Check the Expiration Date!

Ever wonder what the expiration date on the grocery item you buy means? This has always confused me. How do we know if it should be consumed after the date it's stamped? When in doubt, I say, throw it out. I believe that a clean and organized fridge allows one to make healthier eating choices. I admit, this takes some effort to go through my pantry and cupboards and fridge and so I set aside enough time to do a thorough job. I usually do this in September, at the start of the school year as I restock my home with healthy kids snacks (and yes, not so healthy ones too!).
This week as I started to toss out the old and make room for the new, I started to think about my relationships with my family and friends (funny how my mind works, I do my best thinking either while in the shower or cleaning my home- must be the quiet alone time that affords my mind the space to think clearly). My mom just celebrated her 77th bday (please mom, don’t be mad that I put your age down here for all the world to see! I am sure you are really quite proud of that number!)  and I am so lucky to have her as my mom and as my best friend. We giggle together, hold hands together, cry together and at times are scared shitless together! How very lucky we are have each other. Not everyone has what we have. Relationships could “expire” if you let them; they take work to keep them alive. Like the date on your item in your pantry or fridge, you have to pay attention to your relationship. I believe the recipe to a great relaionship is the time and effort that you both attend to it. It hasn’t always been easy being her daughter because she is one tough act to follow. But, some time ago, I realized that I didn’t have to follow her as she had given me the tools to stand on my own and to walk tall right beside her. She passed on to me a confidence that has allowed me to find my own voice and have my own story. Ok, my mom and I are very much alike in the way we tell the story. There is a point, I just digressed! Humor me and read on-
 SO, I was talking about the date stamped on the foods: many foods can remain good to eat long after the sell-by dates stamped on the label — as long as they are not opened. Here are some surprising recommendations about some refrigerated perishables:

Milk.  You can can keep for about one week after the “sell by” date, assuming it has been continuously refrigerated.
Yogurt. I use to think that it lasted indefinitely. But, I was wrong.  Keep no longer than a week in the fridge.
Mayonnaise. Once open, even if the “use by” date is months away, use it within two months.
Deli meats. Consumed within three days for maximum taste and freshness.
Cheese. Soft cheeses like Brie will last only a week once opened while hard cheeses like cheddar and Parmesan can last up to two months. Cheese ages best when it’s part of a big, airtight wheel. Once cut, it is exposed to oxygen and from that moment on, cheese loses moisture, especially in your fridge. Buy smaller quantities, and for the best storage, use specially made cheese wrapping paper instead of plastic (I learned this from my sister-in-law who lives in France).
Salsa. An open jar of salsa keeps only for a month or so. Best to get out the healthy chips or cut veggies and start snacking.
Tomato sauce. An open jar of tomato sauce only lasts five days. Don’t wait for the mold to form.
Eggs. Eggs can last a good five weeks beyond the stamped date.
So, is it time to look in your kitchen and see what has gone sour, grown mold or spoiled? And what about your relationships? Maybe it’s time to take stock in the people who are important to you and let them know how you feel about them. For better or for worse, life is precious and you want to make each moment count.

Are Your Salads Making You Bloated?

I definitely love my salad and could eat one at every meal. One evening many years ago when we were first married, my husband, took me to a 5 star restaurant and almost choked when I asked the captain for the vegetarian menu. He couldn’t believe that I would waste a gourmet meal on just vegetables! Yes, opposites do attract as he’s a carnivore and I am not. As a young girl, way back then, I had no problem eating my greens. But, sometimes, eating too much of a good thing isn’t always a good thing.
The vegetable revolution (the juice factories, the salad bars and the cafes) can cause some bloat. Between oily dressings, excess fiber, and often-forgotten sources of salt, there are plenty of opportunities for a once-healthy salad to go south—for your gut, that is. But, with some smart tips you can be tossing together salads that’ll make your tastebuds and GI tract equally happy in no time.
1) Watch the dressing
Many dressings are loaded with oil, salt and sugar. My advice is to use fresh lemon juice which can stimulate digestive enzymes and function as a ‘de-bloater’ and it tastes good. You can also make your own dressing by combining balsamic vinegar and dijon mustard and a bit of olive oil.
2) Be careful of too much fiber
We know that fiber is essential to having a healthy gut. However, not everyone can tolerate too much at any one time. Try to lightly steam or roast some of your veggies before you toss them in your salad. This breaks down some of the fibers so that they’re easier to digest.
3) Be careful of salad toppings
I love nuts and dried fruits on top of my salad. But it could also be the cause of post-salad tummy troubles. These toppings often contain added sugar, which is a major bloating perpetrator. Try adding fresh fruit, like papaya or mango or apple instead of dried fruit. And if you have a favorite nut or seed, make sure they are raw, unsalted, and—whenever possible—sprouted to get the nutrient benefits in their purest form.
4) Be careful of legumes
Beans are my all time favorite! They can be pureed for humus, stewed for soup or eaten raw. But the trick to less bloat is to rinse, soak or cook them before you add them to your salad.
5) Watch the size of your plate/bowl
How big should your salad be? Somewhere between a side salad and an entree salad is probably the ideal size, depending on how you tolerate fiber. If your salad is full of fibrous mix-ins, you may want to save some for later.
What are your favorite things to put into your salad? Click here for an easy DIY salad.

The Power of Stretching

Every morning before he got out of bed, my dad would do his “exercises”. He would lay on his bed, still in his pjs with one knee up to his chest and he would alternate legs. He would spend about 8 minutes doing this sort of thing all while still in bed! I would look at him and ask what he was doing cause it  didn’t look like exercise to me. He told me he was “stretching”. Well, alot of good it did him, he passed away of a brain tumor at age 74yr. But, aside from that, he was physically healthy and robust and exercising long before Jack LaLane was making money opening up gyms. My dad was the peak of physical fitness and he was onto something…

Did you know that stretching is the one activity that can deepen the impact of your workout, improve the quality of your sleep and increase blood circulation- all at the same time! There are many benefits of stretching and they are not all physical; it can have a significant impact on your emotional state as well.

