back now with more of "today." a beautiful morning in the northeast. smiling faces to start their day. i'm natalie morales alongith willie geist. coming up in time for fourth of july barbecue, some answers to your diet and nutrition questions from marinades and main dish to frozen yogurt at your desert. how to eat right at your fourth of july bash. how to eat right. >> once you have the menu down, we'll help you get in the spirit of things, decorations for your party, fun activities for all ages at your family get together

for the 4th. years later, how to get the best night's sleep. >> helps when you don't have the alarm clock going off at 4:00 a.m. >> we can't change that, unfortunately. >> how to turn off these threats and get through the night. wake up refreshed in the morning. first inside and get a check of the top headlines from tamron hall standing by at the news desk. good morning. >> hey there, natalie and willie. more than 1 million customers waiting for electricity to be restored after weekend storms that swept from ohio to washington, d.c. high winds damaged power lines, uprooted trees and killed at least 22 people. meantime blistering heat will stretch from the midwest to the mid-atlantic states today. a graduate student from texas is recovering from surgery after a chimp attack at an animal sanctuary in south africa last week. andrew oberle is now under sedation with his parents at his bedside. exclusive images of the two chimps involved in the attack.

one of them wounded by gunshot when he charged at the sanctuary's owner after the attack. twelve time olympic medalist dara torres retired. the 45-year-old swim erika up short last night in her record bid to make a sixth olympic team. in track and field american sprinter jeneba tarmoh with drew from the tiebreaking runoff from the final spot in the 100 meters. she conceded to her training partner allyson felix say her heart wasn't in it again. tried to grab the torch on the relay while going through england. nbc kristen dahlgren with the story. >> reporter: she was a daring beauty who pushed aviation and imagination to new heights. >> i hope it will increase women's interest in flying. >> reporter: when amelia earhart vanished over the pacific, her

disappear answers became one of the enduring mysteries of the time. he's been searching. >> you think she was a castaway. >> on a tina island not far from her destination, gillespie says they found a woman's compact, a flight jacket zipper and a jar that may have once held frequentel cream. >> who else would that stuff belong to. >> reporter: gillespie said the new photo taken after her disappearance and to show landing gear on the reef where he believed earhart safely landed her plane before it was washed away. 75 years to the day, a new mission is going out hoping this time technology means they finally find some answers. armed with specially designed deep water submersibles, the team the drag the craggy bottom confident their trip will soon tell them where earhart's journey ended. kristen dahlgren, nbc news,

honolulu. take a look at the future of man in space. this the oryan capsule and will take humans farther in space. 2020 will travel to an steroid, by the 2030s, set to take astronauts to mars. a new study from today.com and dating site match.com, 30% of single women would rather give up sex for a year than favorite food. only 16% of men said the same thing. in case you're curious which foods were more popular, chocolate, steak and pizza were most commonly chosen. what's life like when you're the younger brother of one of the biggest stars or movie stars? not all champagne and red carpet for brad pitt's kid brother. he shows off his less than hollywood lifestyle in a new ad campaign for virgin mobile. >> what i like about the car? look at it. it's sporty, stylish, me.

>> usually starts on the first pull. >> this baby right here, it scans, prints, faxes, 1200 dpi black and white. i'm going to upgrade to color. right now this baby gets it done. >> doug said he's mistaken for his brother brad three times a week. like his brother, doug devots most of his time to philanthropic efforts. it is 5 minutes past the hour. back to stephanie with a check of the weather. >> hey there. we have a family from dallas. how long did it take to get from dallas to new york. >> about 30 hours. >> look at the little ones. tamron's family is on the plaza. tamron, i walked up to this beautiful woman and said is that your sister? >> no, i'm her mother. >> her mother and nieces and nephews. >> there's another one, four of them. let's have a look at the forecast. if you're taking a family road trip, how long do you think you could end up in a car with tamron and these kids. >> an hour.

>> a look at the forecast, especially with this heat. look at it, right through the center of the country into the 1-teens as we head into the afternoon hours. a threat for storms throughout the great lakes and >> good morning. it will be another hot day today. humidity will be a lull higher than yesterday. 30% chance for a thunderstorm. >> all right. tamron, i'm passing the mic here. go for it. >> tamron, back to you. >> thank you. >> thank you, family, and stephanie. now to joy's diet israeli o.s.

