Why Soup Is Your Diet's Best Friend

By Petra Trudell, Managing Editor on Monday, November 10, 2014

If you're trying to lose weight, changing your diet is the first step. Soups are a fantastic way to help you lose excess pounds without feeling hungry all day.

With the weather getting colder and the holiday celebrations beginning, many of us are doing less physical activity and more eating. One way to help you manage your weight this fall and winter is by turning to an old favorite: soup.

Why Soup?
Soups are a great way to promote weight loss because they fill you up quickly and keep you feeling more satisfied longer. Thanks to all the water in soup, you find yourself eating less during your meal while reducing your cravings to snack in between meals. A 2007 study published in the medical journal Appetite confirmed participants who ate soup before at the start of their meal consumed less overall, so you can either have soup on its own or have a simple soup as an appetizer.

Soups are also easy to digest because of all that liquid and the fact the ingredients have been cooked down a bit. When food is easy on the digestive system, that means less symptoms of indigestion like bloating, constipation and diarrhea but also that the body is much better able to absorb the vital nutrients from the meal.

Lastly, soups are an affordable way to stay on track with your diet and anyone can master making them. No more cans!

Rules for Healthy Soups
If you find yourself getting bored easily when trying to change up your diet, soups are the perfect way to add some variety. Once you know the basics, you can create a variety of satisfying and delicious meals. But there are some key guidelines to keep mind:

• When you can't make your own, choose low-sodium stocks and broths for a base.
• Shop for canned ingredients that are organic, packed in water and free of BPA.
• Swap out heavy creams for Greek yogurt or low-fat or fat-free sour cream for richer soups.
• Always make sure the soup is a balanced combination of fats, proteins and carbohydrates.
• Remember, you can go crazy with veggies -- add as many as you want to bulk up the soup.
• Ditch any "finishing touches" like a drizzle of oil or butter --  a lot of times they're just to make the soup more shiny in appearance. Really.
• If you must have something to dip, go for whole-grain or sprouted bread.
• Cutting ingredients into uniform sizes will help the soup cook evenly.

We recommend making a large batch of soup at the beginning of the week and portioning it out right away so you have meals ready to take to work.

Easy Soup Recipes
Making your own soup is key here, as processed soups and those found at restaurants and fast food joints can be loaded with extra calories from butter and cream as well as salt and preservatives. The following three soups you may have bought in a can before or gotten as takeout, but we're here to show you how to lighten them up.

1. Basic Tomato Soup
Tomato soup is a classic, and also one of the easiest to make. Use this recipe as a base and add any additional dried or fresh spices you like.

• 1 tbsp extra virgin olive oil
• 1 qt low-sodium chicken or vegetable stock
• 1 shallot, minced
• 2 14-oz cans organic crushed tomatoes
• 1 tsp tomato paste
• 1/2 tsp sea salt
• 1/2 tsp red pepper flakes

Heat the olive over medium heat and cook the shallot for 3 to 5 minutes until slightly browned. Add remaining ingredients and simmer for 20 minutes.

2. Potato Soup
For a heartier option, potato soup is a common choice. But potatoes can be high in carbs if not prepared properly and many traditional recipes use lots of cream. Not to worry, we have a trick for lightening it up.

• 1 tbsp extra virgin olive oil
• 1 qt low-sodium chicken or vegetable stock
• 1 shallot, minced
• 3 large, russet potatoes, peeled and cut into 1-inch cubes
• 1 bay leaf
• 2 tsp dried thyme
• 1/2 cup fat-free Greek yogurt

Heat the olive over medium heat and cook the shallot for 3 to 5 minutes until slightly browned. Add the stock, potatoes, bay leaf and thyme and boil for 30 minutes until the potatoes are tender. Remove the bay leaf. Using a blender, puree the mixture in batches until smooth. Stir in the yogurt and serve immediately. Add additional stock or water if the soup is too thick.

3. Chicken Noodle Soup

• 1 tbsp extra virgin olive oil
• 1 qt low-sodium chicken stock
• 1 shallot or small yellow onion, diced
• 1 large carrot, chopped
• 1 large celery ribbed, halved and cut into 1/2-inch thick slices
• 1 cup cooked chicken, shredded
• 8 oz buckwheat noodles
• 1 bay leaf
• 2 tsp dried thyme
• 1 tsp dried parsley
• Salt and pepper to taste

Heat the oil over medium heat and cook vegetables until slightly softened, about 5 minutes. Add all remaining ingredients and simmer for 10 to 15 minutes.

