Lemon Water

I have a friend and every morning she drinks a hot cup of water with sliced lemon. She believes this is her magic ellixer. Is this the answer to a longer more youthful life I wonder? I started to do some research and this is what I found out.

This “cleansing” beverage is said to help digestion, boost immunity, and clear skin. Some even say lemon water acts as a buffer in the body, balancing pH levels that could lead to disease if left out of whack.

You all know that I believe in hydration (I start every morning with 500 mL of water). Hydration is critical for a wide number of your body functions). And just like good old H2O, lemon water is hydrating and free from the added sugars and unfamiliar ingredients you might find in other pre-flavored beverages. But do you need to drink lemon water in order to start your day? Well, the citric flavonoids in lemon aid digestion and reduce fatigue, so drinking lemon water in the morning could help you start your day strong.

I have also been asked if drinking lemon water has an alkalizing effect on one’s body. It is true that a small amount of lemon juice can become alkaline when combined with water, but it won’t make much of a difference when it comes to your health. There is no water or food that can substantially change the pH of your blood.

Should your water be hot or cold? Typically, warm water has a vasodilating effect, meaning it can stimulate blood flow and aid in digestion. It also helps to emulsify the fats we consume in meals so they are digested more easily. Chilled water has been shown to keep core body temperature lower, which may help prevent fatigue during vigorous exercise sessions. The bottom line: both options deliver benefits. Sip on whichever one you prefer. But drink up!

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

Meal Prep

Going to the grocery store is a chore. I don’t actually enjoy the crowds of people who meander down the aisles and the check out line always takes longer than I want. But if I want fresh ingredients (and I don’t always like to rely on the new online services), I go to the market with my shopping list in my hand. I do my best to stick to my list although sometimes I end up with “extras” in my cart! Bottom line… grocery shopping for meal prep is always a good idea.

Some have a hard time figuring out what to make for the week so here’s a list of what I will be in the mood for this coming week.

I try to keep meals fresh and interesting and always include a balanced menu, while at the same time still keeping it simple. Here's what my sample week looks like:

Breakfasts: Three smoothies, two overnight oats

Lunches: Three salads, two protein bowls

Dinners: Three protein bowls, two hot meals

I mix these up throughout the week and alternate. What I mean is, I may decide to have smoothies for breakfast on Monday, Wednesday, and Friday and overnight oats on Tuesday and Thursday. The same is true for salads, bowls, and hot foods.The bases will be similar and easy to prepare, but you can dress them up in different ways.

Preparing overnight oats comes down to having oats, chia, and plant milk (or regular milk, whatever works) — but you can mix in different spices and toppings to incorporate more variety. With salads, you can spice things up with different dressings and toppings, but you'll still portion out the same leafy green base.

Here’s your list for Smoothies:

Frozen fruit or vegetables (mix of your choice)

Protein powder or nut butter

Plant milk or juice

For Overnight Oats

Oats (I like Bob’s Red Mill brand)

Chia seeds

Maple syrup

Coconut milk or nut milk or regular milk

Spices (like cinnamon)

Toppings (like coconut flakes) or fresh or dried fruit or nuts

For Salads

Leafy greens (if you go with spinach or baby kale, these can be blended into your smoothies as well, or wilted into protein bowls)

Veggie toppings (fresh carrots, cucumbers, peppers, tomatoes)

Nuts and seeds (try pine nuts, almonds, cashews

Avocado

Dressings (either store-bought or homemade

For Protein Bowls

Quinoa

Sweet potato

Protein of your choice (chicken, fish, meat, tofu, tempah

Green vegetables like fresh spinach, broccoli, and brussels sprouts

Sauces or dressing to drizzle on top (think siracha or tahini)

Want some recipes? I have searched for a few easy healthy ones and here’s what I found. For a chocolate peanut butter banana smoothie blend:

12 oz water, milk, or yogurt

2 scoops chocolate flavored protein powder

1 banana

1 cup of spinach

2 tbsp of natural peanut butter

1 tbsp cacao nibs or dark cocoa powder

Baked Apple Shake blend:

12 oz water, milk, or yogurt

2 scoops vanilla flavored protein powder

1 apple, core removed, and sliced into wedges

1 cup of spinach

1 tbsp of almonds

1 tbsp of ground flax

1 tbsp of sesame seeds

Cinnamon to taste

Ice as needed

For healthy overnite oats that will satisfy your morning, strawberry chia overnite oats, click on this link!

