Good morning! I know it feels like we’ve been here before as COVID-19 has monopolized our television sets, our screens and our every day lives. The surreal has unfortunately become all too real. And yet, we must go about our lives and find a healthy way to cope. It’s just that simple- it has to be. Here are a few tips to help you cope with the stress and feel healthy (they work for me so I am positive they will work for you- you just have to practice what I am outlining).
Breathe- Your breath will help regulate your anxiety. When you feel your anxiety begin to rear its ugly head, practice deep breathing exercises for 5-7 minutes. Your ability to breathe through it will help calm you. When I do this exercise, I try to visualize and imagine a balloon inflating and deflating.
Speak kindly to yourself- When you feel down, tell yourself that this feeling does not define you. Choose an empowering mantra or a motivational quote that speaks to you and practice saying it aloud or in front of the mirror (I speak to myself all of the time!).
These ARE challenging times- There is no denying that what we are experiencing is challenging. We can make small changes in our lives to help us feel more comfortable with ourselves and our worries about the future. Facetime loved ones, make healthy meals for yourself and your family, enjoy a book or a movie on tv or netflix, catch up on the things you constantly put off doing because you had no time. Time is what we have more of now, so use it wisely while we all stay home and take care of ourselves and our world.
Make this Monday morning a good one!
Ways to Keep Stress Low
Good morning readers!
During this unprecedented time in our life, I am taking this page to help all of us find effective ways of coping with this global crisis named COVID-19.
I personally have felt that it has been terrifying to learn that an illness such as coronavirus (COVID-19) is spreading across the globe. And these early stages of a pandemic can be especially anxiety-provoking. Unfortunately, during this time, we don’t know how widespread or deadly the illness is going to end up being. And we may have great feelings of fear, anxiety, sadness, and uncertainty - all which are normal during a pandemic.
Fortunately, being proactive about the foods you eat, exercise and your mental health can help to keep both your mind and body stronger.
Here are some ways to take care of yourself:
Reading the news from reliable sources (like the CDC) and avoid media hype and be sure to take breaks from the news. While it’s helpful to stay informed, it’s also important you don’t allow yourself to be bombarded with anxiety-provoking news all day.
Recognizing the things you can control, like having good hygiene- wash your hands thoroughly, practice social distancing, and avoid unnecessary travel.
Avoid the herd mentality. Many people may take action that doesn’t help. Be wary of jumping on a bandwagon. Just because other people are wearing masks or performing specific cleaning rituals (unless those things are recommended by the CDC) doesn’t mean it’s right for you.
Practice good self care- It is so important to eat well. Healthy foods (not greasy pizza and ice cream) will help you to feel your best. Take time to cook healthy meals (we can learn to cook as we watch many restaurants around us having to close) and feed yourself not your anxiety. Take comfort not in foods but in knowing you are keeping yourself healthy. Eating healthy also keeps your immune system robust.
Get plenty of sleep. Studies show that getting a good nites sleep fights off illness.
Engage in some exercise. If you are staying out of the gym, go for a run or a walk where you can safely practice social distancing. You can do situps and pushups at home and you can check out @sweatandthecity on instagram for a list of current streaming workout sites. As well as lululemon.com offers online yoga and meditation classes. This will help you to stay as physically and psychologically healthy as possible during stressful times.
Seeking professional help from a licensed mental health professional. Helping you manage your fears while also empowering you to make the best decisions for you and your family is what we are here for.
Please feel free to reach out (telephone calls, emails and facetime are the new normal!). I am here for you.
Good Vibes
Good morning Monday! I hope this week starts out well for you all! With the past few weeks having gone cuckoo (coronoa virus, the upcoming presidential elections, tornado in Tennessee and stock market decline), we could all benefit from some positive news and good healthy energy.
Staying positive can be tough. Positivity can start to wain when you are bombarded with a succession of negativity, failures, disappointment and heartbreak. Positive thinking is a mental and emotional state of mind that focuses on the good and expects positive outcomes. If you want to stay positive when facing challenges and negative situations, here are some things you can do to help revive your positive energy (note- there is not any order to this list):
Perform random acts of kindness- Finding ways to put a smile on the face of others affects you just as much as it affects them. It takes the focus off of you and your problems, and allows you to be a positive force in the lives of others. Do something good for others and it will make you feel good. I can guarantee that it will lift your mood, improve your self esteem and your self-worth. It will also serve as a small distraction from your current challenges.
