BaySport Nutrition Tip by Sheri Berger, RDN – Smart Snacks

As preparations for the new school year begins, an important decision is what to pack for lunch. BaySport’s Nutrition Coach, Sheri Berger, RDN (Registered Dietitian/Nutritionist) shares a health tip for the entire family, whether they’re going to school or work.

Choosing SMART SNACKS throughout the day will help to keep you energized, focused, happy, and provide steady blood sugar. Choosing less quality snacks will do the opposite. SMART SNACKS provide fiber, lean protein, quality carbohydrates, healthy fats, and around 150-200 calories. Here are some great choices:

• Two tablespoons of all natural peanut butter with 6 celery sticks
• One tablespoon of nut butter with a medium apple, banana, or other fruit
• One tablespoon of nut butter with 8-10 whole grain crackers
• ½ peanut butter sandwich on whole grain bread with apple or banana slices
• 8-10 walnuts or almonds with a medium apple or other fruit

• ¼ cup of beans, 1 tablespoon of cheese, and salsa on a whole grain tortilla
• ½ cup of hummus or black bean dip with cut up vegetables (carrots, celery, mini peppers, cucumber slices, cherry tomatoes, jicama)
• ¼ cup of hummus on whole wheat pita bread
• ½ cup of roasted garbanzo beans with 10 cherry tomatoes

• String cheese or one ounce of other cheese and a piece of fruit
• One cup of plain low-fat yogurt with ground flaxseeds and 3-4 strawberries
• One cup of plain Greek yogurt with two tablespoons granola and one teaspoon agave nectar or honey
• Two tablespoons goat cheese, dill, and tomatoes on a piece of whole grain bread
• ½ cup of cottage cheese with chopped fruit (berries, nectarines, peaches, etc.)
• Once hardboiled egg with a rice cake or whole grain crackers

• 1/2 can tuna or salmon with 5-8 whole grain crackers
• Three romaine lettuce wraps with nitrate-free cold cuts or other lean meat
• Two ounces smoked salmon on a rice cake or three whole grain crackers
• Six shrimp with cocktail sauce, celery, and carrots
• Two ounces of beef, turkey, or salmon jerky with cucumber slices


Learn more about Sheri Berger, RDN:
Sheri Berger is a Registered Dietitian having completed her B.S. in Food/Nutrition & Dietetics and a dietetic internship at Loyola University Chicago. Sheri has a diverse professional background that includes hospital and outpatient clinic support, preventative wellness programs, corporate wellness services, cardiovascular disease management, and working with seniors. Sheri enjoys engaging her clients in pursuit of their personal wellness goals and leading by example with her healthy lifestyle. Sheri has been certified in adult weight management since 2005. She belongs to the Academy of Nutrition and Dietetics, California Dietetics Association, and the San Jose Peninsula District of the CDA. Sheri enjoys spending her free time with her husband and two daughters and she loves to run marathons.

The Mediterranean Diet, Should It Be Followed?

By Sheri Berger, RDN

The Mediterranean Diet is a diet and lifestyle plan that is based on the habits of people who live in countries bordering the Mediterranean Sea. It is well known that people who live in this region live longer and have a lower chance of developing cancer and cardiovascular abnormalities than Americans. The plan promotes an active lifestyle, weight control, and a diet low in saturated fat, animal protein, and sugar and rich in produce, nuts, olive oil, and other healthy foods.

Here are the pros of the Mediterranean diet:

– The diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions. This means you are consuming a diet rich in whole foods, fiber, healthy fats, vitamins and minerals and low in saturated fat and added sugar.

Pros of the Mediterranean diet:
– The diet does not promote skipping any food groups; foods that are higher in sugar or saturated fat are encouraged to be eaten in moderation, which makes the diet highly sustainable long term.
– The diet is rated #2 in best diets from the U.S. News & World Report.

Cons of the Mediterranean diet:
– The Mediterranean diet is a plan, not a structured diet. Eating the Mediterranean way does not promise weight loss, you need to figure out your calorie needs and stick with that if you want to lose weight on this plan.

I do recommend the Mediterranean diet as a healthy, sustainable lifestyle. Here some helpful tips to make it work for you:

– Mediterranean diet recipes, tips, and studies:

– Mediterranean diet cookbook:

– Consider planning and prepping meals ahead to save time on the Mediterranean diet.

Heat and Travel Safety

By Stephanie Nesbitt

Now that summer is finally here the sun is consistently shining, the weather is warm and people are travelling all over the world on vacation. When visiting a new location, or every a family favorite, people tend to forgo their normal lifestyle habits, such as exercising, eating healthy and even drinking water regularly. People get so caught up in the activities they are doing and the company they are with, which could potentially put them in harm’s way.

Hot weather (whether it is humid or dry) is a consistent temperature all over the world – no matter what time of the year you travel. When temperature and humidity soar, travelers — particularly children, the elderly, those with chronic medical conditions, and people who are overweight may be prone to heat stroke.  Even young and healthy individuals can be vulnerable if they are too active during hot weather and not drinking enough water; so it’s best to try to prevent heat stroke before it occurs.

According to the U.S. Centers for Disease Control (CDC), heat stroke occurs when the body is unable to regulate its temperature. The body’s temperature rises rapidly and the sweating mechanism fails, which makes it hard for the body to cool down on its own.

If you plan on traveling to a place where temperatures are high, follow these tips on preventing heat stroke, as recommended by CDC:

 Keep hydrated.  Increase fluid intake, regardless of activity level, even if you don’t feel thirsty. During periods of heavy activity in the heat, drink 2-4 glasses of water each hour.

 Drink cool, nonalcoholic beverages that do not contain large amounts of sugar.

 Avoid hot foods and heavy meals.

 Use sunscreen, hats and wear clothing that is labeled as sun-protective.

 If possible, seek air conditioned venues like shopping malls, public libraries, museums or movie theaters.  If you’re in a location with only fans, remember that once temperatures get to the high 90s, a fan will not prevent heat-related illness.

 Take a cool shower or bath to help lower your body temperature.

 Never leave children or animals in cars. Even with the windows cracked open, interior temperatures can rise almost 20 degrees Fahrenheit within ten minutes. Also, dress children in cool loose clothing, and shade their faces with hats or an umbrella.


Centers for Disease Control and Prevention. (2010). How to prevent heat stroke when traveling. Retrieved from prevent-heat-stroke-when- traveling/

About the Author:

Stephanie Nesbitt obtained her Masters in Exercise Science from California State University at Long Beach in 2015. Stephanie has been involved in athletics most of her life—softball, volleyball and horseback riding were her favorites growing up. Today, Stephanie still enjoys volleyball and running. She partakes in service-learning opportunities in her community as well as educating individuals on the benefits of quality exercise and nutrition. Her motto is, “feel fit, be fit, look fit.” Stephanie has been with BaySport since September 2015.