Check back tomorrow for more of the latest health information and products. Shop eVitamins today and save!

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Commit to Breast Health All Year Long

By Dr. Steve Vasilev, MD on Friday, October 18, 2013

Breast health should always be a focus. Discover the treatments and research that have the medical community so excited and how to make breast cancer prevention a priority.

October is National Breast Cancer Awareness Month, but monitoring your breast health should be a year-long effort. If you're diagnosed with breast cancer, early detection can greatly increase your chances for a full recovery.

Becoming Breast Aware
The National Breast Cancer Foundation strongly encourages both men and women to become more aware of the typical look and feel of their breasts. Yes, although rare, breast cancer can affect guys too! So, pay close attention to any changes in your breasts. You are more likely to pick up a subtle difference than your doctor.

To really stay on top of the health of your breasts, practice regular breast self-examination. The simplest way to do this is in the shower. A breast exam should also be included as part of an annual physical with your doctor. Make sure to actively check both breasts on a monthly basis. Women should check their breasts during and after their period, as breasts may swell during the menstrual cycle. Cover all areas of the breast in small circles with the middle fingers, including the outer areas and the nipple. Be sure to  also check the areas below and above the breasts and the armpits.

If something feels strange or painful, it's time to contact a physician for a focused examination and additional testing.

Breast Screening Tools
In addition to breast examination, annual mammograms after age 50 is the mainstream recommendation. If you have additional risk factors, such as a strong family history, some experts and organizations are recommending mammograms every year or every other year after age 40. Sometimes, it's even reasonable to start screening after age 30. Everyone is different, so check with your doctor. For example, if you have breast implants, an MRI may be a better screening test than a mammogram. Thermography, on the other hand, while promoted by many alternative practitioners is simply not as sensitive for early disease and should not be used as a primary screening tool.

Keep in mind that some breast findings like ductal carcinoma in situ (DCIS) don't require immediate treatment, but you should know if you have such changes because some of these progress to invasive life threatening cancer. Surgery or other treatment may not be what you need, and in some cases the extent of surgery can be limited, so always consider a second opinion from breast cancer specialists before undergoing potentially unnecessary and disfiguring surgery.

The benefit of mammography far exceeds the small risk of radiation-induced cancer. We live in a radiation-filled world unfortunately, whether it be from where you work or from other X-rays you need or you simply spend a lot of time under the sun. So, for example, if you're a flight attendant, 20 long distance, round-trip flights is roughly equal to the exposure you get from one mammogram. Take into account your other exposures and talk with your doctor about the risk benefit of annual mammograms at your age. There is also a new type of screening called 3D mammography, which may be more sensitive but also increases the amount of radiation exposure. Researchers haven't proven this to be a better tool, so the risk may not be worth the possible benefit at this point.

Stay with regular mammograms every year or two, depending upon your age and other radiation exposure.

New Advances In Breast Cancer Treatment
Research into what causes breast cancer and treatment options is ongoing. Radical disfiguring surgery has gone by the wayside when breast cancer is diagnosed earlier, in favor of simple removal of tumors by lumpectomy or segmentectomy. When more radical surgery is required, the reconstructive techniques today are so advanced that body image may not be affected at all. Radiation therapy has been improved markedly to limit scarring, pain and complications from that form of treatment.

The point is there's no "one size fits all" surgery and radiation these days. It can be tailored to maximize treatment while preserving body image and minimizing complications.

New Advances In Breast Cancer Research
As far as chemotherapy is concerned, that is also going by the wayside and will be replaced by personalized treatment using biological therapies that target cancer cells only, leaving normal cells unscathed. Forty million dollars and 10 years of research have led a team of researchers from the United States and Canada to develop what they're calling a "sharpshooter" medication that may be able to inhibit tumor growth in cancer cells. "Sharpshooter" biological drugs target specific enzymes integral to cell function in cancer cells and are in clinical trials today.