Here are some benefits of stretching:
    1.    Improve flexibility
Stretching reduces the chance of torn or ripped muscles and it helps to increase our range of motion.
    2.    Creates better allignment
Stretching helps to “re-center” us physically and emotionally as we put our body into balance.
    3.    Reduces stress
I don’t know about you, but when I am stressed, my muscles tense up. I can feel it immediately. The slow movement of stretching is calming to the mind and relieves tension and it makes stretching an effective way to reduce stress.
    4.    Improves posture
As a child, my parents would echo in unison the 3 words to me “stand up straight”! But wasn’t I tall enough ( I would think!). That wasn’t the point! Good posture can dramatically improve certain aspects of our physical health. And bad posture can be highly destructive (causing stiffness, soreness and aching muscles). I believe that our physical state directly affects our mental state. I can look at the way someone walks and identify their mood immediately. Stand up tall and you will feel proud.

It is worth it to stretch and there are many ways to do so. Like all new exercise programs, please consult your physician and identify your own personal and physical limitations before engaging in a stretching regimen.
I can’t tell you how much better I feel when I start and end my workouts with a stretching component.
How do you like to stretch? What are your favorite stretches that you do? I would love to hear so email me at rachel@livehealthynyc.com

Fall into Fall

I love the seasons and Fall is one of my favorites! The cool crisp air and the bounty of fresh fruits and vegetables makes the transition from summer effortless.  From September to November, the autumn harvest brings a variety of healthful and delicious produce, from squash and sweet potatoes to apples and pears. Here are a few of my favorite fresh foods and why I think they are so good for you!
Apples are sweet crunchy fall favorites that are packed with antioxidants, which may help prevent chronic illness and slow aging. Some of the varieties have the highest concentration of phenolics and flavonoids.
Beets are at their best in the fall. When shopping, look for firm, smooth bulbs and (if attached) bright, crisp greens. Toss the greens in salads and roast the beets for their betaine—a compound that may help prevent heart and liver disease—and nitrate, which may increase blood flow to the brain and potentially reduce risk of dementia.
Brussel sprouts and cabbage are packed with vitamins A and C, as well as high concentrations of cancer-fighting glucosinolates.
Pears are sweet fruits that are high in soluble fiber which helps lower “bad” (LDL) cholesterol. To get that daily dose of fiber and to satisfy a sweet tooth, snack on the fruit whole or incorporate into recipes.
Pumpkins an essential role in Halloween festivities are one of the best sources of alpha- and beta-carotene, which can be converted into retinol to promote healthy vision and cell growth. Pumpkin seeds are also great and incorporate an omega-3 fatty acid that may help those with heart disease, high blood pressure, or high cholesterol. Toast them up for a deliciously nostalgic treat!
Rutabagas and Turnips are root veggies that aren’t pretty but they are nutritious!  Research suggests eating turnips and rutabagas may help reduce the risk of prostate and lung cancers. What’s more, turnip greens are a source of calcium.
I think that squash and sweet potatoes are the poster food for autumn. The gourd family offers varieties including acorn, butternut, and delicata squash, as well as spaghetti squash. And sweet potatoes have the best flavor during fall, their peak season. Like squash, sweet potatoes are rich in beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production.
It’s clear that fall fruits and vegetables offer essential vitamins and antioxidants that slow aging and may help fight cancer. What fall fruits and vegetables do you enjoy? And, don’t be afraid to try something new. And one last thing, while many food are available year round I like to try to buy locally as it reduces our carbon footprint and helps local economies, and it may also result in more nutritious produce.

Back to School

As a kid, I LOVED going to the store to get my school supplies! If there had to be a good reason for summer to end it was that I could fill my knapsack with new pencils, new notebooks and fresh new markers. If I was a “geek”, well then all of my friends were too- it was #end of summer thing to do!
Now, as a parent, I hold up the tradition of going with my kids to Staples and Kmart to stock up for their school supplies. I also take this time to restock my pantry and fridge with back to school snacks. When school starts I am a firm believer in brain power food especially for snacks instead of junk food.
Here are a few snack ideas that your kids will love (and you will too!). And if you don’t have the time to make a snack, here are a few store bought ones that aren’t too bad.
    1.    No-Bake Sunflower Butter Granola Bars- this is a recipe that is wonderfully healthy after school snack or pack in their bags and totally kid approved (it has chocolate!).
    2.    Banana Peanut Butter Oatmeal- Did you ever think of serving your kids this breakfast meal for a snack? It’s a great idea!
    3.    Avocado Toast- It’s the rage right now and the easiest snack to make. You can add anything you want to it, like a fried egg or smoked salmon and cucumber!
    4.    String cheese- many think string cheese is awful and ultra processed. But, guess what? It’s real cheese! It’s a great source of protein and calcium and is portable. I think that along with a piece of fruit, it’s a great snack.
    5.    Go-Gurt- It’s a source of calcium and protein. True, there are ingredients that are less than desirable (corn starch) but it’s better than alot of other snacks and kids do think there is a fun factor in eating them!
    6.    Peanut butter filled pretzels- High in protein and low in sugar if you can find all natural ones that look appealing to your kids go for it! Also, you can do it yourself for a sure fire healthy snack.
What do your kids like for snack after a long day of school? For more snack ideas, contact me at rachel@livehealthynyc.com

