Shopping for Diets

Everyone is shopping for holiday gifts. The stores are buzzing with sales, holiday gift pop-up stores are daily, and online orders have overloaded the internet. And similarly, I have also noticed people shop for the best way to lose weight- especially as holiday festivities lead to more sweets and cocktails. 

Here are a few “diets” that I have heard of (maybe you have too?). Are they to good to be true? 

1. The Military Diet. As a little girl I loved the movie Private Benjamin with Goldie Hawn. It wasn’t that I wanted to join the army but I loved the hard training (albeit hysterical) that she endured. So, why wouldn’t I want to sign up for the “Military Diet”. It sounds like a way of life. Well, here’s the hard facts. It has nothing to do with the military. Rather, it is a strict, short-term plan that requires drastically reducing your caloric intake. The restrictions work over a three-day period, and then you take four days off from the diet. And there is no exercise involved. Instead of military-based nutritional practices, the Military Diet requires persistence when the going gets tough. There are numerous risks associated with such restrictive diets, including gaining all the weight back — and then some — once you’re finally done with the program. This “fad diet”  puts you at risk for regaining weight that is lost from muscle and water in particular. 

2. The Gluten-Free Diet. A diet without gluten is used to help alleviate symptoms of celiac disease, an autoimmune condition that affects nutrient absorption and prevents the digestion of gluten. Many people are going gluten free (despite not having this or other similar health conditions that necessitate eliminating gluten). If your body doesn’t react negatively to gluten, it’s simply not necessary to avoid it. There’s no need to swear off any one food to gain better health or promote weight loss when it’s not medically necessary. More importantly, there is no scientific evidence that avoiding gluten will lead to weight loss. Some people who go on a gluten-free diet will lose weight, but usually that’s because they’re cutting out foods like cookies, cake, and pasta — foods containing gluten that are also high in calories. 

3. The Body Type Diet. We all have different body types and there is not a one size fits all diet. For example, a person who is long and lean may eat pasta and pizza without ever gaining weight. But, is this healthy? The body type diet does not have rigorous scientific research supporting its use; therefore, there’s no proof it will result in weight loss or any health benefits.

I believe that “fad diets” don’t work. Rapid weight loss is not sustainable and quick weight loss diets are not healthy, and the weight is likely to rebound when you begin eating normally again. So, looking for the “perfect diet”?  believe that a more realistic approach to weight loss is achieved through a balance of healthy carbs, lean protein, and healthy fat for every meal coupled with an exercise routine that you enjoy!

Vitamin D

We are in the thick of holiday season as we go from Thanksgiving to Christmas and Chaunkah and ahead to New Years. My head spins with holiday music in the background and everyone rushing around to parties and shopping for gifts to give to their families and friends. And yet I must remind myself to slow down just a bit and enjoy the music. As we all turned back the clocks a few weeks ago, the sun went down early and it meant winter was around the corner and so was colder weather. I love this change in the day. To me the shorter day light gives me more time at home to nest (and forces me to slow down). I love snuggling down to make a homemade meal or read a good book or even catch up on magazine issues that have piled up (yes, I am still a subscriber to print media!). But the lack of sunshine also means I may need more vitamin D. Vitamin D is known as the “sunshine vitamin” because it’s produced within the body when the sun hits the skin. Lack of vitamin D is a problem because the vitamin can help the gut absorb calcium, which ultimately promotes strong and healthy bones. Vitamin D is also helpful in reducing inflammation and boosting immune function and cell growth.

The National Institute of Health recommends adults need 600 international units (IU) of vitamin D each day (800 IU if you’re over age 70), which can be sourced through sunlight, diet, or supplements.

There are foods that are rich in vitamin D such as fatty fish, such as salmon, tuna, and mackerel; fortified milk and other dairy products; fish liver oils; and egg yolk. And vitamin D is naturally found in mushrooms.

But, it is hard to get all of the vitamins you need by diet and sunlight is not always reliable. And so many people turn to supplements in chillier months of the year when cold and dark days limit time spent outdoors. I would suggest that you consult your doctor to find out more information about the recommended dose of vitamin supplements.

And for more information on what foods to eat contact me at rachel@livehealthynyc.com

Intermittent Fasting

As the holiday season is full swing, I have been hearing alot of chatter about Intermittent Fasting (IF). And I wanted to learn what it was all about.

Here is a brief summary of IF: The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there. Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.

But there is not just one correct method for how to fast. In fact, there are many different variations of intermittent fasting that are used around the world. Each follows a different eating pattern that is often strictly adhered to in order to achieve physical or even spiritual results.