For an amazing vegan bowl, click on this link! And for a great “hippie bowl” click on this link!

For more information and help putting a list together and shopping for your groceries, contact me!

Washing the Blender

I make smoothies often. They are an easy drink and sometimes even an on-the-go meal; loaded with fruits, vegetables, protein and sometimes I even use an avocado or nut butter. But, I have to ask how do you wash the blender? It says it’s dishwasher safe but I wonder is this really true? Will the hot water shrink the plastic of my favorite blender (just like I often by mistake shrink or discolor the wash when I wash my family’s favorite clothes!).

So, I have been “researching” how to efficiently wash my blender! No, I do not have too much time on my hands, I just want to preserve one of my favorite kitchen gadgets! I have found that to make hand washing easier, particularly when cleaning sticky or pasty (think peanut butter and dates) ingredients, do a 20-second whir with hot tap water and a drop or two of dish soap to loosen any material trapped under the blades, then repeat again a few times with just hot water. To finish the task, unscrew the bottom of the jar (if you are using a magic bullet) and handwash using a soapy sponge. What do you do if you have a one piece jar model, then use a long plastic handled wand style sponge to reach foods that are stuck on the bottom or sides.

I know this wasn’t what you might have been expecting to read this morning, but if you are like me and make your own drinks and don’t want to keep buying blenders, you will be happy I shared this!

Click here for a healthy smoothie recipe.

For more healthy tips, contact me at rachel@livehealthynyc.com

Snacks

Sometimes, even when you are not so hungry, you just want something to do, to relieve either the boredom, stress of the day or just avoiding sitting down at your desk. And so you head to the fridge or the pantry and take out a snack. Is that what we call “mindless eating”? Nope, it is not, you are fully aware of what you are doing. Mindless eating can be defined as eating food without paying adequate attention to what and how much is being eaten. Snacking can for sure become mindless, but the intention in the first place is not mindless. It’s very conscious. I would like to tell you to hit the STOP button and walk away from the kitchen (or your office supply closet where the junk food is stored) and do something else ASAP. But, if I am going to be realistic, not everyone has that willpower. So, rather than feel like you are being punished, let’s figure out some healthy snacks.

Fruit Smoothie- use frozen peaches, banana, or mango with plain non-fat greek (or non-dairy such as cashew or soy yogurt) and ice and blend until smooth.

Pretzels- Living in NYC, it’s easy to pass the pretzel carts and the delicious smell of what I imagine to be (but they really aren’t) fresh baked treats. But, I came across this recipe (and if I can make challah I am sure I can make pretzels too). Click here for a healthy pretzel recipe.

Nuts- the perfect on-the-go snack because they don’t require refrigeration. Despite being relatively high in fat, they are very filling. Eating nuts in moderation can help you lose weight. Nuts provide the perfect balance of healthy fat, protein, and fiber.

Guacamole- the easiest healthiest snack to make and grab some raw veggies to go along or a slice of whole grain toast. Click here for an incredibly easy recipe.

A piece of fruit- this doesn’t have to be complicated and this time of year, great tasting fruit is easy to come by! Go for whatever pleases you, but I especially love watermelon this time of year!

For more ideas contact me at rachel@livehealthynyc.com

July is Here!

I can’t believe it’s July already! Summer is already in full swing and I love the longer days and warm nights. Many people use the summer months to get into “tip-top” shape as the wide variety of fresh fruits and veggies makes it easier to eat right. But, maybe you’ve been to a bunch of summer bbq’s and had a few too many cocktails and your beginning to feel like you need to get back on track. So here are some healthy and tasty ideas to start this July off right.

Breakfast: I know this sounds ordinary and not so inventive, but I have to tell you, it’s an all time favorite and so easy! Have a slice of whole wheat toast (I love Ezekiel bread ) with smear of peanut butter (or any nut butter of your choice), fresh sliced banana and blueberries for a patriotic breakfast! And if you would prefer to make your own batch of strawberry jam to add to your morning treat, here’s a great healthy recipe for Chia Seed Jam.

Lunch: I never get bored of salads. So, here’s a delicious greek kale salad with avocado. Feel free to mix it up and use spinach instead of kale (or add both!) and I love tuna, shrimp or salmon or chicken (what a great way to use your leftovers)! Click here for the recipe.