We Scream for Icecream

The weather is HOT! Yep, it's’ August! And it makes me crave cool foods. My freezer is stocked with differentice cream flavors because it is a staple in my house, especially during the heat of the summer! According to the International Dairy Foods Association, Americans seem to have a love affair with this cool treat as we consume about 22 pounds per capita a year. But, enjoying this yummy treat fills me with guilt. Ice cream is loaded with calories, saturated fat and sugar. And that’s not even with the fudge and candy toppings. Here’s the question- can I satisfy my craving for ice cream without the guilt? The answer is YES. But here are some healthy tips:
Be Choosey- For starters I believe that ice cream is a treat and so I pick and choose where I am to enjoy this treat. In Italy, the gelato is outrageous and really homemade so for sure I am going to have some. When in the middle of dairy country (Wisconsin) I am sure to have a cone. And on a hot summer nite strolling thru town I am going to enjoy my favorite flavor (moose tracks).
Portion Control- When I eat ice cream, I always order a kiddie cup. The “official” serving is just ½ cup which is about the size of a tennis ball. You know the small cups of Haagen-Dazs? Well, that’s a ½ cup. I know it looks small and can you imagine that that is not the size that most of us scoop out!
 Limit Toppings- It’s the toppings that add extra calories, fat and sugar to your cone. We all know how tempting the candy and cookie toppings look but do yourself and your waist a favor and skip all together (I mean if you want a piece of candy or a cookie, don’t use the ice cream as a reason to have the candy or cookie!). Add fresh whole fruit if you must!
What about frozen yogurt, sorbet, non-dairy (vegan) frozen ice cream? They might not have dairy and they might be lower in calories but are typically loaded with extra fruit juice or sugar which isn’t so great.
Bottom line- all in moderation! If you love something, have a little to satisfy your desire.
For more information contact me at: rachel@livehealthynyc.com
 

Gluten-Free?

I am amazed at how many people are saying they don’t eat gluten. Is this a new fad? They are quickly giving up bread, pasta, and cake. I am not gluten-free. I eat in moderation. It would be hard for me to pass on home baked hearty wheat bread or go to Italy and dismiss the fresh rolled pasta or avoid the gooey brownie that I baked last week. Unless you have celiac disease or a gluten sensitivity it is not necessary to give it up entirely. Going gluten-free can be a bit overwhelming at first. If you've been eating a certain way all your life, it can be quite a process to learn what foods are now unsafe for you and to change your eating habits. So let’s clear this up and simplify what is gluten free and what isn’t (and to make it easy when you shop, the supermarket shelves are lined with gluten free products). Gluten is a protein found in wheat, barley, and rye.

Gluten-Free:
Buckwheat- buckwheat as a grain in itself does not contain gluten. It is actually a seed, or what some people call a "pseudograin," meaning it can be used in cooking in a similar way to a grain. However, because buckwheat by itself has a bit of a bitter flavor, many products tend to mix buckwheat with other grains. So, be careful that the pancake that you like as it may be a blend of buckwheat and regular wheat. Always read the label.
Oats- Oats are gluten-free. However, oats are often grown and harvested alongside barley and wheat, which presents a high risk of cross-contamination. Many people with gluten sensitivity can tolerate oats, but if you've got celiac or are highly sensitive, be sure to look for the gluten-free label on the package when you buy oats.
Wheatgrass- Have you ever had a “shot” of wheatgrass from the health food store? This is not my favorite but it has many nutritional benefits and so every once in awhile I go for it!  Purely grown wheatgrass does not contain gluten. Again, like oats, there is the potential for cross-contamination with the wheat kernel if the farmer isn't careful about harvesting before the seed has formed, so if you've got celiac or are highly sensitive, I would advise avoiding wheatgrass.

Not Gluten-Free:
Couscous- Couscous looks like fat rice and is often used in a similar way. Couscous is just semolina wheat rolled into tiny little balls. Basically, it's little pasta balls.
Orzo- Similar to couscous, orzo is another form of pasta that looks a bit like rice. Also made from semolina wheat, it's not gluten-free.
The below wheat varieties, ancient grains, may be tolerated by people with non-celiac gluten sensitivity:
Farro- This is my absolute favorite and it is definately not gluten-free. Farro is an ancient grain popular in Italy and it comprised of three wheat species. It's used in similar ways as rice, couscous, and orzo, often in salads and side dishes.
Wheat berries- Wheat berries are essentially the entire wheat kernel and are what whole wheat flour is made from. They are often cooked and used in salads and side dishes in the same way rice is used.
Spelt- Spelt is another ancient grain that's a species of wheat. Bread made from spelt flour is often sold in health food stores as an alternative to regular bread, but make no mistake, this grain is not gluten-free.
Kamut- You may know this as “Pharoah wheat” due to the fact that the grains were discovered in ancient Egyptian tombs. It is not gluten-free.

I  recently learned that soy sauce (almost all soy sauce sold in the United States) contains wheat, which is used in the fermentation process. If you eat out at Asian restaurants, be careful of any food that comes in a brownish sauce – chances are that it contains soy sauce, or another sauce that is made with soy sauce like ponzu, oyster sauce, or fish sauce. Look for  gluten-free soy sauce when shopping.

So, there you have it when it comes to learning what is gluten-free and what isn’t. It is alot to remember but gets easier the more you practice eating a gluten-free diet.

If you are not sure if you are sensitive to gluten, try keeping a food journal to help you track what you eat and how you feel. Do you eat gluten-free or not? I would love to hear your thoughts and experiences.

The Best Brownie Ever!

