Juicing

On every street corner here in NYC there are juice stores popping up. As the weather turns warm I find this to be a perfect way to quench thirst and get vitamins and minerals with every sip. And as the sun shines and the temperatures warm up I end up making myself a portable lunch- a smoothie of non-fat greek yogurt and frozen fruit (banana, mango or papaya and berries). What do we think of juicing? Is this way of eating good for you? Does it promote good health and weight loss?
The biggest reason (that I can see) is for the person who does not like to EAT fruits and vegetables. Juicing is a great way to get the vitamins and minerals in that you otherwise wouldn’t.
A negative to juicing is that you don’t get all the fiber that comes from eating the fruits and veggies. When you juice, the machines extract the juice and leave behind the pulp (which is the fiber). But, of course you can use a regular blender and keep the pulp (you can add some water to thin it out).
When juicing, just like anything you drink or eat, you have to be conscious of the calories. If you are using only fruit, be aware of exactly how much fruit is being added to your cup of juice. I was shocked when I saw the man behind the blender add 2 apples, 1 mango, 2 bananas, and 6 oranges. Now, I love fruit, but that was a bit excessive! Is juicing a good way to cleanse your body?
It may seem like a simple way to lose weight, but believe me, it can backfire. On a juice-only diet, you may not get enough fiber or protein to make you full. In my opinion, a juicing diet is extreme and whatever results you get in the short-term aren’t likely to be sustainable. Some people have asked me if juicing can be a way of “cleansing” your body. The truth is, if your kidneys and liver are functioning properly, your organs will take care of the cleanse (without the juice “detox”).
So, what’s my bottom line? I like to drink a fresh juice or a fruit smoothie for the taste and sometimes as a quick way to have a complete meal (as long as it contains some protein). Like everything in life, there are pros and cons and you have to find a good healthy balance for yourself.
What's right for you? I can help you to find out! Contact me at rachel@livehealthynyc.com to schedule a consultation.

Energy Bars- Some Good Ones

My son and I have had a fun (albeit exhausting) time going across the country, looking at prospective colleges. As I typically do, I pack an apple or a banana or a protein bar in my bag for our school tours, just in case one of us gets hungry. You should see my carry on bag when we go on a family trip- instant oatmeal (you can always find hot water and a cup and plastic spoons), nuts and dried fruit (very portable), apples (they don’t smush), and protein bars.

But, these are snacks. They are not intended to replace a meal. Just the other day, I was asked about energy bars. Which are the best ones to eat. Gosh, it’s hard to say. Have you noticed that there are so many different bars out on the market. Who can tell what’s a good protein snack and what just mimics a candy bar in a “healthy” wrapper. I think it depends on what your intention is when you eat a bar.  Do you want to eat a bar as a snack? Do you want to eat it in place of a meal? Do you want to eat it to provide you with extra calories? Do you want it because you just like the way it tastes? 

When choosing a healthier protein bar, it’s important that the nutrients measure up to your needs. Ideally, you want a bar that isn’t too high in calories, offers high-quality protein, fiber, heart-healthy fats like those found in almond butter or the omega-3’s in walnuts, chia seeds, and flax, and carbohydrates from whole food sources like oats and fruits. I look for fiber, protein, and a short list of ingredients that I can recognize and  pronounce. I am wary of “natural” bars that list multitudes of sweeteners such as honey, brown rice syrup, and agave nectar. While these sweeteners are natural, it’s not that different from eating a candy bar.

Here are a few good ones:

Kashi Go Lean Peanut Butter and Chocolate Protein and Fiber
It tastes like a peanut chew but has about as much fiber as two cups of broccoli.
(200 calories, 5g fat (4g saturated), 32g carbs, 17g sugar, 180mg sodium, 5g fiber, 10g protein)

Chocolate Peanut Butter Quest Bar
This bar is high in protein and fiber and tastes good! (160 calories, 5g fat, 25g carbs, 17g fiber, 20g protein, 2g sugar)

Pure Organic Cranberry Orange Bar
Made from all-organic ingredients, including dates, cranberries, cashews, and almonds.
(190 calories, 8g fat (0.5g saturated), 27g carbs, 19g sugar, 5mg sodium, 3g fiber, 6g protein)

Kind Bar
Through the natural energy of nuts and dried fruits, these tasty bars ensure you'll power through your workout without a sugar crash in the middle. These bars are full of healthy and natural fats that your body needs for optimum performance. (200 calories, 13g fat (1.5g saturated), 17g carbs, 9g sugar, 10mg sodium, 3g fiber, 6g protein)

NuGo Slim Espresso Bar
This is a low calorie bar that’s high in fiber to fill you up with no artificial sweeteners. The fact that it is high in protein helps to rebuild muscle tissue after a strenuous workout. (170 calories, 5g fat, 20g carbs, 7g fiber, 16g protein, 3g sugar)

So, if you like to eat energy bars, what are your intentions for eating them. I would love to hear from you! And, for more information and help in deciphering all of these bars that are on the market, feel free to contact me at rachel@livehealthynyc.com

Time Flies By! Don't Miss Out!

Birthdays, anniversaries, graduations- the years go by. Where does the time go? I try my best to really make each moment really count. Nevertheless, I am constantly amazed at how quickly the time goes. It is May already! Flowers and trees are blooming (my stuffy nose and itchy throat mean it’s allergy season) and summer is really around the corner.

I want to tell you that if you have been putting off losing weight and getting into shape because you think you have “time”, well, you dont’! NOW IS THE TIME FOR YOU TO GET INTO THE SHAPE YOU WANT!

I am offering a 3 week program (which includes one-on-one meetings with me once a week either by phone or in person, help with meal planning and dining out, and healthy recipes) to help you get in shape just in time for summer! I am not offering a quick fix or a fad diet. Those don’t work. We will work together to develop a plan for you to get a jump start on what it takes to eat right and exercise and be healthy and happy! You will see results and you will work hard! So, let’s get committed to getting fitter, healthier, and happier before you realize that the time has flown by!