Find nature- Research shows that revelling in the great outdoors promotes human health. I can’t say that I think living in NYC is the definition of nature but if you can get outside to a local park or even a car ride where there are trees and land, spending time in serene natural environments has been proven to lower stress levels, improve working memory and provide a sense of rejuvenation.
Laugh- Laughter truly is the best medicine for most of what ails us. Did you know that laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress. So I encourage you to find a way to laugh–often (go to a comedy club, watch a funny movie, get together with your friends and make it a game nite!)
Exercise- Getting sweaty is not just good for your heart–it’s good for your head too! Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise helps reduce anxiety and elevates your mood. When you engage in vigorous physical activity, the “feel good” brain chemicals (neurotransmitters, endorphins and endocannabinoids) are released that ease feelings of negativity. It distracts you from your issues, and it physically relaxes you.
Celebrate- I love a good celebration! Celebrating small victories is one of the quickest ways to give negativity the boot. Getting out of bed this morning is a win! Celebrate it. If you stayed in bed today and got a little extra rest–that too is a win! Instead of focusing on pending doom or sulking over losses–actively seek out and celebrate the things you do well and all the things you did get right today.
Oh Honey!
I love a good something sweet (yes, true confession) and would prefer it to be a healthy version of sweet (l enjoy a sweet apple in place of a candy bar). And while I do use splenda I also am very aware of the fact that it’s not healthy. And so I use stevia (a natural sweetener) in my coffee and tea but I also use honey and maple syrup (it’s a great vegan option!).
So, when I recently made banana muffins for my daughter (the recipe is on my website ) I was told not to use honey when baking. So, before you follow my recipe, read what I just learned.
Honey is a healthy alternative to sugar and artificial sweeteners. Honey has been used by humans since ancient times and contains vitamins, minerals, antioxidants and enzymes. Local honey (which I love!) can reduce seasonal allergies by exposing you to small amounts of flower pollens that grow in your area. Most supermarket honey is pasteurized or heated at a high temperature, thus killing off many of the raw enzymes that make it so healthy in the first place (this is why raw honey is the one to buy). When you heat the honey further (like I did in my recipe) by baking it at high temperatures for a substantial amount of time, some minerals will remain, but the living enzymes available in raw honey are all destroyed by heat.
So, what should you use when you bake? I like maple syrup for most baking, since I have learned that it can withstand heat and it retains some of it's beneficial minerals in the process. You can also use mashed banana or dates as a sweetener, and these will be more wholesome than a granulated sugar.
Whatever you choose for your sweet (whether raw honey, maple syrup or stevia) sweets can still be a part of a clean diet, as long as they are eaten in moderation and that you use good quality ingredients.
A New Diet
I am always surprised but never amazed when I hear about a “new” diet. Truthfully, I think it’s a marketing tool to promote authors as these “diets” are just a way of giving healthy eating a new spin.
The newest craze I just heard is “KETOTARIAN”. It’s the keto diet gone loosely vegetarian. While a typical keto diet may include large amounts of meat and dairy products like cheese and heavy cream, the ketotarian diet excludes most animal products with the exception of eggs, fish, shellfish, and ghee.
Like the keto diet, when following ketotarian, you need to restrict your daily carb intake to less than 5% of your calories. For many people, this works out to 25 grams of net carbs — total carbs minus fiber — or fewer. In addition, you should aim to eat 70–75% of your calories from fat and 20–25% of your calories from protein. Proponents of this type of diet say that it is an effective weight loss tool. They say that eating this way is highly anti-inflammatory, preserves your metabolic rate and keeps you feeling full, making it easier to restrict calories. The downside is it’s highly restrictive and may make dining out difficult to follow.
Wondering what you CAN AND CAN NOT EAT? You can eat a variety of fruits and vegetables on the ketotarian diet, as well as several vegetarian fat and protein sources. You should avoid starchy carbs, high carb fruits and vegetables, nightshades like tomatoes and peppers, dairy products, meat, beans, and animal fats on the ketotarian diet.
