What to Eat Today

I am sure that I am not alone when I confess that there are days that I just don’t want to cook another meal. And the thought of ordering take out isn’t doing it for me either. But I want a good healthy meal for my family and so I resort to what I call my “no cook meal”. I have several of these meals up my sleeve and so I will share one with you today.

ROTISSERIE CHICKEN SALAD WITH GREENS AND VEGGIES. This is simple. I go to the store and buy a premade rotisserie chicken. Yes, I do! They are fresh, usually organic and always ready at my local supermarket. I shred the meat apart using my fingers and mix it with arugula salad and fresh basil. I add in some small cherry tomatoes and avocado. I roast either a sweet potato or butternut squash to add in as well. It’s simple and delicious. For dressing I will either use lemon or lime (whatever I have in my fridge) and some good olive oil.

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

Healthy Tips to Lower your Weight

More Americans have become overweight than ever before. Processed foods with added sugars are just one of the reasons for this surge in poor health and possibly in the rise of obesity. But, not everyone is classified as in poor health or as obese. Many are just overweight and need to be more mindful of eating nutritionally balanced foods and adhere to a moderate exercise plan for daily living. Making healthy lifestyle modifications is what is needed for better health. But, eating less and exercising more is easier said than done. So, in efforts to help you out, I am going to give you some easy straight forward tips to follow.

Drink less alcohol. Alcohol is full of empty calories. Drink WATER!

Reduce saturated fats and trans fats. These are the fats commonly found in animal products, fast foods, commercially baked goods, and other packaged foods.

Use healthy mono- and polyunsaturated fats. These are found in olive oil or canola oil for cooking.

Get most of your calories from fruits, vegetables, and non-fat or low-fat dairy products. And avoid added and refined sugars.

Eat fish as a protein source once or twice a week. This does not include a tuna sandwich with mayo or tempura fried sushi.

Make sure you have plenty of fiber in your diet. Whole-grain products add fiber and help you avoid overeating because they fill you up.

Want some more easy tips, contact me at rachel@livehealthynyc.com.

Stop Drinking Diet Soda

Diet soda damages our cells. Drinking diet soda prevents us from losing weight. How is this possible? Artificial sweeteners trigger sweetness receptors in the brain, which cause the body to prepare itself for an influx of calories. Even though those calories don’t arrive, the body still craves them, and that may cause people to ultimately eat more calories overall, putting them at a risk for weight gain. Artificial sweeteners, however, confuse our bodies and weaken the link in our brains between sweetness and calories. This is what can lead to weight gain and cravings for sweeter and sweeter treats. So, the very reason you are using a diet soda (to curb your desire for something sweet) actually harms you. So, my solution: DRINK WATER! PLAIN WATER OR FLAVORED NATURALLY WITH SLICED FRUIT OR VEGETABLES IN THE WATER. TRAIN YOURSELF TO DRINK WATER, AND MORE OF IT! THAT’S THE ONLY ANSWER!

Foods to Avoid before Bed

Last nite I tossed and turned. I tried to figure out why I was not sleeping as soundly as I usually do. Was it stress? Could be, but nothing I couldn’t handle. Was it the air temperature in our bedroom? No, the room was comfortable. Maybe I had eaten something that didn’t agree with me (my stomach was a bit rumbly). I woke up earlier than my alarm as I was tired of not sleeping and I started to research reasons why people don’t sleep so well. And in my search, I came across a list of foods that one shouldn’t eat before bed! Here are findings that I will share with you!

1. High Protein/ High Fat- Eating a high-protein meal before bed can lead to sleep disturbances. And, you may wind up with indigestion or acid reflux since you’ll be lying down with a full stomach. So, say no to that big porterhouse before bed!

2. Chocolate- Laying on the couch watching Netflix and munching on a nestle crunch bar isn’t going to help you sleep at nite, neither will the snack of milk and cookies. Chocolate is a hidden source of caffeine. It also means that taking a forkful of your favorite souffle or chocolate ice cream may be the very thing keeping you up. The caffeine in chocolate causes increased arousal, and decreases the ability to develop and sustain the deeper stages of sleep.

3. Alcohol- Having one glass of wine with dinner is what many enjoy. But too much alcohol before bed can make you more likely to wake up throughout the night and diminishes quality of sleep. As alcohol is a potent muscle relaxer it can also lead to snoring which completely interrupts your own sleep as well as anyone sleeping beside you.