Dinner: Everyone loves to grill during the summer. So, opt for chicken and veggies on the grill that way you satisfy your whole crowd! Click here for the recipe.

And what about dessert? Well, I always love a big fresh fruit salad. And while there are plenty of healthyish desserts, aren’t you trying hard to get back on track! Let’s save the dessert topic for another newsletter!

Enjoy this week ahead!

Limonene

Have you ever heard of “limonene”? I hadn’t either. But, let me share with you what it is. It is the oil extracted from the peels of oranges and other citrus fruits. So, what do you do with it? Well, it has many different uses. But, first it is important to understand that limonene is a chemical found in the rind of citrus fruits, such as lemons, limes, and oranges. And it is especially concentrated in orange peels. I have come to understand that limonene belongs to a group of compounds known as terpenes and it is one of the most common terpenes found in nature and may offer several health benefits. So, what does all this mean? And how good is it for us? Well, it has been shown to possess anti-inflammatory, antioxidant, anti-stress, and possibly disease-preventing properties. Pretty cool huh! Limonene is used in a range of products, including food, cosmetics, and eco-friendly pesticides. It can also be found in supplement form, as it may boost health and fight certain diseases. However, be cautious: limonene is considered safe for humans with little risk of side effects and that FDA recognizes limonene as a safe food additive and flavoring. But, when applied directly to the skin, limonene may cause irritation in some people, so caution should be used when handling its essential oil. When I shop in my local health food stores, I have also seen that limonene is sometimes taken as a concentrated supplement. Because of the way your body breaks it down, it’s likely safe consumed in this form. However, that said, human research on these supplements is lacking and more research is needed. I believe it’s best to consult your healthcare practitioner before taking limonene supplements. Just some information that you may not have known and so, now you do!

Keto Friendly Fats

Have you noticed that practically everyone is on a keto diet? It’s the hot new diet! Who ever heard of eating fat to lose weight? But it works! How is this possible? Well, it’s an eating plan where up to 80 percent of the calories come from fat — which shifts your body into ketosis, or a state in which you burn fat for your main source of energy (instead of carbohydrates). Sounds too good to be true! I mean in an ideal world, I would love to eat a plate of french fries or salmon and cream cheese on a big fat friendly bagel and not think twice about it!

But, truthfully, there are good foods to eat:

There are good fats and bad fats and you need to know the difference. Unsaturated fats (think avocado, peanuts, almonds and cashews and salmon and vegetable oils) are recommended over saturated fats (beef, lamb, chicken with skin and butter) as unsaturated fats have been shown to be anti-inflammatory and heart-healthy. And while bacon and sausage are “allowed” you are better off adding unsaturated fats to your lean proteins so you can control the calories. Because what ends up happening is a person goes off keto and still eats fatty bacon with a bagel and boom the weight comes back on quick!

And portion size matters! So, you can’t just eat as much as you want and think you will lose weight just because you are following a “keto” diet. Overconsumption can cause weight gain. You need to me mindful of the quantity, as well as the quality of foods you eat.

The best foods: AVOCADO. OLIVE OIL. AVOCADO OIL. NUTS AND NUT BUTTER. CHIA SEEDS AND FLAX SEEDS.

The fats to limit: CHEESE. CREAM. COCONUT OIL. BUTTER.

Want a great “keto friendly recipe” click here for low carb tuna burger!

Podcast Live

I usually don’t send 2 email blog posts in the same day BUT I am so excited to share my “debut” on MT Nesters Podcast with Nancy Tepper and Felicia Madison. It just went “live” today! On the podcast I offer advice, tips and guidance on healthy living!

It’s easy to download and subscribe on Apple. Just click on the link here.

Homemade Pasta Sauce

I always thought pasta sauce came out of a jar. That’s how my dad made would make spaghetti. He used either Prego or Ragu. In those days, the store bought sauce did not come in low sodium or low sugar or fat free. Now, there are so many different varieties one could spend all day deciphering the ingredients on the back of the jar. So, in efforts to keep it simple, I like to make my own (or at the very least I buy Rao’s Sensitive Marinara Sauce as it’s free of unwanted ingredients that I can’t pronounce. And by the way this is free unpaid advertising for Rao’s!).