Here are some foods TO EAT:
Fruits: blueberries, blackberries, strawberries (although they should be limited)
Non-starchy vegetables: broccoli, cauliflower, zucchini, summer squash, cabbage, lettuce, greens, Brussels sprouts, avocado, green beans, mushrooms
Dairy: unsweetened nut milks
Proteins: hemp seeds, flax seeds, chia seeds, natto, tempeh, spirulina, nutritional yeast, peanuts, tree nuts, hemp protein powder, peas, eggs and fish (optional)
Fats: olive oil, coconut oil, avocado oil, nut butters, ghee (optional)
Here are some foods NOT TO EAT:
Carbs: bread, pasta, rice, oatmeal, tortillas, chips, crackers, cookies, cakes, pastries, ice cream
Fruits: bananas, apples, oranges, grapes, mangoes, cherries, pineapples
Starchy vegetables: sweet potatoes, corn
Nightshades: tomatoes, peppers, eggplants, white potatoes
Dairy: cow’s milk, ice cream, yogurt
Proteins: meat (beef, chicken, pork), beans, chickpeas, lentils, non-fermented soy products (tofu, black soybeans), seitan
Fats: lard, bacon fat, seed oils
Like any new “diet” be sure to consult with your physician before you begin. And for more information, feel free to contact me at rachel@livehealthynyc.com
Start Your Healthy Lifestyle Today!
Do you ever wake up and say “today is the day I am going to stop eating crap”. Here’s how your day shapes up: you have your healthy breakfast (I love overnite oats made with plant milk and non-fat greek yogurt, click here for a recipe) and then you sign up for your spin, yoga, boxing or pilates class. Your day is going strong, lunch too is great (maybe you have a sandwich or a salad, click here for a recipe) and then oops you forgot that you have dinner plans. Ok, you are still on track, you know you will have a healthy dinner. But what about having a drink or dessert (cause you know your friends will want to share a few desserts). Having the willpower or time to make sweeping lifestyle changes is not always easy as we all know. But the good news is that when it comes to losing weight, people who succeed the most often when they make small changes.
Here’s some helpful ideas for you to start healthy living:
Incorporate gradual tweaks to your lifestyle so that it will make it easier to maintain.
Focus on making one to two small changes at a time. These small changes will become a habit which will become sustainable!
Eat lean meats. Just because you're trying to stay healthy and shed a few pounds, doesn't mean you have to cut meat from your diet entirely. Try adding a leaner cut to your meal plan. For example, chicken without the skin, turkey, fish, low-fat dairy, eggs and soy products. And lean cuts of red meat, like sirloin, flank and round steak, are healthier alternatives to fattier cuts such as ribeye. And don’t forget about plant protein such as tofu, lentils and quinoa.
Eat good for you carbs! Not all carbs deserve the bad reputation they get. Complex carbs and carbs found in foods rich in fiber — such as vegetables and fruits, and whole-grain breads and pastas — are great for fueling your body and giving you the energy you need to get through the day. Eating high-fiber carbohydrates with protein can help stabilize blood sugar, which helps to minimize and/or prevent blood sugar highs and lows that often cause people to crave sugary foods.
Snack thoughtfully. It’s totally normal to need a snack (whether in the middle of the day or in the evening). Measure out portions using snack size bags so that they are easy to grab and you don’t end up eating a whole bag of popcorn or nuts!
I have so many more ideas to help you get healthy, but let’s not overload you all at once. When you are ready for more contact me at rachel@livehealthynyc.com
Love Thyself
I always say to be good to yourself first and then you can be good to others. These past two weeks my mother-in-law came to live with us. She had a knee replacement and she lives in a walk-up and it would have been impossible for her to recover in her home without being hoisted in like a piano! So, I made her recovery easier by turning my apartment into her rehab. I provided her with constant ice, medication, daily showers, home cooked meals, including arrival freshly brewed coffee, laundry service, movies on my ipad, coordination of daily therapists (OT and PT) and my own determination to get her back up on her feet (so she could go home!). Everyone, including my mother-in-law, said I was a saint. But the truth is, it came easily for me to do this for her. And in fact, I don’t think I am that unique in being able to do something nice for someone else.