Are you ready? Contact me at rachel@livehealthynyc.com

Foods I Tell My Clients to Stay Away From

A true story: I am at a cocktail party and the hors d'oeuvres are being passed around. I am with friends who are married to each other and the husband starts to accept the mini grilled cheese that is being offered to him. His wife gingerly slaps his hand while smiling politely and looks at the waitress as she says “no thank you,  he can’t have that, she (looks at me) is a nutritionist and it’s not on the “approved food list”. Well, she was right, it’s not healthy (it’s probably fried and on white bread and loaded with fat). I did feel bad, clearly my friend’s husband was disappointed. Sushi or shrimp cocktail would have been healthier, so I quickly directed him to where I spotted the server passing out healthier items!

I believe that there are always options of foods to eat (even at a party). It’s all about knowing what to choose. Here are some foods that I would suggest to stop eating ASAP in efforts to make healthier choices.

White rice- swap for brown rice or quinoa.
I love sushi and while every once in awhile I will eat a sushi roll, I mostly eat sushi without rice (sashimi) or wrapped in cucumber. Most sushi restaurants have this option or will use brown rice if you ask for it. Quinoa is also an amazing grain to substitute for rice altogether. It packs a whole bunch of extra benefits, and is usually higher in fibre & protein!

Energy bars- make sure they don’t have too much sugar and have a lot of protein.
Health bars have become such a popular fad. It’s important to make sure you always check the label for the amount of sugar in each bar. A healthy bar should either be 100% all natural and the only sugar should be from fruits or a protein based bar that contains a tiny amount of sugar. These can be consumed in the place of a snack, or even an extra source of protein.

I believe that the sneakiest ingredient to an almost healthy meal is the salad dressing. It’s either high in fat or sugar. Most cream based dressings will contain a lot of fat and calories and could turn your “healthy salad” into a fat content similar to a cheeseburger. Instead, opt for some freshly squeezed lemon, and cracked pepper! If you need a little creaminess, add a drizzle of olive oil! This will also pack in some healthy fats (similar to those in fish), and even antioxidants. Click here for a great salad dressing recipe that is quick and easy to make and will keep for some time.

Getting healthy and fit is a journey of body transformation as well as an education. It will take time. Have some patience, you won’t be disappointed as you will see change.

A 3 Week Special To Help You Get in Shape and Lose weight!

I can think of a lot of things that men and women want, and just to be clear, it’s not always the same. But, the one thing that we do have in common is the desire to look and feel good. We just go about it differently.

Anyone can lose weight -- it doesn't matter what your gender is. You just have to be committed to doing it.

So, let’s get committed to getting fitter, healthier, and happier! I am offering a 3 week program (which includes one-on-one meetings with me once a week either by phone or in person, help with meal planning and dining out, and healthy recipes) to help you get in shape just in time for summer! I am not offering a quick fix or a fad diet. Those don’t work. We will work together to develop a plan for you to get a jump start on what it takes to eat right and exercise and be healthy and happy! You will see results and you will work hard!

Are you ready? Contact me at rachel@livehealthynyc.com

Diet Myths Debunked

Ever wonder what’s the real truth to losing weight? I find that every day there is a new story out there and with so much information at our fingertips it’s hard to keep it all straight. With the click of the tv channel or thumbing through magazines I am bombarded with ways of how to lose 10 lbs over nite. Truthfully, I love knowing about a new beauty product or something to eat that will make my skin glow or what’s the the latest in running shoes that will enable me to run faster. Is it crazy that  I want how to look and feel great? No, I don’t think so. I feel energized and happy knowing that I am treating my body right. But, it is crazy to think that all it takes is a magic little pill or a good fairy to wave a magic wand and sprinkle fairy dust and that I will be transformed in an instant. The truth is that it takes daily motivation, determination and hard work (with a little sweat too!).
But, I will let you in on a little secret- there are some weight loss tricks. Here they are:
    1.    Don’t cut out all carbs! Cutting out carbs, or any food groups for that matter is not a sustainable goal for your body and may not actually help you lose weight. When we cut out entire food groups we lack certain nutrients that allow our bodies to function at their best. In addition, by doing this we may be depriving ourselves and eventually may result in binging because we can’t sustain this type of diet. So, do you really crave a bagel but heard that it’s on the “bad” list? Why not have a whole grain bagel, scoop out the inside (it will save you somewhere between 75-100 calories, the equivalent to a slice of bread) and load it with high protein meat or egg and lettuce and avocado and tomato).
    2.    Don’t skip meals- I have met many people who think that skipping a meal or two will help them lose weight fast. However what many people are not aware of, is the effects that skipping meals has on your body other than potential weight loss. These include slowing down your metabolism and overeating, which may lead to weight gain. On top of this you will probably feel lethargic and cranky as your body has no source of energy to run on.
    3.    Exercise alone will not help you to lose weight. While exercise is definitely a crucial part of a sustainable way to lose weight, it is not the ONLY part. You can exercise all you like, but if you are eating a bad diet full of fat, sugar and processed foods - it will only take you so far. The key to weight loss is moderation and balance. Don’t get into the bad habit of eating anything you like thinking you can out exercise yourself.
The truth is weight loss isn’t a quick or easy process. I will say it again- it requires patience, effort and dedication. It may take a while, but if done correctly can be sustainable for your entire life. Don’t make yourselves miserable all for a quick fix - it really isn’t worth it! Want to know what I end up doing for a quick fix? I love to buy lipsticks from CVS or Target to brighten up my face and I also love to buy myself a pretty bunch of flowers to brighten up my day!

