Good morning! Just this past Saturday, I was sitting in my house (I live in NYC) and I looked out my window and saw snow! It wasn’t a full on snow storm but WTF! I mean, yes, it has been on and off cold, and I haven’t worn anything lighter than my winter sweaters, but could this spring get any more screwed up?!? During much of my shelter at home days, weeks, months (I have lost track) the weather here has been cold and not at all spring-like. I have been wearing comfy sweats, big winter sweaters and slippers. I shower every day and wash my hair and let it air dry. I have not worn any makeup as I have not had anywhere to go. But, last week when the calendar turned to May, I decided I had enough. I started getting dressed in jeans and putting on a bit of face makeup and doing my hair (ok, my roots are truly showing my natural colors but I am embracing the look!). I am still not going anywhere and while it doesn't feel like spring, I know that it’s coming and so must a healthy detox.
Here are a few things that I am doing to detox:
Drink water- water is key to flushing out your system, hydrating your skin for that warm-weather glow, and boosting your metabolism. Start by adding just two glasses to your daily routine — one when you first wake up and one more right before you go to bed. You'll automatically knock 16 ounces off your daily requirement and will begin and end your day on a healthy note.
Add at least one green veggie to every meal. Leafy greens are full of vitamins and minerals. Green veggies are also a good source of fiber — important for weight loss and maintenance because it helps to control your hunger by keeping you feeling fuller, longer. And even if you're not a huge veggie fan, there are so many delicious ways to prepare and enjoy them. Why not start the day with a green smoothie? Click here for a green juice that you can make yourself. Here are a few green veggies to try this time of year: Asparagus is in peak season now and besides being an antioxidant powerhouse, asparagus provides digestive support to the body. Asparagus contains inulin, a type of prebiotic that encourages colon health while also stimulating the growth of probiotics (good bacteria) in the body. All in all, this is a major win for your digestive system! Enjoy asparagus steamed, roasted or sauteed with a little olive oil. Click here for a great and easy recipe using asparagus and eggs. Artichokes are another vegetable that is in its peak in spring. The positive effects that artichokes have on the digestive system are many: studies show that the leafy veggie promotes healthy liver and gallbladder function because they are loaded with cynarin, which helps increase bile production (helping to get nasty stuff out of the body!), protects against indigestion, and stimulates healthy digestion. I simply steam artichokes and serve with a mustard vinaigrette to dip the leaves. Click here for a helpful way to steam an artichoke.
Don’t try to overhaul your diet overnite. Start with a simple, manageable rule: eat fresh fruits, vegetables and lean protein. And make a plan to stay away from sugar in the form of cakes, candy and white bread and pasta.
Exercise- Get up and move at least 30 min each day. Walk, run, bike, take the stairs- getting up and moving is crucial to slimming down and feeling energized.
Go to bed 30 minutes earlier than you normally do. Getting enough sleep is just as important as eating right and exercising. Try getting into your pajamas earlier which can help you to wind down and also try to power down all of your electronics at least an hour before bedtime helps in the wind down process. Try having a hot herbal tea as part of your nighttime routine which helps to relax the muscles in your digestive system and your body.
Want to learn more ways to detox this spring, contact me at rachel@livehealthynyc. I am happy to share my ideas for healthy living!
Vitamin F- Friendship
I am a big proponent of eating the right foods, staying hydrated by drinking plenty of water, daily exercise and making sure your body is well rested in order to perform at its best. All good ingredients for healthy living. I am also an advocate of taking supplements in case your diet does not provide you with all that your body needs. And I try my best to live this way. It has been during these past weeks that one of the most important vitamins that should not be overlooked is Vitamin F, for FRIENDSHIP.
There are a number of studies that highlight the importance of friends and good relationships to your health. And now, during this time that we are all staying home due to COVID-19, good friends are good for our health. Close friendships help to strengthen our immunity, keep our stress levels low, improve our self-confidence, increase our happiness and boost our overall health.