Here are a few ways to practice “self-love”:
1) Focus on being someone who loves what you are doing. For example, you recently met someone. What is it you like about this person? Or you went to a meeting, what was it about the meeting that held your interest? Focusing on the positive experiences will lead you to a better place.
2) Make room for healthy habits. Start caring for yourself by eating healthy, regularly exercising, and engaging in activities that you enjoy not because you “have to,” but because you care about you. Create habits that are healthy, not just mentally but also emotionally.
3) Forgive yourself when things don’t go as planned. You may stumble, and you may fall, but that’s ok. You will be able to get up. Have compassion with yourself. Practice makes perfect.
4) Surround yourself with people you feel good with. Be with people because they inspire you and because they care about you and you feel you can be yourself.
5) By caring for yourself yout actions have a ripple effect on others.
As you start this week, “pay it forward”- you will make someone’s day as well as your own!
Super Bowl Foods Monday
While I know little about the game of football, I love the sport of watching a good game! Super Bowl Sunday is indeed a highlight in my house! And for many people who go to a Super Bowl party, the highlights are the commercials, the half-time show and the drinks and foods that are served.
So, did you over do it at the party you were at last nite? Did you drink too much or eat foods that you wished you hadn’t? Well you are not alone, many people over did it too (Super Bowl Sunday is the second biggest day of eating after Thanksgiving!). Here’s how to detox today:
Get rid of leftovers!
Drink up. Water to start the morning. Stay away from juice as the acid from the citrus could also irritate your stomach.
Eat a healthy breakfast. Eggs, which contain vitamin D, are a good source of protein. A whole grain carbohydrate like a whole grain bread or muffin, healthy source of fat like avocado or nuts, vegetables (maybe in an omelet) and fruit could all be part of your morning.
Have a soup for lunch. The fluid and sodium can help rehydrate and combat fatigue caused by dehydration.
Incorporate vegetables throughout the day. I love the cruciferous family, including broccoli, cauliflower, brussel sprouts and cabbage are great as they will support a natural detox. Antioxidants, like those found in strawberries, also help repair damage from overeating and over drinking.
Get your game on today to a healthy start of your week! For more ideas contact me at rachel@livehealthynyc.com
What Foods to Eat Pre- Post Workout
What foods should you eat before you workout? To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise. You need quality carbs, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like whole grain breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles. You also need fluids, or your body will have a hard time performing at its best. But, given that we lead busy lives, planning to eat a meal a few hours before our workout is not always possible. So, learning to know your body is the best way to tell what you should be eating before a workout.
Some good suggestions for foods to eat pre-workout:
An energy bar
A banana, an apple or other fresh fruit
Yogurt
A fruit smoothie
A whole-grain bread with low fat cottage cheese or turkey
A low-fat granola bar
A peanut butter sandwich
Sports drink
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:
Yogurt and fruit
Peanut butter sandwich
Low-fat chocolate milk and pretzels
Post-workout recovery smoothie
Turkey on whole-grain bread with vegetables
Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.
When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can adjust your diet for optimal performance.
For more information, contact me at rachel@livehealthynyc.com
Healthy Breakfasts
Eating breakfast is the easiest way to start your day and get on the right track! Especially when you’re trying to lose weight, breakfast can set the tone for the rest of your day. Eating the right foods at the start of your day can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.
Here are some ideas for breakfast foods that are great to eat and will help you lose weight.
Eggs: Eggs have a high protein content and may reduce appetite when eaten with breakfast to give weight loss a serious boost. Choosing between eggs or a bagel? No contest! Studies found that replacing a bagel breakfast with eggs resulted in 65% more weight loss.
Wheat germ- Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.
Bananas- If you have a sweet tooth in the morning, well then, bananas are the right food for you as they are high in fiber and low in calories. Here’s something interesting, less ripe bananas (the greener they are before turning that pretty yellow) are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat. Not a fan of green bananas? Use them in smoothies for a hearty dose of resistant starch.
Greek yogurt- Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.
