A member recently wrote to us and asked for some advice.  "My family and I are getting ready to take a week long vacation to the beach.  I know what kind of food to pack for our mini kitchen.  What I'm struggling with is how to make our days at the beach alot healthier.  Mine usually includes mindless munching while watching the kids.  Please help!"

We're happy to help.  The beach is the perfect place to stay fit.  Because you already mentioned that you pack or buy food at the local supermarket to stock your fridge and pantry, we wanted to share our staples with you.  Our grocery list includes protein powder, protein bars, fresh fruit, nuts, skim milk, fresh veggies and salad fixings, lean low sodium deli meat, cheese, eggs, chicken, shrimp, whole wheat pasta and whole grain wraps.  Your doing a great job by having some healthy foods on hand. As far as packing for the beach, why not try a simple deli turkey wrap with a slice of cheddar or avocado for fat with lettuce, tomato, and onions on a whole grain wrap.  It's easy, delicious and balanced.  And chances are your used to packing a cooler for your kids anyway.  For quick snacks, try a protein bar, string cheese and fruit or even edamame, which is great for mindless munching.

Speaking of mindless munching, you may just need something to keep your hands occupied.  Now's the perfect time to relax by the water with a great book or crossword puzzle.  Bring something to keep your hands busy and prevent you from overeating. 

As far as working out, nothing is as beautiful or fun as walking the beach.  The sand is naturally an uneven surface, which forces your balancing muscles in the lower half of your body to work harder, thus burning more fat in less time.  A simple walk, light run or even volleyball game won't feel like a workout and is a great way to stay in shape.

At night, take advantage if you have access to a grill.  Toss your favorite veggies like asparagus, portabello mushrooms, peppers, onion or zucchini in olive oil, sea salt and fresh ground black pepper.  Grill with your favorite lean protein like pork tenderloin, fish, shrimp or chicken.  Serve with a green salad and you have a delicious and healthy meal. 

Have a great vacation!