Healthy Snacks

During this COVI-19 pandemic, while we were in lockdown, in my house cooking became a major activity. Not just for making meals but for baking snacks. Snacks are defined as small amounts of food eaten between meals. Some fitness trainers and nutritionists say snacks are essential for both weight loss and maintaining weight. But is snacking actually beneficial for health and nutrition? I believe there is not one answer- it depends entirely on the individual and his or her needs. 

During these past 7 months, I have noticed that with more people working and schooling from home, snacking is at an all-time high. While snacks may help manage hunger between meals, they may also lead to overeating and weight gain. When thinking about whether snacking is for you, it is important to think about your own nutritional needs, the timing of your daily meal schedule and your own health and fitness goals.  

If you are nodding your head as you're reading this because you have been snacking more and gaining weight, I have some healthy snack options to share with you.

1. Create your own trail mix by combining raw unsalted nuts, seeds, dried fruit, and even dark chocolate. (Tip: Portion into ¼ cup serving sizes). I like to make a big bag and store it for future days. I also like to add some fresh fruit (cut apples or berries) when eating the trail mix right away.

2. Blend a smoothie using frozen fruit with Greek yogurt and milk of choice (Tip: Add some spinach or kale or avocado in for a sneaky serving of vegetables).

3. Make a dip for your veggies using cottage cheese or Greek yogurt with dried spices and herbs. 

4. Create deli meat “roll ups.” Spread meat with low fat cream cheese or string cheese (Tip: Add bell pepper, cucumber, or pickles for a nice crunch).

5. Make homemade hummus- Blend garbanzo beans with lemon, olive oil, and garlic.

6. Slice up some banana or an apple and eat with natural nut butter.

7. Hard-boiled eggs make a quick protein-packed addition to any snack. (Tip: I make a large batch in advance. Hard-boiled eggs with their shells still on can be refrigerated for up to 1 week).

Don’t let this pandemic get in your way! Want to focus on a healthy plan, contact me at rachel@livehealthynyc.com 

Foods to Heal You

When I don’t have enough sleep, my skin breaks out. When I am stressed, my skin breaks out. When I am rested and healthy, my skin looks great. Yes, my skin is a message board for the way I feel. There is a strong link between your body and your diet. And your skin is your body’s largest organ and what you put into it has an impact on how you feel and look. 

It is important to note that everyone’s body is unique and what works for some may not work for others. For example, some individuals can tolerate dairy and eggs while others can not. But, overall, in order to feel better and to look better there are some foods to stay away from (or at least seriously limit) and other foods to enjoy in abundance.

1. Stay away from refined sugar. You are better off enjoying the sweet taste of fruits and vegetables. Once your body “gets used” to fruits and vegetables, you won’t even want a candy bar.

2. Limit alcohol consumption. You know how you feel when you have had one to many drinks. And it shows on your face too. Need I say more?

3. Increase the variety and the amount of vegetables at every meal.

4. Reduce simple carbs and increase whole grains like oats, brown rice and pasta made with whole grains or vegetables.

5. Increase the use of anti-inflamatory spices such as ginger, turmeric and cinnamon.

So, how to incorporate healthy foods into your everyday diet? Here are a few ideas:

• Green breakfast smoothie-  Combine and blend : 2 stalks of kale (leaves only), 1 cup coconut water, 1 cup spinach, 1/2 green apple, 1/2 banana, juice of 1/2 fresh lemon, 2 tablespoons chia seeds, 1 handful fresh mint leaves, 1 handful ice cubes

• Detox Salad- 1/2 red cabbage, shredded, 1/4 white cabbage, shredded, 1 carrot, grated, 1 cup steamed broccoli, 1/2 cup spinach leaves or rocket leaves, 4 walnuts, 1/4 cup fresh spring onions, chopped, 1/2 avocado, sliced, 1/2 cup fennel, sliced, 1/4 cup parsley, roughly chopped, 2 tablespoons mixed raw seeds, 1/2 pear (optional) Dressing Ingredients: 1 teaspoon turmeric, juice of 1/2 fresh lemon, 1 Tablespoon Dijon mustard, 2 tablespoons apple cider vinegar, 1 teaspoon tahini, 1 teaspoon raw honey, Himalayan salt and ground pepper, to taste

For more healthy ideas and ways to keep your skin glowing, contact me at rachel@livehealthynyc.com

Fall is Here!