Another new treatment being studied for use in cancer is the combination of nanotechnology with molecular and cellular techniques. Cancer therapies combined with metallic sub-microscopic nanoparticles are being tested as a new means of treating cancer. The nanoparticles are first injected and proven to bind to tumor cells only. These particles can then be combined with various agents designed to damage the cancer cells alone, avoiding damage to normal cells.

So the beef against mainstream cancer treatment of "cut, poison and burn" are really about to become history as the result of ongoing research. Less radical surgery, gentler more targeted radiation as well as "sharpshooter" biological treatments are leading the way towards truly personalized cancer care. These are further refined by advances in genomic research which will predict which patient will benefit most from which treatment combination. We truly are finally winning the war against cancer, contrary to what some are saying.

Breast Cancer Prevention
There is no doubt the best way to avoid the morbidity of cancer treatment and possibly dying of cancer is to prevent it in the first place. It's a toxin filled-world out there and many of these toxins can act as hormones, increasing your risk of cancer. The more weight and fat cells you have, the more these xeno-hormones can sit around in your body for a long time causing harm. While 5 to 10 percent of breast cancers are related to genes like BRCA1 and BRCA2, and harder to prevent, the simplest thing you can do is to maintain a healthy body mass index(BMI) under 25. This is a rough guide of how much fat you have for your height and you can find calculators online.

Exercise itself, in addition to helping you maintain healthy BMI, has a complex biochemical anti-cancer effect. In addition to this, the short list of absolute must-do prevention steps is to not smoke, limit alcohol intake to one drink per day, limit hormone exposure, limit toxin exposure (e.g. personal care products with many chemicals) and breastfeed if you are having kids. Eating a diet rich in vegetables of all colors and fruits, as well as drinking tea, rounds out the recommendations. While a low-fat diet has been advocated, it doesn't seem to be as protective as once thought, unless it leads you to being overweight and a high BMI. If you're at very high risk of breast cancer, based on family history and/or BRCA gene testing, additional prevention steps may be required which include hormone blockers like Tamoxifen or Raloxifene.

If you want to take prevention one step further, start with curcumin (found in turmeric), which is being actively researched by major institutions for prevention as well as treatment. Beyond this, optimize your vitamin D intake (you can ask for a blood test to check your level), take in plenty of natural vitamin A and take fish oil if you don't have fish in your diet at least two to three times per week. Finally, CoQ10 has been shown to have a possible preventive effect. There are many others that may or may not help but this is a great start.

In summary, pay close attention and get to know your breasts well, discuss the risk vs. benefit of screening tools with your doctor, and follow the key prevention tips outlined here. Breast cancer is highly preventable but requires some active effort. Just do it.

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3 Ways to Add More Dates to Your Diet

By Rachel Zachar, Contributing Writer on Friday, September 19, 2014

Dates often get passed over in the fruit section, but they provide many positive effects for improving your health. Try some of these ideas for incorporating more dates into your diet.

As often ignored fruits, dates don't receive the recognition they deserve for their valuable nutritional content. They are found on the date palm tree, which typically grows in dry regions like California and the Middle East, though they can be found in grocery and health food stores around the world, in dried or fresh forms. Often resembling long, dried-out grapes, dates may not look all that appetizing. However, they contain a variety of nutrients like fiber,potassium, copper, magnesium and antioxidants, all of which are beneficial for your health. High-fiber fruits can prevent constipation and help you to stay full after eating, and the potassium levels in dates can provide support for your digestion, heart and muscles. This antioxidant-rich fruit can also boost your body's defense against diseases and free radical damage. To reap some of the amazing benefits of this tiny fruit, try incorporating it into your diet with these suggestions.

• Cereal, Oatmeal or Salad Topping

Dried dates can add a burst of natural sweetness to your typical morning cereal or oatmeal. Simply buy some dried dates and pour them on top for a crunchy burst of natural sweetness and fiber content. If you love eating salads, try spicing yours up by slicing fresh dates and adding them into the mix. 

• Baking Recipes

Dates are often used in baking projects, as they make for a naturally sweet addition to many staples, like cookies and cakes, for example. To use your own dates in your next baking venture, buy some fresh ones, remove their seeds and dice them. They can be frozen for future use, or you can use them right away in a recipe like date bars. 

