Strawberries

Strawberries are in peak season now! They are such a versatile fruit that it is no wonder they are the most popular berry in the world!
Ever wonder what’s the best way to select strawberries? Well, if you are lucky enough to go and pick your own local berries, look for firm, plump, mold-free berries that have a shiny, deep red color and intact green stems. Steer clear of berries that are dull in color with green or yellow patches—once picked, strawberries do not continue to ripen. When you are in the market, make sure that prepackaged strawberries are not packed too tightly, as this can cause damage. Strawberries are the ideal snack or dessert in the summer time.  And the best news is that despite how sweet strawberries taste, they are actually low in sugar.
Here are some ideas of how to increase strawberries into your day:

• Add a portion to breakfast – a great way to add natural sweetness to cereal in the morning or even to pancakes if you have having a treat.
• Add a portion to a mid morning smoothie – when made with natural yogurt, a smoothie can be a great addition to your day. Click here for an easy smoothie recipe.
• Add to salads such as a chicken and strawberry salad with spinach leaves – a very colourful and nutritious mid day meal. Click here for an easy salad recipe.

Enjoy this amazing fruit while it’s in the peak of its season!

Ice Cream

I know it’s almost summer when I see the ice cream trucks on the corner of the parks and the children forming lines to pick out their favorite good humor bar. I can’t help but smile at the memory of my own kids with dripping ice cream goop down their faces and all over their hands and clothes as they enjoyed their cool treat.
I rarely see an adult on line at the ice cream truck, but, I know first hand that ice cream sales are on the rise as adults enjoy an ice cream too. Just look at the overwhelming variety in the freezer section at the local supermarket. But what is a healthy ice cream? I always say if the label has 5 ingredients that you can pronounce and know what they are, you are in good shape. However, if you have to struggle to pronounce the ingredients and even use your dictionary, forget it! And, if the advertisements say it’s too good to be true, it probably is!
If you click on the link here there is a good summary of healthy (or not) ice cream choices. What’s my overall opinion on eating ice cream? I went to college in “America’s Dairy Land” where the ice cream was heaven and the freshman 15 was all about the ice cream. Lucky for my waist, many years later, my days in Wisconsin are limited to once a year visit!

Healthy Start to Summer

Warm weather is finally here! Here are a few tips to get you started for a healthy summer:

• Make time for yourself- carve out time for you alone because you are important!
• Make time for your workout- make working out a habit that you stick to!
• Stay hydrated- water is the best form of hydration. Stay energized and refreshed throughout the day!
• Focus on healthy eating- incorporate healthy foods into your everyday meals by stocking up on the essentials. Load up on fresh fruits and produce!

Make this summer the best healthiest summer ever!

Here we are!