"today's" nutritionist joy bauer, grilled veges, frozen treats and marinades as we head to the fourth of july. >> is that your mom? she's gorgeous. >> she's a good mom for sure. >> wow. >> she loves your advice like so many others, so let's get to it. >> thank you. >> jackie in scottsdale, arizona. jackie, good morning. >> hi, good morning. how are you? >> we're great. what's your question? >> my question is, do marinades techniques from becoming carcinogenic when placed on a grill. >> it's a great question, so timely. the answer is yes, dramatically. just so everybody knows when meat, talking about chicken and pork and fish exposed to high temperatures like grilling, unfortunately these carcinogenic compounds called hcas are formed. the good news if you marinade any meet for an hour with fresh herbs or dried herbs and

seasonings you can lower the cancer causing compounds by up to 90%. scientists think those herbs and seasonings like oregano, thyme, antioxidants are super healthful. so marinade. great question right in time for barbecue. >> jackie, thank you, enjoy your 4th. a viewer e-mail from christie. she writes, in preparation for the 4th and the hot summer days ahead, i'd like to know is frozen yogurt really a healthier option than ice cream or not? >> the answer is, it all depends on what kind of ice cream you're comparing it to. frozen yogurt and light ice cream are pretty much made with the same ingredients, low fat dairy. the only difference in yogurt is the cultures. we don't know from brand to brand if they survive the freezing process. don't automatically go with

frozen yogurt because it sounds healthier, frozen i don't get, light ice cream, both good. >> joining us via skype, jill, what's your question this morning? >> hi, good morning. i'm planning by fourth of july menu. what are your favorite vegetables to grill and how do you prepare them? >> i like all vegetables grilled. so my favorites, i would say that i like to take summer squash and eggplant. i do all sorts of different colored red peppers, onions. i slice them half inch thick, mist them with oil spray, canola, grapeseed or olive oil, sea salt or kosher salt and black pepper and five minutes on each side. i also do it with whole asparagus and whole mushroom caps. what's trendy now is take a whole head of lettuce, i like to use romain, very, very dry, slice lengthwise, keep stems

intact to leaves don't fall off. put it on the grill, one to two minutes on each side, a nice grill flavor and then dress it like a salad. >> you taught me the difference between starchy vegetables. >> unstarchy vegetables unlimited so low calorie. >> an e-mail from diana, she writes, i'm making turkey burgers instead of beef as part of my fourth of july feast but want to jazz them up. any ideas for flavoring my burgers. that's what you hear from people. >> they are boring. ground turkey is a clean pallet. you can dress them up with anything. i have a gazillion. i'll throw them out in twitter land. capri caprese burger. you can add in crumbled feta

cheese, olives, roasted reply pepper, oregano. sometimes tamron, i take the easy way out and make tex mex burger by adding taco seasoning. >> the easy way would be coming to your house. >> come on over. >> planning for your fourth of july celebration. then what to pack in the bag for a perfect day at the beach but first these messages. drop in now for sears' big 4th of july appliance event.

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family fun, food and games.

robin has festive ideas. good morning. we have 24 hours to go, how to set the mood. >> fourth of july is a holiday, so people shouldn't work too hard. the rules for fourth of july entertaining, keep it simple and fun. all the ideas are easy to do and kind of working with what you have. >> know your audience a little, too. if you're going to have kids, adults, something for everyone. >> this is something for everyone. something everyone loves, fireworks. they aren't safe, sometimes not allowed. we found this website that creates custom murals. we found this one in a firework print, which is amazing. it's really easy to use, comes with an adhesive, stick on the garage, side of the house, kids can take pictures in front of it. it's really cute and reusable. >> backdrop for festivities. >> i think so. >> hanging decorations. >> let freedom fly. went to party city and found these festive hanging lights,

banners, balloons, americana crazy, fourth of july. found them starting at $1.99. >> good. >> it's good if you wait this long, everything is half off. >> perfect. let's talk about what kids can do as well, busy in the kitchen. some cool crafts. >> fourth of july can be a long day. you want to keep kids busy. we have old-fashioned crafts. pin wheels are summery. retro and old-fashioned. my sweet muffin.com. kids can assemble and play for them. adults and moms can use them later. >> in a cupcake maybe. >> everyone loves balloons. >> these are great. >> this is a fun kit. comes with six balloons, animal faces, red, white, blue, so you can have fun. >> kids make it again themselves, break it down and put it on there. >> i feel like this will keep your kids busy for a really long time. >> also retro, the rockets here. >> these retro games, don't

always have to play nintendo, found this company. what they have done is send you a different crate of crafts. fun rockets. they are kind of learning while having fun as well. >> great. okay. you say -- a lot of people say horseshoes instead corn rolling. >> this is hugely popular called corn holding. it's a fun beanbag game. very democratic game. everyone can play. >> first try. >> yes, you're a natural. >> probably the wrong distance, a little too close. >> there is strategy, blocking you. comes in fun patriotic colors, it will look beautiful in the backyard. you know what, that's safer than horseshoes. >> still i love this. my kids would have a blast on these. >> exactly. what's good about these, from a company called walk-a-roo.