Want to know what to eat for a great healthy way to lose weight? Here's a link for avocado toast that I recommend!

OUT OF MY ROUTINE BUT IT WAS OK!

I’ve been away with my family for the past 2 weeks- my kids had spring break and so as a result I am feeling a bit fuzzy returning to reality. Here’s why…

For the first week I traveled with my son to look at potential colleges that he has an interest in. This was fun and exhausting (we took planes, trains and automobiles), slept in a different hotel bed each night and at the end I didn’t know if we were coming or going! Living on the road and out of a carry-on started to feel “normal”!  During these travels, I had a few moments of “I can’t believe I have a child who is old enough to look at colleges! Where did the years go? I still remember touring colleges with my mom, and really it doesn’t seem like that long ago!”

The second week we met my daughter and husband and skied in Utah. This was so much fun and the spring-like snow conditions were great! Skiing as a family is a great bond that we all share and for the most part there’s no bickering!

Sounds great, right? I have to admit that even as a nutritionist, it is not always easy to eat healthy, exercise regularly and get enough sleep all while away from my normal routine. Here are some challenges that I faced and how I tried to handle them.

I packed running sneakers and exercise clothes. For the first week away, I made a point to book hotels that had a small gym. I exercised every morning before my son and I started our day.

As my 17 yr old son is in a perpetual growth spurt food is of utmost importance. We always ate a healthy breakfast usually of eggs and whole wheat toast or oatmeal and fruit. While on the roadI packed whole fruit that was portable (usually an apple or a banana) and nuts and energy bars for our midday snack. While he doesn’t mind a burger from a fast food joint, I couldn’t bring myself to do it. When he wanted an In-Out Burger, I stopped at Starbucks for a salad and fruit cup. The airports had pizza and Subway (relatively healthy options) and I always managed to find a piece of fruit (apples, bananas and oranges are always available throughout the airports) along with a yogurt and a Kind Bar.  Dinners were the easiest part. He opted for a steak and potato and usually a piece of cake while I had grilled fish, veggies and fruit. One night I took him to a vegetarian restaurant- itwasn’t the biggest hit but he was a good sport!

So, you are reading this and wondering “it doesn’t sound like she fell off the wagon”. I hadn’t- yet. It was when we all got together in Utah that I became a bit undone! I was tired and my defenses were down. It was the piping hot bread at dinner and the warm cookies at night that did me in! I should know better! Right, but even a healthy nutritionist has her weaknesses!

So, what do I do? It’s an effort. And to be honest, I am not perfect. I tried to eat healthy, but there were some temptations that I couldn’t resist. Why am I sharing this? There’s always going to be a moment where you end up out of your element and away from your normal routine. And, well, it’s ok. You do the best you can. Everyone is human.

So, today I start clean- I am back home and back to a routine. What does that mean? I went to the market with my daughter and restocked our fridge with loads of fresh foods. I had a great workout and tried to sweat out all of the toxins. I am drinking lots of water, and hot tea and eating lean proteins and plenty of fresh veggies, fruits and salads. I am staying clear of loaves of bread and sweet cookies. Vacations are great and it’s about decompressing and doing things out of your routine but there’s no place like home!

PS- click here for a great easy recipe (a one pan spring chicken with asparagus and edamame) with all the comforts of home.

Am I Guilty if I Cheat?

Am I guilty for cheating? I guess it all depends...

For as long as I can remember I have had a love affair with chocolate. It didn't really matter whether it was a dark truffle, a salted caramel toffee, a piece of almond bark, a good piece of chocolate cake or a hard chocolate chip biscotti. This indulgence was akin to finding the holy grail. I didn't "closet eat" or "binge eat" - I indulged selectively; at a dinner after a satisfying meal with family and friends or on a family member's bday or anniversary. But I have to be honest, this created a bit of an inner conflict. If I ate dessert at every meal after a while the jeans that I spent too much money on would not fit and I would feel awful! I felt that I was cheating by eating these "forbidden" foods. So was it worth it, to cheat? Can you have your cake and eat it too?

Some say that giving yourself days of indulgence is giving yourself a needed break from your "diet". These cheat days are a relief valve that help you stick to healthier foods. One might say that healthy eating requires some willpower and so to reward your constraint, it helps to have one scheduled day (or meal) per week where you're allowed to eat some of thetreats you've been avoiding. And then you get back on your "diet".

On another side, the phrase "cheat day" sets up enjoying a meal as something forbidden. Separating foods into "good" and "bad"categories encourages you to associate eating with guilt and shame. I am sure that this is what I have done in the past: instead of enjoying everything I eat, I feel bad about myself when I eat something I consider "bad." Working on myself and with others, I have learned that this is all too common.

I actually think that "cheat days" sets you up for destructive and unhealthy eating habits.
I believe that a "diet" is a way of life and not some way of restricting food that you like. Eating the foods you like is about creating a balanced lifestyle. Following a healthy diet means including a number of foods-all of which are consumed in moderation. If weight loss is the goal, this usually means three square meals a day with planned snacks, incorporating treats but in smaller portion sizes. Eating a balance of foods-with none of them off-limits or labeled "bad"-is the best way to reduce the kinds of cravings that can lead to a binge. I have noticed amongst my clients that when people stick to a balanced weight loss diet, the tendency to occasionally overeat actually goes down over time. Here are 3 tips for healthy eating without "cheat" days:
    1.    Listen to your appetite- if you want a bowl of pasta, then have a small bowl.
    2.    Enjoy treats from time to time- enjoy a cookie or a piece of chocolate or an ice cream cone if you desire.
    3.    Savor every bite- don't eat on the run or standing up while multi-tasking, be mindful about what you are eating.

Make every day a great day by listening to your appetite, periodically adding in some of your favorite foods in small portions, and savoring each and every bite of everything you eat.

I would love to hear from you so contact me at rachel@livehealthynyc.com

It's Time for Spring!

