Drinking Water

I am a big proponent of drinking a lot of water. As soon as my feet hit the floor in the morning I drink about 2 cups of water. Drinking water powers my workouts, increases my metabolism, helps to stave off hunger, and it boosts my energy. Why wouldn’t you want to drink water?I have heard people say that they don’t like how plain water tastes, they often forget to drink water and that if they do drink alot of water they will have to pee every 5 minutes. Does this ring true for you? I would like to think that drinking water is a matter of developing a good habit. And a good habit means developing a routine and practicing it. Here are 3 ways to start the habit of drinking water:
    1.    Flavor your water- citrus flavors enhance plain water. I like to peel the fruit before adding it to the water as it tastes less bitter. Also, if you “muddle” the fruit with a wooden spoon it helps to unlock the flavor. Also, you can try adding berries to flavor your water. Get creative!
    2.    Use your water bottle like a timer. Mark lines on your water bottle so that you know exactly how much you should have sipped by different points throughout the day.
    3.    Turn transitions into triggers. Make certain times of your day as markers. For example, if you take your kids to school, drink a water after drop off. Make a point to drink a glass of water before you go to lunch and when you get back. Drink before meals.
Do yourself a favor and start drinking water. You will look and feel better and your body will thank you!

A Healthy Passover

I can’t stop thinking about the best trip that I have ever had- a friends and family vacation to Israel! Our hosts were awesome and planned the most amazing trip consisting of sightseeing, adventure and culinary treats!

As I am now back home in NYC and Passover starts at sundown this evening I can still feel the heat of the desert as we hiked Masada and the energy that surrounded the Western Wall in Jerusalem.

I have hope that one day I can be in Israel for this special holiday. In the meantime, this evening we will read from the Haggadah and tell the story of the Israelites’ exodus from Egypt, and their transition from slavery to freedom. We will have a seder and eat the traditional foods of this holiday.

What do I eat for this holiday? Let me share with you how I enjoy the holiday and still eat healthy.

I love matzah! To start, I can’t get enough of eating haroset - the yummy nuts and fruit mixture that my sister-in-law and I fight over! We also enjoy hummus as a dip for the fresh veggies and to spread on the matzah.

I can make a mean matzah ball soup. It’s loaded with hearty vegetables and I can make this my meal (but on this holiday we usually serve it as a first course).

For the main course my mother makes an incredible carrot soufle. It’s not low fat but it’s made with real ingredients and is worth every bite. Of course we will have a few meat and fish dishes and plenty of green vegetables. I have recently discovered that you are “allowed” to eat quinoa on this holiday and so I will make a quinoa pilaf with lots of fresh herbs and veggies.

What about dessert? My kids love chocolate covered matzah. I can't say that I won't indulge (well maybe just a little!) but I will also have a fresh fruit salad.

Wishing you a Chag Sameach - a Happy Pesach!

Sweet Potatoes

I am obsessed with sweet potatoes. This happens to me- I get into a particular food and can eat it day in and day out. I prefer this to happen with only with healthy foods and not the peanut m&m’s that I am sure we can all rationalize as healthy!
Sweet potatoes are a carb- yes, I know that freaks some of you out. But let me tell you, they are a healthy carb. So, let me explain...Sweet potatoes are a good source of fiber and vitamins, and they have a low glycemic index. When mixed in with high protein foods, such as eggs, chicken or fish, the sweet potato makes an excellent “friend”. I often add a baked sweet potato to my meals, whether I am eating a delicious salad bowl that I made at home with poached eggs, quinoa, greens, beans, and avocado or as a side dish with roasted cauliflower and grilled salmon or chicken.  Click here for a healthy recipe that you can make ahead and have for breakfast, lunch or dinner. When I came across the recipe I thought, “Omg! This is what I have been waiting for”! It’s a vegetable quiche using sweet potato as the crust! Getting rid of the “heart-attack-waiting-to-happen” buttery crust by using sweet potato is simply brilliant! So, now that you know some more information about this wonderful vegetable, how do you like to eat sweet potatoes?