Even though I feel like I am constantly living in a state of “groundhog day” I know that time is not actually standing still. And while the days are still sunny, the weather is starting to turn a bit cooler and fall vegetables are beginning to sprout. I love the many different foods that each season has to offer! I believe that seasonal food is fresher, tastier and more nutritious than food consumed out of season.

There are so many reasons why eating seasonal is important. Here are a few:

1. Purchasing locally grown foods helps support local farms and maintains farmland and open space in your community.

2. Local food supports the local economy. 

3. Local growers can tell you how the food was grown.

Eating “seasonal” also provides our bodies with nutrients it needs. For example, ever wonder why during the summer you crave watermelon and salads? Well, as we are outside in warmer temps, we are most likely being more active and thirsty as a result from running around. So, it makes sense that foods like watermelon, berries and cucumbers are hydrating. And then when the weather cools down, we probably crave fewer melons and salads. And our bodies gravitate toward warming foods such as vegetable soup, stews, grains, nuts, and avocado (well my body always loves avocado regardless of the season!). When we eat seasonally, consuming fruits and vegetables at the time nature gives them to us, our bodies benefit by becoming stronger, healthier, and happier. 

Here are some great fall fruits and veggies and recipes to add to your table as the calendar moves us forward. Click here for a salad with kale and apples that won’t disappoint you.  Want to warm up your home and heart during the cooler days, click here for a hearty roasted root vegetable stew.  Looking for a healthy sweet. Try clicking on here for this blueberry lemon loaf. 

Want to learn more ways to eat healthy as the seasons get underway, contact me at rachel@livehealthynyc.com I am always happy to hear from you!

Labor Day 2020

Stay healthy this holiday.

Remember to take time for yourself.

Breathe and restore balance into your days.

xx, Rachel

Easy Dinners

Now that both of our kids are away at college, I am having a hard time wanting to turn on the oven or the grill to make dinner for me and my husband. Not because we have lost our appetite, it’s just too hot to cook! We are not the type to eat a bowl of cereal for dinner, we still want a meal. And as summer is coming to a close, we still want to enjoy the delicious flavors of the fruits and vegetables that still scream summer. So, I am cooking what I call “no cook” meals. They are easy and delicious and of course healthy. 

1. Crab, tuna, shrimp or lobster salad in crunchy lettuce wraps. This is easy to make and not alot of fuss. You can either pre-buy the salads or make them yourself with simple ingredients (low fat or vegan mayo, dijon mustard, fresh herbs) and rather then ciabatta bread or a hero, use boston or romaine lettuce to “hold” the salad. I love a side of corn and if you don’t want to grill or boil it you can use your microwave to cook the corn. And any leftover corn can be sliced off the cob and tossed into a salad for another meal.

2. Simple chickpea, avocado, cucumber, tomato and feta salad. I love this salad and found the recipe on a blog called “The Picky Eater”. Click here for the recipe. I would add some fresh watermelon to the salad. Also, while the beans are protein, my husband needs either a meat of some kind. An easy answer is to buy a pre-made rotisserie chicken and slice it off to add to the salad.

3. Cold poached salmon with cucumber salad. If my mother-in-law wrote a cookbook, this would be included. She makes a fantastic cucumber salad that my kids love and she taught me how to poach salmon. Her way of making it isn’t complicated but it’s more intensive than Martha Stewart. Click here for the salmon recipe. And click here for the recipe for the cucumber salad (my mother-in-law uses rice wine vinegar and dilutes the dressing with some water). 

Stay healthy and happy! For more ideas and inspiration, contact me at rachel@livehealthynyc.com

Should You Eat Corn

I have always loved corn- canned corn, frozen corn and corn on the cob. I was saddened to learn that corn was not on the “approved” list. I learned that it was a starchy food with a higher glycemic load, producing frequent, intense blood sugar spikes after it has been eaten (diabetics be aware of this). So, I gave it up. This was a dumb idea. If you find yourself thinking that this may be you too, I encourage you to read on as I reexamined this vegetable. 