I am having a chocolate craving. This is not new for me, but usually I try to dismiss it because I could really do some damage. So, today I am giving in and I started to read recipes to help me find a healthy fix. I love a good gooey brownie and think I may have found a good one! I was ambivalent about divulging the ingredients to my family for fear that they would say “yuck”. But, I couldn’t keep a secret and so I enlisted my daughter to help me make them and it turned into a family affair! She was definitely skeptical and was amazed at how GREAT they turned out! TBH, my entire family (my kids, my husband, my mother) and friends were in awe of how delicious they were!
Ok, don’t run away when I share this… trust me, it’s a really great brownie!
But before I share the recipe with you, I want to comment on another reason for making it super healthy. The rate of obesity continues to rise. Especially amongst children. According to the American Heart Association, “today, about one in three American kids and teens is overweight or obese. The prevalence of obesity in children more than tripled from 1971 to 2011”. And so, with good reason, childhood obesity is now the No. 1 health concern among parents in the United States, topping drug abuse and smoking. And so, while my kids are not overweight I am well aware of teaching them good healthy eating habits to live by.
Now, brownies, are not low calorie but these are made with healthy ingredients including whole grains, zucchini and applesauce in place of butter. And so it’s better than the processed ones you may buy in the supermarket.
And so here comes the healthy recipe!

Zucchini Chocolate Brownies (100% whole grain, dairy-free)
Ingredients
    •    2 large eggs
    •    1 tablespoon vanilla extract
    •    3/4 cup coconut sugar
    •    1/4 cup unsweetened applesauce
    •    1 cup whole wheat flour
    •    1/2 cup dutch process cocoa powder (using regular cocoa powder may result in cakey brownies)
    •    1 1/2 teaspoons baking soda
    •    1/4 teaspoon salt
    •    2 cups peeled and grated zucchini
    •    1 cup semi-sweet chocolate chips + 1/2 cup mini chocolate chips to sprinkle on top (for dairy-free, use Enjoy Life Chocolate Chips)
Directions
    1.    Preheat the oven to 350 degrees F and line an 8"x8" pan with parchment paper or spray with baking spray.
    2.    In a large bowl, mix together the eggs, vanilla, coconut sugar, and apple sauce and let this sit for 5 minutes to let the coconut sugar dissolve.
    3.    In a separate medium bowl, mix together the flour, cocoa powder (sifted if lumpy!), baking soda and salt. Make sure there are no clumps before going on to the next step.
    4.    Add the dry mix to the wet, gently stir until combined. Be sure not to over mix!
    5.    Then fold in the zucchini and 1 cup chocolate chips.
    6.    Pour the batter into the pan and even the surface with a spatula.
    7.    Sprinkle 1/2 cup mini chocolate chips on top.
    8.    Bake for 30 - 35 minutes (14 minutes for the half batch) or until a toothpick inserted in the middle doesn't come out gooey. It might still be sticky - just not have raw batter on it.

How adventurous are you? Would you use these ingredients in your brownies? I would love to know your thoughts and what you think of these brownies! Email me at rachel@livehealthynyc.com

Junk Food Junkies?

Will I turn my kids into “junk food junkies” if I give them junk food? Growing up I lived off of fast food burgers and fries, oreo cookies and hostess cupcakes. I also ate plenty of home cooked meals and baked treats that were made with real fresh ingredients. Since I don’t believe in accidents, the fact that I grew up to become a nutritionist was meant to be. I work with children, teens and adults to teach them how to eat and live a healthy sustainable lifestyle. But does eating healthy mean totally avoiding junk food? I have a slight dilemma.  
Not too long ago, a study came out saying that oreos are addictive. The study said that the ingredients in the cookies stimulated the pleasure center in the brain the same way drugs do. But, does this mean that our children will become hooked on junk food or junk food addicts? I am not sure. I honestly struggle with letting my kids eat Frosted Flakes and Captn’ Crunch for breakfast or a McDonalds meal for lunch or mini snickers bars for pre-dinner snack. I know it’s not good for them. I know that when they eat this “junk” they are putting awful chemicals into their growing bodies and I am sure that somewhere down the road this may have some negative effects on their well being. I confess, in the summer I go to the grocery store and buy these items for their pleasure along with fresh fruits and vegetables. But when I buy the “crap” I feel like a hypocrite. And yet they are kids and kids want junk. I have seen first hand the child or adult who comes to my house and stuffs their pockets with candy from my pantry or inhales cookies and cakes mainly because it is not available in their homes and is “forbidden”. And so I try to teach my kids to balance their daily meals. Very often they go days without junk. I think that they ultimately know how much better they feel when they eat “real” food.
I think I am making the right decision for my family but I do struggle with this. Everyone is different and everyone has a different set of circumstances. I am wondering what would you do? Would you let your kids eat junk even though you know it’s addicting and not good for them? Feel free to email me at rachel@livehealthynyc.com