ergonomic. if you're awkward walking they push you forward. an s bend to the shape. anyone can use them, ages six and up. >> you have to be tall. i tried during commercial break, not for me. i'm not trying again. hula hoops, these have lights. >> hula hoops fun and popular for adults and kids. >> i can't get hurt on this. this is a small hula hoop. >> kathie lee is a genius when it comes to hula hooping. >> everyone will get involved. >> i used to be good at that. it will whittle your waist right down. >> all the lights you can play in the evening. >> i like that. food bars, for kids, the classic hot dog but you set it up on a great station. >> working with what we have. everyone will have hot dogs. why not make it cooler, a hot dog bar. condiments, get crazy. things kids want to eat. it's interesting to them. >> never put sauerkraut or

jalapenos on. >> shot glasses, ketchup and fries. also presentation, radio flyer wagon, used it to house old-fashioned pop. >> very retro. >> everything looks good, easy to execute. all about having fun. >> robin moreno, i love your ideas. >> feeling sleep deprived, aren't we all? how to unwind and get the best night's sleep ever but first these messages. stay in the moment sanya focus lolo, focus let's do this i am from baltimore south carolina...

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willie, i think you had an emotional moment this weekend. tell us about your dad, legendary bill geist on cbs. >> he'd like the word legendary. some of you may know he's a correspondent for cbs sunday morning. this past weekend he made a big announcement about something he's been keeping very close to the vest for sometime now. >> viewers for this show don't miss a trick. some of you have been speculating that i might have parkinson's. well, i do. i've had it for years, told no one, not even my kids. didn't want them to worry. didn't want to be seen as the sick guy. today i'm telling you. >> that was a big deal for him. we've known for several years now that he's had parkinson's. if you watch sunday morning, watch my dad on tv, you can

tell. so that's why he felt like he needed to come forward. he was never ashamed or afraid of it. he just didn't want to be pitied, the sick guy, as he said. he wanted to be hills. that took a lot of courage for him to do that. i think he really did ultimately because he thought he could help some people. he's already been in touch with the michael j. fox foundation, the parkinson's disease foundation. one in new york called bachmann strauss foundation. he's been talking to him. over the last 48 hours, to hear stories and e-mails and tweets. >> look at that picture. >> his star on the walk of fame last year. >> how proud are you as his son to see your dad, you know him better than anyone, show this brave moment. >> that was my most proud day with my dad. that was not easy for him because i know what he's gone through over the years to deal with it. so very proud and more proud that he's going to now help people and he's been hearing from others with parkinson's who said, thank you for having courage. thank you for showing you can live with the disease and have a

sense of humor. >> shout out to your mom. >> >> that's great. >> we'll be right back after your local news.

->> live, local, latebreaking. this is a wbal-tv 11 news update. >> humidity is in the comfortable range. high temperatures between 90 and 95330% chance for a thunderstorm. thunderstorm. chance for

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♪ >> that is none other than flo rida. wherever he goes, it is a dance party. wait till friday, willie geist. flo rida bringing his music to rockefeller plaza this friday. if you're planning on being in the area and you want to come over for our dance party, come on down. willie promised us a dance. >> and my cast, all working. >> i'm natalie morales along with what was willie geist and

tamron hall. coming up, if you're headed to the beach for the holiday or any time this summer, we'll show you how to pack a perfect beach bag, show you what to bring along and leave beyond. >> plus what can you do for a good night's sleep. we all want to know, especially on this couch. a night cap pay not do you good. no drinking before bed. we'll tell you how to adjust the routine to get the much needed zzs. >> no wine. >> homemade gnocchi. unusual sauces like cherry hazelnut and pea pesto. first stephanie abrams with a check of the weather for us. >> we'll start with the radar. storms blasting through portions of the midwest. i looked at airport delays. i saw none right before i came downstairs. looks like things are doing good

at airports if you're doing traveling this morning. that doesn't mean they didn't cancel flights. just saying there was no delays. as we head into tomorrow, there is a slight chance for some storms into the northeast and also into the upper midwest. but still the >> good morning. it will be another hot day today. humidity it will come up a little bit. the neighbors and chance for a thunderstorm. >> again, the heat goes on, no break. >> thank you. coming up next, packing the perfect beach bag for everything you need for a perfect beach day after these messages. ♪

