Which Milk?

As a child I drank a glass of milk with every meal. And I always had a big glass of milk with cookies or cake. It just went well together! And my children were raised to do the same and milk is still part of their daily diet.
It has been within the past years that the choices are endless. There is cow’s milk, almond milk, soy milk, coconut milk, and cashew milk. And can’t forget lactaid, plain, chocolate, and vanilla flavored. I don’t know about you, but it’s confusing. What’s healthier for you? I came across a great article published recently in The NY Times and I wanted to share it with you. It’s a bit long but really informative. I think it helps to clarify. So click on the link to read. And, as always, feel free to contact me for more information at rachel@livehealthynyc.com

Suberbowl Game Day

Would you believe that this Superbowl Sunday is the second biggest day of gluttony after Thanksgiving! The average American will inflate their waistline several inches by gobbling up at least 2,400 calories while they watch the four to five hour football game! So, because we don’t want to undo all the good we have been doing as we work towards our healthy selves, let me suggest a healthy dish (and if you are going to a Superbowl party, why not offer to bring this along!).
My family loves nachos and so I am going to try using sweet potatoes instead of chips as the base. Ok, I will probably have a side basket of baked chips to appease my kids, but that’s healthyish!
I found a great recipe so click here for it! Enjoy the game knowing you will be eating healthy without the guilt!
Want some more great healthy game day ideas? Contact me at rachel@livehealthynyc.com

Beauty Detox

Dear Rachel,
My daughter is 15yrs old and is obsessed with beauty products. I tell her that her skin is clear and beautiful and she doesn’t need to mess it up with “product”. She has the young glow of youth! How can I help her to see that she will have years ahead of her to waste her money searching for the magic mascara and to many years to buy an array of marketing products and to wear makeup.
Sincerely,
Frustrated Mom

Dear Frustrated Mom,
Stop fighting it! Did you listen to your mom when she told you that you were wasting your money? I didn’t listen either! Your daughter, like mine, is caught up streaming Youtube videos of girls promoting cosmetic brands and ways to use them. Teenage girls think that they have reached “nirvana” when they walk into Sephora or the cosmetic aisle of CVS. And, can you blame them? All of the companies do a kick ass job of promoting the best mascara or the cream that will make your skin glow. I am three times my daughter’s age and I fall for the same marketing scam! I have an obsession with drugstore lipgloss. I am in contact search of the perfect gloss that will give me kissable lips that aren’t sticky! I don’t think it exists and yet I continue to search!
So, why don’t you engage your daughter in a day or weekend of “beauty detox”. Here are some thoughts that I have:
As with other detoxes—food, clutter—the new year is ideal for taking a beauty breather. Even if you are using the highest quality products, give your skin a chance to rest. Often people don’t realize how much their hair, nails, and skin are overtaxed with products (even if all natural).
The longer you detox, the greater the payoff will be. You may notice that your hair, nails and skin all look healthier.
A fun thing to do is to use what you have in the fridge for a do-it-yourself beauty treatment. For example, use overripe avocado for a face mask. Coconut oil works great as a body oil. And a mix of olive oil, lemon juice and brown sugar is a great body scrub.
I am not saying not to go back to using your beauty products, but having taken a break, you will notice that they are that much more effective when you go back to using them.
Eat whole foods- what you put into your body is every bit as important as what you put onto your face and hair and nails. The more you eat organic fruits and vegetables and whole grain products the better you will feel overall.
Hope this helps! For more information, contact me at rachel@livehealthynyc.com

I Don't Like Eggs

Dear Rachel,
There is all this buzz about eating egg whites for a healthy start to the day and as a way to lose holiday weight gain. But, I don’t like eggs!  What else can I eat for breakfast that is healthy?
Sincerely,
Hungry in the Morning

Dear Hungry in the Morning,
So glad you asked this question! There are so many options for you! Don’t despair! Eating breakfast is extremely important to start your day! You wouldn’t expect your car to go anywhere without gas in the tank. So, why would you expect to be able to start your day without the right fuel? Eat something. And I recommend a balanced meal with protein, carb and healthy fat. Here are 3 breakfast options:

    1.    Oatmeal with fruit is a great way to start your morning! Oatmeal contains a number of healthy nutrients, including protein, complex carbohydrates, and a little heart-healthy polyunsaturated and monounsaturated fats. a great habit that’s easy to follow. Oatmeal  tastes great and the body digests oatmeal at a slower pace, keeping blood sugar levels steady, energy levels up, and reduces hunger cravings. Oatmeal allows you to feel more full all morning and you will be able to resist the temptation to snack. A good oatmeal breakfast is definitely part of a clean eating diet plan that will help you drop weight easily.
    2.    Almond butter (or peanut or cashew or sunflower) on whole grain toast. It’s a simple breakfast packed with lots of good nutrition. There is no right brand to use, it’s totally up to you. I would just make sure to look that the ingredients are pure and does not contain added sugar. I love to toast the bread and then spread the nut butter on (it melts nice and gooey) and then I like to add toppings (whatever I am in the mood for- sliced banana, strawberries, coconut flakes, dried cherries or apricots, or just a drizzle of honey.
    3.    Greek yogurt with fruit. Interestingly, four ounces each day will allow you to be sniffle-free in cold winter months. A study found that women eating this amount had much stronger and more active T cells, which battle colds and infections. Yogurt is full of healthy bacteria that fights off harmful bugs. Pressed for time in the morning? Make it the nite before! Fill pint-size mason jars with alternating layers of plain Greek yogurt and fruit. Cover and store in the fridge until breakfast and enjoy at home or at the office. Wishing you could go to the islands to get a break from the cold winter? I have a quick fix- try a tropical morning breakfast bowl. Top 1 cup plain Greek yogurt with 1 cut-up kiwi and 1/2 cut-up banana (freeze the other half for smoothies). Sprinkle with a handful of chopped unsalted roasted cashews or unsweetened coconut flakes.