Kick the Fake Sugar Habit

My mother picked me up at the airport (I was visiting her at her home in the middle of G-d’s country Missoula, Montana). As she stood waiting at the gate, flashes of my grandmother poured over me. She reminded me so much of how my grandmother (her mother), use to wait at the airport for our visits to Charleston, South Carolina. Gosh, for good and bad, we really do turn into our mothers. I can honestly say this would be one of my greatest accomplishments. My mother is an awesome rock solid woman. Sure, she has her faults, hey, we all do. But it is her strength, courage, perseverance and determination that are among her qualities that I most admire. So, as I was having a “my mother could do no wrong” moment, she THREW ME UNDER THE BUS! Yes, she outed me. We were having dinner with friends and she told them all about my fake sugar habit and how I use “splenda”. I was speechless. I was embarrassed. Yes, well, even a nutritionist has her vices I humbly told everyone. But, you know what. She was right, and I knew it. A mother’s words of wisdom always prevail. I needed to quit the fake sugar ASAP!
Artificial sweeteners have been scrutinized intensely for decades. Critics of artificial sweeteners say that they cause a variety of health problems, including an increased risk of type 2 diabetes. Moreover, consuming artificial sweeteners is just as bad for you as sugar... and artificial sweeteners may even exacerbate the negative effects of sugar. Consuming sweet-tasting but noncaloric or reduced-calorie food and beverages interferes with learned responses and your natural ability to adjust to glucose and energy and create an internal equilibrium. Frequent consumption of high-intensity sweeteners may have counterintuitive effects that mess with your metabolism. In fact, people who regularly consume artificial sweeteners show altered activation patterns in the brain's pleasure centers in response to sweet taste, suggesting that these products may not satisfy the desire for sweets. Studies in mice and rats have shown that consumption of noncaloric sweeteners dampens their physiological responses to sweet taste and causes the animals to overindulge in calorie-rich, sweet-tasting food and so pack on extra pounds. It has been suggested that the use of artificial sweeteners may have a stimulating effect on appetite and, therefore, may play a role in weight gain and obesity.
I believe that reducing the desire for sweet tastes is difficult, but by no means impossible.That means adding less of every type of sweetener to what you eat, and, as often as possible, skipping heavy desserts in favor of fruit when you need a fix. So, after a few weeks, it won't take much sugar to make food taste good. You just need to develop the habit and stick to it. This is what I put my mind to and I did it!
Lucky am I to have such a wonderful mother and unbeknownst to her, she helped me to break my fake sugar habit. I am now a convert. At times I use organic honey to sweeten my foods or organic maple syrup or simply nothing at all instead of packets of splenda.

Eat Healthy for Life!

“I would like chocolate chip waffles and a side of bacon” is what I overheard my daughter order the other morning for breakfast. I was shocked, after all, I am a nutritionist, and in this instant the apple has fallen hard away from the tree! Thankfully, she doesn’t eat this way on a regular basis, in fact I think it’s the instagram picture she wants to capture as I notice that she eats little, finding it too sweet. I am lucky as my kids are generally good eaters, eating healthy whole unprocessed foods that taste good while, yes, occasionally eating “junk food”.
I am a firm believer that there are foods that when eaten on a regular basis can cause damage to our body- I am talking about high blood sugar, high cholesterol, low energy and digestive problems. And for these reasons, to prevent illness, I encourage healthy eating. My kids are my heart and soul. I am trying to give them the tools to live by so when they go off on their own (and they do grow up fast!), they can handle all of the bumps in the road and be ok. I am a believer in you are what you eat.
Foods to stay clear of are:
    1.    Sugar: Sugar, fructose and high-fructose corn syrup (sugary drinks, desserts, candy) increase insulin resistance and uric acid levels, injures blood vessels and contain lots of calories, leading to weight gain.
    2.    Trans Fats: These fats — found in many processed and deep-fried foods — lower your “good” cholesterol (HDL), increase your “bad” cholesterol (LDL) and damage blood vessels.
    3.    Vegetable and Seed Oils: Oils with high amounts of omega-6 fat, such as corn, soy, sunflower, safflower, canola and peanut, can be healthy in small amounts. But most people use too much, which throws off the balance of omega-6 to omega-3 fats (fatty fish, flax), leading to inflammation.
    4.    Refined Carbs: White bread, rice, pasta, chips and snack foods raise blood glucose, contribute to weight gain and inflame your gut.
    5.    Processed Meats: Sausage, bacon, ham, smoked meats and beef jerky form harmful substances in protein and fat called AGEs (advanced glycation end-products). These are formed by high-temperature cooking as the meat is processed and contribute to inflammation in every cell in the body, leading to detrimental health effects like heart disease and, in particular, colon cancer.
    6.    Alcohol: Excessive alcohol consumption causes bad bacteria to move out of the digestive tract into other parts of the body, leading to increased inflammation. While one or two standard-size drinks (5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor) per day have been shown to have some health benefits, too much alcohol is harmful.
So, what should you eat to eat healthy? Here are my favorites that make me feel healthy:
    1.    Brightly colored vegetables like dark green, red, orange and yellow.
    2.    Fruits, especially berries, tart cherries and grapes
    3.    Avocados, olives, olive oil and avocado oil
    4.    Whole grains and high-fiber carbohydrates
    5.    Omega-3 fatty fish like salmon, tuna, sardines and mackerel
    6.    Nuts and seeds
    7.    Beans and legumes
    8.    Dark chocolate (85 percent cacao is best)
    9.    Green and white tea (black also has some antioxidants)
    10.    Red wine (in moderation)
    11.    Spices like ginger, turmeric, cayenne pepper and cinnamon

As many of you know, a healthy diet is only one part of the equation. You need to be active, get enough sleep, drink plenty of water and find ways to lower your stress levels. The goal is to improve your overall health and maintain your health!
Try eating and living a healthier lifestyle. You will notice a difference in how you feel and look overall. And, I would love to hear from you and I am happy to offer suggestions about how you can get healthier!

Exerise Together!

