: The Daily Green Avoid the “Dirty Dozen” The following fruits and vegetables, identified and named “The Dirty Dozen” by consumer safety advocate Environmental Working Group, may contain high levels of toxic chemicals when grown conventionally. Many experts recommend eating these foods only when they are organically grown. Apples Cherries Grapes, imported Nectarines Peaches Pears Raspberries Strawberries Bell peppers Celery Potatoes Spinach Go organic today! How to start Making the switch from conventional foods to organic is a lifestyle change. Colleen Patrick-Goudreau, founder and director of food advocacy group Compassionate Cooks, suggests some things you can do today to make positive changes in your eating habits. 1. Grow your own food, as much as you are able. Whether this means an herb box on your kitchen window sill or a home garden, the more you can grow the more control you’ll have about what goes into your food and, ultimately, your body. 2. What you cannot grow, buy directly from local farmers. Many towns and big cities have a regular market for growers from the area, and here you can ask about farming practices, pesticides and support the agricultural industry in and around your city. 3. If you shop at a grocery store, avoid produce considered to be the “Dirty Dozen,” Patrick-Goudreau advises. These foods, including, apples, grapes and potatoes, are commonly sprayed with high doses of toxic substances that stay in the food, even after washing. --Source: Colleen Patrick-Goudreau, www.compassionatecooks.com Water Retention: We’ve all heard about getting 8 glasses a day—but how much water do we really need? When it comes to water consumption, most Americans follow the rule that it’s best to get at least eight glasses a day—the equivalent of 64 ounces—but questions still remain. Who came up with that amount? Do other beverages like soda, coffee or tea count toward eight glasses? How much water do we get from food? What does water do for the body, anyway? Water in the body The human body itself is made up of about 66 percent water, which has a similar composition as seawater, according to Dr. Patrick Carter, medical director of managed care and chief of family medicine for the Kelsey-Seybold Clinic in Houston.  “When organisms became adapted to dry land, they had to carry the ocean with them,” Carter adds. “(Now) our bodies are tanks of water that we carry around with us.” The hydration we get from food and water maintains our body temperature, blood pressure and allows blood to deliver nutrients and oxygen to body tissues so they can burn energy. Some scientists have theorized that water brings the body energy much like a dam that makes hydroelectricity, says Dr. William Dunn, radiation oncologist at the West Michigan Cancer Center. In his book, The Aquavore Diet, Dunn explains the relationship between fluids and the body’s ability to lose weight, fight cancer and other debilitating illnesses. Author and nationally recognized nutrition expert Dr. Ann Kulze says water is crucial to every function in the body, as it cushions internal organs and keeps mucous membranes in the nose, throat and mouth moist. “Water is the body’s most critical essential nutrient,” she adds. “Illness and death will ensue from lack of water more quickly than (a lack of) other essential nutrients.” How much is enough? On the issue of exactly how much water, and in what forms, the body requires, research is split. In the 1940s, the National Academy of Science’s Food and Nutrition Board came up with a standard for how much water the average person should consume each day, Carter says. Researchers determined people need about 1 cubic centimeter of water for each calorie of food consumed in a day—roughly 2,000 to 2,500 total. Since then, other groups have calculated insensible loss, or the amount of water lost each day through perspiration and breathing, as well as the amount of fluid lost through urination, to determine how much water is needed to replenish stores. That research also determined a person needs about 2,000 cubic centimeters of liquid each day, or about 67.6 ounces. While most doctors encourage proper hydration, Kulze says there is no concrete proof in the scientific community that drinking 64 ounces of water each day will bring any added health benefits. “The eight ounces eight times a day (theory) is an urban myth,” she suggests. “There is absolutely no conclusive science to support this recommendation.” More than just water The body gets fluid through many more sources than just water, including foods and other beverages we consume on a regular basis, Kulze says. Watermelon is 99 percent water, but even bread has 30 percent water. Caffeinated beverages may have a mild dehydrating effect, when consumed in large enough quantities, but still contribute to your day’s total water intake.  The amount of fluid needed to keep the body hydrated may be up for debate, but the general benefits of proper hydration are undeniable, Dunn says.  “If we don’t replenish these sources, our body figures out tricks as we age to compensate,” he advises. For example, when the body is dehydrated over a long period of time, it will absorb available water in the bowel, which could eventually lead to constipation. If a person goes without proper fluids for too long, the body may instinctively crave salty and fatty foods, because it associates them with the beverages most people drink afterward. “You have to drink water, because your body loses water every day,” Carter suggests. “If you don’t you’ll get sick and you just won’t feel well.” 7 quick ways to get more water into your day      1. For breakfast, try oatmeal with skim milk and fruit.      2. Drink a glass of water with each daily snack.      3. Have a soup and/or salad with lunch and dinner.      4. Keep a non-disposable bottle with you as often as possible.      5. Take a multivitamin daily, making sure to wash it down with a full glass of water.      6. If you’re a flavor craver, get citrus fruits, mint leaves or cucumbers to add to a pitcher of water for drinking at home.      7. Ask for water when dining out, in addition to soda or coffee. FACT: Did you know…? Researchers determined the average person should get 1 cubic centimeter of water for each calorie of food energy he or she consumes. If you maintain a 2,000-calorie diet, you need roughly 68 ounces of water, or a little more than a half a gallon each day. Did you know…? Each day, you can lose as much as 33 ounces of water through breathing and sweating alone. Source: Kelsey-Seybold Clinic, Houston Fit for Two—Keeping your fitness goals going during (and after) your pregnancy We’ve all heard of eating for two, but what about working out for two? No matter how counterintuitive it seems when you can barely sit down comfortably on a sofa, it’s important for women not to stop strength training or cardiovascular training when they become pregnant, according to Farel Hruska, national fitness director for fitness group Stroller Strides and mother of three. “Unless she falls into a ‘high-risk’ state, as diagnosed by her doctor, (a woman) should continue to remain consistent with exercises until delivery.” Strength training, at less intense levels to accommodate trimester and individual circumstances, can also improve a woman’s overall metabolic rate and help control baby weight gain and preserves bone density. Pregnancy, however, may not be the best time to go from being completely de-conditioned to a fitness guru, says YogaFit Master Trainer Sandi Call. Instead, she suggests specific prenatal exercise and/or yoga classes that cater directly to the needs and conditions of moms to be. “Women must seek a class taught by a professional who has specific training in this area, not just a regular yoga class,” Call advises. You may have to lower your expectations for weight loss throughout your pregnancy and concentrate on increasing or maintaining overall fitness, stamina and balance. Whatever fitness regimen you decide on, be sure to first consult with your physician or a medical expert on the benefits and risks of exercising and how they can change from one term to another. FACT:  Nature’s nausea buster- Ginger root If your morning sickness takes you into the evening, try nibbling on some ginger. This intensely tangy root, more palatable when candied or brewed as ginger root tea, has been found to alleviate pregnancy-related nausea and can be quite soothing to the stomach. Nutrition- Eating right for you and baby Eating for two is more than an excuse to binge on junk food favorites—it is the best excuse for healthy eating and regular snacking throughout pregnancy. Good snacking promotes a steady caloric burn and keeps glucose and insulin levels within a safe range, says Dr. Ann Kulze, physician, wellness coach and founder of  Just Wellness, LLC. Getting the right kinds of foods in regularly also helps ensure you receive essential micronutrients, minerals and essential fatty acids that help fetal brain and retina growth, Kulze says.“Unquestionably, there is not a more critical period in a woman’s lifetime to partake in optimal nutrition than when she is nurturing her unborn child.” In addition to prenatal vitamins, you’ll want to look for vitamins essential for expectant moms in the following foods: Leafy green vegetables, fruits, beans and whole grain breads and pastas are packed with protein and folic acid, critical for cell repair and supporting the placenta. Lean meats, liver, milk, eggs and fatty fish are great sources of Vitamin A and beta carotene, which promote bone and dental health, as well as calcium and Vitamin D. Avoid fresh and canned tuna and albacore, swordfish and local fresh water fish. Red meats, spinach, dried fruits and beans as well as nuts and fortified cereals provide iron to prevent anemia and low birth weight and zinc, which creates insulin and enzymes for digestion. These foods also give you and your baby niacin and riboflavin for tissue development and to aid energy metabolism. Citrus fruits, bell peppers, green beans, strawberries, potatoes, broccoli and tomatoes deliver Vitamin C and offer antioxidants that build your immune system and help you absorb iron. Vegetable oil, wheat germ and nuts are good sources of Vitamin E, known to help the body build blood cells and muscle tissue. Destination fit: Make sure your vacation isn’t an escape from fitness goals FACT:  When a person stops a normal exercise routine, strength and fitness gains can be lost at a rate of 2.5 percent each week, while muscle strength can decline as much as 50 percent within four to 12 weeks.