Here are a few variations of IF:

1. Eating only every other day. On fasting days, some eat no food at all and others eat a very small amount, typically around 500 calories. On non-fasting calorie days, eat normally (but healthfully!)

2. Eating only fruits and vegetables during the day and then eating one large meal at night.

3. Fast for 16 hours everyday and limit your eating to eight hours. Most often, this simply involves not eating anything after dinner and skipping breakfast the next morning.

4. Pick one or two days out of the week in which you fast for 24 hours, then eat nothing from dinner one day until dinner the next day. On the other days, you should have normal calorie days.

5. For five days of the week, you eat normally. For the remaining two fast days, you should restrict your caloric intake to between 500–600 calories everyday.

Here are some benefits of IF:

1. Promotes weight loss

2. Reduce inflammation

3. Improves blood sugar

4. Keeps your heart healthy

5. Protects your brain

6. Decreases your hunger

There are certain groups of people for who IF is not recommended. So, talk to your medical doctor to see if this is something for you.

Here’s what I think is a sensible approach to living a healthy lifestyle:

1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).

2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.

3. If you want, consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). And avoid snacking or eating at nighttime, all the time.

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

Healthy Thanksgiving Swaps

Every year for Thanksgiving, our family has the same meal (and it’s not light in calories). But this year I am adding a few healthy dishes for our friends and family to enjoy.

Here is what I will be cooking (aside from the traditional turkey which I let my mother-in-law reign over):

Healthy butternut squash. I will roast these fall root veggies with a touch of olive oil and a pinch of sea salt. I will add the roasted squash to my spinach salad with some fresh pomegranate seeds and toasted walnuts and a maple vinaigrette.

I love mashed potatoes but I love mashed cauliflower more! It’s easy and tasty! Here’s a healthy recipe. Click here to find out how to make it.

String beans and brussel sprouts are always on my table but usually they are loaded in butter (as Julia Child’s said “butter makes it better”). But, this year we are going heart healthy. Click here for brussel sprouts recipe (and feel free to add balsamic vinegar after cooked). And click here for a healthy string bean recipe.

What about dessert? We usually take a break from the meal and before dessert we often take a walk around the block (a great way to digest the meal). But, we do not skimp on dessert as everyone in my family usually wants the traditional pies with fresh whipped cream and cookies and ice cream. Luckily I am not tempted as I am not really a pie person and I usually just want a cup of hot tea and some sliced apple (did you know that apples are loaded with fiber and are great for your digestion) and that tastes just as good to me!

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

Morning vs. Night to Workout

I am often asked is it better to work out in the morning before you start your day or at night after your day is complete? Well, I think it all depends on what one prefers. I don’t think there is one right  or wrong time of day to exercise. Here are some of my thoughts about this question.

1. Energy Levels- My morning workout is equivalent to my first cup of coffee I get an energy boost, it kickstarts my metabolism, it wakes me up, and it gets me going for the day. This is my optimal time of day to exercise. On the other side of the coin, if you need that 4pm cup of coffee, working out in the afternoon or evening will give you an energy boost.

2. Food for Fuel- Some people report that they prefer to work out in the morning, pre-breakfast as they don’t like to work out on a full stomach. Others need to have fuel in their tank and so they prefer to work out later in the day.

3. Work out for your Mind- I obsess over certain things in my life. And working out is one of my obsessions. So, if I work out first thing in the morning, then I can check it off my “to-do” list and I have one less thing to obsess over. On the other hand, some people feel that working out at the end of the day is a great stress reliever so they would rather do it later. 

But, no matter what, the best time for a workout is whenever you can fit it into your crazy schedule. I have to admit that there are times either when traveling or an early school meeting, that I feel pressure to workout either in the early morning hours or later in the day.  But I have come to realize that the extra sleep, the extra time, and the extra rest I get, is more beneficial than trying to fit in my workout. And I know I will find the time the next day to work out. 

Be Happy

I am proud of the lines on my face near my mouth. They are there because I smile. I am always telling people to smile more. Not only does it brighten up your own face but it makes those around you smile too. I believe smiling is contagious.

Not always feeling so happy? You are not alone. But did you know that science proves that you do have the power to change your outlook on life. Here are a few easy steps to happiness:

1. Exercise- exercise can help alleviate symptoms of depression. Any physical activity counts—running, indoor cycling, yoga, dancing—as long as you break a sweat. Even a brisk 20- to 30-minute walk will help.