4. Dried Fruit- I bet you never thought that something so healthy could be so bad for a good nites sleep. Consuming too much dried fruit can bother your stomach and cause you to have gas and cramps during the night. Their high-fiber, low-water content is a big contributor to your missed z’s!

5. Green Tea- Love the healthy benefits of green tea but only during the daytime hours and not at nite. Green tea contains two other stimulants in addition to containing caffeine. These other two substances are theobromine and theophylline, which may cause increased heart rate, feelings of nervousness, and overall anxiety.

These are just a few of the foods that you should avoid before bed and if you want to know more then email me at rachel@livehealthynyc.com

Water is important

I am often surprised at how difficult it is for individuals to drink water and how little they drink (water that is!). The importance of drinking water and making it a part of your daily routine is necessary for good healthy living. Here are some easy tips to drinking water:

1. Bring your bottle EVERYWHERE! It’s easy to remember to drink when there’s a glass or bottle of water nearby. Invest in a good quality water bottle

2. Reward yourself. It’s hard to push yourself and create new habits. And, so when you set a goal treat yourself when you achieve what you’ve set out to do!

3. Set reminders. You can set hourly reminders on your phone to take a sip, or there’s even apps that are specifically designed to help you drink more water: For example, Waterlogged for your iPhone.

4. Eat foods that have high water content. Did you know that we can increase our hydration levels by eating foods that have a high water content? This includes fruits and veggies like cucumber, watermelon, lettuce, spinach, tomatoes are some good ones!

5. Add flavor to your water. If you don’t like the taste of plain water, jazz it up by adding fruits/herbs/veggies. One of my favorites is cucumber and mint and I also love berries and citrus fruit slices!

6. Have a glass before a meal. It’s important to drink a glass before a meal because sometimes our minds trick us into thinking we’re hungry when we’re actually thirsty.

I can’t say enough about how important it is to drink water! Want to hear more, contact me at rachel@livehealthynyc.com

Easy Healthy Lunch Ideas

I think creating a healthy lunch is challenging for so many reasons. For me I want lunch to be healthy and easy and I often don’t want to take the time to either leave my desk to get something outside and I don’t want to go into the kitchen to make something (I like to cook and get creative and so I save that for dinner time, but not in the middle of the day). So, what’s my solution? PLANNING! Easy meals that allow you to shop (or simply order the groceries online from a food delivery service) and prep what you can either a few days before or the nite before.

Here are some easy healthy ideas that you can try for yourself:

Egg salad: have on hand hard boiled eggs, green salad mix, cucumbers and tomato and whole wheat bread. Mix together either using all egg white or ½ whole egg with egg white (using at least 1 whole egg gives creaminess). Add dijon mustard, a touch of low fat mayo and scallions or pickle relish to taste, with a sprinkle of pepper and pink himalayan sea salt. Serve on top of green salad mix with cuke slices and tomato or on whole wheat bread (I like my bread toasted).

Turkey burgers: serve without bun and on top of mixed greens (like spinach) and low fat cheddar or swiss cheese and tomato and avocado. Another spin is ditch the “american” burger style and opt for “asian” style using sweet chili sauce or teriyaki sauce and serve with carrot cabbage slaw.

Greek chicken lettuce cups: make broiled chicken (can either use boneless chicken thighs or breasts) and season with salt, pepper, garlic and baste with honey and lemon and lemon zest. Once cooled, chop into bite size pieces and mix into salad that has the following ingredients: tomatoes, roasted red pepper, cucumber, feta, dill, oregeno and chop and mix with dressing of red wine vinegar, olive oil and honey and lemon juice. Add salad and chicken to boston lettuce cups.

Soups: I am a big fan of any vegan soup! Whether you make it yourself or buy it from your local store. Easy and delish on these cold days!

Salad bowls: These are easy to prep for. When you have all the ingredients handy you just add them to a big bowl and viola! Try for a change grilling vegetables, making quinoa and dressing to top! Here’s a recipe for a roasted vegetable quinoa bowl.

For more easy ideas, contact me at rachel@livehealthynyc.com

Post Super Bowl

You had a great January! Go you! You kept to your New Year’s Resolutions and made it thru “Dry January”! Now, it’s the first weekend in February and how do you feel today, post Super Bowl Sunday? Do you plan to call in sick today because you overdid it last nite? Wait, before you hit the snooze button, read my tips for how you can get yourself to feel better! And just know, you are not alone!