There are so many more healthy breakfast options and I am happy to talk to you! Contact me at rachel@livehealthynyc.com

Keeping Healthy

Dear Rachel,
It’s mid-January and I am really trying to be “good”. Like many people I want to be in better shape for the new year. I want to lose those annoying 7 lbs and get back into my skinny jeans. I have tried to go without the “extras” that got me here in the first place- the extra holiday party drinks, the handfuls of candy here and there and the rich holiday dinners. What else can I do to “speed” this process?

First off, you are not alone! Many people are still in the post holiday motivation euphoria- look how crowded the gyms are! I agree, it’s not easy to adopt a new routine when we have been eating sweets and drinking ourselves silly for the past few months. But, now, in the middle of the month, I can’t think of a better time to detox your body (and your mind too!).
    1.    Go food shopping- According to Barbara Reich, Professional Organizer and Author of Secrets of an Organized Mom, “An organized pantry is a healthy pantry. If you want to eat well, then start by ridding your kitchen of junk food and store nutritious foods in the most accessible areas in your pantry and refrigerator”. I never go to the store without a shopping list- make a list of healthy items to restock it with. That way you will not have any excuse as to why you reached for the bag of chips or the candy bar. Items that should be on your list include: organic oatmeal, whole grain fiber cereal, apples, bananas, oranges, berries, spinach, nonfat greek plain yogurt, low fat cottage cheese, lean turkey, salad fixings, sweet potatoes, whole wheat grain bread, quinoa, eggs, cheese, honey, green and herbal tea, lemon, chicken breasts, raw nuts, medjool dates, and organic dark chocolate
    2.    Walk - whenever you have the time, walk to where you want to go. This includes taking the stairs whenever possible (I have a rule, whenever it’s doable, I take the stairs). Put on some music while you walk or just listen to the beat or enjoy the silence of where you are going. Use this precious time to concentrate on who you are and what you want and where you want to go- a meditation of sorts.  At nite, after dinner, my husband and I will go for what I call a “digestion walk”. Not only does it allow us to burn off a bit of dinner, but it gives us some alone time!
    3.    Exercise- this is something that NEEDS to be factored into your everyday life. And it needs to become as routine as brushing your teeth. Find a time, make it part of your day. How many days a week? At least 5/7 days! This is a sure fire way to lose the weight you want to lose. You can do ANYTHING you want- cardio, weight-training, pilates, yoga, kickboxing- you name it as long as you do it! 45-60 minutes out of your day will make you a healthier you! Every town and city has a handful of gyms to join or classes to take. And some classes are even free to join. And, there’s always the option of running or hiking outdoors!
It’s that easy! With your New Year’s resolutions still keeping you motivated when you plan to eat healthier and exercise more, you will be surprised at how much better you feel without it feeling like a struggle.

My Skin Needs Some TLC!

I love the cold weather but my skin does not! It doesn’t seem to matter that I use face cream (day cream, night cream and under eye cream) and hydrating body lotions my skin, lips, hair and nails are dry! And the worse part is I am doing what I should be doing. I take vitamins to supplement as well as eating the right healthy foods. UGH!!!
I started to look into some natural sources of foods for better skin. And I am going to start to incorporate these foods into my diet. Here’s what I found:
Walnuts: Walnuts contain omega-3 essential fatty acids, which can improve skin's elasticity. They are loaded with copper, a mineral that boosts collagen production. Snack on a handful of walnuts each day to improve your complexion's texture. You can also grind walnuts to make an at home exfoliant (I like honey, coconut oil and Walnut face scrub- Take a spoon full of each honey and the coconut oil. Mix the honey and oil and put some walnut dust in it. Again, make sure the granules are of right size. Massage on skin and body for beautiful glowing and polished skin.
Oatmeal: Would you believe that eating oatmeal helps you to look younger? Steel-cut oatmeal is less processed than other varieties, so it retains more vitamins. In addition, it takes longer to break down in your body, which helps keep your blood sugar stable. So how does eating oatmeal help you to look younger? Eating foods that spike your blood sugar elevates your body's level of androgens, the hormones that can contribute to wrinkles.
Pomegranates: They're packed with polyphenol antioxidants which fight free radicals and regulate skin's blood flow, giving it rosiness. Eating this fruit or drinking it should do the trick.
Chocolate: Here’s some great news! Cocoa (in particular dark chocolate) hydrates your skin, making it firmer and more supple.A couple of squares a day should be enough to improve luminosity. Familiar with skin care products that have cocoa as an active ingredient? When applied topically, the caffeine in chocolate may temporarily reduce skin puffiness.
Sunflower seeds: Loaded with vitamin E, sunflower seeds keep your skin supple by protecting its top layers from the sun. You can eat a handful daily. A high essential-fatty-acid content makes sunflower seed oil a treat for parched body parts, such as lips and heels, when topically applied.
So, now let’s put these foods to the test and let me know what you think! Send me an email to rachel@livehealthynyc.com cause I would love to hear from you!