I believe in “kismet”. It’s the moment you meet someone and there is an instant attraction.  
The days turn into weeks, the weeks months, and you know how it goes- you can’t even remember how long you have known each other because you feel like you’ve been friends forever!  And so my friendship with Kelly began. We first met in the elevator in the building where we both lived in the east 50’s. She describes me as having a “giraffe like fit body,  an over styled hippie chick look with a tiny tiny baby bump. Natural, sweet and confident you could go out in public with your hair back in a ponytail,  throw on a t-shirt, ripped jeans and cowboy boots and plenty of bracelets and rings”.
I didn’t care that my boots were from Billy Martin circa 1988 or that I wore too much jewelry. I could make it all work! She will tell you that she was a “fat cow”.  She wasn’t!  She was 6 months pregnant ahead of me, she had been on bed rest and was spending her days watching talk shows, making her own necklaces in bed with beads and wire, inspired by Reinstein Ross and eating pints of ice cream (haagen daz, not the low cal Halo brand). In her words, she says “getting heavy seemed like the only easy thing for me at that time. I was so stressed, worried about my pregnancy”.  She had suffered a late miscarriage the year before and was on high alert.
 Kelly will tell you that she wore her husbands' shirts and black maternity pants. “There was no wardrobe for me. I did buy 2 shirts in the maternity shop, one white, one blue. A go to uniform that no matter what your size one can always pull off”.
She had great style, no matter her size,  that she owns!
All these years later, her baby girl and my two kids, almost 20 years past, we have remained close friends. We are like 2 peas in a pod, knowing what each other are thinking even before it comes out of our mouths!
Kelly is rarely without looking pulled together- she and her classic blazers, white, black or blue silk blouse, jeans, fancy heels or boots (or cool sneakers for the days she walks all over town), never frizzy locks of blonde paired classically with her gold and diamond jewels- classic and stylish. People are always asking her if she would shop for them,  chose their jewelry and basically  say “Tell me what to wear”   She knows her stuff as a jewelry designer and stylist. She travels from coast to coast, NY to LA and some times in Florida . While she has a free spirit she is also grounded and practical but above all, her love for life, family and friends is contagious!
I am a formally trained and licensed clinical therapist and nutritionist, and for many years my focus has been helping individuals achieve their optimal health. I don’t believe in a “one size fits all” nutrition plan. Instead, I work with clients one-on-one, supporting them as they make positive changes based on lifestyle and food preferences. I use a personalized, holistic approach that is unique to each client. I am a native New Yorker, a true city girl but in my next life I will be a cowgirl on a ranch in the mountains where I can wear my cowboy boots and no one thinks twice! While I do exercise often, on a rare occasion I will indulge in a really good piece of chocolate cake!
I believe in nutrition, wellness and balance.  
Together, Kelly & I are offering our clients a 3, 5 or 6 week package deal!  
We will start by shopping with you in your own wardrobe & home.  
What to wear (Kelly)
What to eat (Rachel).
With you we will go through your closets, jewelry, your pantry and fridge and suggest repurposing some of it, edits & trashing others.  A purge with purpose!
For a brand new view of a more comfortable, healthy & stylish you! Contact us to find out more!
Rachel’s website is and my contact is rachel@livehealthynyc.com
Kelly’s website is and her contact is kelly@kellygerber.com
After all summer is around the corner.

What I Eat

I believe in consistency. My family says that I am boring. Where is my sense of adventure they ask. I am always up for an adventure (I really would love to go race car driving and sky diving) but when it comes to my meals I eat what I know makes me feel good and I stay on a straight path. I eat 3 meals a day and only when I am hungry will I grab a healthy snack. You won’t see me eating chocolate chip pancakes for breakfast or milkshakes at lunch. Nor will I eat fettuccine alfredo for dinner or eggplant parmigiana.
I always eat breakfast and usually before I start my workout around 8am. But, before I do I have a bottle (16.9 oz) as I take my multivitamins and other nutritional supplements. This is like watering a plant, it helps to revive me. I then will have a cup off coffee with a touch of soy milk (it froths great in the mini frother from nespresso) and it makes me happy! My breakfast is either 2 hard boiled egg whites and a few gg bran crackers. Now I know that this is not a glamorous breakfast but it is easy and I don’t have to take a lot of time making it and it and it starts my day off strong.
Lunch is around 1pm ish and if I am home I will make a salad with italian tuna or leftover salmon (from dinner the nite before) and add a bunch of spinach and some garbanzo beans and hearts of palm and of course avocado! I will also add any leftover veggies from the nite before (it’s an easy way to add to my lunch!). Many times when my kids and their friends are over they will ask me for my salad and I will go crazy and add more veggies, including black olives, edamame, goat cheese, dried dates, nuts and seeds, corn, beets and asparagus. I call it the kitchen sink salad! I use fresh lemon and balsamic vinegar for the dressing. Now, If I am feeling ultra lazy and home alone for lunch I will have a serving of greek non-fat plain yogurt with some berries and my homemade granola.
Since I eat a hearty lunch if I feel a bit hungry for a snack it is typically a cut apple or banana and a few raw almonds or cashews. I also like an occasional protein bar (I am loving RX bars) or my homemade energy bites (click here for a recipe)  as I find that this keeps me feeling satisfied til dinner time.
I love to prepare dinner for myself and my family. My easy go-to is salmon teriyaki with a one pan-roasted vegetable dish. I usually make a side of quinoa and the meal is complete. Click here for the easiest salmon recipe and click here for the one pan veggie dish. When you cook the quinoa make as directed and it’s easy!
Sweets are fruits- I love a juicy orange or fresh mango for dessert after dinner.
I believe in eating real food and practicing what I preach. But, on few occasions, the frozen chocolate chip cookie or brownie that I keep in my freezer (for emergencies only) pops into my mouth!