Get up and out of bed! Start by getting some movement into your morning—even better if you can do so outdoors. You don’t necessarily need to go for your normal run, either. Even a brisk, 20-minute walk around your neighborhood can do the trick. The activity and natural light will get you back to feeling more refreshed than an extra hour of snoozing ever could!

Get rid of the bloat. Chances are you ate and drank way more than you planned. And, I am sure if you are feeling this way, chances are you are in need of some hydration! Drink water! And plenty of it! Some suggestions are to detox with citrus and cucumbers or add electrolytes to your water or a pinch of pink himalayan sea salt.

Eat healthy today (and every day for that matter!). I know you may feel the need for a bacon/egg/cheese on a roll kind of morning as your hangover cure. But trust me, go for scrambled or poached eggs with avocado on dry toast or non-fat greek yogurt with mixed berries and a small amount of lowfat granola (I know someone who makes a killer granola!). The protein, carb and fat will cure what ailes you!

For more guidance, email me at rachel@livehealthynyc.com

Healthy Breakfasts

Eating breakfast is the easiest way to start your day and get on the right track! Especially when you’re trying to lose weight, breakfast can set the tone for the rest of your day. Eating the right foods at the start of your day can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.

Here are some ideas for breakfast foods that are great to eat and will help you lose weight.

Eggs: Eggs have a high protein content and may reduce appetite when eaten with breakfast to give weight loss a serious boost. Choosing between eggs or a bagel? No contest! Studies found that replacing a bagel breakfast with eggs resulted in 65% more weight loss.

Wheat germ- Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.

Bananas- If you have a sweet tooth in the morning, well then, bananas are the right food for you as they are high in fiber and low in calories. Here’s something interesting, less ripe bananas (the greener they are before turning that pretty yellow) are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat. Not a fan of green bananas? Use them in smoothies for a hearty dose of resistant starch.

Greek yogurt- Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.

Smoothies- An easy idea for your on-the-go day. You can customize your ingredients and tailor your drink to fit your personal preferences. For example, filling your smoothies with veggies and low-calorie fruits (like kiwis and berries and green bananas) can boost fiber intake to help you feel fuller longer.

It is easy with the right foods and a touch of preparation you can make a difference when it comes to your weight loss. By eating a healthy breakfast everyday you can make it easier to curb cravings and stick to your weight loss goals. Just remember, eating healthy doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help lose weight quickly.

For more ideas contact me at rachel@livehealthynyc.com

List of Healthy Carbs

I am a list person. Making a “to do” list helps me to keep order to my crazy busy day/week. Many of my clients ask what are good low-carb vegetables to eat. In efforts to help remember the good low carbs to eat, I encourage you to keep this “list” handy, easily accessible, so that you are always in the know (and when you are unsure, you can quickly glance at the list).

Eating vegetables are always a good idea. Who ever gained weight by eating vegetables? But, not all veggies are created equal. Here’s an easy way to remember what is a good low carb vs a good high carb: vegetables that are grown above ground are low in carbs and can be eaten freely. Vegetables that grow below the ground (think root vegetables like potatoes and carrots) contain more carbs (they are still good for you but you just have to eat these in moderation).

These 10 veggies are great low-carb veggies:

1. Cauliflower- It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.

2. Cabbage- As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer.

3. Avocado- My favorite! Although technically a fruit, avocados are typically consumed as vegetables. Although avocados are a fairly high-calorie food, they may be beneficial for weight management.

4. Broccoli- Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It's also thought to protect against several types of cancer, including prostate cancer.

5. Zucchini- A popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten. In contrast, winter squash (think acorn squash, spaghetti squash, and butternut) comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.

6. Spinach- Cooked spinach, while still better for you than not eating it at all, contains a few more carbs than when you eat it raw as the carbs become more concentrated as the leaves are cooked down and lose their volume.

7. Asparagus- Raw or cooked it provides lots of rich vitamins that help fight against certain types of cancer.

8. Kale- It's loaded with antioxidants, including quercetin and kaempferol.

9. Green beans- sometimes referred to as snap beans or string beans. They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.

10. Brussel Sprouts- tasty cruciferous vegetable.

A few other vegetables to add to this list are: eggplant, cucumbers, tomatoes, celery, radish, mushrooms and bell peppers. There are many ways to eat these vegetables and for ideas, contact me at rachel@livehealthynyc.com

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Foods for Concentration

I am always looking for a quick fix. But, I really know that there is no such thing. You have to work for what you want (and you know that too!). But, there are certain foods that you can eat that give you what I call “staying power”. What does this mean? By eating certain foods you will have better concentration and you will improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Some people love caffeine- they can’t start their day without it. This is popular, but not my favorite.True, it can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, however, the effects are short-term. And, if you are not careful, caffeine and it can make you jittery and uncomfortable.