Keeping Healthy Resolutions

Dear Rachel,
I can’t believe it’s 2017! The past year just flew by! There were so many things that I wanted to get a handle on and all I can think about is the love handle around my waist! I want more than ever to make this year count. How can I do this without giving up all of the things I love? It’s so hard to not be tempted by the pizza at my kids bday parties, the molten cake on every menu and those dangerous waffle fries when I go to the basketball games! Like everyone else this time of year, I am ready to make a commitment and get to the gym and eat better. But I want to be able to sustain this level of enthusiasm. Please share with me your words of wisdom!
-Pat

Dear Pat,
Welcome aboard the train! It’s a journey but I know that you will be up for the ride (gosh, that sounds so terribly cliche!). You are already ahead of the game as you have your motivation. But, think about exactly what is motivating you to lose weight? Do you want to look better in your clothes, feel more energetic, or simply improve your health? I suggest you get clear about what you want, and then use that to inspire you throughout your journey and really stick to it this year. If you are like me, multitasking every minute, I suggest writing these thoughts down and then put them somewhere that you can see them on a daily basis. That way, you won’t forget what the finish line looks like! I am a big planner. If I am going out for the day, I think ahead of what I am doing, where I may be, and what will lay ahead of me before I get home. I bring some snacks for myself (a cut apple, some raw nuts, maybe even a non-fat greek yogurt). And if I know that I am not going to be home when the kids come home from school, I always think about what type of healthysnack they can arrive home to. In addition, I try to have a dinner plan (it may involve thinking about ordering in or having something at home ready to go in the oven). It’s important to have goals. Goals help measure progress. If you don't know where you want to end up, you won't really know how to get there. I believe that everyone should track what they eat. Looking closely at what you eat is often an eye-opening experience. You don't have to do it for the rest of your life, but it is a great habit to start. Tracking will help you tweak your diet so that you can still enjoy foods you love without sabotaging your weight loss or healthy eating efforts. I believe in the importance of eating breakfast every day. Eating a healthy breakfast (oatmeal with fruit, eggs with toast or yogurt with fruit and granola) will give you more energy, lead you to make healthier choices during the day, and keep you feeling full so you eat less later on. I couldn’t go a day without eating my greens. Vegetables are filled with nutrients, water, fiber, and very few calories. If you fill half of your plate with vegetables, you'll get fuller faster and cut down your calories without feeling deprived. Use herbs and spices to jazz up vegetables instead of using butter and/or salt to flavor them. In order to burn calories at a faster rate and build a healthy body, you'll need to incorporate exercise into your life. Making permanent changes take time to implement. Don’t rush it and be prepared to “fall off the wagon”. It’s ok and normal and no one is perfect. Don’t throw in the towel as every day is a new chance to start over, so return to your healthy lifestyle immediately.

“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” Leonardo da Vinci

I hope this helps! I am here for you!
Warmest and healthiest,
Rachel

Happy Merry After

Dear Rachel,
Christmas Eve dinner was delicious. I ate and drank a bit more than I anticipated (the spiced eggnog was loaded with a bit too much brandy, but it tasted way too good to toss it!). But, I am ok with that- after all, it was a holiday, right? And Christmas day, well, we celebrated some more! And, so now, it’s Monday and I am ready to “start over”. What can I do to get healthier before we ring in the New Year 2017? I am certain you have some healthy tips!

Yes, I do! There is no need to suffer with the morning blues! I hate to say it but overindulgence and late nights are an inevitable part of the holiday season.
1) Eat breakfast! I actually believe that everything starts with breakfast! I start the day with a generous bowl of hot oatmeal, topped with a handful of berries and a sprinkle of cinnamon. Oatmeal stabilizes blood sugar levels, which helps control appetite later in the day. Sometimes instead of oats I will have greek nonfat yogurt, which helps boost immunity as well as combat some of the less beneficial effects of the party season, like too much alcohol and not enough sleep. I also love my eggs. An omelette packed with veggies including mushrooms for their energising B vitamins and tomatoes for vitamin C. I don’t love onions, but if you do, they are great because they have liver-friendly sulphur compounds. If I have spinach to hand I'll add a generous handful because it's a great source of folate which helps my body repair DNA. Eggs are so great because they provide choline, a nutrient that supports the liver. And, get this, add a sprinkle of cayenne pepper or a chopped chili to boost circulation and rev up your recovery.
2) Stay hydrated! On the day of a big night out, and the day after, I make a conscious effort to drink ALOT of water, as well as plenty of herbal teas.  Even mild dehydration can lead to a headache and combined with the diuretic effects of alcohol makes maintaining your fluid intake so important. Regular teas and coffee count towards your fluid intake, but caffeinated versions shouldn't make up your full quota. Also, I make sure to drink a bottle of water when I wake up, before I have my breakfast.
3) Plan your next healthy meals. Ground yourself with a healthy meal that fits right in with your life pre-holiday. Remember, skipping meals can put you back on a downward spiral. Even if you’re not hungry, simply planning your next meal is a powerful act of self-care that can remind you that food is not public enemy No. 1.
4) Plan your next visit to the gym. Get back to your normal fitness routine. You will definately feel better once you sweat it out!
5) Don’t beat yourself up. This moment of holiday indulgence is but a blip on the radar of life.
Wishing you a happy and healthy holiday!
Warmest and healthiest,
Rachel

The Holidays Sparkle

I love the holidays! There is joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, I want to enjoy this festive time without the guilt. Everyone gives an edible gift- a bottle of champagne, a box of chocolates and lets not forget the homemade cookie platters that are so hard to resist! And if anyone needs a reason to dine there are numerous holiday lunches and dinners that are crammed (oops, I mean planned) into this season.