Running

I have so much admiration for the men and women who run the marathon. It takes months of dedication and hard work that allow a runner to run the run. I often say to myself in another life I would like to run a marathon. What stops me I ask myself? It’s not the hard work or dedication that I couldn’t handle. And I know I would find many friends along the training route that I would enjoy being with. What stops me is that it is hard on your body. It is physically brutal. But, for those of you who want to step up their exercise program in order to feel better about yourself and to lose weight, then running is part of the answer (the other part is healthy eating and the right amount of rest).
I am not going to lie, if your body can handle it (especially your feet and knees) running is a great way to slim down and shed some pounds. I would suggest that you start with a run/walk program (where you run for a given amount of time, then walk, then run again). This type of program keeps you moving for a longer period of time. You may work out for 30 to 40 minutes or even an hour with a run/walk program, whereas with a run-only program, you might not be able to go a full 20 minutes. If your goal with running is weight loss, then you are—at least in the beginning—better served with longer workouts at lower intensities. Running intensely can often lead to injuries. But don’t forget to incorporate strength training as it’s equally important for weight loss and health. Bottom line is that running is a great way to lose weight. All you need to do is be patient, knowing this is a journey and may take a few weeks and maybe even months. But, if you're patient, you'll see good results from your running efforts.

Kombucha Tea

There are so many drink options it’s hard to know what to drink for health. Personally, you can’t go wrong with plain water! But, what about when you want something else. Have you heard about “kombucha tea”
Here are some details:
This fermented drink with ancient roots has been touted as a complete cure-all. It has the properties of the fountain of youth, and an energy elixir. Many believe that this tea prevents cancer, relieves arthritis pain, enhances immunity, detoxifies your liver, improves your digestion, clear up acne, slows hair loss, and fight everyday fatigue.
However, there is little scientific evidence to support these claims. In fact, most store bought kombucha tea are not that different than a can of cola. Some of the store bought teas are sweetened with cane juice, fruit juice or fruit purees. And some plain drinks taste like apple cider vinegar. But, everyone has their own tastes. It is possible that one justs enjoys the way it tastes and believes in it’s magic (we call this believing in the placebo effect- that it has special curative powers). So, do I think you should go grab a bottle of kombucha tea? If you enjoy it, why not. My advice is to just watch the sugar, especially if you're drinking kombucha on a regular basis. And at this point, I wouldn’t expect any health miracles from drinking kombucha tea, just enjoy it for what it is- just a drink. Not a magic drink!

Healthy Breakfast Ideas

Out of the blue, everyone started to eat avocado toast. You couldn’t go to a restaurant without it being offered on the menu front and center! This idea of smearing mashed avocado on a piece of bread wasn’t very original. And yet, this fad hasn’t seemed to dissipate. And why should it? It’s totally healthy and delicious! And there are so many ways to serve it: from adding anytype of egg on top or smoked salmon on whole wheat bread or a high fiber cracker. But, for those of you who are sick to death and need some more breakfast options I started to think of some other ideas that are equally delicious and readily available on a menu or at DIY at home.