We have noticed that the way we spend time with our friends has changed over the past few months. We are not able to get together the way we once did- I can’t have lunch with my friends or stop by and sit in my friends kitchen and have a chat. My kids can’t go out to dinner with their friends or go out to a house party or a club (ok, I don’t miss waiting up for them to come home at nite!). While I can manage my own mani/pedi and I can pull my hair back in a pony tail, what I can’t give up are my friendships. I simply can’t do without my friends! And so we are finding ways to feel connected through technology (“zoom parties” are happening from book clubs to cooking clubs to cocktail hour and more) and “trunk parties” where we can drive to a friends house and talk through opening the car windows and “hanging out” for sure at greater than 6 feet to keep socially distant. While it’s a bit socially awkward when greeting my friends not to give a hug or a kiss, the true joy of seeing my friends (whether in person or by facetime) is just the nutrient that I need. I have needed more than ever during these weeks to laugh, cry, bitch about the laundry buildup, moan about the amount of meals I make daily, and exchange ideas for getting through these times. I am so thankful for the friends in my life! So take care of yourself during these unprecedented times by reaching out to your friends and making sure you are available for them to reach out to you!
PS- Check out my instagram (@livehealthynyc) page for some healthy recipes that friends send to me!
Foods for Strength
When I was a little girl my parents taught me nightly prayers and I say them every nite. I passed this prayer on to my children (as I write this I just asked them if they still say them and they do! I almost cried to hear this! Yeah, I am doing something right!). These prayers allow me to thank G-D for everything I have and I ask to give me and my family and friends strength through these challenging times. Until I sat down to write this I never really gave much thought to the fact that this nightly habit was something that was healthy. But it is. Prayer, coupled with healthy daily habits (healthy eating and daily exercise) keeps me pushing forward during these stressful times.
In case you are wondering what are some of the best healthy foods to eat for strength, it is important to include foods that are rich in zinc. A healthy amount of zinc in your diet has been linked to an improved immune system. Here are a few foods that are rich in zinc and will help to give your body and mind strength.
Try oysters cooked, canned, or on the half-shell — no matter how you serve them, you’re in for a tasty treat and possibly a stronger immune system to boot, thanks to their zinc content.
Crab and lobster are both excellent sources of zinc. Click here for a great crab recipe.
Beef, pork, and chicken are not only packed with protein — they provide a good amount of zinc. For the most nutritious cuts, choose lean meats such as 90 percent lean beef, pork tenderloin, and boneless chicken breasts.
Eat your vegetables! Mushrooms, spinach, broccoli, kale, and garlic contain zinc.
Legumes- Legumes like chickpeas, lentils, and beans are also very good sources of zinc. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits.
Nuts and seeds- Nuts and seeds are yet another great source of zinc that will also add some zing to your day. Toss an ounce of pumpkin seeds or pine nuts into a salad for a great crunch!
Whole grains- Whole grains offer a myriad of health benefits. Packed with fiber, vitamins, minerals, and zinc.
Chocolate- yes, dark chocolate is a source of zinc and the darker the better.
For more ways to keep your mind and body strong, contact me at rachel@livehealthynyc.com
Allergies in the Days of COVID-19
As the days turn into months (wow, have we already been sheltering in for at least a month!), the buds on the trees start to bloom and I see peaks of flowers popping up from the ground. I have a love/hate relationship with springtime and it’s just based on my watery eyes, itchy throat, coughing and sneezing. And during this exact time when COVID-19 is all anyone talks about, I have to admit I keep cross referencing the various medical journals to make absolutely sure it’s allergies. And so, if you are like me and share in seasonal allergies, there are things we can do to help manage these annoying symptoms and enjoy the beauty that nature provides during this time of year.
Take allergy medication- there is relief for us who suffer (just be sure to consult with your doctor first). And luckily, pharmacies are essential business so they are OPEN!