Foods that Heal

There are certain “truths” that are passed down from generation to generation without much scientific backing. Whenever someone gets a cold, I immediately make a large pot of chicken matzah ball soup from my grandmother’s recipe box. And it works every time.
There are many other foods that heal. Here are a few to tell you about.
#1) Bananas- relieve stress and an upset stomach. With only 105 calories and 14 g of sugar, a medium banana fills you up, provides a mild blood sugar boost, and has 30% of the day’s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.
#2) Yogurt- cures constipation and gas. One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract. The beneficial bacteria also improve your gut’s ability to digest beans and dairy lactose, which can cause gas.
#3) Raisins- Helps lower blood pressure. About a generous handful of raisins contain 1 g of fiber and 212 mg of potassium. Studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.
#4) Tuna- lifts your mood. A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment.
#5) Ginger tea- makes your upset stomach feel better. Studies reveal that a cup of ginger tea can ease nausea from motion sickness and pregnancy.
These are just a few of the foods that we eat that help to heal us. What are some foods that you eat that make you feel better? I would love to hear from you.

Cooking Class is Fun!

I actually like to cook - mostly dinner. I find it relaxing and therapeutic. I have learned that it doesn’t have to be a complicated recipe to taste good. Good food starts with good ingredients and good ingredients hardly need seasoning.  
Cooking simply fresh is easy if you always have your pantry and fridge stocked with some basics. Here’s an idea of what’s in my kitchen: italian tuna in olive oil, fresh fruits and veggies, greek yogurt, fresh herbs, a good olive oil, a tasty balsamic vinegar, kosher salt, fresh butter and parmigiana cheese, quinoa, pasta, eggs and chicken and salmon in the freezer.
With a stocked home, the preparation is easy and doable, the food is tasty, and a fresh, and a homemade meal is made without fuss or stress.
Maybe you are not someone who knows much about cooking(for me it’s trial and error -when I screw up, there’s always eggs or pb&j!). Have you ever considered taking an intro cooking class? I recently went to a class with some girlfriends. It was taught by Renee Cohen at Cuisine Arts. What fun we had! We cooked healthy food with simple ingredients and in no time at all we were having a feast! I was so excited by what I had learned that when I got home I recreated some of the dishes we had made earlier. While it never comes out the same as when a professional is helping you, it was good and new for my family!
Cooking can be as simple or as complex as you want. You can make meals for the hungry meat eaters, the vegetarians and the pescatarians. When you cook fresh even the picky eater will be happy. There is something for everyone!
Cooking simply is healthy and good for everyone! What do you like to cook that is healthy? I would love to hear from you!

St Patrick's Day

Tomorrow is St Paddy’s Day and while I am not Irish I am going to celebrate with a healthy green smoothie. I found this recipe and while I am not much of a green juice gal I have to say I was excited by what I found. Remember the Girl Scout thin mint cookies? Well, this is what it is supposed to taste like. What sold me on this drink was that it is full of my favorite things- avocado, spinach, banana and chocolate. This skinny mint smoothie is full of healthy fat, fiber, leafy greens, fruit and chocolate!
Here’s how to make it:
2 cups of unsweetened almond milk (or your milk of choice)
1 ½ cups of fresh spinach
½ cup fresh mint leaves
2 bananas
½ avocado
4 medjool dates pitted
2 tbsp cacao powder
(If you want this cold use frozen fruit to make)
Blend spinach, mint, milk until smooth. Then add remaining ingredients and blend until smooth.
Ok, full disclosure: as excited as I was to make it, and I really was, I was totally bummed out. I did not like the way it tasted. Maybe I added too much spinach, not enough dates and the chocolate wasn’t sweet. I couldn’t even try to stomach it. Try as I do, I would rather eat my greens than drink them.
Try it for yourself, you may like it. I know this is not a great endorsement but I am being fully honest. I am sure I can find something green to honor St. Patrick’s Day with. Avocado toast (that counts right?)!

