Instant Refresh

To make your workout high last longer, drink up.  According to a study in the Journal of Nutrition, becoming mildly dehydrated while exercising caused women to feel fatigued and less able to concentrate after their workout ended.  "Its easy to reach this point, especially if you're active," study coauthor Harris Lieberman, Ph.D., says.  "The problem is that many of us don't drink until we're thirsty, but by then we're already dehydrated." Help keep your mood upbeat by getting about 73 ounces of water a day, the amount recommended by the Institute of Medicine.

Get Summer Ready-Dinner Ideas

Each of these fast, easy and delicious come in about 500 calories.  Give them a try, you won't be sorry.

Potato Nachos: Preheat oven to 400 degrees.  Cut 1 medium potato into 8 wedges, place on a baking sheet, mist with nonstick cooking spray and bake 30 minutes, flipping once.  In a medium skillet over medium heat, saute 3 1/2 ounces lean ground turkey, 3 tablespoons water and 1 tablespoon taco seasoning for 8 minutes.  Top potatoes with cooked turkey, 1/4 cup shredded cheddar, 2 cup shredded romaine lettuce, 1/2 cup diced tomato, 1/4 cup low-fat plain Greek yogurt and 1 thinly sliced scallion.

Guacamole Burger: Preheat the broiler.  Mix 4 ounces lean ground beef with 1/2 teaspoon chili powder and 2 tablespoons chopped cilantro; form into a patty and broil 4 minutes a side.  Place patty on bottom half of whole-wheat hamburger bun and top with 1/4 cup guacamole, 1 tomato slice and top half of bun. Serve with 1 cup cubed watermelon.

Tortilla-Crusted Salmon with Santa Fe Rice:  Preheat oven to 350 degrees. Crush 4 tortilla strips in a ziploc bag.  Beat 1 egg.  Dip one 4-ounce salmon fillet in egg and coat with crushed tortilla strips.  Place on a baking sheet lined with parchment paper and bake 15 minutes.  Meanwhile, heat 1 teaspoon olive oil in a medium skilled over medium heat.  Saute 1 minced garlic clove, 2 tablespoons canned chopped green chiles, 2 cups diced bell pepper and 1/2 cup cooked brown rice for 5 minutes; stir in 1 tablespoon each topped cilantro and lime juice.  Serve with salmon.

Get Summer Ready-Lunch Ideas

Here are some lunch ideas that come in at about 400 calories each.

Baja Style Chicken Bowl: Heat 1 teaspoon olive oil in a medium skillet over medium heat.  Saute 1/2 cup thinly sliced red bell pepper, 1/4 cup frozen  corn, 1/4 cup black beans and 2 ounces diced cooked chicken about 5 minutes; season with salt and pepper to taste.  Spoon chicken mixture over 1/2 cup cooked brown rice and top with 1/4 cup salsa and 2 tablespoons Monterey Jack cheese.

Chicken, Spinach and Artichoke Panino:  Top 1 slice whole-grain bread with 1/2 cup baby spinach, 1/4 cup quartered artichoke hearts, 2 1/2 ounces sliced chicken breast, 1 slice provolone and a second slice whole-grain bread.  Heat a grill pan over high heat and coat with nonstick cooking spray.  Grill sandwich 3 to 4 minutes a side, pressing down with a spatula once on each side.

Get Summer Ready

Its warming up outside and that means you will probably be breaking out your swimsuits before too long. Along with working out make sure you are eating healthy.  This doesn't mean you have to eat teeny tiny portions.  It is possible to eat really satisfying food that is also slimming for your meals and snacks. 

Here are some ideas for breakfast that are about 300 calories each.

Chocolate-Cherry Smoothie:  Blend 1 cup low-fat milk with 1/2 cup unsweetened tart cherries and 1 tablespoon unsweetened cocoa powder.  Serve with 1 slice toasted whole-grain bread spread with 2 teaspoons peanut butter.

Bacon and Egg Sandwich:  Beat 1 egg with dried oregano and black pepper to taste.  Pour into a microwave-safe bowl coating with nonstick cooking spray and microwave on high 1 minute.  Top with 2 slices cooked Canadian bacon and microwave 20 seconds more.  Top half of a toasted English muffin with egg, bacon, 2 tomato slices and remaining half.

Apple-Walnut Pancakes with Brown Sugar Yogurt:  Mix 1/4 cup whole-grain pancake mix with water according to package directions.  Stir in 1 tablespoon chopped walnuts.  Heat a medium skillet over medium heat.  Pour batter into skillet to make two 5-inch pancakes; cook 2 minutes a side.  Meanwhile, combine 1/2 cup low-fat plain Greek yogurt with 2 teaspoons brown sugar.  Top pancakes with yogurt mixture and 1/2 cup chopped apple.