Exercise- Getting regular exercise and physical activity can help reduce your allergic reactions. And in moderation, exercise is not harmful to people who have allergies; it, of course, also boasts many other health benefits. Exercising indoors during peak allergy times is also a way to reap some of the health benefits. And since the gyms are all closed for now, there are many ways to exercise online. Core Power Yoga. Sixteen hour-long yoga classes, plus four meditations, on its website.
Echelon and Peloton. Both apps offer a wide variety of live and on-demand classes (yoga, dance, core, Pilates) in addition to the in-home Spin classes they’re known for. Both apps are free for 90 days. Barre3 and The Bar Method. The ballet-meets-yoga-meets-Pilates classes are free for 15 days. Daily Burn and Gold’s Gym. Miss gym classes? Try a 60-day free trial of the Daily Burn’s sleek at-home classes, with a variety of specialties such as postnatal. Or hit the 600 audio and video classes on the Gold’s Amp app, which is free until May 31.
Eat healthy foods- Adding certain foods to your diet could actually help relieve symptoms like the nose-dripping and eye-watering. From reducing inflammation to boosting the immune system, there are a number of dietary choices that may help mitigate the miseries of seasonal allergies. Here are a few to add to your diet:
Ginger- ginger can help reduce inflammatory issues like swelling and irritation in the nasal passages, eyes, and throat.
Citrus fruits- Yes, it’s an old wives tale that vitamin C prevents the common cold. But it may help shorten the duration of a cold and offer benefits for allergy sufferers. Eating foods high in vitamin C has been shown to decrease allergic rhinitis, the irritation of the upper respiratory tract caused by pollen from blooming plants. So during this allergy season, I freely load up on high-vitamin C citrus fruits like oranges, grapefruit, lemons, limes, sweet peppers, and berries.
Salmon and other fatty fish- Yeah! Another reason for me to eat one of my favorite foods! There’s some evidence that the omega-3 fatty acids from fish could bolster your allergy resistance and for those of you who suffer from asthma, it can help you too. So get your fatty acids by eating low mercury “fatty” fish like salmon, mackerel, sardines, and tuna.
Turmeric- Turmeric can be taken in pills, as an extract, as a tea and of course, eaten in foods. Turmeric is well-known as an anti-inflammatory powerhouse for a good reason. Its active ingredient, curcumin, has been linked to reduced symptoms of many inflammation-driven diseases.
Bee Pollen- Bee pollen in its natural form comes as small, crunchy pellets. You can add it to foods like yogurt, oatmeal, or smoothies. It can be ground down as a supplement powder or into a capsule. Bee pollen can have anti-inflammatory, antifungal, and antimicrobial, properties in the body. And it can be found in health food stores as well as your local farmers markets.
Stay safe and healthy and as always, I am here for you!
A New Day
I don’t remember how long we have all been living in quarantine and socially distancing ourselves from our friends and family. It feels a bit like a lifetime that we have had to adjust to this new normal. It’s like a bad dream that we keep trying to wake up from and yet I know I am trying my best to make the most out of a terrible situation.
When we first went into quarantine, I was so excited to take long showers and wear sweatpants and sweatshirts around the house. I didn’t have to wear makeup or even dry my hair! I then took action and went through all of my photos to digitize. I then started cleaning out my closets- that took some time! I found bags of soaps and travel lotions and plenty of slippers that I had hoarded over the years from hotels but no toilet paper or paper towel! Then I started scouring the web for healthy recipes that involved baking because it felt like the thing to do (I already love to make dinners so I needed something to do that wasn’t the norm- because this new life of ours wasn’t normal!). We made breads, coffee cakes, cupcakes and more! Then to counteract the amount of “healthy sugar” I was consuming, I tried multiple online exercise classes!
Ok, so now, as I write this to you all, I can not pretend, I need my life back, but just parts of it. I need the people who I care about and see on a regular basis back in my life, to see them in person, with hugs! And, sadly, not even my new love, Andrew Cuomo (who incidentally we all believe should be President!) can tell me when we will go back to “normal”.