Breakfast is my favorite time to consume smart foods. Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Sugary donuts and muffins are not on the approved list!

Fish is a great protein source linked to a great brain boost. It is rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.

For brain and heart health, eat two servings of fish weekly.

Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Be careful not to over do, but you can for sure enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Avocados and whole grains are great for you! Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

Additionally, whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries are great for your “smarts”. Eating these berries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.

A healthy diet is the key ingredient to your ability to focus better. It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.

Lastly, aside from a healthy balanced diet to help power up your ability to concentrate, be sure to get a good night's sleep, stay hydrated by drinking plenty of water, exercise helps to sharpen your thinking and meditate to relax and make thoughtful choices.

For more information, contact me at rachel@livehealthynyc.com as I am here to help!

New Year New You 2019

How do you get back on track post-holiday season? This is a common question, one which I am often asked this time of year. DO NOT go to extreme measures to undo the damage. The truth is, a few smart, reasonable adjustments can serve you well (no pun intended!) and ones you can actually stick with. Here are some quick steps to take to get your mind and body ready for the new year ahead!

1) Start Eating on Schedule

Each day, eat breakfast within an hour of waking up and then later (that would be a light lunch and don’t forget dinner). Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your metabolism, regulate your blood sugar and insulin levels, and level out your appetite. Many people think that they should cut way back, but starving yourself completely backfires. Here’s the thing- eating too little forces your body to switch into conservation mode and burn fewer calories, which means you're more likely to hang onto body fat. And undereating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down. Unless you want to wind up thinner but flabbier, eating enough and at regular times is key.

2) Drink More H2O

For those of you who personally know me, you know how I feel about a bottle (or tall glass of water first thing in the morning!). Water does support optimal metabolism and some research shows it may naturally curb your appetite, but it can also help you feel better fast. Drinking more water flushes out excess sodium to help you quickly de-bloat, and it gets things moving in your digestive system to relieve constipation. Aim for 2 to 2.5 liters a day (about 8 to 10 cups).

3)Cut Back, but Don't Cut Out Carbs

Nixing carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back. Pair veggies and lean protein with a small amount of a healthy fat and a small serving of whole grains. Here’s a great visual aide to help you think about portions: 2 cups of veggies (about two baseball's worth), 3 ounces (deck of cards) or a 1/2 cup (half a baseball) of a lean protein such as tofu, beans, fish or poultry, and a 1/2 cup of a whole grain such as quinoa, barley or sweet potato, and a little bit of healthy fat like extra-virgin olive oil, chopped avocado, or sliced almonds.

And EXERCISE!!! Getting back on track and staying on course is simple and for more support and guidance contact me at rachel@livehealthynyc.com

Happy New Year 2019

Wishing you a happy and healthy New Year 2019

Merry Xmas 2018

Wishing you all a happy and healthy holiday!

Happy Foods

On a cold winter evening chilling out at home, netflix series queing up, I want comfort food. Not out of feeling blue, but something that will be fun to eat. As a kid it use to be a pint of Ben and Jerry’s heath bar crunch or fresh baked (toll house!) cookies. Now, my tastes have refined and I know better. Don’t get me wrong, I still enjoy real authentic gelato or fresh homemade cookies. But, real comfort food comes from a healthier place. Studies have shown that people who eat nuts, fruit, vegetables and fish have a significantly lower incidence of depression than those who eat sweets or processed foods.

Here are just a few of foods that are good for you and make you feel happy:

DARK CHOCOLATE- chocolate’s delicious taste isn’t the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. But sorry, Snickers bars don’t count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab.But, don’t overdo it, just a few ounces of dark chocolate a day is all you need to reap the benefits.

GREEK YOGURT- greek yogurt is packed with more calcium than you’ll find in milk or regular yogurt, which is good news for your mood. The calcium gives your body the “Go!” command, alerting your brain to release feel-good neurotransmitters. Greek yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack.

HONEY- unlike table sugar, honey is packed with beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and happy. Honey also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won’t send your body into fat-storage mode the way the white stuff can. Try adding some honey to your afternoon tea or morning bowl of oatmeal, but don’t go overboard- too much honey can make you heavy, rather than happy.