Here are 5 ways to indulge in the season without feeling guilty:

#1) Never go to a party hungry. Don't save up your calories for a party. If you go to party hungry, I guarantee your judgment will be off and you will eat more food than if you ate some nuts before you left for the party.
#2) Exercise and move more. Just do something -- even if it's just for 30 minutes. Don't underestimate the power of movement. Walk more. Spend less time on the couch. Shop 'til you drop. Do some situps, squats and leg lifts during commercials. Drink water. You are probably eating more foods with salt and consuming more alcohol around the holidays, so it's even more important to keep your body hydrated.
#3) Practice portion control. You don't have to try everything. Take your favorites. If you can, try to make sure more than half of your plate has some veggies on it. It's okay to say, "No, thank you, maybe later."
#4) Edit your day. Deprivation can fuel desire. So instead of dwelling on all the holiday treats you shouldn't have, edit your choices. Eat one cookie instead of three. Plan a healthy lunch so you aren't tempted by treats in your office. Decide what to eat less of, more of or what to cut, but take it day by day so controlling what you eat is more manageable.
#5) Ask for a fitness-related gift for the holidays. There are so many cool fitness gifts available. And where the mind goes, the body follows. This way you can (girls: Rock that black dress and guys: Rock that new suit). Wherever you are on your fitness journey, love and appreciate your body for all that it can do. No body shaming allowed. Enjoy the holidays for what they are -- a time to celebrate the people in your life and all of life's blessings -- and that includes YOU.

Gift Ideas for a Healthy Holiday!

Dear Rachel,
Holiday season is in full swing and I have to admit I am getting a bit stressed. I have no idea what to get for some of my nearest and dearest. Any suggestions?

Well, given I am into healthy living, I love the idea of giving gifts that are health and fitness related and reasonably priced.

1) My daughter was obsessed with the Swell water bottle. Its great because by toting it around you can be sure to be hip and cool and also eco friendly!
2) I love kitchen gadgets. And the veggie spiralizer makes foods, especially zucchini fun to eat!
3) Ok, so I love jewelry (this should not come as a shock to those of you who know me) and I especially get a charge out of wearing pieces that have a mantra. It gives me an extra boost of energy to keep motivated. So, check out these cool braclets!
4) My husband and kids are notorious for losing their ear buds (or at times I have found them in the wash because they forgot to take them out of their sweaty pockets). Good quality earbuds are always in style for a great gift idea! And if you prefer wireless, try the beats (my son tells me they are the best and won’t get washed! He promises!)
5) Workout clothes are always a good idea and always feel inspirational! Some of my favorite shops are Lulu, Bandier, Athletica and Sweaty Betty.
6) I always ask my clients to keep a “food journal” and also to include daily exercise. It’s an important tool for remaining accountable and losing weight. I have found that some people like to keep an “old fashioned” journal. You know, an actual book, that requires a pen to paper. Not a keyboard and laptop. A great gift is a pretty journal. Check out the Believe I Am Collection.
7) Make your mornings or anytime that much easier and mess and clean-up free with the blend-n-go. It’s so easy for smoothies! You will love this!
8) I love giving and receiving cookbooks. Sure, you can quickly search the internet for meal ideas but what’s better than the real thing? Cookbooks are a great gift!
9) A spa vacation may be a bit out of budget, but what about gifts that are used in a spa for relaxation? When I want to relax at home, I live for my soothing eye pillow and heated neck roll, but sometimes it’s hard to find as they end up in my daughter’s room!
 10) Sweat much at the gym? I love these towels!

Need more ideas? I have them! Contact me at rachel@livehealthynyc.com

What to Eat When I Travel

Dear Rachel,
The holidays are here and I will be traveling to visit friends and family. What can I eat in the airport and on the flights? Can I travel and still eat healthy? What’s your advice? PLMK! THKS!