What do I think of “pancakes”? Well, my foodie daughter can eat them with chocolate chips and whip cream and still fit into her jeans. But, she’s also starved an hour later. Why? Because basic pancakes are simple stacks of sugar. How about a healthy version? Searching the web, I found a great recipe for pancakes with greek yogurt and gluten-free oats. This not only satisfies your sweet tooth, but also is a great source of protein. Click here for the recipe.

Remember eating PB&J as a kid? We ate so much of it growing up that I boycotted it as a young adult. But as I have “matured”, peanut butter has taken on a new twist. I love PB and sliced banana on whole grain toast or raisin whole grain bread or fiber crackers and sprinkle chia seeds on top!

Want more of a grab and go? How about making a smoothie the nite before and putting it in the freezer. Take it out in the morning and it will thaw easily as you go about your morning. What do you put in your smoothie? I like frozen fruit (berries and either banana or mango are great), add some Greek yogurt and a liquid of your choice (milk, juice, coconut water—whatever you like). Another great idea for a smoothie is blend frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and a few ice cubes. And you can add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

I love eggs for breakfast but taking the time to make a nice batch of fluffy eggs with all of my veggies takes too much time for a weekday morning. Ever heard of “overnite eggs”? Neither had I. But, cooking eggs the nite before in a slow cooker is a great idea. Layer veggies, breakfast meat (maybe your craving turkey sausage?), low fat cheese and add egg and milk mixture. Click here for a how-to recipe for a breakfast casserole.

I love oatmeal. It’s warm and hearty and easy to make. But I have found a few other ways to enjoy it. Overnite oats is easy to make the nite before as well as making a batch of baked oatmeal. Click here for a recipe for overnite oats. Click here for a recipe for baked oatmeal.

These are just a few healthy breakfast ideas. The ideas are never ending!

Spring is the Perfect Time to Lose Weight

We have all heard that timing is everything. Well, now is your time to get healthy and shed those few extra pounds that came along over the long winter season. I believe it to be true that longer days and sunnier skies prompt changes to our brain and body that can make losing weight—and keeping it off—easier than usual. I am going to share a few of the seasonal changes that are working in our favor this spring season.

• As the temperatures heat up, we are less hungry. It makes sense that your appetite decreases in the summer because your body is trying to keep cool.
• For many people, there's a direct correlation between mood and weather. Warmer weather means a happier self and you probably don’t crave heavier fattier foods like you do in colder temps. Plus, when you are feeling positive you are more likely to take yourself out for a walk or go to the gym for an intense training session.
• It’s easier to find and enjoy healthier food options. Spring and summer outings are more likely to feature cold salads, shrimp and chicken skewers, and lots of stone fruit, berries, and watermelon. And people tend to want more plant-based foods and less meat in warm weather. I love the cool refreshing taste of green juice, fruit smoothies or cold veggie soups during the warm weather. I also love to add chickpeas, lentils and other beans to my salad for extra protein and fiber.
• Just as food gets lighter in warmer temps, so do drinks. Our bodies are less likely to crave a mocha hot chocolate and are more thirsting for cool drinks. Iced green tea is a great choice as the compound in green tea, EGCG, has been associated with increased fat burning, appetite control, and weight loss. Just make sure you don’t overdo the added sugar! You can use mint for natural sweetness.

Take the time to listen to your body and enjoy the season of sunshine and warmth! For more information and guidance contact me at rachel@livehealthynyc.com