As the days are becoming longer and the flowers are peeking out of their beds, it's a great relief from the cold. The sunny days have given me just the motivation I have needed to shed the heavy sweaters, eat some lighter foods, exercise a bit harder and make some changes. Spring has finally sprung!

One new change that I am so excited to share is the redesign of my logo and my website! Go and search for www.livehealthynyc.com and see how great it looks! By the way, I will be adding a recipe tab along the way, so if you have any great recipes to share, I would love to hear from you!

This Spring is the perfect time to awaken your inner self and get healthier. Here are 3 easy tips to help spring you into a higher level of health for Spring. It takes 21 days to make or break a habit, so try these tips for three weeks, and go longer if you can!

1) Hot Water and Lemon

A great habit to start. Start your day with hot water and lemon to help alkalize your body and cleanse toxins. This ancient beauty secret is a simple way to cleanse your body and add hydration.

2) Replace Animal Products with Plant Based Alternatives

I am not a vegetarian but I do believe that too much animal and dairy products create an acidic environment in the body, which leaves the door open for disease. Why not give your body a break from the acid, and choose alkalinizing plant based foods like leafy greens, cucumber, and avocados. If you’re looking for plant based protein sources, try lentils, hemp seeds or chia seeds! Consume as many of these foods as close to raw as possible, for an even healthier and more vibrant body!

3) Sweat it out!

Go to a hot spa, hot yoga class, or take an epsom salts bath. Our skin is our largest organ, and sweating can be an effective method of detox. Flush those toxins out!

For more ideas contact me at rachel@livehealthynyc.com and enjoy Spring!

Pre/Post Workout Snacks

I love to workout. As a teenager (circa mid 1980's) I remember watching Jane Fonda video tapes working out at home. When I had exhausted my video collection, I joined the newly opened Lucille Roberts and went to aerobic classes.  It  was a few years later in college that I was introduced to running around the lake with friends coupled with weightlifting and boxing at the local training gym. The fitness craze boomed and it provided me with both a mental and physical outlet that was far healthier than all night parties.

While planning my  workouts has never been anything I have struggled with (somehow it always just fits into the start of my day), what to eat pre and post is food for thought (no pun intended!). Making sure I have enough energy to get through my workout is important. And what to eat to rebuild and restore energy after working out is equally as important.

I never want to eat too much before I work out (since I exercise in the morning, I like to eat 30 minutes before I head to the gym).  I don't want to feel "full" or bloated and I don't want to eat something that will leave me feeling crampy. On the other hand, I want to make sure I eat the "right" foods for my body so I don't feel lethargic or weak as a result of low blood sugar. Here are some great pre workout snacks that are healthy, tasty and good for you!

1. Oatmeal with fruit and nuts

2. Apple wedges and almond butter

3. Hard boiled eggs and a piece of fruit

4. Non-fat greek yogurt and fruit and nuts

5. Lean turkey sandwich on whole grain bread

I have found that it takes some amount of trial and error to determine the perfect pre-workout meal.  I recommend keeping a food diary to keep track of what you eat, when you eat and how you felt during that particular workout. This allows you to find what works best for your body.

It is recommended that you should eat one to two hours after your workout, and you should eat a meal rich in carbohydrates and protein. The carbohydrates will help replenish your energy, and the protein will help rebuild muscle that has been broken down during your workout. Here are some great post workout snacks that are healthy, tasty and good for you!

1. Grilled chicken with steamed veggies

2. Tuna on whole wheat with hummus and spinach

3. Protein shake (whey protein powder and fruit blended)

4. Greek yogurt with fruit

5. Salad with grilled fish or chicken and sweet potaotes

So, what do you eat pre/post workout? I would love to hear from you! And for more ideas contact me at rachel@livehealthynyc.com

Great Breakfast Ideas

Good morning! Time to getup I say to my children each day as I wake them up for school. Yes, they are definitely old enough to set their own alarm clock and get themselves ready for the school day. But, I know that soon enough they will be out on their own (albeit late for college classes or work!)  and so I have to admit that there is something nice about starting the day with them. So, what’s for breakfast I ask them- knowing the answer is pretty much the same 5 days a week. They both like cold cereal with milk and fruit. A perfectly healthy and easy option.
Now, let’s talk about what I eat as my clients always want to know.
I have to admit that for the longest time I would have a cup of coffee and be on my way. I never thought that I “needed” breakfast. But, boy was I wrong. It wasn’t until I started to actually eat breakfast that I realized what I had been missing. I love reading recipes and some are way more time consuming than others, and quite frankly, who wants to spend all of their time in the kitchen early in the morning? So here are 5 easy breakfast ideas for you and your family (and yes, I love these breakfast recipes that I am sharing with you!).

AVOCADO WITH EGG ON WHOLE GRAIN MUFFIN
    I think that EVERYTHING tastes better with an avocado!

What you need:
1 100 percent whole-wheat English muffins, split and toasted
2teaspoons whole-grain mustard
1 small avocado, sliced (or mashed)
2 boiled eggs (or poached or over easy)

What you do with the ingredients:
Top the English muffin with the mustard andavocado, dividing evenly on each half. Serve with the eggs on top.

HEALTHY BANANA BREAD:
    This is delicious for breakfast or as a snack. I like to serve a small smoothie with a slice of BB for breakfast as it’s more of a complete meal.