Good Skin

I believe that your skin is the window to your entire body. When you are tired, your skin looks tired. When you are happy and rested your skin glows. Choosing a healthy diet is reflected in your skin. Why does my skin look so clear? In part I can attribute it to good genetics. And also because I eat well. Salmon and avocado are part of my diet, both very high in vitamins and minerals and omega-3 fatty acids. I also live for blueberries which help to fight the signs of aging skin. Drinking lots of water also fights aging. If you are dehydrated your skin will not be as plump. Ever feel sluggish after a late nite out with your friends? Chances are you had more than water to drink.
But, I also love chocolate. Does this do damage to my skin? According to many dermatologists, chocolate per se will not make you break out. There is little evidence that chocolate or any specific fatty foods will cause acne. However, we do know that a high-sugar/high-fat diet can trigger hormonal changes, which in turn may cause inflammation, and which can lead to breakouts. Dark chocolate has a high cocoa content which also means high amounts of two flavonoids, catechin and procyanidin, which are chemicals that act as antioxidants within the body. Antioxidants protect the body’s cells against free radicals. Dark chocolate contains higher concentrations of antioxidant flavonoids.
In addition to getting proper rest, exercise and a healthy diet, we can’t forget about using good products on our skin.  My friend Cayli (who owns Knockout Beauty in NYC) has a fantastic store with only the best products. She also provides facials using Light Stim Technology which is the only FDA approved LED light. This treatment  enhances your sense of well being and provides a dopamine release which encourages the body to produce nitric oxide. This treatment only takes 20 min and you leave with glowing skin that makes you feel like the beauty you are!
Overall, eating a healthy well balanced diet, getting a good amount of rest, exercising on a regular basis and a good skin care regime will ultimately help your skin look great!

Carrots and Cake

I can’t wait for the weather to turn warm. I mean for spring to really come. I was supposed to be on a plane today but travel plans got derailed due to bad storms across the country! Here in NYC we have had this crazy weather where one day it’s tee shirt jean jacket and loafers weather and the next day it’s down jacket hat and gloves and fur boots! CRAZY! And all I want to eat are seasonal spring foods (Sorry to say but I am getting kinda tired of winter soups!).
What’s my go-to? Carrots! Carrots remind me of spring! Most of the benefits of carrots can be attributed to their beta-carotene and fiber content. This root vegetable is also a good source of antioxidant agents. Needless to say, carrots are rich in many vitamins. I have been eating crunchy sweet carrots (in anticipation of spring!). They can be eaten raw as a snack, roasted as a side dish, eaten as a salad, blended into soup or made into a sweet juice.
Here are 3 of my favorite recipes for carrots. Fair warning- the carrot cake is not low calorie! But, oh so good! And made with all real ingredients, except for the food coloring which I omit- nothing from a box! Can you eat it? Yes, just make sure to share it with others!
    1.    OLD FASHIONED CARROT CAKE
    2.    CARROT SALAD
    3.    CARROT JUICE
Aren’t you ready for spring? What’s your favorite spring time fruit or vegetable? I would love to hear from you! Email me at rachel@livehealthynyc.com

Healthy Junk Food

I believe that everyone, no matter what your age, likes some form of junk food. I will admit that I love mini reese's peanut butter cups- nothing gets better than that! We all have our demons in the closet. No matter. I will feed you some healthy alternatives. You might be thinking, “well, what would be the harm if every once in awhile, I gave in and had some junk?”. Here’s the simple answer- because if you are like most, you can’t stop at just one cookie or one piece of candy or even one teaspoon of ice cream. Let’s be honest, you end up binging and then feeling some major guilt (and you don’t have to be Jewish to experience this!).
So be smart and swap out your craving of crappy junk food for some healthy alternatives.
Do you love salty potato chips? Yes, you could have baked chips but I would suggest you try kale or veggie chips. They are super easy to make and so much better for you.
Do you go crazy for french fries? What about making your own? Click here for a great easy recipe. Do you like pizza? I do! I am selective about the pizza I eat! If you are ever in Miami- go visit my friend Jason at Paulie Gee’s- Miami for the best pizza EVER! He has your traditional and not so traditional pies and he even makes a vegan one! Who still loves mac n cheese? It’s hard to resist the creamy cheesy comfort food. Instead of eating 1000’s of calories, try using butternut squash. Click here for a good healthy version. Are you candy-obsessed? To be honest, I love fruit so I can substitute fruit for a piece of candy. Have you ever tried frozen grapes or a frozen banana? If that’s not cutting it for you, try making my favorite energy bites. They combine the richness of cocoa and creamy blend of peanut butter in a frozen bite size treat. Click here for the recipe. Ok you ice cream lovers, instead of devouring a pint of Ben and Jerry’s, try making your own version at home. Click here for a vegan easy no churn recipe. As a kid I loved to eat the raw cookie dough before I put the cookies into the oven. I didn’t think twice about getting sick from the raw egg. Recently my daughter had me on the hunt for cookie do. But it was so sweet and we prefer our own version that you can eat raw or baked. Click here for the recipes.
So try for yourself and let me know what you think! My hope is that you will feel better about eating real good food and junk food will be a thing of the past!