Date Bars with Oats

Ingredients:

2/3 cup chopped, pitted dates, divided

1/2 cup water

1 large egg

1 1/4 cup fast-cooking oats

1/2 cup whole wheat flour

1/2 teaspoon ground cinnamon

1/4 teaspoon plus 1/8 teaspoon baking powder

1/8 teaspoon sea salt

 

With only 100 calories, these oat and date bars make for a sweet and healthy treat. To start, preheat your oven to 375 degrees Fahrenheit and grease an 8 x 8 baking pan. Combine 1/3 cup of the dates and water in a blender and blend until smooth. Add one egg and blend again. In a medium bowl, mix together flour, oats, cinnamon, baking powder and salt, and whisk until blended. Then add the mixture of dates and water and the rest of the ½ cup of chopped dates; stir until moist. Next, pour the mixture into your pan and level the top of it with a spatula. Bake until firm and lightly browned around the edges, or about 17 minutes. Once you allow the pan to cool, cut it into 10 bars and enjoy. The bars can also be frozen or even kept in a container, which should be good to eat for about one week.

• Syrup Substitute and Natural Sweetener

Date nectar or syrup can be bought and used as a natural sweetener for many of your favorite foods. The thick texture of date nectar makes it perfect to drizzle on food items like pancakes and yogurt. It can even be added to bread recipes or blended into salad dressings for a touch of delightful sweetness.

• Date and Prosciutto Wraps

Ingredients:

16 thin slices prosciutto

16 whole-pitted dates

Freshly ground pepper

 

With their sweet flavor and filling texture, dates are great to use as a complementary ingredient to an otherwise salty recipe like prosciutto wraps. Simply wrap a slice of prosciutto around each date and add some fresh pepper for a delicious combo of sweetness and saltiness that is quick, easy and perfect for an on-the-go treat. These prosciutto-date bites only have 39 calories, so you don't have to feel guilty about indulging in a few of them for a hearty boost of fiber and potassium. 

 

Though dates might be the black sheep of the fruit family, they can provide many important health and nutritional benefits that are worth giving them a try. The next time you're out buying groceries, pick up some dates and test out these recipes. We hope you have a great weekend!

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The Best Foods, Beverages to Keep You Hydrated

By Petra Trudell, Managing Editor on Tuesday, August 19, 2014

Staying hydrated means so much more than drinking water. In today's post, find out which foods and beverages can help you keep it all in balance.

We would never recommend a purely liquid diet, but you do need to think about how much liquid is in your diet. What do we mean? Eating and drinking the right foods is key to maintaining proper hydration throughout the body.

The Importance of Hydration
Staying properly hydrated assists the body in carrying out countless daily functions. It also keeps your skin glowing and clear, your digestive system regular and your body natural detoxified. The symptoms of dehydration aren't subtle -- even if you didn't know you were dehydrated, you can probably recall days you experienced these signs. The most common symptoms of dehydration include headache, dizziness, dry mouth, fatigue and dry skin.

Hydrating Foods
Eating foods with a high water content will help you maintain the proper water balance in your body while also filling you up. That means these foods help you stay on track with your diet. It's best to eat them raw whenever possible, to avoid cooking all that water out.

All eight of the following foods contain more than 90 percent water. Find out what else they have offer:

• Cantaloupe -- This melon also provides vitamin A, which is needed for healthy eyes and skin.
• Cucumber -- Cucumbers, with the skin on, are a wonderful source of silica, a mineral that keeps the hair, skin and nails strong.
• Pineapple -- In addition to hydration, pineapples provide the enzyme bromelain for proper digestion.
• Tomatoes -- Eating tomatoes is a great way to get more of the antioxidant lycopene into your diet.
• Watermelon -- Watermelons are actually rich in calcium, the essential mineral for strong bones and teeth. 
• Bell Peppers -- Just one bell pepper provides more than 100 percent of your daily vitamin C.
• Radishes -- Spicy radishes actually support digestion and have soothing properties.
• Spinach -- Another great source of vitamin A, spinach leaves provide additional antioxidant support.

Hydrating Beverages
Plain old water is without a doubt the best thing you can drink. The body needs at least eight glasses of fluid a day to maintain proper balance, but you can switch up a few of those glasses of water for something else, depending on your activity and the time of day.