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♪ this morning on happy fourth of july today packing the ultimate beach bag. the editor-at-large of "shape" magazine. good to see you. >> thank you. >> perfect timing, a lot of people will va kay this weekend. >> you need something beautiful, comfortable, roomy. this is from old navy. what we love about this, it's straw. it won't be ruined by sand or water. >> you don't want to take cloth because it gets sandy and hard to shake out.

size matters. moving on to what's inside. sunglasses. >> sunglasses to protect the skin around your eyes. make sure you're not bringing expensive sunglasses. they tend to break, myself lose them. we found some great ones. $22. great colors. vintage or modern. check this out. they actually bend, some of the styles. >> folding. do these match my outfit. i kind of feel like blues brothers. >> fold these and put them in your bag again. not too much space wasted. >> lovely. moving onto scarves. you've got to have scarves. >> you might not associate scarves with the beach, but you can wrap them around your head with a pony tail, as weather gets colder, or as a sarong. >> the colors, so soft. moving onto sunscreen. >> sunscreen important every single day but especially when

you're going to the beach. this is aveeno hydrosport, spf 30. this is wonderful going into the pool or beach. you can spray this on your wet skin and jump right back into the water. >> dermatologists are making sure people of color do not forget to pack it as well. just because you have brown skin doesn't mean you don't burn. keep that in your bag. stay hydrated. >> you have to drink a lot of water. have is from vapur. you can freeze it, fill it up. when you're done, fold it up and throw it in the beach bag. time saver. >> moving on to protection, got to look cute. >> you want to look great but don't want to look like you're trying too hard. i like waterproof mascare and lip tint. lip treatment with spf protection, moisture and just a hint of color. >> unofficial tip i use this on my cheeks, too.

a little color on lips and cheek, you're done. we have to keep entertained. >> lots of books you want to be reading this summertime. if you want an ereader, that's good. in the sunlight, this is the light for you. the nook, low light. anti-glare protected screen. that way you can read in the sunlight. super lightweight, less than seven ounces. >> i love that. what a great size. what's a vacation without pictures. >> got to cherish memories. nickon cool picks s30, waterproof, great gadget, lots of colors. different colors, throw it into your bag. of course it's easy to use. anybody can use it. >> you said waterproof. >> that's fantastic. >> you've got to have your tunes at the beach. there you have it. this the coolest speaker i've seen. >> echo gear, iphone, android and blackberry. also waterproof as well. if you look ips, put your smartphone in there and store credit card, a little cash, id.

getting up to 30 hours of battery life. >> credit card, id, lose everything at once. awesome, i love the speakers. thanks, so nice to see you. up next, how to get the best night's sleep ever right after this. so... [ gasps ]

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♪ and set the stage for a great day.

good morning. on get started today, getting a good night's sleep, according to the center for disease control, insufficient sleep is now a public health epidemic. what can you do to make sure you're getting your sleep. contributing editor for "prevention" magazine. good to see you. >> thank you. >> we live in a world where people brag about not sleeping. i only need two hours, four hours to sleep. why is it so important? what do you want to tell people? >> sleep is the foundation to health, the key to disease prevention. we can tie it to weight gain, poor stress management. only 60% of americans are suffering from some type of sleep disorder.

>> let's help people get a good night's sleep. coffee good in the morning, not so good in the afternoon. >> caffeine whether from coffee, tea or soda has a half-life for five hours. for some coffee is still with you in the evening interrupting sleep cycle. i tell patients, you have to figure out if you're a fast or slow metabolizer of caffeine. you may need to minimize to morning caffeine only. >> try to cut it off at noon if you can. next one i was surprised by. i thought if i worked out at night before bed, the energy going, adrenaline going, can't get to sleep. it feels that way actually. you say not true. >> not true. here is what we know about exercise. exercise helps with sleep as long as it's on a regular consistent basis and exercise increases energy. for some it affects the sleep cycle. they have an adrenaline rush and they want to get going rather than go to sleep.