Making your own sauce is so easy! If you can boil water, you can make your own sauce! There are 9 ingredients that you will need and this makes about 4 cups:

1 tablespoon extra virgin olive oil

1 small onion, grated

3 garlic cloves, minced

pinch crushed red pepper (if you like it spicy you can use more to taste)

1-28 ounce can San Marzano tomatoes (whole or crushed) or you can use any brand of tomatoes but I like this brand. Also, you can use fresh cherry or grape tomatoes but you have to roast them first.

Approximately 8 fresh basil leaves, chopped

1 bay leaf

salt and pepper to taste

Once you have all the ingredients, I heat olive oil to medium in a large saucepan. I add onion, garlic, and red pepper and sauté until softened about 4 minutes. Then I add tomatoes, basil, bay leaf, and salt and pepper. Crush the tomatoes with the back of a wooden spoon (and if you have roasted your own do the same). Then I cover the pot and simmer on low for 15 minutes. Serve immediately.

This sauce can also be frozen and will store in the fridge for about a week if you have more than you need.

Try it for yourself and you will see how easy it really is to be your own smart healthy chef!

Cold Brew Coffee

I am a coffee drinker. I like it hot in the morning and I love a cold iced coffee during the afternoon (especially this time of year when the weather is hot hot hot!). But I am hearing alot of fuss about cold brew coffee. So I started to ask around and here is what I was told…

Cold brew is essentially made by soaking coffee grounds in cold water for 12 to 24 hours (some people just put the ground in the water directly, others use cheese cloth), and then straining the concentrate out.

You can also use a French press. After the coffee soaks for a day or so, use the press to filter the grounds.

Cold brew is more concentrated than regularly brewed coffee, so many people use 50 percent cold brew, 50 percent water, or just add a lot of ice or milk. When stored properly, most cold brew concentrates can last seven to 14 days in the fridge.

The biggest benefit to cold brew is its acidity level. It’s less acidic than hot coffee, which means it’s better for your teeth as well as your stomach. Another benefit of cold brew (and the reason it lasts so long in the fridge) is that because it’s never been heated and so its chemistry doesn’t change, and so its flavor doesn’t either. Have you ever noticed that if you drink day day-old coffee there is a distinct flavor change as its been sitting in the fridge. Well, with cold brew, that doesn’t happen.

So, now that you know how easy it is, try it for yourself or there are many good brands out there to choose from.

Memorial Day 2019

Happy HEALTHY Holiday!!!

Skinny Ice Cream

As summer season approaches ice cream sales begin to soar. Who doesn’t love the cool treat on a hot summer day or nite? And with so many interesting flavors it’s hard to resist. But what about “skinny ice cream”? “Diet” ice creams seem to be multiplying by the minute. Take a walk down the frozen dessert section of your local supermarket, and you’ll see dozens of different types of seemingly healthy ice cream varieties. They advertise that it is a guilt-free indulgence. Is this really the reality?

I am actually a believer that a scoop (and I mean a small kid size scoop) of good old-fashioned, full-fat ice cream may actually be better for you.

Here are my thoughts:

• Have you taken the time to read the ingredients? I can’t even pronounce them! What does that mean? I have even saw the ingredient propylene glycol, which is better known as antifreeze. Yep- pretty scary!

• There’s also the big problem that the low-fat ice cream can actually make you gain weight. When fat is taken out of food, sugar is often put in its place. The sugar causes your blood sugar to spike then crash, which makes you crave more. In addition, “skinny” ice cream might also contain artificial sweeteners such as aspartame which conspire to make you pack on the pounds. I think it’s smarter to have a scoop of full-fat ice cream, which will satiate you, than sugary low-fat ice cream.

• Did you know that fat alone doesn’t make you fat? Eating more calories than you burn does. And the satiety that full fat provides mean you’ll consume fewer calories overall.

So, don’t be seduced by ice creams that advertise an amazingly low-calorie count per pint, which encourages you to eat the whole thing in one sitting. In my opinion, that’s not the right attitude to have toward food. You are better off eating a diet rich in non-processed foods with the occasional treat.

Spring Clean your Diet

I am a big fan of “spring cleaning”. I love to go through closets and drawers and cabinets and give away what will be useful to someone else or simply toss what is garbage. De-cluttering my home from “stuff” allows me to think and breathe more clearly and allows me to make room for what truly matters. Similarly, we can spring clean our diet. I am not talking about going on a juice cleanse or a soup detox. I am talking about putting healthy foods on your plate that will allow you to maximize your body’s ability to cleanse itself naturally. Healthy foods that in all respects  support your liver, kidneys, and GI tract and thereby allowing your body to naturally deliver good nutrients your body to live healthier and happier.