These five drinks are worth keeping on hand to maintain hydration and so much more:

• Coconut Water -- The water within coconuts contains electrolytes like potassium, which helps maintain fluid balance, making it a perfect post-workout drink.
• Tomato Juice -- Another way to get lycopene is through raw tomato juice, which mixes easily with other juices.
• Watermelon Juice -- Throw some watermelon in a blender and you have juice in seconds. Mix in a little lime juice and you'll think you're drinking a soda.
• Green Tea -- Turn your glass of water into a cup of green tea for the antioxidant EGCG, which supports the metabolism.
• Tart Cherry Juice -- A glass of tart cherry juice will assist in muscle recovery after exercise.

Make nutrition and hydration important factors in your diet and you'll reap the benefits from head to toe! For more tips, check back tomorrow at eVitamins!

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5 Great Reasons to Try Tart Cherry

By Petra Trudell, Managing Editor on Monday, November 18, 2013

Tart cherries are packed with nutrients that benefit everything from your muscles to your sleeping habits. Read on to learn more about this amazing fruit!

The tart cherry isn't the cherry you're thinking of when you imagine the taste of cherry-flavored candy or foods. This slightly sour fruit can help you sleep better, reduce pain and so much more.

What Is a Tart Cherry?
Tart cherries (Prunus cerasus) have bright red skin and contain less sugar than sweet cherries, which explains the difference in taste. Tart cherries are a great source of vitamins A and C as well as minerals like calcium and iron. What they're best known for are anthocyanins, which are phenolic compounds that act as antioxidants within the body.

Benefits of Tart Cherries
Tart cherries are more than delicious. Here are the five amazing benefits of tart cherries we think you should know about:

1. Sleep Aid -- Melatonin (a hormone) is one of the most popular sleep supplements, but it shouldn't be taken on a daily basis or in large amounts. Tart cherries actually contain a safe amount of naturally occurring melatonin that can help you sleep better. One serving (1 cup) contains less than 1 mg of melatonin, making it safe to consume daily. ADecember 2012 study published in the European Journal of Nutrition confirmed tart cherry choice raised levels of exogenous melatonin that may improve sleep quality.

2. Reduced Inflammation -- Inflammation is the body's natural response to stress or injury. It can cause pain, swelling and general discomfort throughout the body. Tart cherries are considered one of the most potent anti-inflammatory foods you can find, helping regulate the body's inflammatory response to reduce and possibly prevent symptoms.

3. Immunity Support -- Antioxidants are essential for protecting the cells of the body against free radicals, which are byproducts of oxidation. Free radicals cause oxidative stress and may damage the cells and weaken the immune system. Tart cherries are rich in antioxidants to combat these effects and keep the immune system on guard to prevent illness.

4. Muscle Soreness –  If you exercise regularly and don't like to be sidelined by muscle soreness, first, you should stretch more before and after your workout, and then you should have a glass of tart cherry juice when you're done. The anti-inflammatory benefits of tart cherries may mean less muscle damage and soreness from training. An August 2006 study published in the British Journal of Sports Medicine found tart cherry juice reduced strength loss four days after exercise, improving symptoms of muscle damage caused by exercise.

5. Blood Sugar -- The anthocyanins within tart cherries may also support proper insulin production to keep blood glucose levels in check. The only published studies thus far have been conducted on animals, but the idea of a natural option for regulating blood sugar is exciting for those living with diabetes.

How to Get More
Eating about 1 cup of cherries a day will allow you to enjoy this berry's health benefits, but if you can't get your hands on some, supplements can help. Tart cherry capsules and tablets provide a much more concentrated dose of tart cherry extract, which means you don't have to eat pounds of the fruit each week.

Another great option is tart cherry juice or juice concentrate (can be mixed with water). A pure, organic tart cherry juice with no additives will provide the benefits mentioned above in 1 glass. Try drinking it after exercise to combat muscle soreness or one hour before bed to help you sleep.

As with all supplements, speak with your doctor before adding a highly concentrated tart cherry juice supplement to your routine, especially if you're pregnant, breastfeeding or being treated for a medical condition, like diabetes.

Shop our selection of tart cherry products at eVitamins and let us know which ones are your favorites! Have a great week!

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Exploring the Health Benefits of Watermelon

By Rachel Zachar, Contributing Writer on Monday, August 25, 2014

Watermelon is a cool, refreshing summer staple that you probably love to enjoy on a hot day. However, watermelon also provides many nutrients that can help you to maintain excellent health.