Ingredients:
6 tablespoons unsweetened applesauce
¼ cup honey
2 tablespoons dark brown sugar
2 large eggs
3 large ripe bananas, mashed (about 1 1/2 cups)
¼ cup unsweetened almond milk
1 teaspoon baking soda
1 teaspoon pure vanilla extract
½ teaspoon ground cinnamon
1 1/2cups white whole-wheat flour
Directions:

    Heat oven to 325°F. Grease an 8-by-4 inch loaf pan.
    In a large bowl, combine the applesauce, honey, and brown sugar. Add the eggs and beat well. Stir in the mashed bananas and almond milk. Add the baking soda, vanilla extract, and cinnamon and stir.
    Gradually fold the flour into the banana mixture until just combined (do not overmix).
    Pour the batter into the prepared pan and bake until a toothpick inserted into the center of the loaf comes out clean, 50-60 minutes. Cover the top with foil if it begins to brown too quickly. Cool in the pan for 10 minutes, then transfer to a wire rack to cool completely. And then ENJOY!

CHOCOLATE BANANA CASHEW SMOOTHIE:
Ok, you will look at the ingredients and say “what, spinach and avocado?” but trust me, it’s so good! (adapted from Popsugar fitness)

Ingredients:
3 oz. nonfat vanilla Greek yogurt
1/2 frozen banana
1/4 avocado
1/2 cup spinach
1/2 cup chocolate soy milk
1/8 cup raw cashews
1/2 cup water
For garnish:
3 dark chocolate chips
Directions:

    Add ingredients to a blender (save three cashews for topping) and mix until smooth.
    Pour into a glass.
    Chop remaining cashews and chocolate chips, sprinkle on the top, and enjoy.

BANANA-NUT OATMEAL:
I love oatmeal anytime of the year! It’s easy to eat and gives me a lot of energy to start the day.

Ingredients:
1/2 cup rolled oats                
1 cup water                
½ banana, sliced                
1 tablespoon raw chopped walnuts                
1 teaspoon cinnamon
Directions:
Combine oats and 1 cup water in a small microwave-safe bowl. Microwave at HIGH 3 minutes (but be careful as I have found that each microwave is different and requires you to stay on top of the timing)
Top with banana slices, walnuts, and cinnamon.

SCRAMBLED EGGS, AVOCADO, SMOKED SALMON ON TOAST
This makes for a great easy meal any time of the day!

Ingredients:
Servings: 2-4
3 Tbsp. minced fresh chives, divided
6 large eggs
2 Tbsp. (1/4 stick) unsalted butter (or butter spray)
Kosher salt and freshly ground black pepper
4 large or 8 small slices sourdough, whole wheat, or pumpernickel bread, toasted
1 avocado, halved, pitted, peeled, and diced
1 Tbsp. fresh lemon juice
4 oz. thinly sliced smoked salmon
Preparation:
Whisk 2 Tbsp. chives, and eggs in a large bowl. Melt butter (or spray) in a large heavy nonstick skillet over medium-low heat. Add egg mixture and season with salt and pepper. Cook, occasionally scraping bottom of skillet with a heatproof spatula to form large, soft curds, until just barely set, 3-4 minutes. Set aside.
Place 2 slices toast on each plate. Put avocado into a bowl, mash with a fork, and season with lemon juice, salt, and pepper. Spread mashed avocado over each slice of toast. Spoon eggs over avocado. Drape salmon slices over eggs, garnish with remaining 1 Tbsp. chives, and season to taste with pepper. Yum!

I would love to hear what your having for breakfast and to give you some more ideas! Contact me at rachel@livehealthynyc.com

Great Salads

 The other nite we went to a friend’s house for a dinner party and she asked if I would make a salad. Not only do I like to eat salads (I really love all of the fresh veggies that go into a salad) but I love to make a salad. We hardly ever have a meal that doesn’t include a salad of some type.
I have 5 special and easy salads that you can easily prepare in under 10 minutes, serve as a side or by itself as meal:

THE KITCHEN SINK SALAD (My own creative version)
This is a “throw everything in the bowl” salad.
Ingredients:
Fresh spinach, cucumbers, tomatoes, shredded carrots, sliced beets, raw mushrooms, edamame, garbanzo beans, avocado, feta cheese, black olives, hearts of palm, roasted butternut squash, medjool date. Toss with dressing and enjoy!

Dressing: 1 garlic clove, minced
1 tablespoon Dijon mustard
1/4 cup apple cider vinegar
2 tablespoons fresh lemon juice
1-2 tablespoons raw honey
1/3 cup extra-virgin olive oil
salt and pepper, to taste

MEDITERRANEAN QUINOA SALAD (as adapted from Foodiecrush.com)
Ingredients:
1½ cup dry quinoa
½ teaspoon kosher salt
½ cup extra virgin olive oil
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
½ teaspoon dry basil, minced
½ teaspoon dried thyme, crushed between your fingers
kosher salt and freshly ground black pepper
3 cups arugula
1 15 ounce can garbanzo beans, drained
⅓ cup roasted red bell pepper, drained and chopped
⅓ cup pitted kalamata olives, sliced
⅓ cup crumbled feta cheese
¼ cup basil, thinly slivered
Instructions:
Cook the quinoa according to package directions with ½ teaspoon salt added to the water. Cool completely.
Mix the olive oil, balsamic vinegar, pressed garlic, basil and thyme. Whisk until well combined. Season with kosher salt and freshly ground black pepper and set aside. To a large serving bowl, add the quinoa, arugula, garbanzo beans, red bell pepper, kalamata olives and feta cheese.
Drizzle with the dressing and garnish with basil. Season to taste. Serve at room temperature.

THE DETOX SALAD (Adapted from Oh She Glows)
Ingredients:
2 heads broccoli (1 bunch), stems removed
1 head cauliflower, stems removed
2.5 cups shredded carrots
1/2 cup sunflower seeds
1 cup currants
1/2 cup finely chopped fresh parsley
1/2 cup raisins
4-6 tbsp fresh lemon juice, to taste
kosher salt, pepper to taste (1/4-1/2 tsp salt and lots of pepper)
kelp granules or Herbamare (optional), to taste
Pure maple syrup, to drizzle on before serving
Preparation:
1. In a food processor (or chop by hand) process the broccoli (no stems) until fine. Add into large bowl.
2. Now process the cauliflower (no stems) until fine and add into bowl. Do the same with the carrots.
3. Stir in the sunflower seeds, currants, raisins, and parsley. Add lemon juice and seasonings to taste.
4. Drizzle with maple syrup to taste.