I spent my childhood surrounded by family and friends as my parents had an “open door” and you never quite knew who would be coming for dinner. We were always setting “just one more place” at the table. Somehow there was always enough for everyone! The more the merrier! Maybe that’s why I am a “people person” and not a loner. Don’t get me wrong, I like my space but I really like being around others.
I realize this is true as I workout. I would rather spend my time in a gym, surrounded by others. Working out in a group or with a friend makes the workout fly by! I have to tell you that this became even more apparent to me as I started an outdoor group rowing class with my 14yr old daughter. We found a summer program at the beach and decided to do it together. This is a bit tricky as I have to watch what I say as I don’t want to embarrass her! But, we are sharing a lot of laughs together and I have to say that we both look forward to waking up early in the morning and getting out on the water to row!
Here are some benefits of working out with others:
    1.    Fewer skipped workouts. Working out with a friend helps hold you accountable for getting your workout in. I am so much more motivated to show up to the gym if I know that I am meeting someone.
    2.    Push yourself further. When I exercise with someone else I push myself harder (I am competitive). Also, if I workout with someone who is stronger than I am I can try to test my limits.
    3.    Work out longer. Time flies when you’re having fun… or at least when you are distracted. I think that having someone to chat with between sets let’s you focus on something other than just your workout and it makes the time go by faster.
We know that exercise is good for elevating your mood and reducing your stress- effects that are enhanced when you work out with a friend! So, grab a partner and go out and exercise! Want some ideas? Email me at rachel@livehealthynyc.com

Summer Cocktails the Healthy Way

I am not much of a drinker (in part because I overindulge in sweets when a little alcohol gets into my bloodstream and I also wake up really puffy the morning after I drink). But, I certainly can appreciate a tour at a vineyard, every once in a while I do enjoy a great bottle of wine or champagne and as well a good cocktail!  Am I nuts for feeling this way. Maybe. But, here's the thing...I work at being healthy and so do you.
Now, it’s time to relax and enjoy summer days and nites! Summertime cocktails and swimsuits are the perfect combination to enjoy. But, you don’t want to blow all your hard work of getting into shape with that sugary fruity drink. If only there was that perfect blend- a healthy “calorie conscious cocktail,” that would allow you to stay in that awesome figure you worked so hard for, while satisfying your craving for a delicious, relaxing pool/beach/lawn-side beverage?

Guess what? You can! Here are a few of my tips and some drinks to enjoy without doing damage to your shape!
1)SAY NO TO SUGAR AND FROZEN DRINKS!
Cut out the juices and syrups in your drinks. Frozen drinks are killer, such as margaritas and daiquiris because of the syrups.Try flavored vodka such as citrus, orange or berry and accent the drink with a lemon or lime.
2)DIY
Just like you can control what you eat by making meals yourself, the same with drinks. Make your own juices to accompany the alcohol with fresh fruit and sweeten your drink with agave or stevia, which are all-natural sweeteners and are better for your glycemic index.
3) MODERATION IS IMPORTANT!
If you work out and want to drink, even a light version that isn’t so calorie heavy, you should know that any alcohol that goes into your liver reduces your body’s fat burning capabilities.
4) HYDRATE WITH WATER AS YOU DRINK YOUR COCKTAIL!
Alcohol is extremely dehydrating to the body, nothing new there. So be sure to drink plenty of water as you start drinking. Don’t wait til you get home in the evening to drink a tall glass, the damage has already been done. And, be sure to drink water the morning after to replenish (a fresh pressed juice that includes, lemon, dandelion and beets can also be very helpful in the morning).
5) DON’T DRINK ON AN EMPTY STOMACH!
Drinking on an empty stomach will irritate the tiny hair like structures in your small intestine responsible for nutrient absorption. So when going out, make sure you have either had a solid dinner or you have eaten a snack that contains protein and fat—some nuts and seeds, a high quality protein bar, jerky, avocado, or almond butter. If you are going to dinner it would be best to wait until after you have had an appetizer or a few bites of food before you start drinking.

What do you like to drink during these hot summer months? Is it already healthy or can you make a healthy version of it to enjoy so you don't lose your hard earned shape?

Here are 2 good low calorie cocktails to enjoy:
SOUTHERN PEACH: (peach slices for garnish)
8 cups boiling water
7 peach flavored green tea bags
4 tbsp. Agave
8 oz. peach vodka
MALIBU BANANA BERRY:  (to prepare, add all ingredients into a blender and blend until smooth)
1 cup frozen berries
1/2 banana
2 oz. Malibu rum
1 tsp. agave
2 oz. water

Come Visit Me Saturday July 2nd!

Lazy Days of Summer and How to Enjoy Them

Is the summer heat getting to you yet? Are you feeling lazy? Do you just want to lay around all day? When I give myself "permission" to unwind and relax, I love it!!! Taking a break isn’t a bad thing. And summertime is perfect to take the time for ourselves to unwind and recharge. That doesn’t mean that you should be a “slug”. No, quite the opposite.
Here are some ideas to help you sneak in “me-time” and reenergize this month.

1. Relieve your stress by doing something physical. Go for a run, a walk, a bike ride, a swim, a yoga class, pilates, or a kickboxing class. Establishing an exercise routine is what you need for a healthy mind, body, and spirit.
2. Go “green”. Spend time outdoors and it will clear your head and reset your natural rhythm. Go for a walk, lay in the grass and watch the sky pass by, sit by the water and take in the beautiful landscape that is around you. We don’t do this enough. We are always caught up in doing something- I know that I always have a list of things that “have to get done” but you know what, these “things”, well, they can wait. I need to breathe in the air and be in the moment.
3. Go phone/internet free. I am guilty of always checking my emails, my text messages, my facebook, instagram, twitter, pintrest- omg, the list is endless! I really I have a hard time letting go of my phone. Ok, so maybe let’s not go cold turkey, rather let’s leave the phone in the other room for an hour or so (ringer and all notifications turned off) and go read a book, a magazine or watch a movie or go out with a friend. You will find that you probably haven’t missed much by not being available. And I bet your level of stress may drop and being phone-free will allow the time spent alone or 1:1 with your friend to be more enjoyable!
4. Go to the movies. Summer has both its rainy days and hot sticky days. What’s better than escaping into the theater. I actually love escaping to the movies (and regretfully don’t do it enough) but a good thriller or a funny comedy is usually just what I need to get back some “me” time.
5. Spend time doing what you love, not what you think you should be doing. Maybe you have always wanted to take a pottery class or learn how to make pastries. Go sign up! Maybe you really love being outdoors and want to explore the backroads of your city or town by bike. Summer is the perfect time to go biking on your own or with friends or join a group and meet new people who share your interests.