My Happy Place

Everyone has a place that makes them feel fully happy and content. We all have them. A place where we have likely been to before, where all the drama, the deadlines, the noise, the demands of life just seem to melt away. It’s a place that you can sit and just be content where you are in that moment and not want to leave for many moments to come. Where you look around and go, ‘Wow, this is lovely. I’m  really lucky”.

But how do you create your “happy place”? I believe that having a “happy place” or even several happy places to go to can boost your mood. For me a “happy place” isn’t always a destination, but rather an experience. My “happy place” is when I am trying to get better at something- it’s my love for skiing and trying to master downhill skiing thru powder. It’s a challenge that is both mental and physical that brings me to feeling amazing about myself and what I can accomplish.

So, how does finding owns “happy place” come to be?
    •    Set a goal for yourself. Decide something specific you would like to have, work toward, realize or create.
    •    Create a clear idea or mental picture or feeling – This should be in present tense. Think of the situation already existing and immerse yourself in feeling of it.
    •    Focus on it frequently – Bring the idea to mind often in quiet meditation or casually throughout your day. Make it part of your reality in a light, relaxed way.
    •    Give it positive energy – Think about your goal in a positive, encouraging way. See yourself receiving it or achieving it. Feel the feeling.

With the right perspective, your happy place will be easy to find and get to. It’s a place where you go to be fully present with yourself, and you can savor the experience.
So, have you found your happy place? What does it look like for you? Think about it and get there!

Oatmeal

This morning as I was having my breakfast of oatmeal (steel cut oats) with fruit, I wondered what’s the difference between “steel cut” oats and “rolled” oats. Here’s the difference- steel cut oats are not rolled into flat flakes. Instead the whole toasted oat grain that is used to produce rolled oats is cut into thirds to yield steel cut oats.
Steel cut oats could be considered a "power food" because they are an excellent source of protein, soluble and insoluble fiber and select vitamins and minerals. The benefits of steel cut oats exceed the benefits of rolled oats because of the way they are processed. Steel-cut oats are never cooked and start from the whole grain that is then passed through slender blades that cut the oat kernel into thin slices. Rolled or quick oats, prepared the old-fashioned way, are steamed and then rolled. Rolling the oat helps it to cook faster. So, if you are a purist, the steel cut are the way to go. But, if you are in a hurry, go for the rolled or quick oats. Either way, you can’t go wrong! Eating oatmeal for breakfast is a great way to start your day and make a healthy addition to your regular diet.
What do you like to eat with your oatmeal? I love to add fruit. Some love a bit of chocolate and nuts. Or even some coconut flakes. The add-on’s are endless! Want to share your best oatmeal recipe. I would love to hear from you! Email me at rachel@livehealthynyc.com

Cinnamon

I love cinnamon in my morning coffee, sprinkled on my oatmeal and to add to more flavor to my applesauce!