The holiday travel season has begun. I agree, it can be challenging to know what to eat when you are traveling. I use to find it a tremendous challenge to figure out what to eat that was healthy while on the road. I would end up eating crappy junk food or nothing at all because I couldn’t find what I wanted. But, recently, I’ve been in airports and train stations with lots of options, and unfortunately, I have been in some terminals with surprisingly few choices. In efforts to overcome this challenge, I have scouted out and figured out what’s worth buying and what I need to pack ahead as a snack. I have a plan and it’s not that difficult to find healthy options.
You can plan ahead by using my tips to BYO and make smart “on-the-fly” buys.
1) Pack your own munchies.
By bringing a snack bag of healthy foods, you’ll be prepared and likely to save money. Good go-tos are fruit-and-nut bars or your own homemade energy bites. Also, fresh veggies and fruit are also easy to pack along. I also recommend bringing your own mix-ins like homemade granola or dried fruit and nuts or almond butter in the squeeze packs because chances are you will be able to get a hot oatmeal or a greek yogurt once past security. My carry-on bag is full of snack packs that I make at home pre-travel.
2) Buy a healthy breakfast, lunch or dinner before you board for travel.
    Omelets, sandwiches, wraps and oatmeal are good go-tos. Many terminals have Starbucks, which offers an oatmeal with little added-sugar — that is, if you skip the brown sugar packet that comes with it (the dried cranberries and cherries are already sweetened with a little sugar). Mix in the packet of nuts, then add a sprinkle of cinnamon. If you prefer fresh fruit, swap the dried fruit for a side of blueberries or a banana. Many terminals also have really good salads, soups, and healthy hot meals and even good sushi that you can get to-go. I have been known to bring along my own salads and pasta dinners for my family and they are always thankful that I remembered to do this.
3) Skip the salt and drink plenty of water!
    Airplanes tend to have lower humidity, which can lead to dehydration. Salty processed snacks like chips, as well as salted nuts, only make your fingers and ankles swell and leave you feeling thirsty.  Once I pass security I usually buy a large bottle of water for the plane. You can also consider carrying your own eco friendly empty water bottle in your travel bag and fill it up once you’ve passed through security. Don’t forget that tea hydrates too. I often bring a few of my own tea bags and I ask for hot water on board. I also love to bring fruits like pears, oranges and strawberries that are also hydrating (do yourself a favor and pack them in a hard container so they don’t mush).

Hope this helps you prepare for the holiday travel season. For more suggestions feel free to contact me at rachel@livehealthynyc.com

When I hear the word FAT, I think of....

What comes to your mind when you hear the word “FAT”? Do you think of eating a gooey brownie sundae dripping with ice cream and whip cream or do you think of taking a handful of candy from the office jar? Or do you think of the french fries and cheeseburger that you ordered at the coffee shop? Or maybe it’s the three cheese and pepperoni pizza that you ate at your kids bday party? Or could it be how you felt when your jeans were too tight? Whatever it is, I “fat” means different things to everyone.
But, I want to tell you that FAT doesn’t have to be a BAD word. There are FATS that are actually GOOD for you! Here’s a secret- in order to lose the fat around your middle or on your backside, you actually have to EAT fat. I am talking about the GOOD fat. Monounsaturated fat, a staple in the Mediterranean diet, is the “good fat” that may actually help you lose weight, whittle your middle, keep blood sugar levels in check, lower harmful LDL-cholesterol and much more.
Here’s a short list of some GOOD FATS:
    1.    PINE NUTS- Most commonly associated with pesto, pine nuts are also delicious when added to meat, fish, salads, vegetable dishes, or baked into bread. They help to lower bad LDL cholesterol and prevent heart disease and strokes. They’re also rich in iron—great news for those following a vegetarian or vegan diet. Pine nuts contain pinolenic acid, a specific fatty acid that helps you to eat less by suppressing your appetite. Try toasting pine nuts and enjoying on top of your favorite salads.
    2.    OLIVE OIL- Due to its high monounsaturated content, olive oil is a terrific option for boosting heart health. To make the most out of your olive oil, use the extra-virgin kind for drizzling and homemade salad dressings.
    3.    PEANUT BUTTER- Sometimes I love nothing more than a PB&J sandwich. This classic is also good for your heart. Spread natural, unsalted peanut butter on crunchy apple slices or add it to a smoothie.
    4.    AVOCADO-My favorite (I think it should be a mandatory food group to itself!). Avocados have been shown to act as a nutrient-booster, so you can absorb more of the fat-soluble beneficial carotenoids in plant foods. In addition to your favorite guacamole, try fresh avocados on salads, sandwiches or toast, on top of your tomato or veggie soup.
    5.    FLAX SEED OIL- Flax seed oil may benefit individuals with heart disease and aid in cancer prevention. Use it to make salad dressings, add to soups and smoothies for an extra boost of nutrition, or stir into your favorite pasta sauce for an added dose of good-for-you fat.
What do you think of this list? Do you have a favorite “go-to” fat? Will you add any of these foods to your diet?

For more information, contact me at rachel@livehealthynyc.com

Work Out in the Morning!

This morning I was working out at the gym with my friend and I turned to him and said “let’s lift heavier”. Just like that. It was unplanned but I had a sudden burst of energy and I felt like I could do more. He said “you don’t waste anytime, do you?”. I said “life is too short”. I believe that when you feel like you can do it, GO FOR IT!
But, what about those times when you don’t feel it? Then what? Do we challenge ourselves to rise above? Do we fake it til we make it? I am talking about seeking confidence in your abilities to rise to a tough new challenge. It’s not always easy. I have had days where I want to stay in bed, pull the covers over my head and go back to my dreaming. But, I know that’s not really going to make me feel good.
Exercising early in the morning offers numerous benefits, both to your health and to your daily schedule, that exercising at other times of the day just can’t provide. Yes, you will have be disciplined to wake up early. And yes, you have to be focused on achieving an effective workout.
Here are a few reasons to get up and move (even if you are not a morning person):