A Keto Diet

Everyday I hear about a new diet that people are on, I find it hard to know what is the best one for weight loss. Actually, that’s not true- I know better! The best one to follow is to have a regular exercise program that you like to do daily, eat a balanced diet that consists of real whole foods that aren’t processed and to stay hydrated by drinking water and to get a good amount of rest (those zzz’s are very important).
But, let me tell you about the latest fad that people are on- actually, it’s been around for a long time (from body builders to treating patients who have epilepsy).  But, somehow what’s old is new again. It’s called the “Keto” diet.
The keto diet is an eating plan that consists of 80 percent fat and little to no carbohydrates. Staples of the keto diet are fish, meat, eggs, dairy, oils, and green vegetables. Pasta, rice and other grains, potatoes, and fruits are strictly prohibited. Not so bad, right? I mean who wouldn’t want to eat whipped cream, mayonnaise, butter, and cheese? Keto works by changing the way the body turns food into energy. Typically, during digestion, we break down carbohydrates into molecules of fructose, galactose, and glucose which serves as the body’s primary source of energy. When the body can’t draw it from carbohydrates it looks for other forms of energy. The keto diet deliberately places the body in a state of ketosis, where fat is released from cells and turned into ketones, the body’s plan B for energy production.
Should you try this type of eating? Will you lose weight if you go on this type of diet? At first, yes. In the early weeks of the diet, you’ll drop a noticeable number of pounds while eating a satisfying amount of food (the fat that you eat will leave you feeling full).  But, really, this type of weight loss is not sustainable. It’s mainly water weight. And, I believe that if you really want to try the keto diet, it’s important to talk to your doctor first about your body’s nutrient needs, your cholesterol levels, and your risk of heart disease. For a diet that has this dramatic an effect on the inner workings of your body, best to equip yourself with advice of a medical professional. Personally, it’s not my thing. For anyone with a history of disordered eating it’s so restrictive that it interferes with daily interactions with food and a person’s relationship with food. It’s counterintuitive to mindful eating.
For information as to how to eat healthy, contact me at rachel@livehealthynyc.com

Eat Your Vitamins

Since I was a little girl, I can still remember the sweet taste of the liquid multivitamin drop that my mom use to give me every morning. Good habits are hard to break and to this day I continue to take a multivitamin and a quite a few more vitamins (B-12, D, Omega, glucosamine, probiotic). Does it make me feel healthier, stronger and more energetic? Taking vitamins certainly doesn’t hurt. But, I know it’s not a “magic pill” and I know that I have to eat well, exercise daily and sleep regularly in order to enhance the efficacy of the supplements I take. But, truthfully a person doesn’t necessarily have to take vitamins. You could EAT your vitamins.
Here are some great ways to EAT YOUR VITAMINS:

Vitamin C: Citrus fruits, bell peppers, guavas, dark and leafy green vegetables, kiwi, broccoli, and strawberries
Vitamin B12: Meat, fish, shellfish, poultry, eggs, and dairy products
Vitamin B9 (folate/folic acid): Beans, lentils, spinach, asparagus, lettuce, and avocado, broccoli, tropical fruits, and oranges
Vitamin B3 (niacin): Lean meats, poultry, fish, organ meats (ie: liver), peanuts and peanut butter
Vitamin B6 (pyridoxine): poultry, fish, soybeans, nuts, peas and bananas
And here are some ideas:
Scrambled eggs
Baked sweet potato
Roasted veggies
Apricots and raw almonds
Saute broccoli

You are what you eat!
For more information and guidance, contact me at rachel@livehealthynyc.com

Giving it 100% !

The other nite I was at a dinner party and I overheard a friend speaking to his wife. He said he was so impressed with my willpower to order a kale salad with grilled fish rather than have the ribs and cornbread. It struck me that it wasn’t willpower. I actually prefer and really like kale salad and grilled fish. I wasn’t compromising by eating the way I like. I am 100% committed to eating healthy. There isn’t a choice. That’s what makes it easy. The ability to commit.

When my clients come to see me to get healthy (whether to lose a few pounds or to gain a few pounds) they are not on the fence about it- they are not 99% sure. They are 100%! They are ready to begin their healthy journey. They are motivated. This level of motivation leads to commitment and to healthy behavioral change. Intention becomes a habit and goal is set and met. I think this is why I am against fad diets like the 80-20 diet where there is a built in “cheat” day. Unless you are committed to yourself you won’t succeed as you want to.

The ability to be successful is to be completely committed to your goal. To be completely successful and feel great, contact me for a consult!

