Healthy Breakfast Fall 2019

I am usually up hours before my family. I love the quiet inside my house and before the hussle and bussle of the day begins. When my kids were young, on a “school day” I use to get up and make them a “healthyish” breakfast (ok, so once in a while in a mad get-to-school rush, I caved in and they ate a bowl of lucky charms!). But mostly it was some version of eggs (hard boiled, over easy or scrambled) and whole wheat toast and cut fruit or cereal with a banana, berries and yogurt (and definatley a healthy side of indigestion as anyone who’s feeding kids before school knows, they eat in 5 minutes or less!). These were my go-to breakfasts for weekday mornings. Now that they are older they do it themselves and they have pretty good habits (I see them making oatmeal or yogurt parfaits or peanut butter and jelly with a banana). But, to my dismay, they haven’t learned where the dishwasher is (more training to be done on that part!).

I have always thought that breakfast is an important meal. It doesn’t have to be a feast but something to put into your body to get you going. I have read many articles on thoughts about whether to eat before a workout or after. I can honestly say that it all depends on what feels “right” to you and your body. I like to eat something before I exercise (as I usually have been up for at least one hour before I get to the gym). Having a light breakfast gives me energy to get through my workout and the morning and I am less hungry after my workout and I am usually not voracious before lunchtime.

So, what are some good and EASY breakfasts to make? Here are a few:

SMOKED SALMON TOAST- I like to layer avocado or goat cheese ontop of hearty bread (Ezekiel bread is my favorite and I also like Dave’s Killer bread) and then a few slices of smoked salmon.

SCRAMBLED EGGS WITH GREENS- I take whatever green veggie I have in the fridge (spinach, brocolli, asparagus) and scramble it with eggs and a slice of toast for an easy meal.

OATMEAL PANCAKES- I usually don’t like pancakes, but this is a healthy one. It’s one egg mixed with oats and cottage cheese. Click here for the recipe.

YOGURT SMOOTHIE- I only make this once everyone is awake (I love my vitamix but like my family, it blends right in and is pretty loud! Pun intended!). I love a chocolate peanut butter smoothie. Click here for the recipe.

For more easy breakfast recipes and ideas on how to start your day off healthy, contact me at rachel@livehealthynyc.com

PS- the picture is of a healthy grain bowl and while it's easy to assemble it a bit larger than what I suggest for breakfast, more for brunch or lunch or dinner,

What do you like to make for breakfast? I always love to hear your thoughts!

Labor Day 2019

Enjoy the holiday!!!

Easy Meals

As the summer comes to a close I can’t help but think about how busy my fall season will be. And while I love to cook dinners (that seems to be my wind down time and relaxing for me), I want simplicity! I haven’t been able to master the crock pot thing but I love my one pan dinners. Here are a few healthy ones for you to add to your files:

Sheet pan baked salmon with asparagus. This is my favorite (mostly because the 2 main ingredients are my go-to dishes). The dish “forgot” to add avocado so I just include it on the side (I don’t think a meal isn’t complete unless it has some form of avocado!). Did you know that salmon is packed with omega-3 fatty acids. Eating salmon (whether as sushi, smoked or baked or grilled) is great for your cardiovascular health as it’s a lean protein. Eating salmon can reduce your risk of cancer, improve your cognition, and aide in bone and joint protection. Eating salmon helps keep your skin healthy, allows you to have better vision, and is efficient in keeping your metabolism active. Did you also know that salmon is known to be a brain food for children and a calming food for those with ADHD. Click here for the recipe!

Sheet pan balsamic herbed chicken and veggies. This is too easy to make! Even a beginner can cook this meal in easy steps. The balsamic vinegar is sweet and when paired with the chicken and veggies it is savory too! The recipe also uses zucchini which is still in full abundance as the season started late. I love this veggie as zucchini is high in water. It also contains significant amounts of fiber, electrolytes, and other nutrients that are necessary for a healthy digestive system. Click here for the recipe.

Easy parmesan “fried” chicken with sweet potato and broccoli. This is a great dish that is always a winner! I love the sweet potato and broccoli combo! Some may regard sweet potatoes as too starchy, but their high fiber content makes them a slow burning starch—meaning they won’t spike blood sugar and insulin levels. Click here for the recipe.