So I give myself a swift kick in the butt and as I prepare to start this new week I will be preparing for the Passover holiday. I am with my husband and kids and we will share in breaking of the matzo (which by the way has been as difficult to find as toilet paper!) and we will set the table with familiar holiday foods. Click here for my delicious healthy macaroons. On Passover we ask a question “why is this night different from all other nites?”. We spend part of the meal thinking about this question but this year while “zooming” with my family and friends who can’t physically be at our table in person (as a result of “stay home”) this will indeed be a different night. However, it is no less filled with anything but love and healthy wishes. Like the cups of wine we drink on Passover, my family and friends sweeten my life and I am so very fortunate.
The same order that the sedar brings to our family year after year, this holiday allows me to develop a new order, a new daily structure- a healthy balance to my days. And I invite you to my table, as I will continue to experiment with healthy cooking and different versions of exercise and balance in mind and body. And I may even start wearing something other than my daytime sweats (although they are super comfy!).
The Quarantine 15
My daughter and some of her friends were scared that they were going to go to college in the fall and return home having gained the famous “freshman 15”. Today, I overheard her facetiming with her friends and they were afraid that they were gaining the “quarantine 15”.
You might feel that your nutritional needs have taken a back burner during these stressful and challenging days. You may have even given yourself a pass to sleep through your morning workout and you may have indulged a bit too much on the pasta or cookies and peanut butter that you stocked up on. Well, I am here to remind you that just because we are all in quarantine doesn’t mean we can lose track of our healthy lifestyle. Keeping your nutrition on point can help you sleep better, feel better, and stay in a better mood, not to mention help keep your immune system in fighting shape — all super important during this time of uncharted territory. Here are some easy ways you can keep your meals balanced, even if you’re stuck in the house for a couple of weeks (or longer).
Accept that your quarantine diet won’t be perfect- let go of the need for perfection or even near-perfection as it pertains to your diet right now. Stock up on your normal basics, and do the best you can. You may not be able to eat exactly the way you like but your body needs nourishment so fuel yourself with good healthy foods (even if it comes from a can or a box).
Challenge yourself in your own kitchen- look through your pantry and start using all of the ingredients you have stocked up on (but be sure to check the dates!). Remember those lentils you bought for a soup that you were going to make but never got around to? Well, now is the time to make soup. I discovered that coolest app called Supercook where you enter your ingredients and it makes a recipe for you!
Have a plan to tackle boredom and stress eating- to be fair, if there were ever a time to stress-eat, or eat out of boredom, it's now! Hold on as I am going to suggest that you “go for it”— as long as it’s a few times and not a habitual unhealthy coping mechanism. Foods that may not be the most optimal nutrition-wise are sometimes just good for the soul. In fact, research shows that eating a sugary treat like chocolate once in a while helps lift your spirits, while habitual sugar consumption may actually increase your risk for depression. But make no mistake, this is not to be done on a regular basis! Here are some things you can do to help manage your stress and fight boredom: meditate or pray, exercise, spend time outdoors (if you’re able to safely), keep a journal, play games with your kids or pets, start an art project, catch up on all the shows in your Netflix queue, clean out your closet, read a book or write one too!
Plan your meals- it's a great habit to get into, and it can help ensure that you’re strategically using the food you have. Your meals don’t have to be perfect, but try to plan each meal with a protein source (meat, eggs, or a vegetarian protein like tofu or peanut butter), a veggie (even if canned), and a starch (like sweet potato or whole grain bread). If you’re low carb or keto, skip the starch and double up on the veggies. Want some inspiration, check out my instagram story @livehealthynyc
Sticking to a routine of cooking and eating meals that are as healthy as possible given the circumstances and what we all have available will help your body in huge ways, keeping you feeling the best you can to tackle the coming days.
I am always here to help you stay healthy and well!
This Moment is Just a Moment
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!!!