Corn has so many health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. While a lot of corn is genetically modified, if you eat it locally, it is fresh from the crop and healthy. And late summer when it is at its peak is the perfect time to enjoy this vegetable.

Want to enjoy corn, do so in moderation. I suggest a good way to do this is to  fill your plate with greens and leafy veggies along with a lean protein.  One of my favorite chefs is Ina Garten- she uses fresh garden vegetables and makes dishes that are always tasty. Click here for a healthy recipe using corn from the farm. 

For more easy ways to enjoy healthy corn, contact me at Rachel@livehealthynyc.com

What to Bring to College

My kids are both leaving for college and so are many others. Hopefully these past few months in quarantine have allowed them to eat healthier and exercise. I know many young adults were busy in the kitchen learning to cook for their families and themselves. As well, many young adults who couldn’t go to the gym or take their usual fitness class viewed online exercise programs to get fit. 

In efforts to keep your kids healthy (yes, make sure they pack plenty of disposable face masks, hand sanitizer and wipes), encourage them to continue to eat healthy and exercise often. Being on their own is not permission to grab-and-go fast food or sit in their dorms snacking on chips.

Here are some essentials I am encouraging students to pack with them :

1. Resistance bands for exercise. You can buy easily on Amazon. Click here for the link. And click here for another link. 

2. Water bottles. It’s so important to stay hydrated and most campuses are “green” and have water filling stations. A great water bottle makes it more enjoyable to drink. You can buy easily on Amazon. Click here for the link. And click here for another link. 

3. Protein bars. I love a snack to lift me through the day and often kids on the go don’t have time to prepare a healthy snack the way they did when they were at home. These bars are easy and satisfying and among the healthiest. Click here for a link. I also love this bar for something that is a bit like a chocolate bar. Click here for the link.  

4. Smoothies. Everyone was making a healthy smoothie during quarantine months. It’s easy to make and tastes great. In college, you need a blender, some protein powder and some fruit. Fruit may be easier to come by than you think- grab a banana or a cup of berries from the dining hall to bring back to your room. The Magic Bullet is really great and no mess (important for dorm life!) Click here for the link for the blender.  While there are many protein powders on the market, I love Jay Robb’s powder. It comes in a variety of flavors. Click here for the link. You may want a blender bottle to keep the shake together once you have made it. Click here for the link. 

5. Snacks. Everyone needs a snack during the day or late night study times. But just be aware that calories, no matter how healthy can add up. So snack mindfully. Want a crunch. Try these fun individual packs and click here for the link. Or in the mood for a cracker, try these and click here for the link. Also, click here for another type of cracker that is loaded with good for you seeds. Want a chocolate chip cookie, click here for the link. I love the combo of nuts and dried fruit when I need a bit of energy, so click here for the link. I love a bite of granola and these hit the spot so click here for the link. Need a chocolate fix? These candies are really “unreal”! Click here for the link.

There are many more ways to stay healthy during the college years. For more ideas contact me at rachel@livehealthynyc.com

Sleeping at Night

Do you ever have trouble sleeping at night? Well, it may not actually be the stress of COVID or the state of the world or even your teenage kids that are making you toss and turn. But, simply it could be the foods that you eat before bed that is the culprit.

Ok, you probably know that pizza and and fries are not the healthiest of choices. Spicy nachos or pints of ice cream will likely leave you feeling bloated and uncomfortable and sleeping won’t be easy. 

Here are a few foods that you should stay away from before sleep.

1. Hard cheese: Cheeses higher in saturated fat such as swiss, cheddar, blue, and parmesan can be challenging to digest, especially when you're laying down. Additionally, laying down too soon after eating cheese can make it easier for acid reflux to happen, causing discomfort and burning in the chest. If you do love cheese, have it earlier in the evening, at least 4 to 6 hours before bed. When my kids were small, and to this day (or night) my family loves a warm glass of milk at night. It really can help you fall asleep as the amino acid tryptophan helps relax you.