Cheers to simplifying your nites by easy healthy cooking! For more information, contact me at rachel@livehealthynyc.com

Tummy Problems

There are times when I hear people say they are having “stomach issues”. Talking about these issues (whether it be gas, diarrhea or constipation) are regular topics in my home (my dad was in a business that manufactured enemas and we are Jewish- don’t all Jews talk about their bathrooms business!). Some people treat their bodies like a Ferrari; others, like a clunker. A Ferrari body is given a healthy diet with the right mix of carbohydrates, fats, proteins, water, salts, vitamins, and soluble and insoluble fiber — all requirements for avoiding stomach stuff. But when occasionally you have stomach issues like bloating or feel naseau, what foods should you avoid?

AVOID THESE FOODS:

DAIRY - Dairy can be hard to digest mainly because of lactose, the sugar found in milk and other dairy products. When lactose isn’t digested properly, such as in people with lactose intolerance, gas and bloating result. If you consume too much lactose, it goes into the large intestine, and diarrhea can develop or worsen. When you're dealing with digestive problems, it may still be okay to eat yogurt and hard cheeses because they have no lactose, or you can try lactose-free milk.

ACIDIC- When you have an upset stomach, avoid acidic foods.For example, tomato sauce and citrus fruits, such as lemons, limes, oranges, and grapefruit, are acidic and can irritate the stomach lining, causing digestive problems. Many people don’t realize that carbonated beverages are also acidic.

FATTY FOODS- Did you know that fatty foods stimulate contractions in the digestive tract, which can either slow down the emptying of the stomach and worsen constipation, or speed up movement, leading to or worsening diarrhea. For those of you who subscribe to a Keto Diet, avoid high-fat culprits, like butter, ice cream, red meat, and cheese, at least for a while.

ARTIFICAL SWEETNERS- The artificial sweetener perhaps most associated with digestive problems is sorbitol. It's a hard-to-digest sugar found naturally in some fruits, including prunes, apples, and peaches, and is also used to sweeten gum and diet foods. Once sorbitol reaches the large intestine, it often creates gas, bloating, and diarrhea. If you have diarrhea, read food labels so that you can avoid sorbitol,

CAFFEINE AND ALCOHOL- If you’re feeling nauseated, the last thing you should have is an alcoholic drink. Alcohol is toxic to the stomach lining and changes liver metabolism. And caffeine stimulates gastrointestinal tract motility, making contents move more quickly through your system, and excessive amounts can give anyone diarrhea.

Corn

I love corn! I am not talking about popcorn, corn chips, a corn dog or sweet corn breakfast cereal. I am talking about sweet fresh corn on the cob during the summer months! Corn has gotten a bad rap because of it is a starchy vegetable and it can also spike blood sugar levels (and let’s not forget to mention that some crops are genetically modified). But, corn fresh corn, picked right from the farm is really special! 

Here is some good news- corn is packed with fiber, vitamins and minerals. Corn is rich in fiber and plant compounds that may aid digestive and eye health. Here’s some not so great news- it’s  relatively high in carbs and it is also low in protein and fat. Here’s where it gets confusing...,most of the carbs in corn come from starch (which can quickly raise your blood sugar). But, since it’s high in fiber, corm will help balance your blood sugar levels. 

So, you have to eat mindfully and then it’s a win/win! In moderation, corn can be a part of your healthy diet! 

Hydration

I have a love for water. Not the kind you swim in (too many shark sightings this summer!), but the kind you drink. I carry a bottle of water with me just about every where! And I tell all of my clients (and even random people who I meet) to drink up! Not drinking enough water can lead to fatigue, weight gain and even wrinkly skin!

But what about those who have a hard time downing a tall glass of h2o? Well, there are ways to get creative in this department. And especially around fruits and vegetables. Most fruits and vegetables have extremely high water content (some can be up to 96 percent water). However, there is a catch- you have to eat them raw for this benefit, because water is lost during cooking. But, luckily, there are alot of hydrating foods are best eaten raw.

Here is a quick list that you can rely on:

• Cucumbers

• Celery

• Grapefruit

• Cantaloupe

• Watermelon

And, not only can you eat them raw, but you can make healthy ice pops, flavor your tap water, and make juices as well soups and enjoy the healthy benefits that these hydrating foods offer! If you want some great juicing combos click here for 15 different types of juicing ideas (one sounds better than the next to me!). And as always, for more information, contact me at rachel@livehealthynyc.com

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