    1.    You will enhance your metabolism. Your body burns more calories after your workout, even when you’re sitting at a desk or driving in your car.
    2.    Consistency. If you exercise in the evening you run the risk of making excuses for not going to the gym. And there goes your workout. Or you may simply feel too tired to exercise by the end of a long day. But, in the morning there is nothing to distract you from getting down to business. Exercise will be your first priority and it will get done.
    3.    Improve your physical and mental energy. I drink coffee in the morning, more for the ritual of a hot cup of joe but really it’s the exercise that wakes up my body and my mind. Movement can be a tremendous source of energy, something many of us need when we start our day.
    4.    Reach your fitness goal. Committing to something (in this case morning exercise) that requires sacrifice (in this case sleeping in) creates a compelling argument in your mind that says, “it better be worth it!”. And by working harder at your exercise program you will see results (your clothes will feel less snug!).
    5.    Love your life! Exercise is a trigger that releases endorphins, our built-in happiness drug. And who doesn’t want to be happy!

Healthy Ways to Eat Out

The other nite I was out to dinner with a group of girl friends. Everyone was taking awhile to read the menu and figure out just what they wanted to eat. Did they want meat or fish? Did they want an appetizer and a salad? Did they want to share their main course with each other? Did they want to order a bunch of appetizers for the table to start? The discussion was making my head spin! So many things to think about and all we really wanted to do was sit around the table and catch up with one another!
To be perfectly honest, and don’t hate me for saying this, I don’t like to share. Now, this may not come as a surprise for those of you who know me well, but I like foods my way and I am not very compromising when it comes to what crosses my lips. And, I am all for sharing if it’s what you like to eat (you end up eating less, right? So, that’s a good thing!). Here’s the thing, eating out at a restaurant doesn’t have to be complicated. Yes, the menu can be extensive and quite complicated, but what you chose to eat doesn’t have to be.
Here are a few tips on how to eat out and be healthy:
Ask for it your way- Dining out is no time to be meek. Don’t be a bitch, but rather your charming assertive self by asking for changes on the menu. For example, if an item is fried, ask for it grilled. If it comes with french fries, ask for a side of veggies instead. Very often, the restaurant will cooperate as best they can.
Load up on veggies- Often a side of vegetables in a restaurant is really like garnish—a carrot and a forkful of squash. When I order, I ask for an extra side of veggies. This allows me to get full on the veggies and not fat on the foods I don’t want.
Try double appetizers- If there is a nice selection of seafood- and vegetable-based appetizers, consider skipping the entrée and having two appetizers for your meal. Or an appetizer and a salad. Often, that is more than enough food to fill you up.
Order a salad before ordering anything else on the menu- Scientists at Pennsylvania State University found that volunteers who ate a big veggie salad before the main course ate fewer calories overall than those who didn’t have a first-course salad.  But, keep it healthy. That means avoiding anything with a rich cheese (think mozzarella or burrata) or a creamy dressing (think caesar salad).
Check the menu before you leave home- most restaurants post their menus on their web sites. You can decide beforehand what you want to order. And, if you don’t like what you see you can pick another restaurant.
Be reader savy- Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats—much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).
Go easy on dessert-You can always have some sorbet or even a small piece of chocolate or even a bowl of fruit instead of the rich chocolate cake or creamy cheesecake.
What do you typically order when you go out to eat? Can you use my guide to have a healthier dining experience? For more information and help eating out, contact me at rachel@livehealthynyc.com

Avoid Gaining Weight this Holiday Season

OMG! All of a sudden it got blustery cold and I realized that winter is just about here and that means holiday season will be in full swing! So, I have good news and I have bad news. I always like to hear the bad news first, “get it over with,” I say! Then, I know I will have something good to look forward to! Here’s the bad news: we are likely to gain weight during the holiday season. The good news: you can take steps to avoid unnecessary weight gain!

Starting at the Thanksgiving holiday and continuing through New Years, the amount of rich and heavy foods, alcoholic drinks and decadent desserts that we consume often seem beyond our control. But, now is the time to develop and use strategies that work to limit your weight gain. Here are three common contributors to weight gain over the holidays and some strategies that I know will help:
1) Sweet treats. Here’s where you need to be a food snob – choose your absolute 1-2 favorite calorie-rich treats and thoroughly enjoy them. Take time to taste and savor in modest amounts. I have my favorite picks- #1) my girlfriend makes yummy chocolate brownies with gooey mint for Thanksgiving and #2) chocolate biscotti from a local Italian restaurant.
2) Parties and potlucks. Take time to survey the foods on the buffet and put together a plate that allows you to enjoy special holiday dishes. By balancing rich foods with simpler and lighter fare, like colorful veggies, you’ll be able to enjoy those special holiday dishes in modest portions. I always choose to eat the raw veggie salad or sushi and offer to bring a healthy quinoa dish to holiday parties.
3) Alcohol and Sugary Beverages. These drinks add calories quickly and don’t make you feel full. Choose mostly calorie free drink – fruit infused sparkling water or spicy holiday teas for example. If you drink alcohol, keep portions small or make wine spritzers. I try to limit alcoholic drinks to weekends. I don’t want to be a “party pooper” but there are often too many weekday and weeknite festivities, and if I drink it becomes an unproductive work week.