When you think of watermelon, you probably think of summer, lazing on the beach and cooling off with a big slice of this refreshing fruit. You may have the understanding that, though watermelon is quite delicious, it doesn't contain much nutritional value besides water and sugar; in that regard, you would be mistaken. Watermelon is actually jam-packed with many nutrients that can help keep you healthy and feeling your best. Let's examine some of the most significant ones.

 

Water

 

The most obvious component in watermelon contributes intensely hydrating properties. With its high water content—about 92 percent, according to the National Watermelon Promotion Board—watermelon is an excellent source of hydration and can help you to feel refreshed while restoring electrolytes. Great to eat on a hot summer's day, watermelon can help cool you off and even help protect your body from overheating or becoming dehydrated.

 

Lycopene

 

You may believe that tomatoes contain the highest amount of the antioxidant lycopene among fruits and veggies, but this notion is actually incorrect. Surprisingly, watermelon beats tomatoes to the punch in terms of lycopene content. Lycopene plays a significant role in reducing inflammation and also protecting your cells from free radical damage. In addition, it has exhibited positive effects for fighting cancer, particularly when it comes to reducing prostate cancer cell growth, according to the National Cancer Institute.

 

Citrulline

 

As an amino acid, citrulline is present within watermelon and may be able to help combat muscle soreness. Citrulline is often included in sports supplements to help athletes improve their post-workout recovery by reducing muscle pain and lowering the heart rate. In addition, citrulline may be able to help reduce body fat safely and aid with healthy weight maintenance, illustrates a study from Purdue University and University of Kentucky. This study also suggests that citrulline may be able to help lower blood pressure and improve your cardiovascular health.

 

Potassium

 

While it is known to be a very prominent player in bananas, potassium is also abundant within watermelon. Potassium can aid with lowering high blood pressure and cholesterol along with helping to regulate your heartrhythms, according to Melinda Ratini, DO, MS. Additionally, potassium is important in helping calcium to absorb within your bones for improved joint strength, asserts Med-Health. It can also benefit your muscle and nerve processes.

 

Vitamin C

 

As an essential “letter vitamin,” vitamin C can provide many benefits for your body, including lowering asthma risk and helping to build up your collagen levels for healthy skin and hair. Vitamin C can also help lower your risk of catching a cold and strengthen your immunity for a better defense against illnesses like cancer, heart disease and eye problems, according to Louise Chang, M.D.

 

How to Incorporate Watermelon Into Your Diet

 

If you're ready to start munching on some juicy watermelon after reading about its numerous health benefits, there are some specific ways you can incorporate it into your diet. Take some chunks of watermelon, including the rind, and toss them into a blender for a cool and nutrient-rich beverage to help power you through your day with antioxidant protection. Watermelon is also a great addition to other nutritious meals like salads. Adding diced watermelon to a salad with mint, spinach and mozzarella can add a fruity and refreshing twist to your usual lunch or dinner routine. Watermelon can also be enjoyed on its own at any time and is great to eat after it's been frozen for a cool and deliciously healthy treat. While it's freshest during the summer months of June-August, watermelon is typically available at your local grocery store year-round.

 

Though summer is coming to a close, you can still receive the nutritional benefits of one of the most popular fruits of the season. Run out to your grocery store and stock up so you can start enjoying some nutrient-rich fruity bliss through the many different ways that watermelon can be added to your diet.

 

At eVitamins, we have a great variety of supplements and other health and wellness products. Check them out today and start living healthier!

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12 Healthy Essentials to Bring On Your Summer Vacation

By Petra Trudell, Managing Editor on Wednesday, May 21, 2014

Right about now, you may be planning a summer getaway and it's time to decide what you're taking. No matter where you go, make sure you bring these items along to stay healthy and safe.

Packing for a vacation means a lot more than just deciding what to wear. Remember, you're temporarily relocating to another place for a week, two or maybe even longer. Bring along these 12 healthy essentials and you'll feel great during your vacation and when you get back home.

Essential No. 1: Insect Repellant
What to Pack: Quantum Buzz Away
Bugs like ticks and mosquitos can do more than cause irritating and itchy bites -- they can also carry diseases like Lyme disease. Bring along this all-natural spray that contains essential oils like lemongrass and citronella to keep them away. This spray is free of DEET and safe for kids age one and older. Make sure to spray your clothes as well.