EGGS- loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because they’re packed with protein, they’ll also keep you full and energized long after you eat them.

BERRIES- dark colored berries (think blueberries, blackberries) lead to weight loss, decreasing the formation of fat cells by up to 73%—that alone will improve your mood. But berries also carry heavy doses of vitamin C which will also make you smile!

For more ideas about foods to eat to help you radiate, contact me at rachel@livehealthynyc.

Cholesterol Lowering Foods

There are many food companies that tell you if you eat a certain food you will have better health. Their motives may be self-serving as their profit increases if they sell more boxes or containers of the foods they promote. But, are they really that healthy? Some products may be healthy but I believe you need to read the label of ingredients to find out for sure. I am never a fan of packaged food as it is usually filled with sugar, oil, and many other ingredients that I can’t even begin to pronounce.

But, real whole foods are hard to pass up. There are a handful of foods that actually do good things for our body. For example, there are certain foods that help lower cholesterol and by eating them, help to keep you healthy.

Here are some of them:

1)Legumes- a group of plant foods that includes beans, peas and lentils.

Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease.

2) Avocado- a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol.

3)Nut- a great source of minerals and very high in monounsaturated fats. Many nuts (including almonds and walnuts) are rich in cholesterol-lowering fats and fiber, as well as minerals linked to improved heart health.

4)Dark leafy greens- while all vegetables are good for your heart, dark leafy greens are particularly beneficial. Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.

5) Garlic- allicin (the powerful plant compound found in garlic) and some other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.

While medication from your doctor may be needed, it is possible to work towards achieving better help through the simplicity of eating good healthy foods. It has been proven that you can lower heart risk by incorporating certain foods into your diet. Upping your intake of these foods will put you on the path to a balanced diet and keep your heart healthy.

Amen for Almonds!

What’s the deal with almonds? I see almonds everywhere either in milk, in energy bars, mixed into biscotti or by themselves in individual snack packs! Well, what I didn’t know was that almonds are the world’s most popular tree nut! Yep, they are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.

But not all almonds are created equal! The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin. For this reason, blanched almonds — those with skin removed — are not the best choice from a health perspective. As well, you should not be fooled into eating the almonds that are coated with sugar and spices- they are nothing but candy and lose all health benefits.

Almonds are also great for lowering cholesterol. Eating one or two handfuls of almonds per day can lead to mild reductions in “bad” LDL cholesterol, potentially reducing the risk of heart disease.

Almonds are also low in carbs and high in protein and fiber. Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories. Additionally, evidence suggests that eating nuts can boost metabolism slightly. Due to their satiating properties, nuts are a great addition to an effective weight loss diet. But, just be careful not to eat too many nuts!

All in all, the health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. All things considered, almonds are as close to perfect as a food can get.

Leafy Greens

I am not and will never be a “meat and potatoes” type of girl. I will always get overly excited over a leafy green salad (with mix ins like beans, nuts and seeds, fruit and avocado) and a simple vinaigrette. Honestly, I love my greens and it never gets old. Call me weird? No, call me healthy!

Leafy greens (spinach, romaine, swiss chard, kale and arugula) are among the healthiest foods we can eat. Leafy greens contain important compounds necessary for overall health. They are high in folate (a type of B vitamin which helps our body to heal itself) as well as high in vitamin k (which helps blood to clot). In addition, cups of cooked greens may delay the decline in memory and cognitive skills that can rise with age.

What’s the best way to eat your greens? Should you drink your greens in a juice, should you eat salads all day or should you cook your greens? How you prepare your greens can make a difference. For example, sometimes boiling the veggies (such as broccoli, brussel sprouts, and kale) can lead to leaching out some of their nutrients. For other greens, like spinach, cooking (either lightly saute or quickly blanching) enhances the nutrition quotient. For other greens it is important to pair it with a source of vitamin c. For example, if you add lemon juice and olive oil to kale, chard or spinach you will enhance the absorption of other nutrients.

Here are some ideas (besides a salad) that are great ways to get your greens:

Serve greens as a side dish. You can saute greens with olive oil, lemon and garlic or wilt greens by pouring a warm vinaigrette dressing on. You can bake greens such as kale to make your own homemade chips.

Mix greens into your dish. Add greens to soups, omelets or toss them into your pasta. Chop greens and add them to meatloaf or lasagna. You can blend into smoothies and even add to brownies or cake.

Use greens instead of rice or bread. Use cabbage greens to hold your “sandwich” together. Serve chard or spinach as the bed for your seafood or chicken.