Here are some easy tips to do this:

1. Eat foods that are rich in antioxidants. These types of foods are good at reducing inflammation in your body. Less inflammation means that your body will work more efficiently. Foods like artichokes, spinach, onions, asparagus and strawberries are all high in antioxidants and are easy to find this spring.

2. My dad was a big fiber fan and he always talked about how important eating a balanced diet was to life. Fiber is key to digestion because it helps keep things moving through your GI tract. And, veggies are the best source of fiber. And lucky for me, avocados (one of my favorites!) contains an important antioxidant called glutathione, which helps keep your liver (the main detox organ) healthy.

3. Water is essential to spring cleaning! I drink water day and nite. It helps to flush out toxins and keep everything moving.  And I also eat foods that have a high water content. For example, watermelon, cucumbers, peppers and mushrooms are great foods to eat.

So go ahead, what are you waiting for? Let’s get cleaned up this spring! I promise you will feel better and lighter and breathe easier too!

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

Beautycounter

Dear Friends -

I am VERY excited to tell you that I have joined Beautycounter, an innovative beauty brand dedicated to making safer, high-performing products. Having banned over 1,500 questionable ingredients from the product line, Beautycounter believes you never need to compromise your health in the name of beauty.

As you know, I am a Behavioral Clinical Therapist and Nutritionist and my focus has been helping individuals achieve their optimal health. 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.

In addition to my professional practice, I am passionate about my family and their health and well being. I love to cook healthy foods and exercise daily and these routines provide the balance that I need for my daily life. It is important for me to practice what I teach.

So, you can only imagine how surprised I was to learn that some of the personal care products we were using in our home were harmful to our health. Did you know that the US has not passed a federal law to regulate the ingredients in personal care products since 1938...yes 1938! And many ingredients that are in the products that we have been using have been linked to cancer, reproductive issues and hormone disruption.

It was a result of my newfound awareness and knowledge that I started using beautycounter's products. I am so impressed with not only how they work but also I feel great about their ingredients' safety. Beautycounter products are effective, safe and chic!

Please explore Beautycounter with my personal link below:

https://www.beautycounter.com/rachelgraham

I can’t wait to fill you in more about this passion and talk to you about your personal Beautycounter care product choices!

Xoxo,

Rache

Healthy Snacks for You

To snack or not to snack- that is the question. Some nutritionists believe that healthy snacking helps to keep your blood sugar stable, your metabolism running smoothly and your cravings controlled. Eating when you are hungry whether it’s mid morning or the afternoon coffee break (not out of boredom) is critical to healthy snacking. And snacking on just the right combinations of foods and the right portions of foods (it’s a snack, not a meal) is what it’s all about.

Let’s breakdown the “formula” for healthy snacking:

1. Every snack should ideally contain a balance of carbohydrates (with a focus on fruits and vegetables), protein, and good fats. I love a sliced apple and either cashew, peanut or almond butter (and just one teaspoon, not ½ the jar!). The fruit provides carbs while the almond butter is a great source of protein and healthy fat. This balance of macronutrients will help provide satiety (so you’re not hungry for another snack five minutes later) and give you energy. Just don’t eat the whole jar of nut butter, it’s tempting, I know!

2. Say NO to packaged snacks. They are usually loaded with salt and a long list of ingredients that you probably can’t pronounce! I like to choose nutrient-dense whole foods that fill you up (to prevent overeating). One of my favorite snacks is to have half an avocado with a little pink sea salt and some hemp seeds (or a mix of chopped raw nuts) sprinkled on top. Avocado is a nutrient-dense food to start with, and it contains good fat and carbs, while the hemp seeds or nuts will provide the protein.

3. Snack portions are key! A snack should be snack size. A low fat cheese stick or about an ounce of a hard cheese and a few whole grain crackers or a piece of fruit or cut veggies is great. Or a handful of raw nuts (think what can fit in the palm of your hand) combined with either fruit or raw snacking cruditie would be ideal. But most important when thinking about snacking is to consider your own body and lifestyle and your hunger quotient. If you’re not hungry, you shouldn’t snack just to snack. Listen to your body!