—Pete McCall, personal trainer and exercise physiologist with the American Council on Exercise. TIP: When traveling with small children, consider bringing along a backpack or sling for easy carriage, suggests Kate Lichter, president and founder of female fitness cruises company Femme FITall. “I can testify that you will get twice the workout when carrying 30 pounds on your back as you hike up Diamond Back in Oahu,” she adds. Vacations are the perfect timeout from the daily grind of work, school and routine, but if you typically use a vacation with family and friends as an excuse to press pause on your diet and fitness regimen, you may want to reconsider. Instead, do a little research about your destinations, and look for opportunities to be active. Whether it’s renting bicycles, rock climbing and kayaking or finding resorts that offer visitors activities like golf, skiing and tennis, it’s important to keep moving. “The most important thing is to choose an activity that will be fun and challenging, yet can be performed safely or at least under the guide of a trained instructor,” says Pete McCall, a personal trainer and exercise physiologist with the American Council on Exercise. Camping is a good option for fitness seekers, as most campgrounds are located near rivers, lakes and mountains and have accommodations and activities that are appropriate for families and people at all skill levels. Seeking vacation spots where you can explore the great outdoors will not only keep you active but offer many forms of true relaxation, according to Bill Sheffer, director of the Michigan Association of Recreation Vehicles and Campgrounds.  “People use a vacation as an opportunity to relax, but relaxing is more than lying on a beach or in bed,” Sheffer adds. “It can be just as relaxing to cook a healthy dinner with the family around a campfire or go kayaking in beautiful, natural scenery.” But even if you’re nowhere near a park or hiking trail, that’s no reason to let inactivity get the better of you, says Jeff Wooten, president of The Body Mechanic, a holistic training program. You can get in a day’s worth of exercise from your hotel room if you know the right moves. Deep breathing exercises can aid digestion if you’re forced to sit for hours while traveling. Wooten also suggests finding stretching routines or modified yoga poses for car travel.  Linda Shelton, fitness director for women’s magazine VIV, advises bringing along a resistance tube or band with your luggage and squeezing in a 10- to 20-minute strength training workout in the comfort of your hotel room or at a rest stop. “Just because you’re on vacation, doesn’t mean you have to blow off your workout,” Shelton adds. “You can effectively tone your muscles, burn calories and rev your energy level while you’re on the road.” American destinations that will keep you on your feet 1. San Diego, CA – In addition to beaches and tourist attractions galore, this Southern California destination is packed with parks, bike trails and water sports. With mild, temperate climates and lots of sun, you’ll be itching to get (and stay) outdoors.   2. Portland/Seattle, Wash .- The mountainous terrain is perfect for hiking, and both towns not only boast vibrant cityscapes, but have lots of activities for nature enthusiasts. 3. Anchorage, AK - What could be more inviting to the outdoors crowd than summer days that last nearly all day long? Add to that an active downtown, lots of cycling and running trails in summer and skiing in winter, and you’ll be busy no matter when you visit! 4. Denver, CO - While it’s more commonly thought of as the quintessential winter vacation destination, this mile-high city also has the nation’s largest park system and some 850 miles of urban bike and walking trails. 5. Ozark Mountain Country, MO and AR. This mountain area has numerous lakes, rivers and a natural wildlife refuge dedicated to native species. Tips for Eating Healthy on Vacation 1. Snack less. Eating in the car or your hotel room is one way to pass the time but the calories will sneak up on you. Opt for snacks that won’t bust the bank, or switch to chewing gum and water to curb your appetite. 2. Seek out restaurants with healthy options. If there’s no “light” menu, seek out salad bars and fast food joints with alternatives for kids, like apple slices and milk.     3. Look for regional favorites and local produce stands. Depending on the season, your vacation city may offer fresh seafood, produce, baked goods and dairy products. Look for markets and roadside fruit stands to get a taste of the local flavor. 4. Treat yourself with fresh foods. Use vacation as a retreat from ordinary food and take advantage of guiltless pleasures, like fruit for breakfast and freshly made menu items. 5. Shop like you live there. If your accommodations include a kitchenette, plan meals and scout out the local supermarket for healthy options like fruits and vegetables, suggests Jeff Wooten, president of The Body Mechanic, a holistic training program. 6. Try to maintain your home eating schedule. Don’t eat breakfast in the middle of the night, just stay mindful of any time zone changes that could throw you off your normal routine, suggests Kate Lichter, president and founder of female fitness getaways company Femme FITall. Not eating when your body tells you to can bring vacation bliss to a screeching halt.