Bottom line- eat your greens, anyway you like. It’s good for you!

Healthy Thanksgiving

Thanksgiving is a few days away and I know how busy everyone is! My own list seems endless and it’s hard to imagine adding one more thing in the “to do” column before the holiday begins. So, I will keep this blog post short and to the point (cause I am sure you have a billion things to do too this Monday morning!).

For many, the thanksgiving meal is a feast. Even if you aren’t a turkey lover, the “accessories” like the stuffing and marshmallow sweet potatoes and assortment of pies are enough to expand anyone’s belly at the end of the nite. But, I don’t consider it the last supper. In fact, it’s a time to spend with family and friends (and even capitalize on some personal downtime) rather than feel stuffed like the turkey that’s been in the oven all day. Yes, I like to do my share in the kitchen while I prepare for the meal, but I also love to exercise, take a walk, read a book and just relax when I can.

So, here’s a short list of tips that can help you think about this holiday as a day of eating a meal that is not about going nuts but about being thankful for what you have.

1 — Start by wearing something that isn’t loose. Wearing pants or jeans helps us to eat more in moderation. Eat sitting up straight, and not standing up. This helps you to increase awareness, and a good posture will help you to naturally breathe properly and it will support your digestion. And most importantly, you will eat more consciously.

2 — At least one third of your plate should consist of vegetables and fruits. I love roasting brussel sprouts, cauliflower, and sweet potato. This will help you to control your hunger, while getting adequate nutrients.

3 — Use a small plate! Cornell University researchers collected 56 research studies examining the effect of smaller plates on consumption. Combining all the studies, they concluded that a 30% reduction in plate size lead to an average 30% reduction in food consumption.

4 — Save your calories for your main Thanksgiving meal. Reduce complex carbohydrate intake, eat moderate fat, and focus on lean protein sources. If you are doing exercise then try not to skip.

5 — Don’t punish yourself, this will actually give you more stress. The joy of eating with your family and friends will be so much more if you are smart and conscious and make smart and healthy choices. So, if you never eat pie, why start now!

For more information on how to handle this holiday (or any of the upcoming holiday meals) feel free to reach out to me by sending me an email to rachel@livehealthynyc.com

Water is the Fountain of Youth

Water can help control calories. Now, I am not a calorie counter but I do know that juice and sugary drinks have more calories than either plain water or naturally flavored (lemon, lime, mint, cucumber) water.

Water helps to energize your muscles. Drinking enough fluids is important when your exercising. When muscle cells don't have adequate fluids, they don't work as well and performance can suffer. It’s important to hydrate before, during and after your exercise routine.

Drinking water helps keep your skin looking young! Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration. Hydration won’t erase your fine lines and wrinkles but drinking water helps to create a protective barrier to prevent fluid loss.

Drinking water helps your kidneys function properly and helps maintain normal bowel functions. As long as your intake of fluids are adequate, our kidneys do an amazing job of cleansing and ridding your body of toxins. When you're getting enough fluids, urine flows freely, is light in color and free of odor. Additionally, adequate fluid and fiber is the perfect combination, and keeps your bowel functioning properly.

For ideas of how to get more water into your day, contact me at rachel@livehealthynyc.com

Seafood

Whenever I go out to dinner or look at a menu for a client, if they like fish, my eyes immediately go for the seafood. Seafood is one of the best things you can put on your plate! It’s packed with lean protein and low in calories.

Seafood has the richest source of omega-3 fatty acids which is a type of polyunsaturated fat that is so important for heart and brain health!

Here are some important “fishbits” to know about consuming fish:

You can eat fish as much as 2-3 times a week. Studies have shown that people who consume seafood on a regular basis have a lower risk of coronary heart disease. And, if you go beyond two servings of fish per week, you could be giving yourself additional health benefits!

Does eating fish mean you will get mercury poison? I hear this often. It’s not about eating too much fish, it’s about eating the right type of fish! Fish that are low in mercury are: atlantic mackerel, salmon, sardines, trout, sole, catfish, flounder, tilapia, and shrimp are all great to eat.

Be smart. If the fish smells “off”, throw it out. While it’s fine to eat raw fish (as in sushi and ceviche) you also want to make sure that it hasn’t been sitting out too long. In addition, certain fishes should be cooked thoroughly until they are opaque and flakes easily with a fork.

Want a great healthy seafood recipe? Click here to find out how to make baked tilapia!