Meatless Monday

My family loves meat (steak, chicken, pork). But every week, I make a meatless dinner. I don’t want my family to give up meats, just eat less of it. Fatty red meats and many processed meats are high in saturated fat, which raises LDL (bad) cholesterol and increases risk of coronary heart disease. Research has linked those who ate mostly red and processed meats were found to have the highest risk of breast cancer. In addition, meat consumption is linked to colon, prostate, pancreatic, and gastric cancers.
This should compel you to at the very least eat less meat and more fish and vegetarian dishes. A vegetarian diet is inherently healthful because it is about consuming more fiber and more antioxidant-rich produce. This type of diet is associated with a higher consumption of fiber, folic acid, vitamins C and E, magnesium, unsaturated fat, and countless phytochemicals.
So, for dinner tonite I am making an eggplant lasagna. Click here for the recipe. I will make a tossed arugula salad on the side. It’s so good, you might never want to eat a meat filled lasagna again!

What Kind of Salmon Should You Buy?

I have a few foods that I can never get tired of and salmon is one of them. That is good news. The new US Dietary Guidelines recommends eating at least 2 servings of fish a week. But when I go to the fish market to buy my salmon I am so confused. There are several different types of salmon and I wonder whether I should buy farmed, organic or wild. You may have these same questions and so here are some answers.
FARMED or WILD? You should opt for wild salmon. Why? Environmental groups such as Seafood Watch and the Environmental Defense Fund, have put farmed salmon on their “avoid” list. The reason: many farms use crowded pens where salmon are easily infected with lice, may be treated with antibiotics and can spread disease to wild fish.
What about buying ORGANIC? There is no USDA organic standard for salmon. So if you are buying organic, it’s likely farmed.
While buying WILD salmon is pricey, it is loaded with heart healthy brain boosting omega-3 fats. And the quality of the foods you eat is so important to your health, so why would you want to skimp on that?
There are so many ways to prepare salmon. Here is one of my favorites- it’s a simple sweet glazed salmon dish. Serve with roasted vegetables and a side of healthy quinoa. Click here for the recipe.

Cinco de Mayo 2017

Tomorrow is Cinco de Mayo (and you don’t have to be Mexican to celebrate)! As I thought about what to make for dinner to celebrate (we will have our feast this evening as tomorrow is Friday and I am sure we will be out on the weekend), I was reminded of how often I get asked if guacamole is good for you? The answer is YES! It should be considered a “superfood”! It has raw garlic, avocados, lime juice, cilantro, onions, and jalapenos..plus some salt and pepper. Some people add tomatoes as well. When I don’t want to go to all the effort of chopping, I just scoop out the avocado and mix it with fresh salsa for my guac.
Instead of eating chips (that are usually heavily fried) with your guac there are alternatives. Try raw veggies: carrots, jicama, colored peppers, cucumbers, cherry tomatoes are just a few. Or you can use it as condiment with grilled chicken, fish or steak. And that’s just for starters. The possibilities are endless of ways to use guac!
What are the health benefits of my favorite fruit? It provides a substantial amount of healthy monounsaturated fatty acids (MUFA).  They are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. Many people think that they should stay away from avocados if they want to lose weight. But, this is not true. Avocados are filling and provide heart-healthy fats, about half your day’s fiber, folate, vitamin A, potassium and more. Avocados are packed full of essential nutrients, and they provide health benefits such as improved heart health, hormone balance, better digestive health and so much more.
So, what’s for dinner tonite in my house? I have crock pot and have never used it! I am going to try this recipe that I found. Looks easy and good! I will let you know! Click here to find the recipe.

A Spring Detox

I can’t believe it’s May! Yeah! Spring is finally here! The trees are budding and the flowers are blooming and I can smell the cut of fresh grass (my seasonal allergies are killing me, but it’s a small price to pay for the beauty of this time of year!). It’s the perfect time to do a healthy detox.

What, not another “no food” or a “liquid diet”? NO- let’s take a good look at habits and set health goals!

With Spring in bloom, don’t you feel like you are filled with inspiration and have more energy to achieve your healthy goals? I know I do! I feel that overall we are more active and more creative (I recently attempted to paint a pair of old jeans, not my best job but it was a lot of fun throwing paint all over my jeans!). In addition, with the nicer weather and longer days, it is easier this season to stick to healthy routines.

So, when I say “detox” I mean a diet- a way of living- that incorporates whole foods and daily activities that support your body.  You will feel increased bouts of energy, eliminate your cravings, lose weight, reduce bloating and get rid of belly fat. Your mind will be clear and focused, your mood will improve and your skin will glow!