2. Dark chocolate: A better alternative to cheesecake, but beware of the caffeine. I am always amazed at my mother-in-law who can have an espresso at the close of dinner.  Some of us are genetically fast caffeine metabolizers, and others are slow metabolizers—meaning caffeine stays in the body longer and has more side effects. Did you know that it takes 6 to 10 hours to eliminate caffeine, so if you want a piece of dark chocolate have it no later than noon to four pm (for a 10 pm bedtime). Unless you're sure you're a fast metabolizer, stay away from the dark chocolatey stuff. Want a sweet? A glass of dark cherry juice with a few walnuts is a good option. This combination provides melatonin to help regulate sleep and promote drowsiness.

3. Hamburgers- Beef is an excellent protein and iron source. But the protein and fat in the typical burger can take a while to digest. For a leaner protein alternative, try grilled chicken or turkey breast, which has way less saturated fat. 

4. Matcha- I love a good hot or iced matcha. But, not at night. Matcha is a powdered form of green tea and has a pretty green color (love all the instagram posts!) and is loaded with antioxidants. The drawback is that it is loaded with caffeine and doesn’t help you to sleep well at night. Try pistachios (green too!) which contain antioxidants, as well as monosaturated fat, protein, and fiber- all ingredients which can keep you fuller longer and keep you from waking up hungry.

5. Snack foods- Foods like popcorn and pretzel and roasted salted nuts are not good for helping one to sleep. After consuming sodium-rich foods, you are likely to be thirsty which makes you drink more before bed and therefore interrupts your sleep with bathroom runs. Need a snack, try an apple and peanut butter (or another nut butter) as this snack will keep you feeling full throughout the night.

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

Thinking about Traveling

August is here, and I am starting to think about driving Maddie (our daughter) to college. We will be driving from NYC to NC. The last time I took a road trip was 32 years ago with Peter (then he was my boyfriend and now he’s my husband) and fast food was our staple as we drove xcross country. This time will be very different! I am already thinking ahead to how we will pack the car (from her bedding to her clothes) and a big part of this 9hr drive will include a cooler filled with healthy foods and snacks. I know I am not the only one with a college age child who will be driving to school this month. And there will be others who will be flying. But however you get to your destination, I hope these ideas will help us all keep healthy and fit.

1. Hard boiled eggs

2. Fresh fruit (apples, bananas, cherries, grapes)

3. Dried fruit and raw unsalted nuts

4. Protein bars

5. Granola

6. Greek yogurt

7. String cheese

8. No-bake protein balls (click here for a great easy recipe)

9. Hummus and pre-cut veggies

10. Pita pocket sandwiches (pack with tuna and spinach and avocado or mozzarella and chicken and basil)

I believe that the healthier you snack and plan ahead, the more you’ll be able to enjoy your trip. When you’re giving your body the nutrients it wants and needs, it will give you the energy and happiness you want and need in order to enjoy your trip to its fullest (and hopefully without too much bickering in the car).

Snacking the Right Way

As we have all been at home during this pandemic, we have a lot of time on our hands that may lead us to stray from our goals of healthy eating. Even for me, it’s easy to wander into the kitchen for an unexpected snack in order to relieve stress or boredom. Snacking- it can be the one downfall for those trying to lose weight. You may actually get hungry post lunch and want something crunchy. You're trying to be “good” so you grab a handful of popcorn but a short while later you realize you are still pretty hungry. That’s common as you need to snack with purpose and there are a few guidelines to the right type of snacks that will actually fuel you. Here is a formula that I have for building a healthy satisfying snack. It’s the 1:2:3 rule for building a perfect snack: 

1. Healthy Carb

2. Healthy Fat

3. Lean Protein

If you have all 3 ingredients in your snack, you will have built a healthy snack that will keep you feeling satisfied.

Here are some examples of snacks you can have:

1. Carrots (celery or pepper) and hummus

2. Apple (or banana or berries or kiwi or mellon) and cheese or nuts

3. Granola and yogurt (or smoothie)

4. Edamame and hard boiled egg

5. Whole grain bread and avocado

Remember to portion out your snack as it’s just a snack and not a meal. As well, stay hydrated- often we think we are hungry when we are really thirsty and our body doesn’t recognize the difference at the time you start snacking. I always keep a bottle of water with me wherever I am. Equally as important as being prepared to snack mindfully at home, when you are out and about, plan for the need to snack. Throw something in your bag that has the 1:2:3 ratio (for example, some fruit and nuts are always a good and easy go-to).