Taking time for yourself helps you live a happier healthier life. How will you take time for yourself this summer and be a better you?

PS- After I finished writing this piece, I “unplugged” myself and took myself for a walk thru Central Park on a beautiful day to enjoy some “me” time! I bought myself a smoothie as I walked. Click on the link for a great recipe!

Healthy Summer Tips

My kids are out of school and they are happy as can be (I think they have forgotten that they will have summer reading)! But summer by nature is also a break for adults as well. It’s a time to enjoy the longer days and relax a bit. Summer can be the perfect time to improve your health in a way that is so seasonally laid back you'll barely notice the effort. Here are 5 tips for a super healthy summer lifestyle.
    1.    EAT WHAT’S IN SEASON- Summer is the perfect time for fresh fruits and vegetables! Berries are at it’s peak! Blueberries, raspberries, strawberries are all loaded with antioxidants which may help prevent damage to tissues and reduce the risks of age-related illnesses. Peaches, cherries, and melon are the sweetest during the summer months. Sugar snap peas, tomatoes, corn and zucchini are great vegetables summer veggies. Maintaining a fresh diet boosts your mood and energy!
    2.    STAY COOL AND HYDRATED- There is no better drink than water. Start drinking when you rise in the morning and carry a water bottle throughout the day to ensure hydration.
    3.    EXERCISE- Summer is a great time to begin a new exercise routine and why not start it outdoors. There are so many activities to enjoy that you won’t even feel like you are making an effort to exercise!
    4.    GET YOUR VITAMIN D-Vitamin D is a vitamin and a hormone that your body can make from the sun. While the sun is an excellent form of Vitamin D, you want to be sure to protect yourself from overexposure of the sun’s harmful rays by wearing a hat and using protective sunscreen. You can also get your share of D in some of the foods you eat, particularly fatty fish and fish liver oil  (think salmon) and some fortified dairy (think greek yogurt)
    5.    RELAX AND BREATHE- Stress is inevitable but also treatable! We are so busy running about our day that we forget to take some time to STOP and BREATHE. This is the time for you to find ways to relax and find peace.

For more information contact me at rachel@livehealthynyc.com

Ice Cream Made Healthy!

As summer gets underway, it is easy to remember the sound of  The Good Humor Ice Cream Truck ringing down my street in the afternoon. Ice cream is the ultimate summer snack. It’s cool and refreshing. Ok, I hate to rain on a summer parade but, this scoop, whether it’s on a cone or a cup or shared amongst family or friends is laden with unwanted calories and sugar. Oh no! Don’t shoot the messenger!
All is not lost. I can show you how this dessert can become our summer time friend. It’s easy. You just need a food processor or a high speed blender! Here are 3 good healthy ways to enjoy ice cream that you can feel good about (and if you want more ideas, I am happy to share them with you, just send me an email to rachel@livehealthynyc.com).
Soft Serve Banana Ice Cream (well, it’s not really ice cream as you will see there is no cream!):
Blend a frozen banana (or a few) and it gets creamy like a custard. It gets this consistency because of its high pectin content. You can keep it plain or add anything you want (in the name of health) towards the end of the blending process. For example, a scoop of peanut butter, a drizzle of honey, a few almonds, or a bit of cocoa powder.
Vegan Strawberry Ice Cream:
1 container of frozen strawberries, 1 and ¾ cups of coconut milk, ¼ teaspoon liquid Stevia and a splash of lemon juice. Combine all ingredients in a strong blender or food processor and mix just until smooth. Then, transfer to a plastic container and place in freezer for 30 minutes. Then, with a sturdy whisk or fork break up any ice crystals or frozen bits. Next, return it to the freezer for another half-hour. Repeat until it firms up (about 3 hours altogether). It takes a while, but is worth the wait!
Raspberry and Cream Banana Ice Cream:
1-2  frozen banana, about 1/2 cup frozen raspberries, 1/3 cup plain or vanilla Greek yogurt
Blend in either a food processor or high speed blender until smooth and creamy. You can eat immediately or place in your freezer for a harder consistency.