Besides the snack ideas that I just mentioned, here are a few more healthy snacks to snack on!

Blueberry smoothie- blend a handful of blueberries (fresh or frozen) mixed with either nut milk or nonfat greek yogurt and some ice.

Mango and oatmeal combo- add fresh mango to your hot oatmeal.

Tomato and avocado - slice tomato and avocado with some fresh basil and olive oil and balsamic vinegar.

For more ideas contact me at rachel@livehealthynyc.com

The Need to Motivate

I got into my elevator all dressed in my exercise clothes and sneakers to head to the gym (this is my normal start to my day). My doorman said in a robust early morning voice, “go get em Mrs. G”! I looked at him with half-opened eyes and thought about how comfy my big bed was (my husband was out of town so I could sleep in any which way I chose across the bed), my kids were old enough not to need me to get them up for school, the morning sky was just beginning to get bright and why on earth did I need to get up and go so early to workout? Why couldn’t I have hidden under the covers or lounged around having coffee and watching the morning news and chat shows and leisurely reading the morning papers? But, something inside me quickly pushed these thoughts aside and I tried my best to bring myself to smile at his wittiness and said “I am going to try!”.

The way you feel in any given moment is dependent upon and evoked by what you are thinking or saying out loud in any given moment. Your thoughts create the way you feel. If you believe it you can become it. You have the power to succeed and only you can drive your energy towards your ultimate goals. Being alert and aware of how you feel at any given moment allows you to make healthier changes that will last a lifetime -but not without constant attention and work as this will allow for ultimate success! So get moving towards a healthier fresher you!

Bad Foods that are Good for You!

I was recently at a breakfast buffet and overheard a group of people (both men and women) dismiss the gorgeous fruit tray. I can understand “poo-pooing” the pastry tray for all the sweet icing and heavy calories, but the fresh strawberries, mixed berries, pineapple and oranges and bananas? Really? As a result of so many fad diets there's a long list of foods that many believe are off limits. For example, there are certain fruits and veggies that many believe are high in calories and should not be eaten. But, happily, you don't have to stop eating these delicious and healthy options that have gotten a bit of a bad reputation. They can be nutritious, decrease your risk of chronic diseases, and boost your overall satisfaction.

Here are some of the foods that are on my approved list:

1. Bananas- Unfortunately, bananas have a bad reputation for being a carb-rich fruit. But that's actually one reason they're so great. Research shows that eating bananas can be just as good as drinking a sports drink in fueling exercise performance. Outside of exercise, they're a good source of potassium, one of the nutrients people tend to fall short on, which is essential to help regulate blood pressure. Plus, bananas (especially the greener ones) contain resistant starch, a type of carbohydrate that may improve your gut microbiome and help keep you slim.

2. Fruit- In addition to bananas, people have been skeptical of eating berries, melons, apples or any fruit because of the sugar they contain. The truth- people who eat fresh fruit every day have lower blood pressure and blood glucose levels. "Nature's candy" offers ticker-protective potassium, fiber, folate and antioxidants. Plus, the sugar in fruit is natural and packaged together with fiber to help slow the absorption of sugar into your blood (read: less spikes and dips in blood sugar). Now's the perfect time to whip up a smoothie at home.

3. Dark chocolate- Eating chocolate can actually make you happier. I am not talking about a kit kit or a snickers bar. But, real dark chocolate. Compounds in chocolate (including cocoa flavanols) boosted brain function. Following a chocolate fix many are actually in a happier moo. The darker the chocolate, the more good-for-you flavanols it contains. Don’t overdo it. One small chocolate square is ALL you need!

4. Pasta- I have always believed when in Rome, eat pasta. But, we live in cities where the culinary expertise is so rich that it would be a shame not to experience a fine dish of pasta. Studies have found found that those who ate small dishes of pasta were better able to stick to a healthy style of eating. Just be sure to order appetizer portions and stick to vegetable-based sauces, like marinara, rather than cream-heavy ones, like Alfredo. And serve your pasta alongside veggies and protein for a more balanced plate.

5. Caffeine- Have you thought about cutting back because of the caffeine? A daily cup or two of coffee (or more) could actually help keep you sharp. Caffeine may offer neuroprotective properties that affect anxiety, memory and cognitive performance. I wouldn’t suggest drinking creamy frappuccinos but a traditional coffee with dairy milk or nut milk or straight up black is perfectly healthy!

