Sugar Bye Bye

Did you overdo it yesterday with the valentines day chocolates? Do you feel like you need a healthy clean eating sugar detox? I am going to give you a few easy steps to follow. I promise you will be in good company as you are not the only one kicking the sugar habit, especially this morning!

1. Stop drinking soda or any other beverage that is pre-sweetened (I am even talking about diet soda!). DRINK WATER! Water is essential for so many reasons, but it is also very much tied to our detoxification system. You can make water more interesting by adding lemon slices, cucumber slices, or try sparkling mineral water. 

2. Eat more PROTEIN. I am a breakfast eater- I believe it sets your day to go in the right direction. And not just a bowl of cornflakes or waffles. Make sure you’re eating enough protein at breakfast. Eating enough protein with your morning meal has been shown to help with weight loss and satiety.

3. Increase HEALTHY FAT intake. Healthy fats include avocado, unsweetened coconut products, grass-fed butter or ghee (unless you have a dairy allergy), and nuts and seeds. Aim for 1-2 tablespoons of healthy fat with each meal.

4. Eat more COMPLEX CARBS. There’s no need to completely lower or cut out carbohydrates even if you’re watching sweets. Avoid simple carbohydrates like pasta, bread, and sugar which can spike and crash your blood sugar.

5. Eat FRUIT. If desserts are something you eat for a sweet after a meal, go for fruit instead. Fruit has natural sugars, but it also contains nutrients and fiber to help slow the absorption into your bloodstream. Fruit can be a healthy alternative to dessert, especially antioxidant-rich, low-sugar fruit like berries.

Also important to help you “cleanse” is the importance of daily exercise, plenty of sleep, and don’t skip meals. 

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

Routines

I woke up this morning, stretched in bed, put my feet in my slippers and went to wash my face and brush my teeth. I then took my vitamins (with a 16.9 oz bottle of no-name water) and then proceeded to have my coffee (as I undid the dishes and listened to the morning news). This is how I start my day. It is the beginning of my morning routine that I am familiar with and it sets me on my path for the rest of my morning. 

Having a daily routine can be a stress- and sanity-saver especially during this last year! Not only can certain repetitive actions benefit your physical health but they can also improve your mental health by reducing your stress levels.

When it comes to diet, sleep and exercise, having good routines are linked to improved mental and physical health. And people with more daily routines have lower levels of distress when facing problems with their health or negative life events.

I am often asked how long will it take to get to where I want to be? It takes an average of 66 days for a behavior to become automatic (a habit), but for some people it can take as long as 8 1/2 months. It is important not to give up!

Here are some ways to start on your path:

1. Create the routine that is right for you. We are all different. We all have different schedules that work for us. 

2. Start small. “Go big or go home” isn’t the right mantra here. Pick one small thing each week to work on. Small changes add up.

3. Add to your existing habits. You probably already have habits that you enjoy. So, add something to that. For example, I set aside just 10 minutes to read the news headlines in the morning. Sounds obvious, but it’s a habit that I had to incorporate into my day.

4. Make swaps. If you find that every day you are doing something that isn’t healthy (like a cookie and coffee drink at 4pm) try having something like fruit and nuts or going for  a brisk walk instead.

5. Plan ahead. Everyone has busy days, so plan for it. Making an exercise plan for the day and planning your meals will help set yourself up for success even when your life gets crazy busy.

We all know that life throws us curve balls and the more we have our feet on the ground the easier it can be to manage what comes our way. It is important to make time for ourselves and to enjoy what we do. It is so important to not beat yourself up if your routine doesn’t go exactly as planned. There are always more opportunities to get back on track. You don’t have to be perfect! 

Have a wonderful Monday!

Size Matters

Size does definitely matter. 

Get your head out of the gutter, I am referring to the portion size of you breakfast, lunch and dinner plate. We all know that obesity in our country is a growing epidemic. And more people than ever are struggling to control their weight. There are a number of factors that contribute to how much we eat. Generally, what we put on our plate, we generally eat. I can still recall sitting at the table and hearing “do you want to be a member of the clean plate club” or “finnish what is on your plate, there are people who are starving in Africa”. Research shows that increased portion sizes are thought to contribute to overeating and unwanted weight gain.