Chickpeas- not little fart balls

I love love love chickpeas. Like other legumes, such as beans, peas, and lentils, chickpeas are high in fiber and protein, and contain several key vitamins and minerals. But, I often get asked “will eating chickpeas make me fat”? Where did this crazy notion come from? This makes me think. Well, too much of anything is not a good thing. But for the fact that eating an entire can of chickpeas will certainly leave you bloated (not to mention very gasy!), there is nothing bad about eating foods that are high in fiber and protein.
Chickpeas are a type of legume that offer a range of health benefits. Chickpeas help to increase satiety, boost digestion, keep blood sugar levels stable, increase protection against disease, fight inflamation and more.
So, while I am all about your health and living a healthy lifestyle, I bet you didn’t know is that eating chickpeas are good for your face! Eating chickpeas can actually help to eliminate wrinkles! This can be attributed to the manganese in garbanzo beans, which offers energy to cells and is known to fight free radicals that can cause wrinkles. And the B vitamins work as fuel for the cells. And another use for this veg is that you can also use chickpeas to cleanse your face. Simply mix chickpea paste with turmeric and apply the mixture to your face in the morning. Leave it on for 15 minutes and then wash off with cold water. This remedy also helps reduce age spots and brighten your face.
And for those of you who are worried about eating a gluten-free diet, you are in luck! Chickpeas are gluten-free!
There are so many great recipes for using chickpeas as part of your healthy meal. Click here for a great quinoa and chickpea salad! And it’s gluten-free as well!
So, what are you waiting for? Give these tiny but mighty superfood a try! I promise you won’t be disappointed!

Peanut Butter Energy

Ever since I can remember there was always a jar of peanut butter in my home. If there was a dinner we didn’t like, we could always make ourselves a pb&j sandwich. We would never go hungry because pb was always around. It wasn’t until I had kids that I learned how diverse pb could be- on toast with jelly, as a snack with nutella and marshmallow fluff,  add it to a frozen banana or slice an apple and have it as a dip. But, never straight out of the jar- it’s too easy to sit down on the kitchen floor and devour the jar! Peanut butter is delicious and versatile, and it delivers many of the same benefits as more expensive tree nuts, such as improving cholesterol and lowering risk of heart disease. Peanut butter delivers heart-healthy mono- and polyunsaturated fats, vitamin E and zinc. Look for natural peanut butter (a brand that has just peanuts—and salt, if you insist—as the ingredients) to avoid partially hydrogenated oils and sugar.
I love making pb energy balls! They are my favorite snack (I recommend keeping frozen). And, if anyone is allergic, you can substitute other peanut-free butters.
Click here for a great recipe!

Protein

 Whenever I am at the gym very often I hear people talking about the need to eat protein. Protein is naturally abundant in foods like meats, fish, eggs, dairy products, grains, seeds and legumes. When it comes to essential nutrients, protein is at the head of the class. Protein is a source of energy, and it can help repair damaged tissue, is essential for growth and plays a role in preventing infection and disease.
But, how much protein do you really need? For example, do we need to “supplement” (ie: a protein shake)? And will eating protein give us the body we are looking for?
Here it is in a nutshell: Protein is one of the most important nutrients for fat loss. Eating a high-protein diet can help raise your metabolism and reduce your appetite. Eating protein also helps curb your appetite by reducing levels of the hunger hormone while increasing levels of appetite-reducing hormones.
Protein is important for building muscle. In order to build muscle and strength, you need to consume more protein than your body breaks down naturally during your cardio workout or your weight lifting training session. But, what does that mean? Should we overload on protein before or after working out? Do we need to drink a protein shake to look good? Honestly, the “rules” are always changing so I believe that exercise and consuming sufficient protein are more important than the timing of your protein intake. Meals with protein (vegetable or animal sources) are your best bet. Protein shakes are fine but not needed unless you like it. I like a shake when I don’t have time to make a meal. There are various types of protein powders which you can buy, ranging from whey, cassien, soy, pea, rice and hemp. There is not one type of shake mix that is best (for me I like vanilla whey protein, it’s a personal choice in terms of figuring out what works for your body and your taste buds).
Protein is an incredibly versatile nutrient. I suggest that you consume protein in your everyday routine which will help you to reach and maintain your health and fitness goals.