For more information feel free to contact me at rachel@livehealthynyc.com

Healthy Chinese Food Choices

My family likes Chinese food. It’s easy to order (all the dishes are numbered and pictured on the menu so you know what you are getting), comes delivered to our home before we can even hang up the phone, and is always tasty. But, is it HEALTHY?

This question always stumps me. It should be a relatively easy answer and yet it is not. Some dishes have symbols next to the item suggesting it is heart healthy, vegetarian or seafood. But the preparation that goes into the dish is not described (pan fried, sauteed or steam).

Here is my Chinese menu tip sheet:

1. Brown rice trumps white rice!

2. Summer rolls are lower cal than egg rolls (which are deep fried).

3. General Tso's anything is a definate NO!

4. The light as air shrimp chips may seem way healthier than old-school crunchy noodles, but don't be fooled: They're a mix of deep-fried shrimp and starch.

5. Thinking veggies are an easy go-to? Think again! What could be healthier than ordering a side of green beans? Sometime, before stir-frying veggie side dishes a chinese restaurant traditionally deep-frys them for extra texture. In addition, some veggies absorb oil the way sponges drink in water. For example, I love eggplant but it soaks up oil and sauce like no other vegetable. Go for less sponge-like veggies such as broccoli, snow peas, or peppers. Plus, ask them to stir-fry only and go light on the oil. Or healthier is to ask for the dish steamed and have the sauce on the side!

If you are going to order dumplings, get them steamed (for sure not fried!) and stuffed with veggies inside (this is lower in calories and sodium than pork or shrimp).

Being mindful when ordering out is a must if you want to eat healthy. It only takes a moment to make a good decision and longer and more work to undo a bad (unhealthy) one.

Tofu

My husband grew up in a house where meals were more often meat and potato with a small side of an uninspiring vegetable (oh please let my mother-in-law please not hate me!). It wasn’t until he met me, the salad lover and avocado aficionado that I am, that he too started to develop a “like” for vegetables. His passion for everything vegetables definitely didn’t go as far as mine, but he was willing to try more than just baby le sueur canned peas and brown butter carrots. And as his vegetable repertoire grew, believe it or not so did his taste for the holiest of vegetarian dishes- TOFU! But, because tofu is so verstitle (from steaming it, to simply grilling it or baking it with a variety of different sauces), he couldn’t help but to sheepishly admit he really enjoyed it as a meal!

But, how healthy is tofu? From soybean to bean curd, tofu requires three main ingredients: soybeans, water and a coagulant. First, the soybeans are processed with water to make soymilk. Next, the soymilk is simmered with coagulants, such as nigari (seawater extract) or calcium sulfate, until the curds begin to separate. Lastly, the curds are strained out and pressed into a solid block. The longer the curds are pressed, the less water the resulting tofu contains. There are several different types of tofu: silken, soft, medium, firm, extra firm and super firm. Each of these are classified by the amount of water they contain—silken tofu has the most while super firm has the least. Tofu is an excellent plant protein source. However, it’s not a great source of fiber. Infact, it’s relatively low. How is this possible when soybeans pack a wealth of fiber? This is because soybeans actually lose the majority of their fiber when they're processed into tofu. In order to get fiber when you're eating tofu, make sure you're pairing it with fiber-rich foods like avocados, sweet potatoes and quinoa.

While research around tofu is still unfolding, I believe that it can be part of a healthy diet. Yes, packaged tofu is technically a “processed” food, but it can help those who follow a vegetarian, vegan or dairy-free diet meet their daily protein or calcium needs. Like everything else in life, moderation is the key ingredient! Click here for a healthy tofu recipe! And for more information, contact me at rachel@livehealthynyc.com

Kale

Kale is still the rage right now. Whether you eat, drink or munch on kale (think kale chips), you are doing your body a great service!

Here are a few facts about this cabbage family member:

1. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

2. There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.

3. Kale contains very little fat

4. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. It makes an excellent addition to a weight loss diet.

5. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Did you know that a single cup of raw kale actually contains more vitamin C than an orange.

Click here for a super healthy and colorful kale salad recipe!

Click here for a delicious smoothie that you wouldn’t even know was made with kale!

Click here for homemade healthy kale chips to munch on!

Want more healthy ideas, contact me at rachel@livehealthynyc.com