2. Leafy greens- eating dark, leafy greens such as spinach and kale are rich in folate, which is linked to a decrease in negative moods and depression because it helps produce dopamine in the brain (the feel good receptor).

3. Flowers- buys some flowers for yourself! Did you know that keeping fresh flowers at home does wonders in keeping away anxiety and negative moods.

4. Open your shades- Let the sunshine in! The simple act of letting in some sunlight can brighten your mood. When your workspace or living area is brighter, you tend to feel happier too.

5. An apple a day keeps alot away! Eating a carb (and a healthy one such as an apple) for an afternoon snack helps to improve your mood.

Click here for a great recipe featuring green leafy spinach and apples!

These are only a few ideas that I have towards helping you to feel good! For more ideas, contact me at rachel@livehealthynyc.com

Anti Inflammation Diet

Everyone talks about inflammation. But what is inflammation and how do we prevent it? And what foods should we eat to combat inflammation?

Here’s a quick explanation: Inflammation is your body's way of protecting itself from infection, illness, or injury. Classic signs of short-term inflammation include redness, pain, heat, and swelling. On the other hand, long-term inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer.

But, what foods should we eat? Here is a list of foods to AVOID:

• Sugary beverages: Sugar-sweetened drinks and fruit juices

• Refined carbs: White bread, white pasta, etc.

• Desserts: Cookies, candy, cake, and ice cream

• Processed meat: Hot dogs, bologna, sausages, etc.

• Processed snack foods: Crackers, chips, and pretzels

• Certain oils: Processed seed and vegetable oils like soybean and corn oil

• Trans fats: Foods with partially hydrogenated ingredients

• Alcohol: Excessive alcohol consumption

Here’s a list of foods to EAT:

• Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.

• Fruit: Especially deeply colored berries like grapes and cherries

• High-fat fruits: Avocados and olives

• Healthy fats: Olive oil and coconut oil

• Fatty fish: Salmon, sardines, herring, mackerel, and anchovies

• Nuts: Almonds and other nuts

• Peppers: Bell peppers and chili peppers

• Chocolate: Dark chocolate

• Spices: Turmeric, fenugreek, cinnamon, e

• Tea: Green tea

• Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men

Eating whole foods which include a balanced diet of whole grains, lean protein and healthy fats, moderate consumption of alcohol, regular exercise and a good night’s sleep should help to prevent and also battle inflammation. It has been shown that by following an anti-inflammatory diet can lead to improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders. It can also decrease the risk of obesity, heart disease, diabetes, depression, cancer, and other diseases. As well, your energy and overall mood will improve with good health!

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

Haloween

Halloween is one of those holidays you either love or hate. I always loved to dress up and I remember as a little girl trick or treating around the neighborhood with my friend and sitting on her kitchen floor counting our candy. I can’t remember what I did with all of the candy- I think we traded with each other and ate most of it. I am certain that my parents didn’t feel the same way about candy as parents do today when it comes to our children’s health. They weren’t negligent, the stats for obesity and type 2 diabetes just didn’t exist quite the way they do today. According to the CDC, childhood obesity is a serious problem in the United States putting children and adolescents at risk for poor health. Obesity prevalence among children and adolescents is still too high. This isn’t a reason to ban Halloween, but it is a reason to be mindful about how much candy they can have on this holiday.

As a parent, I have thought of creative ways to get my kids to not eat their entire bag of treats. I have traded money for candy or small toys as well as given away bags to the dentist office. But these ploys can backfire and send the message “wow, this candy must be really worth something if mom is going to trade it in for cash!”

Yes, my kids ate candy on Halloween but if they never over did it. They knew that there is nothing worse than a candy induced stomach ache! I told them that they could save some candy for later and that I wouldn’t take it away. I have found the making candy off limits only makes them want it more. So teaching balance and useful limits rather than authoritarian restrictions were the real tricks for this holiday.

Want to make your own healthy treats for your friends and family. Click here for this delicious pumpkin cookie.

Foods to Feel Energized

I was standing in line at the supermarket. I overheard the cutest conversation between a toddler and his mom. “You know you are what you eat. Ms. Roth told us this today. So I am going to eat fish and swim across the ocean because I can”. He’s on the right track, I thought!

Fish, a “superfood” is a healthy, high-protein food, especially important for its omega-3 fatty acids, which are essential “good” fats that our bodies don’t produce on their own. Raw nuts and seeds also make up an important part of a healthy diet. They help you reach your recommended intake of protein as well as count toward your daily fat allowance. And fruits and vegetables provide you with rich nutrients that help to fight against many diseases.