Cinnamon is excellent for you! Cinnamon has more antioxidants than 25 other superfood spices. Additionally, this common spice helps prevent diabetes, heart disease, certain cancers and perhaps even Alzheimer’s. And finally, to get the greatest health benefits, buy Ceylon cinnamon in stick form and grind it yourself.
Now, I am not talking about eating piping hot cinnabons or cinnamon cereal bites! I am referring to the natural spice’s cinnamaldehyde. This compound has an antioxidant quotient that beats even garlic, oregano and parsley. It helps reduce inflammation; reduces LDL or bad cholesterol while increasing HDL or good cholesterol; it’s anti-diabetic compound mimics insulin, thus reducing blood sugar levels and mood and energy swings; and it’s even been studied in Alzheimer’s trials for its ability to stop the build-up of tau protein in the brain.
So how much should we be using to get the health benefits? Just two teaspoons a day—or four sticks ground in a coffee grinder—will provide all of these benefits, whether added to roasts, soups, stews, or tagines, baked into muffins, or sprinkled on oatmeal or lattes. Want a great recipe using cinnamon? Click on this link!

Love Yourself

Dear Rachel,
I am surrounded by pink and red cards and overpriced flowers and candy boxes that say “Be Mine” and “Happy Valentines Day”. With the commercialization of this holiday, I wonder what is this holiday really about.

I know, it seems like Valentine’s Day is all about boxes of chocolate, cute teddy bears and heart shape jewelry but really that’s the last thing of what this holiday is about. I can’t pretend that I don’t like gifts, of course I do! But I do believe that Valentine’s Day should be more than just that, it is a day to reflect on those in your life, the relationships you have with them and of course, the relationship you have with yourself.
We all have super busy lives running around with a long to-do list. Some of us go to school and have exams to study for; have kids to care for; jobs outside of the home that require long hours; elderly parents to look after; pets to take care of- the list goes on and on. My gosh, when do we have time to fully take care of our own needs? Giving to ourselves rarely makes it to that list! But, practicing self-love takes practice! Here are a few ways you can be good to yourself:
    1.    Do something for yourself every day. This is solely for you. It might be going for a walk, getting a massage, enjoying a sweet without guilt, going for a pedicure, or sitting on your couch reading a magazine. Whatever it is, let go of the guilt and shame you may have around rewarding yourself and embrace what feels good. A few months ago, when the days started to get shorter (thanks to daylight savings time) I started to practice this. I would sit my ass down on the couch, unwind by watching the evening news. My kids looked at me like I was nuts. Why was I sitting down they wanted to know. Did I not feel well? Surely I had “things to do” (for them, they assumed!). I told them that I was taking some time to just sit and be. They got it! And 30 min of rest was lovely!
    2.    Practice saying “NO”. Learning to say NO is one of the best things you can do for yourself. When you say NO you create the space to say YES to yourself.
    3.    Put yourself out there! In order to grow and develop it is necessary to get uncomfortable. Always taking the easy road leaves you stuck in habitual patterns that don’t allow you to reach your true potential. What does this look like for you? It’s different for all of us. But, each of us knows that place that I am talking about. Breathe in love and breathe out fear. Keep practicing this because you can!
    4.    Keep striving towards your best self. Only then can you be as good as you are towards others in your life.

Live healthy= nutrition, wellness, balance.

A Sweet Weekend

I love the weekends! I can sleep later, exercise more, leisurely read the news paper and hang out with my hubby! I just realized that this weekend is also a few days before Valentine’s Day. My inbox is flooded with healthy Valentine’s Day recipes and in honor of this holiday I may even try a few of these out this weekend.
So, what sounds good? I love smoothies- they are quick and easy to make and I always have something in my freezer that I can throw into the blender. A great breakfast drink, a snack or a after workout boost. Chocolate on Valentine’s Day seems appropriate. So how about a chocolate banana smoothie! Click here for the recipe. For a snack that will solve my sweet tooth dilemma and is made with real unprocessed foods I love the sound of  raw chocolate cashew bars. Click here for the recipe. And lastly I will try dark chocolate cherry energy bites. These seem like a great pre-work out snack or just a taste of a healthy sweet.  They are gluten free, vegan and paleo. Click here for the recipe.
Enjoy your weekend - make it sweet!

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!