KALE SALAD WITH STRAWBERRIES, AVOCADO, ALMONDS AND FETA (Adapted from Two Peas and Their Pod)
For the salad:
4 cups chopped kale, stems removed (Trader Joe’s sells already pre-bag and already chopped)
Pinch of sea salt
1 cup sliced strawberries
1 avocado, chopped
1/3 cup sliced almonds
1/4 cup feta cheese
For the Lemon Poppy Seed Dressing:
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey
1/2 teaspoon poppy seeds
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation:
1. Put the kale in a large bowl. Sprinkle a pinch of sea salt over the kale and massage the leaves with your hands until the leaves are darker in color and tender.
2. Add the strawberries, avocado, almonds, and feta cheese. Toss gently.
3. In a small jar, combine the olive oil, lemon juice, honey, poppy seeds, salt, and pepper. Shake until mixed well.
4. Pour the dressing over the salad and toss to coat. Serve.

STEAK SALAD WITH SNAP PEAS (Adaped from Martha Stewart)
Ingredients:
1 pound skirt steak, halved
Coarse salt and ground pepper
8 ounces sugar snap peas, trimmed and halved
2 tablespoons olive oil
2 tablespoons white-wine vinegar
1 tablespoon Dijon mustard
1 garlic clove, minced
1 head red-leaf lettuce, torn
8 radishes, trimmed and quartered
3 carrots, sliced with a peeler
Directions:
Heat broiler, with rack 4 inches from heat. Place steak on a foil-lined baking sheet and season with salt and pepper. Broil until medium-rare, 4 to 8 minutes. Transfer to a cutting board; tent with foil.
Set a steamer basket in a saucepan with 1 inch simmering water. Add snap peas, cover, and steam until bright green, 2 to 3 minutes. Rinse with cold water and pat dry.
Slice steak. Whisk together oil, vinegar, mustard, and garlic; season with salt and pepper. Toss lettuce with half of dressing. Top with steak, snap peas, radishes, and carrots. Drizzle with remaining dressing.

Do you have a favorite salad that you like to make? I would love to hear from you! Please share with me at Rachel@livehealthynyc.com

Fruit is good!!!

I love fast food! No, I didn’t hit my head. I am talking about FRUIT!
I love fruit. Apples, pears, oranges, grapefruit, kiwi, mango, bananas, pineapple, lychee, passion fruit, papaya, grapes, cherries, the list is endless!
Think about it, fruit is one of nature’s “fast foods”. It’s convenient, portable and easy to prepare, and so much better for you than a big mac or a slice of pizza.
Recently, while working with a client, we were putting a list of snacks that she could eat mid day. When I suggested different types of fruit, she looked at me like a “deer caught in the headlights”. She had heard that fruits were bad and if she ate fruits she would gain weight. Oh wow, I thought. I have to demystify this fast or she would miss out on a very tasty, satisfying and important food group.
Here’s what I told her:

    FRUITS COME FROM PLANTS. They are real (not processed), whole foods and people have been eating fruits for a very long time!
    EATING FRUIT IS NOT THE SAME AS EATING A CANDY BAR. Fructose (sugar) is harmful in large amounts (ie: candy bars, soda, white table sugar) and it is impossible to overeat fructose by eating fruit.
    FRUIT HAS FIBER, VITAMINS AND MINERALS AND WATER. Fruits (like an apple or an orange for example) are loaded with fiber, takes a while to eat and digest and so the fructose hits the liver slowly. Your body can take care of this “sugar” and it will not have disastrous consequences.
    PEOPLE WHO EAT FRUITS HAVE A LOWER RISK OF MANY DISEASES. People who eat more fruits are going to be more health conscious overall. They typically have a lower risk of serious diseases like heart disease, stroke and type II diabetes.
    STAY AWAY FROM DRIED FRUIT AND FRUIT JUICE. Dried fruit (loaded with sugar and easy to eat more than you should) and juices are not as healthy as you may think. Many juices are mixed with water, some concentrate and a whole bunch of added sugar. When you blend a fruit to make a smoothie, chances are you are eating many more pieces of fruit for the serving, not getting the fiber because it is strained out and you don’t get the chewing resistance to slow down consumption.

So, what’s the bottom line?

FRUITS ARE HEALTHY! They are the default “health foods”. EAT FRUIT INSTEAD OF JUNK FOOD. This should seem obvious to losing weight. Eating fruit rather than candy should lead to an automatic reduction in weight loss. There are many health benefits for eating fruit, nature’s candy!

What’s your favorite type of fruit? I would love to hear! Email me at rachel@livehealthynyc.com and I will tell you more about why you should eat fruit and how to lose weight.

What's For Dinner Mom?

I love to make dinner for my family.  Cooking dinner is my "downtime"and I use the time to be creative in what I am making for my crew. I try my best to cook at least 5 nights (guaranteeing a healthy home cooked meal for all)  and 2 nights the kids get to order in (gotta love NYC and the many delivery options available!).
This is a time that is very therapeutic as I prepare dinner. I reflect on the day that I had and look forward to hearing about how the day was for my teenage kids and my husband. I think this sounds like I am living in a Norman Rockwell painting while really there is a part of this planning that I want to tear my hair out! Here's what I mean- my son doesn't want anything that looks like chicken as that's all he eats at school for lunch. My daughter is easy exceptshe has boycotted salmon, burgers and pork (this is because she prefers the way I make it on the grill and since we live in NYC there is only the stove with a grill pan, and it's not the same!). So, really she's not easy! And my husband, well he is happy to have a meal made for him when he arrives home late from work (except he is trying to lose weight so I have to nail down the treats that are for my kids!). Figuring out what's for dinner isn't a piece of cake (I bet if I served cake for dinner, they would love it! Lol!).