do what's best for you. if you work out at night and up half the night, move it. if you're okay with the morning workout and get to sleep, nighttime is fine. >> unwind at home. once at home from work and settled, how do you do that? >> we've been there. high pressure day at work, walk home, kids, bills, a million other things to do. it's hard to go from one high-stress situation to the next and get to sleep. really try to find quiet time. that could be five minutes where you sit quietly or drink a cup of tea or like a lot of men i know hide in the bathroom for a period of time to relax there. >> i don't know a lot of guys hide in the bathroom. that might be your own stuff. >> next one you'll break a lot of hearts. you say no night cap before bed. >> the irony of alcohol we have it to relax and unwind. unfortunately that is messing up the sleep cycle. what alcohol will do, especially for women, interrupt rem sleep, deep stages of sleep. you're waking up a lot at night

even though you found it easier to fall asleep. you wake up feeling exhausted. alcohol is a diuretic. it will keep you up going to the bathroom frequently. >> full of sugar, too. next tip, unplug before bed. >> i can't stress this enough. first a couple of things. you need to have an electronic-free bedroom where you don't have lights coming at you as you try to relax and go to sleep. blue led lights will stimulate the mind, keep you active and engaged, drop meltonin making it tough to fall asleep. >> that's important. i know that feeling too long. sense the phone, e-mails coming, you've got to get it away from you. next one, once you're finally in bed, you say it's good to get a little romantic to fall asleep. >> sex helps with sleep. there are two reasons why. two hormones, for men there's a huge release to fall asleep, the

cuddle hormone, that's more beneficial in helping them fall asleep. so it does help with sleep. >> you just did men across america a great service with that information. another interesting one, meditating you say can be helpful. a lot of people don't meditate. should they start? >> meditation takes you back to relaxation. meditation about brain training and turning down sympathetic nervous system that's in overdrive all the time. learning to meditate rather than counting sheep sometimes is a better strategy for you getting a good night's sleep. >> great advice. we all need it. doctor, thanks so much. good to see you. mom made gnocci with homemade sauces. how to do it. first "today" on nbc. [ male announcer ] now at your neighborhood subway:

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three, home made pasta easy to do. chef owner, good morning, michelle. have you a new little boy at home, i understand. >> ten months old delicious baby boy. >> zachery, congratulations. >> we talk about baby food. >> you making baby food a lot at home. >> you have no idea. >> fresh from scratch. >> of course. a chef has to make that. >> that's a lot. you cook all day at the restaurant. >> and my husband, too. >> you've got a lot on your plate and a contributor to nbc latino.com. why do you want to do that? >> i'm blogging about cooking at home for the baby. he was born with reflux and colic. i think through a lot of foods i've been making for him, i've cured him of his acid reflux. >> that's great. >> combined the jewish chicken soup with latin style plantains, all things very starchy, keep him sated but keep that food down. >> you'll show us how to make gnocci. you say it's simple.

people are intimidated by it. >> i meet people super intimidated, couldn't be easier. >> you bake them at 400 degrees until they are really soft, about an hour. scoop it out with a spoon as easy as that. have you to have one of these. >> can't use anything else. >> not really. it's really not very expensive. this is how it looks after you run it through that food mill. you pour eggs. this is very important. it's one egg per pound of potato. this is two pounds of potatoes, two eggs. >> you mix it up. >> these are yukon if you'd rather, a golden more beautiful color. you mix this up. then you add one and a half two two cups of flour. this is the important flour, not to add too much flour at first. you add a little bit, bring it together. once it comes together and forms a dough like so, you're ready. >> a good consistency.

>> a soft dough. you roll that dough into long logs. i like mine a little bit smaller -- on the smaller side. people like smaller gnocci. >> fill it with different things, too, right? >> you could. that's harder. keep it simple. >> you cut it into little pieces. use a regular knife, if you don't have a pasta scraper. like that. that's basically it. >> the water is boiling. >> once the gnocci have risen to the top and floating like that, you're actually done. okay? >> you're argentinean. i didn't know you make gnocci every month on the 29th. >> the last day of the month for good fortune. we put money under the plate. you put money under the plate you're eating out of, and it represents good fortune and you eat the gnocci and keep the dollar. >> never knew that. good to know. >> i'm topping this with a little what i call toasted

garlic or golden brown toasted garlic. >> beautiful. >> so this is one way. this is a shaved summer vegetable salad. i thought i'd kind of lighten up gnocci as it can be heavy. look how beautiful this is, shaved radishes, suchlt uchini, yellow squash. hi, everybody. >> hi. >> here i have a little brown butter. it smells really nutty. >> running out of time. >> cherries, hazel nuts, sage, also a pea pesto. >> that's on our website, today.com, and our nbc latino website. >> kathie lee and hoda with howie mandel. >> first your local news and weather.

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