For more information and ways to stay healthy I am here to help! You can reach me at rachel@livehealthynyc.com

Weight Loss Done Right

There is not a magic way to lose weight. It takes work. And it’s constant. Similarly, for those who need to gain weight, it takes work too. This is not meant to discourage anyone. It’s a matter of fact- if you want to achieve goals, you have to set them and work towards achieving them. It’s not about drinking celery juice every morning or eating a breakfast cookie. There are real smart ways to lose weight effectively and I am going to share with you a few simple tips that you must follow religiously in order to achieve your goal.

1. Keep a journal. You bite it, you write it! I have said this often- numerous studies have shown the effectiveness of food journaling for weight loss. And, not just the foods you eat, but write down your thoughts- it is true that our eating habits are usually connected to our emotions — whether we realize it or not. And so when you start journaling you can see patterns in when you eat, what you eat and how you eat (fast, slow, with others, alone, late at nite, etc). 

2. Pick a set time to exercise each day. Exercising consistently at a certain time each day may help you successfully lose weight and maintain weight loss. 

3. Reorganize your plate. There are many different theories out there in the “diet universe” where some say eat more protein, some say eat more fat etc. I believe if you load up your plate with ½ veggies, ¼ whole grains and ¼ protein you will lose weight. Just be careful, potatoes, corn, and peas are starchy vegetables, so they go in the grains category.

4. You don’t have to clean your plate. No matter how delicious it is, eat just 80% and leave back the rest to bring home for the next day. Don’t eat until you are stuffed. Eat until you feel just 80% full.

5. Keep unhealthy foods out of your home. If you can’t see it, you can’t eat it. Instead of chips and cookies, keep convenient and easy-to-prepare items at close reach. Such items include nuts and seeds, precut fruit and vegetables, string cheese, edamame, eggs, salmon, and yogurt. 

There are a few more key “ingredients” to helping you to lose weight- STAY HYDRATED, GET ENOUGH SLEEP, AND DON’T SKIP MEALS.  Your body often tells you what you need, you just have to listen and learn and follow through. When you start to see the success of what you have been practicing you will smile with confidence and know you have taken the right path!

For more information and guidance, reach out to me at rachel@livehealthynyc.com

Anti-Aging Foods

The other morning I was getting dressed and listening to a news show about sun and skin care and I asked myself why I didn't listen to my mother more when she told me to wear sunscreen. As a teenager in the 80’s I made a sun reflector out of an old record album (you remember how we did this by using tin foil to cover) and slathered myself in Johnson’s baby oil and as I sat outside and baked in the summer heat. Thinking back I can not believe my mother did not just lock me in my bedroom where I could whine to my girlfriends talking on my pink princess phone. But then again, would I have listened? Eventually we all learn. As I watch my children I think they are so much smarter than I was at their age. They use sunscreen! So, as I was listening to the reporter talk about what products are best to use to prevent fine lines and sagging skin, I started to think that it isn't just about skin care products that we use but it's also the foods we eat.

Yes, genetics and climate play a large role in how our skin ages but so does the foods we choose to eat. When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our skin radiates. While I am a big fan of face and body moisturizers (I religiously use face cream day and night as well as a body moisturizer), we have to eat right to look our best. Want to learn what are the best foods to eat to prevent aging, read on!

1. Watercress- A hydrating leafy green, that may boost immunity and aid in digestion.

2. Red bell peppers-They are high in vitamin C which is good for collagen production and they also contain powerful antioxidants called carotenoids. These are plant pigments responsible for the bright red, yellow, and orange colors that you see in many fruits and vegetables and they have a variety of anti-inflammatory properties that may help protect skin from sun damage and pollution, and environmental toxins. I like to slice them for a snack and dip them into hummus.

3. Papaya- This fruit is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. I love to squeeze a lime over a big plate of papaya for a snack during the day. 