So, how do we measure and control portion sizes?

Here are a few tips:

1. Use smaller plates. Swapping your usual plate, bowl or serving spoon for a smaller alternative can reduce the helping of food and prevent overeating. Most people feel just as full having eaten from a smaller dish as from a large one.

2. Use your plate as a portion guide. I like to divide my plate into sections based on different food groups. For example, 

   1. Vegetables or salad: Half a plate

   2. High-quality protein: Quarter
      of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans

   3. Complex carbs: Quarter of a plate — such
      as whole grains and starchy veggies

   4. High-fat foods: Half a tablespoon including cheese, oils and butter

3. Use your hand as a guide. It is true that your hands usually correspond to your body size-  bigger people who require more food typically have bigger hands. 

   1. High-protein foods: A palm-sized serving for women and two
      palm-sized portions for men — such as meat, fish, poultry and beans

   2. Vegetables and salads: A fist-sized portion for women and two
      fist-sized portions for men

   3. High-carb foods: One cupped-hand portion for women and
      two for men — such as whole grains and starchy vegetables

   4. High-fat foods: One thumb-sized portion for women and
      two for men — such as butter, oils and nuts

4. When you go out to eat, you can either share a meal or ask for an appetizer portion. This will help you prevent overeating.

5. Eat slowly and eat sitting down. 

6. Don’t eat straight from the container. 

7. Be aware of the serving size. Read the label on the back of the package to determine what is the appropriate amount. Too often there are multiple servings in what you may think to be just one.

8. Use a food diary. Writing down what you ate, when you ate it and how you felt about it will help you to be accountable to yourself.

At the end of the day (or at the end of the meal), how much you eat, can be helpful for you. For more helpful ways to eat healthy, feel free to reach out to me at rachel@livehealthynyc.com

Fruit as Sweet as Sugar

When I want something sweet (this seems to be a theme for me this month!), I try my best to have fruit. But what’s the best fruit to have? Real fruit, dried fruit, freeze-dried fruit, stewed fruit, canned fruit, frozen fruit or pureed fruit. Who knew there were so many options! 

1. Fresh fruit- As a kid, I was told to eat fruit. But is it possible to eat too much fruit? I've worked with clients who have totally shunned fruit because they were told that fruits are high in carbs and sugars. And other people I have worked with have loaded up on fruit because it's rich in nutrients. I believe that the reality is, the ideal amount lies somewhere in between these two extremes, and it varies from person to person. Generally, your fruit needs are based on your level of activity. As fruits are a major source of carbs, you want to make sure that you have time to burn what you take in. Always, having a bowl of berries or a plate of fruit is better for you than a plate of cookies and cake. So please, enjoy fruit as part of a balanced diet as fruits are loaded with nutrients. If you’re strategic about the timing and amount, you won’t have to worry about weight gain or preventing weight loss, and at the same time you'll better protect your health.

2. Dried fruit can be a way to meet your fruit requirements for the day and also a healthy alternative when fresh fruit is not available. Dried fruit is packed with nutrients, since it contains all the nutrition of fresh fruit but in a compact form. For example,¼ cup of raisins, which are made from grapes dried in the sun, no sugar added, contain about 6 percent of your daily value of potassium, which is the same amount you'd get from one cup of fresh grapes. But, you should be aware, not all dried fruits are created equal. Some are loaded with sugar. Given that you know what you are eating, I think dried fruit can be a perfect pre-workout snack, goes great in a salad, and as long as you watch your portion size, it’s got many health benefits.

3. Frozen fruit- I think frozen fruit is a great healthy option. You can get fruits that are hard to get when they are not in season (like mango and pineapple). I love using frozen fruits in my smoothies or thawing out for oatmeal. 

Here are some great websites to look at for fun healthy smoothies. 

Food Network

Delish

Wholefully

Have a great sweet day!