Lastly, don’t forget to keep active! Keep to your exercise routine and don’t let the holiday season derail you! You can still enjoy the holiday season and feel even better when your clothes are not snug by using these tips. Do you have any tips that you want to share? Please email me at rachel@livehealthynyc.com - I would love to hear from you!

Healthy Halloween

Even though my children are older and don’t dress up for Halloween, they still love the holiday because to them it’s still all about the candy! They go crazy for the super bags of chocolate and gummy treats. They tell me that it’s not “cool” to hand out pretzels, granola bars or anything that looks “healthy”. Ok, so what do we do when surrounded by the forbidden fruit- or rather forbidden candy? Do we give in and take a bite of the poison apple or do we stick to our guns and be strong and yield not to temptation?
Here are some tips for a sweet and healthy Halloween that won’t wreck your diet.
    1.    Work out in the morning. This is my favorite time of day to work out (my body is rested and I have plenty of energy). Also, by working out first thing in the morning, I get “it done” and I don’t have to think about it for the rest of the day. Also, it puts you in the right mindset to make healthy choices and stick with your Halloween battle plan.
    2.    Stick to Your Usual Eating Routine. Don’t be tempted to skip breakfast and lunch on Halloween so you can bank your calories for sweets. It is not a good idea to save up for Halloween by not eating. And, If you’re hungry, you have no willpower. I believe that it’s important to eat your usual meals during the day and have a healthy dinner before the Halloween festivities begin.
    3.    Be last minute. I see Halloween treats line the supermarket shelves as soon as summer ends! But do yourself a favor and wait til a day or two before Oct 31st to buy the sugary treats. That way you will be less tempted to dig in. And, do yourself a favor, don’t buy what you love.
    4.    Have a “splurge strategy”. In order to survive the holiday without derailing your diet, plan your splurges in advance. I like to make it really specific — for example, I will have three fun-size bars or three peanut butter cups. If you have a plan, you’re more likely to stay in control. And who knows, maybe just the fact that you are “allowing” yourself a treat, you may just forego it altogether.
    5.    Say NO to mindless eating. If you’re stopping by a Halloween party, keep your hands busy. I like to hold a bottle of water so I am less likely to to graze the candy bowls or buffet table. I am also telling you to stand away from the food so you can resist the temptation to nibble on everything you see.  My clients who keep a food journal know how valuable this tool is. They are less likely to “be bad” if they have to be accountable to someone other than themselves!
    6.    Give away leftovers. After everyone has counted their loot, we give away the candy that no one wants. Many dentist offices will take donations of candy and trade it in for more than just pennies!
    7.    Bounce back ASAP! If you still find yourself in the middle of a sugar coma come November 1, don't freak out. One day doesn't do you in. To recover, I suggest meals full of veggies and protein for the next few days. Have green juice that's made with lots of vegetables and a lot of fluids, and higher protein-lower carb meals to help flush out fluid retention from the sugar.  And don’t forget to hit the gym for a calorie-burning workout to help undo those peanut butter pumpkins and candy corn.
Keep these tips in mind and you will be fine for any trick or treat that comes your way this Oct 31st!

Breast Cancer Awareness

October is Breast Cancer Awareness Month and major breast cancer charities work to increase awareness of the disease and to raise funds for research into its cause, prevention, diagnosis, treatment and cure. The campaign also offers information and support to those affected by breast cancer. When I was in my late 20’s my doctor felt a lump in my breast. As a result I became vigilant with my own breast health. With age appropriate breast imaging and exams, I had surgery to remove the small mass.Thankfully it was benign and every year I go for my annual screening.

Today I spoke to Dr. Virginia Maurer, a well regarded breast surgeon who is the founder of The Maurer Foundation for Breast Health Education. Dr. Mauer and I believe that every month should be devoted to breast cancer awareness. We talked about some important tips for early detection and risk reduction.

1) The importance of good healthy habits. It is so important to learn and engage in good eating, and exercising behaviors. We discussed that when girls are young the groundwork should be laid to instill these good habits. Bad habits (weight gain, excessive alcohol consumption and lack of a regular exercise) can potentially set the stage for breast cancer.
2) The importance of knowing thyself and knowing family history. John’s Hopkins School of Medicine reports that there is no doubt that breast cancer can run in families, so it's likely that there is a hereditary factor. Dr. Maurer also stated that “we know that 10 to 15% of breast cancer are hereditary and women with family histories are at an increased risk, particularly if relatives are diagnosed before menopause”.
3) The importance of going for an annual breast exam. You must schedule an annual breast exam by your physician as well go for your annual breast imaging/screening.

Knowledge is power and breast cancer can be prevented with good education and support that is readily available to everyone nationwide.

Kids and Vitamins

I buy junk food for my kids. Yes, I admit this and there is a part of me that feels hypocritical. I think “what am I doing buying junk food when I know there is no nutritional value in the junk?” But, I have seen too many kids come to my house and they head straight to the candy jar and stuff their pockets with candy. I don’t believe that these kids have a sugar addiction. I believe that candy and junk food are forbidden in their homes and they desire what is denied.
Lucky for me, my kids are not big junk food eaters (probably because it really doesn’t taste as good as “real” food). But, the other morning, my daughter was pouring herself a bowl of coco krispies. Just to be clear, so you don’t think I am totally crazy, I  allow this once in a while, and I shudder at the same time because I know that I am aiding and abetting her poor choice of what could otherwise be a healthy start to her day. As she was pouring the milk, she turned to me and said she wanted to start taking vitamins to make sure she was healthy. Did she not realize that being healthy meant EATING healthy? Taking a vitamin will not undo any nutritional no-no's.