4. Blueberries- Who doesn’t love this fruit in their breakfast bowl or smoothie? This fruit may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.

5. Avocado- This fruit is high in inflammation-fighting fatty acids that promote smooth, supple skin. Avocados also contain a variety of essential nutrients that may prevent the negative effects of aging.

These are only some of the foods we can eat to help our skin look great. There are a lot more! And you don't just have to eat them raw. There are plenty of creative ways to cook with these foods and have healthy colorful meals. And while drinking from the “fountain of youth” would be a great cocktail, the reality is you can look as good as the healthy foods that you eat! Want to learn more, contact me at rachel@livehealthynyc.com

Healthy Eating Tips

While in “quarantine” the stress of daily life has mounted for all of us. Many either have eaten ALOT or didn’t eat AT ALL. For some it was hard to find a balance. As the weather is warmer and we feel a bit less restricted, the importance of eating well is pressing. Now is the perfect time to both learn and practice healthy habits that hopefully will last a lifetime. Feeding your mind, body and soul is ALWAYS important. More than ever, as I work with young adults helping them prepare for high school and college (where their choices are their own) giving them the tools to do this is very important.

Here is a “cheat sheet” to get you started and to practice and prepare:

1. Set an eating schedule. Set a schedule to help prevent random snacking. Whether you are a 3 or 5 meal a day person, make a plan for when, where and what you will eat. And maybe you want to set your alarm on your phone to remind you of when you need to eat so you don’t get “hangry” or end up eating what you shouldn’t.

2. Don’t skip produce. Lucky for us all, the weather is warm and the produce is at it’s peak for variety and sweetness. Eating fruits and vegetables actually make you feel happy!

3. Stay hydrated. Go easy on caffeine- it’s easy to drink coffee and tea all day when you think you need to keep going, but don’t forget about WATER. When you find that you are stressed and constantly going for food instead, stop yourself in your tracks! Take a glass of water and listen to your body to see if you are truly hungry. If that does not work, try removing yourself from the kitchen. Find a task that will distract your mind and your hands.

4. Load up on Vitamin C. Supporting our immune system goes beyond drinking orange juice. Other food sources of vitamin C are strawberries, broccoli, brussels sprouts, kiwi and just eating the orange itself! Have you heard of Kefir, it’s described as a yogurt drink, and it has been shown to support our immune system as well. Give it a try in your next fruit/veggie smoothie.

5. Eat Mindfully. It’s easy to wander in and out of the kitchen all day and graze on whatever you have stashed up. However, this can also lead to overeating and weight gain. If you need a snack, make it a healthy choice that you have thought about (I love fresh crudite and hummus or a fruit and a small handful of raw nuts). 

Feel free to contact me to help you learn and practice and enjoy a healthy lifestyle!

Freshman ?

Just north of 30 years ago (oh wow!), far away from home in the land of dairy, I graduated from college. My memory may be a bit fuzzy (lots of time has gone by since those fun days) but I can still remember the day I came home from school after finishing my freshman year. I  had gained the “freshman 15”!  Looking way back, it was the muffins we ate every morning (in the 90’s we had been told “bran” was healthy) and the hot chocolate we added to our coffee, and deep dish pizza…yes, those calories all added up. And I wasn’t alone. Many of my friends were in the same boat that I was in. In unity we made a pact to exercise more and eat healthy. It was easier to have friends who I could confide in and make a healthy program with. 

For many young men and women, going off to college is the first time they experience choosing their own foods and for some, even learning to cook for themselves. While going away to college can be exciting it can also be filled with challenges that can be stressful  as they may have to navigate new surroundings, make new friends, handle a busy workload and some may work a partime job to help with their finances. 

As I have been working  with many young adults over the years, I am encouraged by their knowledge and skill set and their desire to learn how to eat healthy and live a healthy lifestyle. As colleges have begun to announce their plans to reopen in the late summer, now is the perfect time to start preparing our children to make healthy lifestyle choices that will support their growing mind, body and spirit. I am here to help guide them. I can offer virtual sessions while we are all still in quarantine to help them develop skills necessary to eat right and stay healthy for when they head off to college or for some who are going to be returning to college. Feel free to contact me at rachel@livehealthynyc.com if you would like to start a plan.