But, I would bet that there are other “superfoods” that you may not be as familiar with and they will give you more energy, good skin and boost your energy levels too. So, what are they and how do they work? Here are a few that make the top of the list:

MACA POWDER- This is a complete protein and rich in calcium, magnesium, potassium, vitamin C, and other essential vitamins and minerals. It provides an energy boost, but it's not a stimulant (like caffeine), so it won't leave you jittery and anxious. Maca’s radish-like root is typically dried and ground into a powder that has a caramel, or malty, flavor. You can find it online, in health food stores, and even in some supermarkets. Maca adapts to what the body needs and has a balancing effect. As a result, it helps to maintain equilibrium and balance stress levels. It may alleviate symptoms of depression and anxiety as well. Maca may also help with hormone balance. Research has found that it can reduce hot flashes and night sweats in postmenopausal women. It can also help manage PMS symptoms. So, how do you use it? You can drink it warm made with your favorite nut milk or sprinkle some into your morning coffee. You can also make an iced-maca or add it to your smoothies or your granola. Just a word of caution, use ¼ to ½ teaspoon at first so you don’t overwhelm your digestive system.

CACAO POWDER- Not a hershey’s chocolate bar, cacao (or cocoa) powder is a by-product of the dried, fermented seed from the fruit of the cocoa tree. It's what gives chocolate its distinctive taste, although cacao itself isn't naturally sweet. Research has shown that cacao can help protect the aging brain, protect nerves from inflammation and injury, and help lower blood pressure and heart disease risk. It is easy to incorporate cacao into your diet by adding it to smoothies, desserts and nut butters.

CHIA SEEDS- These tiny but mighty seeds are high in fiber, vitamins, minerals, and antioxidants, including omega-3 fatty acids associated with preventing heart disease. Chia seeds show promise in treating diabetes, high blood pressure, inflammation, depression, anxiety. Chia seeds are considered a complete protein and their high fiber content can help you stay regular and might keep you feeling full longer, staving off hunger between meals. I love to add them to smoothies, cereal, and juices for a fiber and nutrient boost. Click here for a great chia seed smoothie.

These are only just a few “SUPERFOODS” that will help you to feel great all over. Of course there are many more and for more information and to learn how to feel your best self, contact me at rachel@livehealthynyc.com

Is Over 50 Over the Hill?

Just last week, Jane a 52 yr old female, went to her doctor for her yearly medical exam. She told her doctor this: “I want to feel better, have more energy and hopefully even add years to my life? I feel good, but not the same as I did when I was “younger”. Can you write me (or send an e-script to my pharmacy) for a daily pill”? The doctor answered her point blank- “the prescription is not a magic pill, it’s a daily dose of exercise”.

A funny thing happens on the way to 50 and beyond: Your body doesn’t respond to exercise as it did earlier in your life. Life takes hold and sometimes (more than we like to admit) fatigue takes over, your muscles and joints ache more and even injuries seem to happen with greater frequency.

This is not meant to depress anyone who is reading this. This is life. And unfortunately, it’s not your imagination. It happens to the best of us as a natural consequence of aging. It just means that we have to work a bit harder to stay healthy.

Believe it or not, regular exercise helps prevent or manage many health problems and concerns, including: Stroke, Metabolic syndrome, High blood pressure, Type 2 diabetes, Depression, Anxiety, Many types of cancer, Arthritis and Falls. It can also help improve cognitive function.

Ok, so what’s the game plan? It’s not really as daunting as you may think. Infact, I bet you can even have some fun with this. I know how you love challenges, so take this opportunity of aging gracefully with pep and determination to be your best healthy self.

1. STRETCH- I use to think this was a waste of time. But, now I know better (with age comes maturity!). Staying flexible becomes more important as you age. Stretch slowly to ensure you don’t pull something. Warming up before a workout increases circulation, raises your heart rate and body temperature, and prepares your muscles for exercise and increases joint range of motion.

2. STRENGTH TRAINING- Sadly, muscular strength declines with age, BUT, the positive side is that strength training is key for maintaining strength and preventing muscle atrophy at 50-plus. Did you know that muscle burns more calories at rest than fat? Therefore, when you increase strength training you are also burning calories and you are increasing your muscle and bone strength which can help to prevent falls and fractures. Equally important is core strength and balance exercises. Pilates and certain kinds of yoga for working on balance and core strength at 50-plus, which will help support and protect your spine and may help prevent a future fall.

3. EXERCISE IMPROVES MOOD- A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem. And this is the success to it all, the magic pill that everyone wants.