Yoga- it's HOT!

For several weeks now I have been going to a Sunday morning hot yoga class. Sometimes, to be honest, I really would rather stay in my warm cozy bed, but I know that isn’t an option for me. I need to exercise for my mind and body and health. And so, this Sunday morning yoga has become one of the highlites of my week. When I come home I am utterly exhausted and can barely move the rest of the day. My husband wonders what I enjoy about waking up early to go to a class to sweat like I have just run the marathon. I tell him it is so much more than that for me. It’s  hard work and it’s about stretching my limits. If we only did what felt good, who would we be? I wouldn’t be me.
Practicing yoga in a heated room increases your pulse rate and metabolism, allowing your blood vessels to become more flexible and making your body burn some major calories. This in turn makes circulation easier and increases blood flow to the limbs. I love the feeling as I physically and mentally stretch my body, detoxify, relieve stress, tone, and heal. This is a great way for me to end the week and begin it too! I love the way it makes me feel. Whether you go by yourself or grab a friend, what kind of exercise do you do that makes you feel good? How do you stretch your limits?

Memory

The other day I sat in the kitchen with my mom and was in the middle of thought and it totally escaped me. Does that ever happen to you? Forgetting what you were just about to say? It couldn’t be my age, even though I am approaching 50 I am too young to be forgetful or have memory lapses. And I am not the type to run to the doctor for a CAT scan thinking I have some sort of brain tumor. I am your normal woman who does a crazy amount of running around being a mom, a wife, a friend, a daughter, a daughter-in-law, a nutritionist, a chef, a travel agent, a laundress, a chauffeur- OMG! The list is endless! I am a list person. I write down everything for fear of forgetting what it is I am supposed to next or buy from the store. Mostly I try not to forget to keep the list before I leave the house. So, now I have taken to keeping the list on my phone (I mean we never forget to go without our phones!). But, sometimes I forget to look at the list when I am in the market and I come home without the very item that I went for!
I have been reading alot about memory loss and ways to increase your memory retention. I have read about playing memory games, recalling information and other basic brain-training activities. Also in the mix is using your non-dominant hand to undertake various activities. The notion that a healthy diet and moderate exercise can keep our brains young and active is also not to be missed.
And speaking of a healthy diet, eating leafy greens may help slow mental decline. Yeah! I love love love my salads! Greens contain lutein, folate, beta carotene and other nutrients known to affect aging. So, listen up- I do not want to forget to tell you- eat your salad! A salad a day is great for you!
Click here for a healthy green salad recipe!

Love yourself

 This Valentines Day, let’s spread the love. Start with yourself. Once you can fully love yourself you have more to give to others. And one way towards this goal is to take better care of your body and yourself.
Let’s start with eating better! When you eat healthy your body will not only appreciate how well you are treating it (with real unprocessed foods) but you will lose weight and inches and feel and look better!
Here are some easy ways to go about this:
1- Cut out added sugar: this is the biggest waste of calories and a major player in fat. Added sugar is found in foods and beverages like cookies, candies, sports drinks and sodas. Aside from being linked to a slew of health issues, such as heart disease, metabolic syndrome and diabetes, eating too much added sugar can lead to an increased amount of body fat, particularly in the belly area. Cutting back on the amount of added sugar in your diet can help reduce body fat, including love handles.
2- Eat healthy fats: avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day. Even though healthy fats are high in calories, incorporating moderate amounts into your diet can help you shed pounds.
3-Eat more fiber: Adding foods rich in soluble fiber to your daily routine may help you get rid of stubborn love handles. Soluble fiber is found in foods like beans, nuts, oats, vegetables and fruits.
4- Eat more protein- adding protein to your meals can help you lose fat and maintain a healthy weight. Protein helps keep you full between meals and may even reduce the urge to snack.
5- Move- exercise daily! Whether it’s yoga, weight lifting, cardio or just a walk around the block, getting up and moving helps to get rid of those unwanted love handles.
6- De-stress- stress has a negative impact on both your mental and physical health, and can even cause you to gain belly fat. This is because stress triggers the production of the hormone cortisol. Many studies have linked increased levels of cortisol with weight gain, especially around the midsection.
7- Drink up- water is the most important drink you should be having! Properly hydrating your body is a must for optimal health.
8- Practice mindful eating- focusing on your food and paying more attention to how you feel while eating can help you shed pounds from your midsection. Mindful eating is a practice that can help you gain control of your eating habits and may lead you to consume fewer calories.