Are all Salad Greens Created Equal?

I love a good salad but I have to admit, I am a bit picky on the type of greens I use to make my salad. Not all salad greens are created equal. Some greens are great for your health while others are nutritionally boring. When choosing your green base for your salad, the darker the leafy green, the better it is for you. Does it make a difference whether you eat them raw or cooked or juice them? Just eat them or drink them any which way!

Here is some information that I have curated for you about your greens:

1. Kale- so healthy and has lots of vitamins including vitamin A which which helps maintain good vision, a healthy immune system. It also contains a good amount of vitamin C which is great for your immune system as well as vitamin K which creates proteins necessary for normal blood clotting, builds stronger bones.

2. Spinach- an excellent source of vitamin C, iron and fiber and it contains more folate than any other green (which by the way helps convert the food you eat into energy and produces healthy red and white blood cells). 

3. Beet greens- Ok, I am going to admit that before I started my research I would chop the big leafy greens off of the beets and throw them away! Not any longer! Beet greens contain a ton of vitamin A and vitamin K. 

4. Swiss chard- this is a relative of the beet family, chard tastes similar to spinach, and it’s growing in popularity. Try combining chard with a few other greens to make your own mix.

5. Dandelion greens- these greens are more than weeds and if you can find them (try your green market) they are an excellent source of B6 which helps the body convert food into fuel, metabolize fats and proteins, maintain proper functioning of nerves, and produce red blood cells. As well as these greens are a good source of  calcium and iron. As well they’re also high in prebiotic fiber, which helps to nourish the good bacteria in the microbiome.

6. Romaine lettuce- this is a very popular salad base. While on it’s own it has a good amount of vitamins and minerals, try to mix it with spinach and kale to give it a bigger punch! 

7. Red and green leaf lettuce- bright and cheerful and mild in taste but low in fiber. Great to add to top off a sandwich.

8. Arugula- this was a surprise to me to learn that it’s low in nutrition. Great peppery taste but mix it with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad.

9. Iceberg- a very popular salad served as a wedge on the menus of steak houses. It’s not the healthiest base you could choose. You would be better off choosing another base for a healthier option but if it’s the only type of salad you like, then go for it! 

During these hot summer days, I love to add fruit (berries of any type) or nuts (raw or roasted) to dress up my salad with additional flavor. Many of the greens can also be cooked (either steam, sauteed or grilled) and served warm! As well I love to blend greens with fruit for a nice refreshing smoothie. For more ideas and inspiration, contact me at rachel@livehealthy.com

Strawberry Season 2020

June is prime strawberry month. Strawberries are one the first fruits to ripen in the early summer months. While advances in technology have allowed for growers to refrigerate and transport this fruit throughout all of the seasons, there is nothing better than the fresh scent and taste of locally grown strawberries. 

Strawberries are highly nutritious, loaded with vitamin C and folate and potassium as well as powerful antioxidants which have heart healthy benefits. This rich fruit is naturally high in fiber and low in sugar which is a huge benefit for those of us who have a sweet tooth as well as for those who may be diabetic. 

As I was going through my daily emails I came across a recipe that I can not wait to make for lunch or a simple dinner. It has so many delicious and fresh ingredients that I have to share with you! It is grilled chicken over spinach salad with delicious strawberries and avocado! And you can always substitute grilled shrimp or tofu if you prefer! For the recipe click here.

Wishing you a happy and healthy and safe week!

How are you today?

“Hi. How are you”? My grandmother, my gar-gar as I called her, in her deep southern accent would answer back “pull up a chair and have a seat for about an hour and I will happily tell you how I am feeling right now. But, if you’re just asking to be nice, well, I am fine, thank you” is what she would say. She taught me how important it is to really listen to others and to give a piece of yourself to others, because everyone has a story to share and everyone is important. 

These past few months, post COVID-19 have changed our lives. No one person is the same as they once were pre-quarantine. We adapted to our new life because that’s what we had to do. And that’s not so bad. In the wake of the virus, and stock markets roller coastering and protests all over the country, there are some silver linings. People are coming together and change is happening right before our eyes. It’s truly amazing. 