Essential No. 2: Sunblock
What to Pack: Alba Botanica SPF 45 Sport Lotion
The dangers of sun exposure are well known, so make sure you're ready. Designed for extreme activity, this sunblock protects you from UVA and UVB rays when you're out exploring or laying on the beach. It's also recommended by the Skin Cancer Foundation and is vegetarian friendly. Make sure to reapply it every few hours and even more if you're swimming.

Essential No. 3: Multivitamin
What to Pack: MegaFood One Daily
Everyone indulges a bit on vacation. Look out for your daily nutrition by bringing along your multivitamin in a travel case. This one is made from whole foods and is suitable for men and women. It's also suitable for vegetarians and is free of GMOs, gluten, pesticides, herbicides, soy or dairy products. All you need is 1 capsule a day, so it won't take up too much time.

Essential No. 4: Anti-itch Cream
What to Pack: Derma E Stop Itch Instant Relief Creme
Whether it's an itchy bug bite, uncomfortable poison ivy or even dry skin from a cold plane ride, this cream can help you calm and soothe your irritated skin. It contains ingredients like calendula, chamomile, evening primrose and oats. It's also made with peppermint oil for a cooling sensation and provides relief that lasts for hours.

Essential No. 5: Immunity Booster
What to Pack: Alacer Emergen-C Immune Plus
Your immune system, which is your body's first line of defense against illness, can really take a hit from traveling. You're exposed to countless germs while traveling and the change in sleep schedule and diet can also lead to sickness. Pack these little packets to mix with water for some vitamin C, vitamin D and zinc.

Essential No. 6: Protein Bars
What to Pack: Quest Nutrition Quest Bar
There may be hours between meals on your journey and you want to keep your blood sugar levels stable and your energy up. Bring along a protein bar like this one (available in several flavors) to fuel all your activities. If you're staying somewhere with a gym, they're also great to have before or after training.

Essential No. 7: Eye Drops
What to Pack: Boiron Optique 1 Eye Drops
A plane ride can also lead to irritated eyes as well as allergies you may not have been expecting when visiting a new place. These eye drops help relieve uncomfortable symptoms like itching, burning, dryness, redness and general fatigue. Keep this little bottle in your bag.

Essential No. 8: Hand Sanitizer
What to Pack: Dr. Bronner Organic Lavender Hand Sanitizing Spray
Between tour buses, airports and rest stops, you may not always be able to clean your hands thoroughly to fight germs that can make you sick. With a natural lavender scent and organic ingredients, this little hand sanitizer can go anywhere with you. Just give your hands a mist whenever you need it and rub in.

Essential No. 9: Baby Wipes
What to Pack: Earth's Best Sensitive Chlorine Free Baby Wipes
Also for hands in need of cleansing on the go, baby wipes are a gentle way to clean up unexpected messes and even wipe down a table or chair without water. Free of chlorine, alcohol and fragrances, these wipes are made with aloe vera and vitamin E to soothe and moisturize skin. The soft, resealable package makes them perfect for travel.

Essential No. 10: Valerian Root
What to Pack: Nature's Plus Valerian Extended Release
Traveling to another time zone or just abandoning your normal routine can throw a wrench in your normal sleep cycle. A natural sleep aid like valerian root can help you fall asleep more easily during a trip to overcome jet lag and when you get back home. This extended-release formula provides 600 mg of valerian root per serving.

Essential No. 11: Bandages
What to Pack: 3M ACE Elastic Bandages
Not everyone is a born hiker, skier or surfer and accidents happen. Make sure to bring along a small first aid kit with all the necessities to remedy a minor injury. These stretchy cloth bandages are a must have because they can be folded up small and easily wrapped around a sprain.

Essential No. 12: Water Bottle
What to Pack: Santevia Energy Flask
Staying hydrated is key when it the sun for extended periods of time. A water bottle can help you ensure you always have fresh water on hand no matter where your adventures take you. Add minerals back into your water with this stainless steel travel bottle. It's also bright red so you can easily spot it.

You can find all these products and more at eVitamins. Shop today and have a healthy and fun vacation!

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