For more information and healthy lifestyle coaching, contact me at rachel@livehealthynyc.com

Healthy Cookie

Do you ever just want a cookie? But not the guilt? If you are saying YES then here’s the cookie for you! And you don’t have to be a baker- it’s so easy to make! I am calling it a BREAKFAST COOKIE. But trust me, it’s for any time of the day or nite!

1/2 cup rolled oats

1/2 cup applesauce or mashed banana

1/4 cup almond or cashew butter OR allergy-friendly sub

1/2 tsp pure vanilla extract

1/16 tsp salt

2-3 tbsp mini chocolate chips or sugar free chocolate chips

2 1/2 tbsp freeze-dried raspberries OR 2 tbsp dried fruit

optional add-ins, such as chia seeds, shredded coconut, etc.

Preheat the oven to 350 degrees. Mash the applesauce or banana with the nut butter until smooth, then stir in all other ingredients until well-combined. Shape into cookies and bake on a greased cookie sheet for around 15 minutes. Let cool 10 minutes before removing from sheet. This makes 18 mini cookies or 10-12 bigger cookies.

Happy Rosh Hashana

Wishing you a sweet and healthy New Year!

Salmon

Salmon is my favorite food! It is so versatile (can be smoked and sliced and eaten on a bagel or it can be grilled or baked and probably a dozen other ways that I haven’t even thought of!). It is loaded and packed with protein and essential omega-3 oils. The health benefits of salmon include cardiovascular health; reduced risk of cancer; improved cognition (the omega-3 fatty acids increase the efficiency of brain functions, improves memory and keep it active during long working hours. In addition, these fatty acids protect the nervous system from damage related to aging, acts as an antidepressant, relaxes the brain, and helps in treating Parkinson’s disease); bone and joint protection; healthy skin (owing to high concentrations of omega-3 fatty acids, salmon can reduce inflammation, reduce pore clogging, and erase fine lines and wrinkles); better vision; and efficient metabolism. Lastly, salmon is also known to be a brain food for children and a calming food for those with ADHD.

So, why wouldn’t you want to include salmon as part of your diet!

For those of you who personally know me, this won’t come as a surprise: when I don’t know what to cook for dinner salmon is my “go-to”. Here are a few of my favorite healthy and easy recipes.

1. Missing the summer months and need an excuse to still eat summer corn? I love bbq salmon with corn relish. Click here for the recipe!

2. Burgers aren’t just for meat eaters! Have you tried salmon burgers? They are deicious and easy (I cheat and buy the salmon burger directly from my local fish store, but you can make your own as the recipe suggests). Click here for the recipe. Serve with a yogurt dill or mustard sauce!

3. I never get tired of salmon teriyaki! I have been marinating my salmon with a combination of apple juice and teriyaki sauce. Click here for the recipe.

There are so many healthy ways to eat salmon and if you want more suggestions contact me at rachel@livehealthynyc.com

Flax Seeds

Everyone I know uses FLAX SEEDS in either their smoothies or baking. This trend made me wonder what this was all about. Flax seeds have become a “super food” as scientific research points to its health benefits. So what are these benefits:

1. Flax seeds are loaded with nutrients. Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals. One tablespoon of ground flax seeds contains a good amount of fiber and omega-3 fats (so, if you are a vegetarian or don't eat fish, flax seeds can be your best source of omega-3 fats).

2. Flax seeds are a rich source of “lignans” which can reduce cancer. What are lignans? Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health. Both men and women should incorporate flax seeds into their diets as studies are showing that the health benefits are great for preventing both breast and prostate cancers.

3. Flax seeds are rich in dietary fiber. Adding flax seeds to your diet promotes regular bowel movements and can improve your digestive health.

4. Flax seeds are a good source of protein. If you are not a meat eater, flax seeds can be an alternative protein source.

5. Flax seeds can help control blood sugar. A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels. This blood sugar-lowering effect is notably due to flax seeds' insoluble fiber content. Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar. However, it is not the same as “flax seed oil” which lacks fiber (but I wouldn’t not use flax seed oil as it still has benefits).

So, how should you incorporate flax seeds into your daily diet? I have a few ideas:

• Add them to your water and drink it as part of your daily fluid intake

• Drizzle flaxseed oil as a dressing on salad

• Sprinkle ground flax seeds over your hot or cold breakfast cereal

• Mix them into your favorite yogurt

• Add them into cookie, muffin, bread or other batters

• Mix them into smoothies to thicken up the consistency

• Mix them into homemade veggie burgers

For more information contact me at rachel@livehealthynyc.com

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