I know that I am not alone in my distress of what to make for dinner! Cooking dinner after a long day is something a lot of people don't look forward to, so they end up eating unhealthy take out food or they throw something in the microwave just to get dinner over and done with.

Recently I spoke to a group of women and shared some secrets for getting through "what to make for dinner time". Here are some tips:

1) KEEP IT SIMPLE
I try to keep the total prep and cook time to 45 min or less. It's ok to buy veggies already pre-cut as it cuts down on time (no pun intended!). As well, another time saver is if you are using chicken or meat and you want it to be cut into smaller pieces, I would ask the butcher to cut it for you. One pot meals are great ideas. A great slow cooker recipes stash and a crockpot will solve the dinner dilemma. Try a vegetarian lasagna. It's healthy and easy.

2) OPPOSITE DAY
I love this! Having breakfast for dinner. Kids think this is the ultimate treat! Bagels and lox and scrambled eggs, a healthy baked french toast or a healthy veggie casserole.

3) ASK YOUR FAMILY WHAT THEY WOULD LIKE
I am not saying to leave dinner entirely up to your kids, but sometimes they have good ideas. When your child gets to have a certain night to pick the meal (or a part of the meal) they are more likely to be excited about dinner and eat their food. It can be especially helpful to allow your child to pick a vegetable and/or the fruit dish. Give them a choice from the selection you currently have - ask them if they would like to have grapes, a banana or apple slices with dinner. By involving them in the meal choices, they are learning about picking a healthy option, making a decision, and they will be more interested in sitting down to enjoy their big kid choice. BBQ chicken and tacos are meals that my family asks for (and they are easy meals to make!).
I would love to hear from you about what your having for dinner and I would love to give you healthy ideas.

For more information contact me at rachel@livehealthynyc.com

Valentine's Day is coming- treat yourself!

Know thyself, Love thyself. Be your best self. Make this Valentine’s Day about you.

Don’t wait for someone to shower you with wine and flowers and sparkly gifts- treat yourself to a special healthy and glam day!  And you don’t have to blow the bank to do it.

Here are some ideas:

1)Linger in bed a bit longer!
For many of us this is indeed a luxury! Don’t stress about your typical morning schedule, it’s the weekend! Catching some extra zzz’s is as important to your health, well-being and weight loss as is exercise.

2) Exercise
Take a class (yoga, spin, barre, kick box are some ideas),  go for a walk or run outside (if the weather permits), or hit the weights at the gym. And, if you can’t get out of your house (maybe that’s a good thing, wink wink), try an at home exercise routine (I found one from popsugar fitness that is great).

3) Write a love note
This heart holiday, write your own personal card rather than buying a store bought card. Let someone you care about know how you feel. Spill your guts. Be mushy. Sharing your love makes you feel lovable and lets others know how you feel! You get what you give!

4) Treat yourself to a treat that’s sweet
Before this day turns into a sugar feast why not make yourself a healthy treat that you can feel good about. I love anything chocolate and this is a great dessert that you can have without feeling too guilty. I warn you, it’s not entirely low fat and so you should know that while it’s made with egg whites and fat-free milk, it shouldn’t been eaten the same way you drink h2o! I found this recipe and I suggest you give it a try!

5) Pamper yourself
Do whatever makes you feel good. There are a number of do it yourself options like an at home healthy facial or your own spa mani/pedi. Or you could go out for a professional massage or nail treatment near your home. And men can go for a professional shave for an added dose of relaxation. Other ways to pamper yourself : going to a movie in the middle of the day can be a luxury- so why not go see what’s on the big screen before the Oscars are awarded. A day at the museum can also be a treat, so why not spend time walking around and viewing an art show. And lastly, if you don’t want to leave your home, often reading a good book, the weekend paper, or binge watching your shows can be a treat!

Whatever you choose to do on this day, remember it’s about your health. Be good to yourself and treat your body, mind, and soul with kindness!

I would love to hear how you are good to yourself.

And for more ideas, contact me at rachel@livehealthynyc.com

Heart Healthy

My mom recently had a heart procedure. She’s fine (thankfully!). She has a warm and generous heart, always embracing others and she is always open to anything sounding adventurous including trying new things, even new foods. However, we laugh at how opposite we are in her love for anything chocolate my love for anything salads. When the doctor advised her to lose weight she looked at me and groaned! Half teasing and more serious, I told her this would be easy as it must be in her DNA to love healthy foods and salads as much as I do -after all, we are so much alike!

So, what’s HEART HEALTHY and how do you take care of your ticker?

Eating a healthy diet with the right number of calories is one good way to take care of your heart. The American Heart Association suggests a diet rich in fruits and vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Here are some of myfavorite heart-healthy foods.

APPLES contain a phytochemical called quercetin which acts as a natural anti-inflammatory agent and may help prevent blood clots as well. Apples contain vitamins and fiber, come in several delicious varieties and are portable. How about eating eating an apple with a handful of walnuts or almonds as a healthy snack or add sliced apple to your salad or your oatmeal.

AVOCADOS are rich in monounsaturated fatty acids and they are just like olive oil, plus avocados are loaded with vitamins and phytochemicals that work as antioxidants to protect your heart (and other parts of your body). They are one of my very favorite foods and a meal isn’t complete without this fruit! I loveavocados in any kind of salad.

GREEN LEAFY VEGGIES are rich in vitamins, minerals and fiber, plus they're low in calories. Eating green leafy vegetables has also been associated with better retention of memory as you age. Use fresh spinach leaves as a salad green or serve swiss chard or kale as a side dish. Munch on fresh broccoli withveggie dip at snack time.