Snacking- The Healthy Way

Are you a snacker? Many of us are and it's not because we are hungry. Ever take a moment to wonder why you snack? Sometimes people snack as a result of stress, sadness, anger, boredom or a to give themselves comfort. And sometimes people snack as a way to celebrate. Ok, I have to come clean andadmit that YES, I can be CAUGHTon occasion with my hand in the COOKIE JAR! So, if you are a snacker, how can you make healthier choices so that you don't derail your weight loss goals? And yes, often I practice what I preach so here are some suggestions:
    •    If you snack because you are stressed, avoid stimulants like caffeine or refined sugar, which can cause a brief spike in energy followed soon after by an extended crash. Try foods rich in B vitamins, such as bananas, beans and lentils, which have been known to combat stress.
    •    If you snack because you are sad, eat healthy carbs (like whole wheat bread or pasta. NOT pints of ice cream or bags of cookies! Whole grain carbs (and whole wheat or gluten free cookies aren't what I am talking about!) will elevate your mood and increases calmness and happiness. Remember, the only problem food solves is that of real hunger.
    •    What about the person who snacks as a way of celebrating a milestone, a promotion or a festive occasion? This is me! While I love a piece of rich chocolate cake I think twice because if you know me, I truly believe that it's better to treat myself to a fabulous pair of shoes! These types of celebratory indulgences can bring satisfaction without sacrificing your waistline. But really it's something sweet that you want? Go ahead and grab a piece of fruit. It will satisfy your sweet tooth and plus you get your fiber and vitamins!
    •    For those individuals who have a tendency to put things off until the very last minute, food is an easily accessible diversion. How many times have you wanted to clean up the mess on your desk or go through old pictures and put them in an album? This is a hard one that I myself struggle with. Those mundane chores that have to get done. It is more satisfying to get a handful of nuts or a bowl of grapes or cherries (but even the healthiest of foods can add up in calories). My suggestion is to eat healthy meals that are regular.  Frequent well-rounded meals will stave off hunger pangs and sluggishness-inducing dips in blood sugar, and will remove food from the list of tempting distractions. I suggest lean protein such as fish, poultry or low-fat dairy.
    •    Do you snack out of boredom? I never like to hear anyone say they are bored. There is always so much to see and do- whether you live on a farm or in a city. There are sights to see and places to explore. Go for a walk around the neighborhood or go for a hike,  visit a museum, or pay a visit to a  friend you haven't seen in awhile. Just get moving! It will help fight cravings as you will be distracted. Replace your sugary or salty go-to's with healthier options such as fruit and nuts, veggies and hummus or low-fat cheese.  
How will you satisfy your snacking urges? The best advice I can give you is what I say to myself: really THINK (and think twice) before you dive into the cookie jar!

Summer is Here!

It's here, the moment we have all been waiting for.... SWIMSUIT SEASON! Yikes! How did it get to be summer? We knew that eventually the warm weather would come and we would be at the beach and ready to bare all! But are we?!?
 

Don't despair! Here are a few summer foods that you can eat that will help you get into beach body season!
 

1)Raspberries

Raspberries contain the flavonoid anthocyanin, which helps your body produce a hormone that has been linked to lower glucose levels, curb cravings, and boost your metabolism. And whether they're fresh or frozen, they're a great source of fiber, that improves digestion and helps beat bloat.
 

2) Blueberries

Research out of the University of Michigan found a diet rich in blueberries may change how your body stores and processes sugar for energy and, in turn,diminishes belly fat. I like to snack on blueberries while they're in season! 
 

3) Watermelon

Watermelon is 92 percent water, and eating it on a hot day will keep you feeling your best and help you beat bloat that can come from dehydration. I find that eating after a meal curbs heavy dessert cravings; swapping in a slice for a piece of cake or brownie will save you tons of calories.
 

4) Acai

Just like raspberries, this tropical berry is also very highly concentrated in anthocyanin, which helps the body produce a hormone that boosts your metabolism. Acai is also rich in healthy fats and fiber that promote cardiovascular and digestive health. Have you ever had an acai bowl? You might want to try one!
 

5) Mango

This is one of my favorite tropical fruits. They are delicious when tossed into salads or salsas. Research has found there may be a link between mango consumption and lowered blood sugar in obese adults due to their fiber content and naturally occurring compounds. When your blood sugar is balanced, the body is able to regulate hormones and burn fat more easily.
 

6) Cucumbers

Since they're comprised of 95 percent water, cucumbers have a natural diuretic property which helps your body reduce water retention and beat bloat. Easy to eat and cool and refreshing! Try in salads, add to water or just eat like a pickle!
 

7) Cabbage

Eating water- and mineral-rich cabbage on a regular basis helps your body release excess fluid and water weight; you'll start seeing all your results from the gym sooner! Cabbage slaw is a staple at Summer BBQs, but recipes loaded with mayo can mess with your weight-loss progress. Try a lighter version for a healthy option.
 

8) Zucchini

High in fiber and low in calories, versatile zucchini stands strong on its own in a salad, but it can also help you cut carbs and calories big-time. Swap in spiraled zucchini for classic noodles to lighten up your favorite comforting dishes.
 

Want some more ideas to help you get ready for this summer season? Contact me at rachel@livehealthynyc.com

The Importance of Keeping a Food Journal

I am going to share a little secret to weight loss… Keep a FOOD JOURNAL.
My clients will tell you that I am right. And, studies continue to prove that keeping a food journal is useful for people who want to lose weight.
This past week The Wall Street Journal printed an article that states “New Reasons Doctors Say You Should Keep a Food Journal”. I love when I read this. It totally validated my practice and I want to share this with you.
While time consuming, keeping track of what you eat and drink leads to weight loss and weight loss maintenance. There are a number of ways to keep track of what you eat. For example, there are food tracking apps that have been developed and are easily accessible. I am not a fan of these apps as they can be overwhelming and take up more time than you need to spend on keeping track of what you eat. You can simply write down what you eat on a paper journal or on a notepad on your computer, detailing the portion size and how it was prepared. And another easy option is to take a picture of your meals.
I like to give my clients a guideline for keeping track of what they eat. Tell the truth is the most important. No one is judging you! To help identify food triggers, it is helpful to note the time and location and mood and satiety. For example, why are you eating a bag of cookies late at nite? Were you bored while watching tv or anxious about the meeting that you have the next morning? When keeping a journal, it is helpful to note how the food is prepared (was it fried or grilled? Did you have spicy mayo on the tuna burger and a side of sweet potato fries?). How about what you put into your coffee? Cream and sugar or just plain black?
Consistency and accuracy in keeping a food journal is key to successful weight loss. But, starting a food journal is one thing. Sticking with it is another. Ideally, it should be done for weeks rather than days. So, you are motivated and determined to lose weight and keep it off? Keep a record of what you eat! It is one of the most effective ways to change your behavior.