Smoothies- An easy idea for your on-the-go day. You can customize your ingredients and tailor your drink to fit your personal preferences. For example, filling your smoothies with veggies and low-calorie fruits (like kiwis and berries and green bananas) can boost fiber intake to help you feel fuller longer.
It is easy with the right foods and a touch of preparation you can make a difference when it comes to your weight loss. By eating a healthy breakfast everyday you can make it easier to curb cravings and stick to your weight loss goals. Just remember, eating healthy doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help lose weight quickly.
For more ideas contact me at rachel@livehealthynyc.com
Air Fry
My mom has every kitchen gadget from a crockpot to a pressure cooker and just today she bought an air fryer! And she doesn’t even cook (that often!). I asked her why she needed it? She said it will make fried food healthy. And if you know my mom well she is a southerner by birth, and for sure at heart, and she loves fried food (and I am not shaming her. It’s just a fact!).
What do we think about this newest kitchen appliance, the infamous AIR FRYER?
Air fryers are a route to making and enjoying fried foods without the adverse health effects of oil-fried foods. Air-fried foods have a lower fat content than deep-fried foods, which means they may be more healthful. However, I believe that this cooking method should not to replace traditional, healthful methods of preparing foods, such as roasting and grilling.
Air fryers work by circulating hot air around a food item to create the same crispiness as in traditional fried foods. Air fryers accomplish this by removing high-fat and high-calorie oils from the cooking process. So, this is a good thing. But, there are critics who state that air fryers can create harmful cancer causing compounds of which more research should be done.
Air fryers are capable of making foods that are healthier than deep-fried food, but please keep in mind that fried food is still fried food!
PS-My mom returned it! LOL!
For more information, contact me at rachel@livehealthynyc.com
Healthy Carbs 2020
I am a list person. Making a “to do” list helps me to keep order to my crazy busy day/week. Many of my clients ask what are good low-carb vegetables to eat. In efforts to help remember the good low carbs to eat, I encourage you to keep this “list” handy, easily accessible, so that you are always in the know (and when you are unsure, you can quickly glance at the list).
Eating vegetables are always a good idea. Who ever gained weight by eating vegetables? But, not all veggies are created equal. Here’s an easy way to remember what is a good low carb vs a good high carb: vegetables that are grown above ground are low in carbs and can be eaten freely. Vegetables that grow below the ground (think root vegetables like potatoes and carrots) contain more carbs (they are still good for you but you just have to eat these in moderation).
These 10 veggies are great low-carb veggies:
Cauliflower- It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
Cabbage- As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer.
Avocado- My favorite! Although technically a fruit, avocados are typically consumed as vegetables. Although avocados are a fairly high-calorie food, they may be beneficial for weight management.
Broccoli- Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It's also thought to protect against several types of cancer, including prostate cancer.
Zucchini- A popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten. In contrast, winter squash (think acorn squash, spaghetti squash, and butternut) comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.
Spinach- Cooked spinach, while still better for you than not eating it at all, contains a few more carbs than when you eat it raw as the carbs become more concentrated as the leaves are cooked down and lose their volume.
Asparagus- Raw or cooked it provides lots of rich vitamins that help fight against certain types of cancer.
Kale- It's loaded with antioxidants, including quercetin and kaempferol.
Green beans- sometimes referred to as snap beans or string beans. They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.
Brussel Sprouts- tasty cruciferous vegetable.
A few other vegetables to add to this list are: eggplant, cucumbers, tomatoes, celery, radish, mushrooms and bell peppers. There are many ways to eat these vegetables and for ideas, contact me at rachel@livehealthynyc.com
Happy New Year 2020
Wishing everyone a happy and healthy New Year!
Happy Holidays!
Wishing everyone a happy and healthy holiday!!!
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?
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.
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.
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:
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!)
Eating only fruits and vegetables during the day and then eating one large meal at night.
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.
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.
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:
Promotes weight loss
Reduce inflammation
Improves blood sugar
Keeps your heart healthy
Protects your brain
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:
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).
Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
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.
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.
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.
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:
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.
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).
Flowers- buys some flowers for yourself! Did you know that keeping fresh flowers at home does wonders in keeping away anxiety and negative moods.
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.
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