OATS and WHOLE GRAINS contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL. Soluble fiber also helps keep your digestive system healthy. I love oatmeal for breakfast, lunch or a snack with cinnamon and mixed berries and banana. At times I even add some sliced almonds or walnuts. If you prefer cold cereals made with oats they are also good for you -just be sure to choose brands that don't contain extra sugar. And my mom loves oatmeal cookies so I am going to try this healthy cookie for a treat!

SALMON is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. My mom doesn’t love to eat salmon (except on a bagel with some lowfat creamcheese, and honestly, that’s ok too), you can eat another oily ocean fish like tuna, sardines or herring at least two times per week. For a heart healthy salmon idea try grilled salmon with salsa- this is really good, even for picky eaters!

It’s easy to eat healthy and smart! And for one’s longevity, it’s the ultimate of importance!

For more information contact me at rachel@livehealthynyc.com

The Supermarket

I have a very hard time going to the supermarket for just the one or two items that I went in for. I use to think that this was hereditary as when I was younger my parents would say “I just have to stop for milk”  and they would come out 30 minutes later with a shopping cart filled! I have since learned that this isn’t genetic but rather the supermarkets are designed like they are with a purpose.

It’s all in the layout. Every aspect of a store’s layout—from the produce display near the entrance to the dairy case in the back to the candy at the register—is designed to stimulate shopping serendipity. I have found some interesting information about the supermarket design that I will share with you and a plan to help you go to the market for exactly what you need and not end up with what you don’t.

The Flowers, Produce and Bakery Dept: Usually the first thing you see when you enter the store are the bright colors of the flowers and fresh produce. You also smell what’s cooking in the bakery dept. This is designed on purpose to convey a sensory experience that the store is fresh. This makes you feel hungry, and the hungrier you are when you shop, the more food you will buy. So, don’t go shopping when you are hungry! And bypass this counter!

General Merchandise and Canned Goods: Generally these are in the center aisles to draw consumers deeper into the market and expose them to nonessential items along the way. Stay focused by making a list.

Dairy Products, Eggs, Meat, and Other Staples: These items are usually along the back wall of the store. Stores typically put these items in the farthest reaches of the store to expose customers to the maximum amount of product on their ‘quick trip’ so they will impulsively buy other things. As with produce, take eggs and milk from the back of the case; older merchandise tends to be pushed forward.

The placement on the shelf is also something to be aware of: The Top shelf stocks smaller brands, regional brands, gourmet brands. The Bull’s Eye Zone (the middle shelf) are for best sellers and other leading brands. These are front and center, right in your sight line. It is the best placement, and did you know that the manufacturers have to pay for this spot? The Kid’s Shelf are filled with kid’s appeal and you should leave the kids at home if you really want to get what you need in a timely manner!

Now that you know about the layout of the supermarket, I will share afew healthy tips that I often I tell my clients when shopping:

    Go in with a shopping list. People who use shopping lists on average will spend a lot less than those who go in with no plan.

    DON’T SHOP HUNGRY! You would be surprised how much your purchases are dictated by hunger. Not only that when a person is hungry with low blood sugar they tend to buy worse quality food. Things like refined carbs and snacks are seen as quick way to stamp out hunger. Remember about the smells of freshly baked bread..

    Sticking to the outer ring is not only where the real, whole food is but contains everything you actually really need to be healthy. Outside of the odd thing like nuts and frozen vegetables and fruit there is NOTHING that is in the aisles that you need to be healthy.

If it’s in a package don’t buy it! Ideal food does not come in a package nor does it have an ingredient list or nutrition information attached to it. Packaged and manufactured food will cost more overall than fresh produce so do your wallet and your waistline a favor.

What are your supermarket experiences? I would love to hear! For more information and how to shop for healthy foods without buying the junk food.

For more information contact me at rachel@livehealthynyc.com

Red Wine

Like many people at the start of the new year, I went to my internist for my annual physical exam. I wanted to make sure that I was indeed as healthy as I felt ( I am!). She went over the benefits of exercise and eating healthy (I know this, right?!?). And she asked me whether or not I smoke or drink (does any smart person really smoke cigarettes anymore?!?). Well, I don’t smoke and I am not really a drinker (except for lots of h2o!). But, I do enjoy a good glass of rose champagne for a celebration, a nice full bodied red on a winter night and a chilled glass of white during the lazy nights of summer.

There are many benefits of having a glass of wine- in moderation. Not everyone chooses to drink alcohol, but those who do are probably smart to choose red wine. Every year, the research on the health benefits of red wine piles up. But, can drinking red wine really make a difference? Wine has always been a staple in the human diet. In fact, scientists have documented red wine as far back as 5400 B.C. Here are some of the benefits:

Longevity

A compound in red wine called resveratrol has been shown to increase lifespan in animal studies.

Brain Health

Resveratrol has been shown to protect against Alzheimer’s disease and dementia.

Heart Health

Red wine has been shown to reduce the risk of heart and cardiovascular disease thanks to the resveratrol and other anti-oxidants it contains.

Inflammation

Resveratrol has been shown to have anti-inflammatory properties, which helps overall physical health since many diseases and ailments can be attributed to inflammation.

Cholesterol

Resveratrol has been found in studies to lower LDL cholesterol, while another ingredient in red wine, saponins, also have cholesterol lowering properties.

Sleep

New research shows that red wine, especially Cabernet Sauvignon, Chianti, and Merlot, contains melatonin. Melatonin regulates the body clock, so drinking a glass of red wine before bed may help you sleep. Melatonin is also an anti-oxidant, which means it also has anti-aging and cancer preventative properties.

So, enjoy your wine but like anything else in life, moderation is the key to good health!

For more information contact me at rachel@livehealthynyc.com