What have you been doing to change? Has it been healthy? I believe that eating right, drinking water, sleep, taking time for myself and exercise are key ingredients to a healthy outlook. I have realized that while I am a creature of habit I too can change. We have been afforded some time. In a strange and unprecedented way I believe it is an unexpected gift. Don’t waste it. Read a book if you want. Make a picture collage. Build something that you have been dreaming of building. Run your own half-marathon. Don’t text. Call out to an old friend because you have the time and listen to their story. Take this time of quarantine to make new beginnings toward finding a healthier you.

Gardening

There are times that other writers reach out to me to share their stories. Rae is a graduate of Tufts University and asked if I would use her piece. It really resonated with me. And so I am sharing it here with you. It’s about gardening and how it improves your health.

We usually think of healthy as the opposite of sick, but a truly healthy life involves more than a mere lack of illness. Along with physical health, it’s important to acknowledge the role of mental health. Psychologically healthy people experience less anxiety, a greater feeling of community, and an overall higher degree of happiness.

Gardening is great for both physical and mental health issues. In terms of physical health, just pushing a cordless lawn mower for an hour can burn 250-350 calories. In this article, we’ll take a look at three of the most common ways in which gardening can help improve your overall health.
Grow Your Confidence

Keeping your own garden gives you something to manage and take responsibility for, helping you feel accomplished and invested in your results. You could also learn how to use an electric grass trimmer and other tools. The more time you spend gardening, the more confident you’ll feel in expanding your garden, trying new plants, and expanding your horizons in general.

Learning about different plants, tools, and growing techniques helps you feel more capable. Then, as you apply this knowledge to your garden and reap the results, you’ll feel the reward in a very tangible way (think beautiful flowers or fresh veggies). There’s nothing quite like the feeling of realizing your green thumb potential!

Lower Levels of Stress

Gardening is an inherently tranquil and peaceful activity, so it’s no surprise that it’s been linked to a reduction in cortisol, a hormone that increases stress. Contemporary living can be extremely stressful, and it’s critical for each of us to find ways to decompress from the stressors of day to day life.

You can maintain a healthy garden with only a little work each day, making this a convenient hobby for anyone on a busy schedule. Plants can also grow in surprisingly contact spaces, and you don’t need any outdoor space to keep a small garden with a variety of plants.

Better Sleep

Our bodies rely on circadian rhythms to regulate our sleep schedules, so exposure to light during the day can help us get better sleep at night. This is especially relevant during the COVID-19 quarantine, as most of us are spending far more time than usual indoors.

Even if you’re gardening inside, simply spending time in sunlight will help your body adjust to your schedule and get deeper sleep at night. In turn, better sleep leads to a wide range of benefits including improved concentration, memory, and heart health.

Gardening is enjoyable in itself, but it’s also worth pursuing for the health benefits it can lead to. While everyone’s experience is different, many people report experiencing these and other changes after gardening. These are just a few more reasons to consider starting your own garden.

Memorial Day 2020

Stay safe during these crazy times!

Ice cream

It's beginning to feel like summer. As the temperature gets warmer and the Governor starts to talk about opening beaches in the midst of this pandemic, children and adults still scream for ice cream. Who doesn’t love the cool treat on a hot summer day or nite? And with so many interesting flavors it’s hard to resist. But what about “skinny ice cream”? “Diet” ice creams seem to be multiplying by the minute. Take a walk down the frozen dessert section of your local supermarket, and you’ll see dozens of different types of seemingly healthy ice cream varieties. They advertise that it is a guilt-free indulgence. Is this really the reality?

I am actually a believer that it's ok to have a scoop (and I mean a small kid size scoop) of good old-fashioned, full-fat ice cream.

Here are some thoughts on the "low fat" or "fat free" ice cream.

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

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

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

So, don’t be seduced by ice creams that advertise an amazingly low-calorie count per pint, which encourages you to eat the whole thing in one sitting.

In my opinion, that’s not the right attitude to have toward food. You are better off eating a diet rich in non-processed foods with the occasional treat. For more guidance I am here to help. Contact me at rachel@livehealthynyc.com