Eat whole, real foods: Eliminate processed foods. By this I mean foods with added sugar, dairy, alcohol, caffeine, gluten, soy, and animal protein that come in a bag or box.Stick to organic fruits and veggies for your cleanse. Lots of vegetables, fruits, greens, grains, legumes, and beans.
Go green: Spring time foods consist of dandelion greens, spinach, parsley, watercress, asparagus, peas, fennel, and mustard greens. You can also add in additional dark leafy greens such as kale, swiss chard, and collards. The chlorophyll from the leaves feed the blood, and help your body achieve balance. Therefore, ridding your body of toxins becomes easier. You feel cleaner.
Set your clock: 7-10 days is a perfect time period to feel and see changes in your body. It’s just enough time to really get the full effects of a detox. It takes time to make changes, and your body needs time to adjust to eating differently, getting rid of toxins, and establishing habits.

And don’t forget about sleep and exercise! Getting the proper rest and enough exercise is also fuel for your body during a cleanse.

I can promise you that with this “spring detox”, by flushing out all of the toxins (physical, emotional and dietary) that are left over from the long winter months, you will feel renewed and invigorated to begin the new season. Spring ahead to a new and bright you!

Fiber

Fiber helps you to feel full and maintain a healthy weight. But do you have to drink a glass of metamucil or a big bowl of fiber 1 cereal to get your fill? No, there are plenty of foods that are high in fiber. Here are just a few that I think you will like:
    1.    PEARS- a great fruit that is loaded with fiber. You can eat on it’s on, blend into a smoothie or have with almond butter on a sandwich (using whole grain bread of course!).
    2.    RASPBERRIES- It’s the little seeds that dot the  raspberries that are responsible for raspberries’ high fiber content. Enjoy with yogurt for breakfast, snack or dessert.
    3.    OATMEAL- Oats are a great way to get soluble fiber, the kind that can help to lower your cholesterol. I love to eat a cup of cooked oatmeal with a sliced banana (did you know that you can also add the banana while you’re cooking the oatmeal — it will add to oatmeal’s creaminess) or mixed berries.
    4.    GREEN PEAS- I love peas and they are high in fiber and an easy way to get fiber into your meals.
    5.    ALMONDS- High in fiber and an easy snack. Pair a few with an apple or pear for a morning snack and you’ll be almost halfway to your daily dose of fiber.
There are so many more foods that contain fiber and I am happy to tell you more!

Veggies

Growing up we are always told the importance of eating our veggies. I was a quirky kid- I remember eating salad without dressing, loving peas (only the baby ones out of the can, never frozen or fresh), liking only the stem part of broccoli, would never try cauliflower and the thought of spinach made my stomach turn but I couldn’t get enough of sweet okra gumbo made with stewed tomatoes and corn. At some point as I “grew up”, my tastes changed and I started to like many vegetables (with the exception of collard greens- while my mother is from the south, I couldn’t seem to acquire the taste for this southern style vegetable). The fact is, I can eat vegetables at every meal and eating vegetables for my meal simply makes me happy.
So, are veggies really as important as we were led to believe? Do you have to eat veggies in order to be healthy. Yes, you have to eat vegetables in order to be healthy. They are loaded with important vitamins and minerals that you can’t get by just taking supplements. Vegetables are nutrient dense and can fill you up (not out). But what about the person who really doesn’t like vegetables. Well, let’s look at this another way- maybe you haven’t found a vegetable that you really enjoy. Ok, let’s not be a 5 yr old. Let’s be a mature adult. Let’s try  to find a vegetable that you like and then prepare it in a way that is pleasing. My kids never liked avocado until I started to make it as guacamole and served it with tacos. Voila, got the veggie in! Now, they eat avocado in their salads or on their sandwiches. And red yellow and green peppers taste better in a stir fry (made with chicken, beef or shrimp). I don’t like raw asparagus, but served roasted with melted truffle cheese=heaven! And what about spinach sauteed with mushrooms and tomato in an omelette! There are so many ways to enjoy vegetables, it doesn’t have to be in just a salad (although I love that too!).
Just to show you how to incorporate veggies into your meals, here are 3 of my favorites made with simply veggies:
    1.    GREEN JUICE SMOOTHIE
    2.    CRISPY GLAZED TOFU WITH BOK CHOY (I will add some broccoli and snow peas to the dish as well)
    3.    HEALTHY BANANA ZUCCHINI BREAD
Do you have a favorite vegetable to eat? A healthy recipe you want to share? Or simply want to learn some more ways to eat your veggies and get healthy? Contact me at rachel@livehealthynyc.com and I would love to hear from you!

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!