If you believe the ads, every kid needs a daily Flintstone or Gummy Bear vitamin. But is it true? Not necessarily so, the experts agree. However, given the reality of how busy we all are, a home-cooked meal isn’t always possible. It’s a good idea to check with your pediatrician who may recommend a daily multivitamin or mineral supplement.

But, healthy kids get their best start from what you shop for at the market. Good nutrition starts by serving a wide variety of whole, fresh foods as much as possible. Ideally, kids should get their vitamins from a balanced, healthy diet that includes:
1) Milk and dairy products like cheese and yogurt
2) Plenty of fresh fruits and leafy, green vegetables
3) Protein like chicken, fish, meat, and eggs
4) Whole grains like steel-cut oats and brown rice

Here’s a quick guide to what vitamins are in the food you eat:
    •    Vitamin A promotes normal growth and development; tissue and bone repair; and healthy skin and eyes, and immune responses. Good sources include milk, cheese, eggs, and yellow-to-orange vegetables like carrots, yams, and squash.
    •    Vitamin Bs. The family of B vitamins -- B2, B3, B6, and B12 -- aid metabolism energy production, and healthy circulatory and nervous systems. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans.
    •    Vitamin C promotes healthy muscles, connective tissue, and skin. Good sources include citrus fruit, strawberries, kiwi, tomatoes, and green vegetables like broccoli.
    •    Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Good sources include milk and fatty fish like salmon and mackerel. The best source of vitamin D is sunlight.
    •    Calcium helps build strong bones as a child grows. Good sources include milk, cheese, yogurt, tofu, and calcium-fortified orange juice.
    •    Iron builds muscle and is essential to healthy red blood cells, iron deficiency is a risk in adolescence, especially for girls once they begin to menstruate. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.
How much “real food” do your kids eat on a daily basis and are they getting enough of a balanced diet? If you want suggestions on how to improve their diets so they have more sustained energy, send me an email at rachel@livehealthynyc.com

Soaps

All My Children, One Life to Live and General Hospital! I loved my soaps! No, more like I was addicted to the soaps! As a teenager in the ‘80’s nothing was better than sick days from school or to be able to record my favorite soaps and watch them when I got home from school. I knew every character inside and out. I was a real groupie! And I wasn’t alone! All of my friends and I were equally addicted. And to be honest, I didn’t grow out of this. As a college student I kept up with my favorite characters and when I had my first child 20yrs later, some of the cast members may have changed but I could still follow the story! It wasn’t a stage that I could grow out of. And the funny thing is, my friends didn’t either. And, so a few months ago, when I was given the opportunity to write for Soap Opera Digest (because yes, even with the Kardashian’s and Rich Kids of Beverly Hills or Housewives of NY, NJ or Atlanta, the good ol’ Soaps still exist!) well, you can only imagine how excited I was! Now, I am thrilled to share with you a feature article that is in this current issue and can be found both in hard copy and online!
Here’s the link  http://www.soapoperadigest.com/content/bb-stars-share-fit-tips/  

A Sweet New Year!

Last nite we ate a lot! It was the start of Rosh Hashana, the Jewish New Year. We typically celebrate this holiday with close friends and family and a big meal to usher in the new year. On Rosh Hashanah it is customary not to eat foods which are sour or tart. Instead, we focus on sweet foods, symbolizing our desire to have a sweet year, blessings and abundance. It is customary to dip apples in honey to symbolize a sweet new year. The evening feast includes delicious foods such as apple dipped in honey for and pomegranate to represent fruitfulness and a round challah to signify the cycle of the year.
We ate traditional brisket, chicken schnitel, oven roasted salmon, baked sweet potatoes, fresh steamed asparagus and a tossed salad. We couldn’t avoid dessert of fresh fruit and an apple pie.
This is one of my favorite holidays as it allows me time to celebrate all of the milestones that have come along this past year. It has been a wonderful year full of laughter, tears, and frustration. I vividly recall this past spring when my 17 yr old son got his driver’s license. He was elated and I was a wreck! As a  brand new fully licensed driver I sat beside him as he handled the wheel with an intense calm (me with white knuckles and my foot on my own make believe brake) and he was focused, competent and mature. When did this happen? Wasn’t it yesterday that he was riding in our apartment in the toy car that he got for his 3 year bday? Wow, time does fly. It’s so cliche and there is nothing you can do to make time stand still. And really, there are moments when I am pulling my hair out in mad frustration or exhaustion and can’t wait for the moment to be over! While I was standing over the stove and making mashed potatoes to go with roast turkey and veggies for dinner, a friend and I were just talking about how it’s not until something happens ( an accident, an illness or a brush with a life threatening disease) that makes us appreciate the day to day, sometimes even “boring” things we do on a regular basis. I looked at the pot of potatoes and thought there are so many things I  would rather be out doing but I am here preparing dinner because it’s just something I do for my family. And how lucky am I. It’s all of these moments that I believe to be “blessings” that give life meaning and make me smile.
Even if you are not celebrating this holiday in a religious capacity, I believe we can all embrace a sweet new year. Wishing you a happy and healthy new year!