For more guidance and support contact me at rachel@livehealthynyc.com

You Can Surive the Day After the SuperBowl

The SuperBowl has somehow become a national holiday. I am surprised that the next day govt businesses, schools, banks and the like are not closed in order for us all to recover. Whether you actually watch the game, just enjoy the commercials or eat the food at a party, even if you are not a football fan, somehow we all get caught up in the game.
So, while you had great intentions not to overeat, and you exercised during the day and even prepared some healthy snack, somehow the guacamole and chips and spicy wings didn’t get past you. Now what? What do you do to recover from the food coma that you may have experienced last nite?
Don’t beat yourself up! Take a step outside of yourself. Self-loathing isn’t helpful it only hurts you more. Do not punish yourself. This binge was only a blip on your radar of life. Be compassionate towards yourself. You are human.
Get moving. Light exercise the next day is the way to go. And then ease back into your normal workout routine.
Drink water, seltzer or tea. This will help to debloat and allow your body to detox by flushing out your system.
Plan your next healthy meal. A typical reaction may be to think you never want to eat again. But, this is pretty unrealistic. So, 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 your enemy.
But most of all, be kind to yourself. How could we not have moments of indulgence with food. We are living in a world of never ending images of decadent foods and sometimes it is just hard to resist. But, getting back on that healthy-eating train can be as easy as brushing your teeth. You just have to do it. And you can!

What are you really eating?

Did you ever stop to think about what you are really eating?
I grew up on fast food. I know, now that you know me, that’s hard to believe, right? It was a “quick fix” for a dinner time meal. I can even remember what a “frozen tv dinner” box looked like. Whatever it took to make dinner easy. But fast food is loaded with bad unhealthy ingredients. Let’s tackle the ever popular french fry. You would think that it’s pretty healthy. I mean, what can be harmful about a potato with a bit of salt. But, fast-food fries often have more than 15 ingredients, including sugar and artificial coloring. They also have tons of preservatives like sodium acid pyrophosphate and tert-butylhydroquinone (can you even pronounce these words?) which in high doses has been linked to vision problems.
Next, let’s look at a hamburger. Oh oh! Ground beef that is loaded with growth hormones and antibiotics, which can end up in your system.
What about a “breakfast sandwich”? I am not being a snob, but they don’t even look real. The eggs are usually modified corn starch, soybean oil, medium chain triglycerides, propylene glycol, artificial flavor, citric acid, xanthan gum, and -- oh yeah -- egg whites and yolks (listed separately).
What preschool child doesn’t love chicken nuggets. But, do they even contain chicken? Well, yes there is meat in there, but there are also bones, blood vessels, nerves, connective tissue, and skin. And they have loads of salt and fat, which are linked to obesity, diabetes, and heart disease. Do I need to say more?
So, what do you do to eat better? You don’t have to go to culinary school to cook healthy. It just takes a bit of thinking ahead and the will to eat healthy. Click on the links for healthy “fast food” options!
1. Crunchy baked french fry
2. Healthy hamburger
3. Healthy egg sandwich
4. Healthy chicken nuggets