Sugar Cravings

Every once in a while I crave something sweet, like a chocolate chip biscotti or a cookie from a nearby bakery. “BC” (before Covid), I would love to go with my husband to the movies just so I could indulge in an overpriced bag of twizzlers or share a bag of peanut m&m’s. And so, I confess here, that I am human. I do want to say too that I am selective. Mostly because the memory of what I want is not always as good as what it really tastes like to me. What I mean is, a hostess cupcake tasted really good when I was growing up, as did a reese's peanut butter cup. Now, not so much. Either my taste buds got more sophisticated or the quality control of the ingredients isn’t up to my standards. 

So, if you are like me and want to know what to have that isn’t a fruit (and if you know me, I am very likely to tell you to have a bowl of berries or a sliced apple to replace the sugar), here are some of the healthiest candy options. 

1. Justin’s Nut Butter Cups These are sold in many stores, including Starbucks!

2. UnReal Milk Chocolate Gems I am seeing these in every major store, not just Whole Foods! And they are really delicious!

3. Endangered Species Chocolate I love the mission of this company! They give back and support humanity across the globe. I love the packaging as much as I like the taste!

4. Peanut M&M’s While I do love the traditional m&m’s, my healthy conscience says while we are still at home during this pandemic, it’s fun to bake and when it’s a healthy treat, it’s even more enjoyable! So, try to make your own homemade! 

5. Snickers Of, if this is your vice, I recommend the fun size as it’s smaller in size than the regular candy bar and will leave you feeling satisfied without the guilt.

Now, just so we are clear, I am not advocating eating like this every day (or night). But, once in a while, when you are needing something that just can’t be satisfied by a piece of fruit, these are my recommendations. 

Have a healthy and sweet day! 

Foods to Help you Feel Healthy

Do you ever feel crummy and blame it on the food you ate? Well, it’s true, there are certain foods that don’t agree with us (too much sugar, too much caffeine, too much fried foods). 

Our bodies run off what we feed it. The best way to get the most energy from our food is to make sure we’re giving ourselves the best food possible. I believe that being mindful of what’s on our plates can be a healthy and effective way to keep our energy levels up. Here are some foods that we can eat that will help promote good health and well being. 

1. Unprocessed foods- Processed foods, such as some packaged or canned foods, candy, boxed meals, and precooked meats are typically full of preservatives, additives, sodium, trans fat, and artificial ingredients that may slow you down.These foods should be off limits! Like saying no to cigarettes, so should we say no to fast foods!

2. Fresh seasonal fruits and vegetables- The fresher your food is, the more nutrients it will contain.

3. Non-caffeinated beverages- There have been studies that show that caffeine in limited doses is ok for us. But, if you're allowing yourself to run on coffee, tea and other caffeinated beverages rather than feeding your body with good nutrition and balanced meals and snacks, you’ll eventually feel run down.

4. Lean proteins- Foods like chicken, turkey, and fish, and toful provide quality protein and can give your body the energy it needs.

5. Whole grains, complex carbs and nuts and seeds- These are some great foods that help beat hunger and fatigue. 

6. Water- Drinking water is essential for optimal functioning of the body. Although water doesn’t provide energy in the form of calories, it helps facilitate the energetic processes in the body, which is an energy boost in itself. Try drinking water throughout the day, and try to swap out sodas, coffee, and other drinks for a glass of water. This simple change can make a big difference, and you’ll feel better before you know it.

Here are a few of my go-to’s especially when I need a boost: 

Bananas- yes, this sweet fruit that is easy to eat (and digest) is packed with potassium, fiber, vitamins, and it has the perfect amount of carbohydrates that provide you with a big boost of natural energy! 

Oats- yes, a bowl of oats packs a punch of filling fiber and even a little protein. I choose the plain versions of instant packets of oatmeal, steel-cut oats, or old-fashioned oats as they aren’t filled with extra sugar. I can then control what I put in it ( I add oatmilk, a little honey, and some mixed berries). 

Chia seeds- I love tossing these nutty seeds into my morning smoothie for energy as they add healthy fat and filling fiber. 

I hope that this will help you to think more mindfully about what you eat and help you to feel good about what you are putting into your body. 

Stepping into 2021

How are you going to step into 2021? Let’s remember the past (2020 was quite a year!) and let's learn from it, and use what we have learned, in all of our glory to create this new year so that we can make it meaningful.

Typically, the morning after New Year's Eve, the gyms are packed with everyone who has made their resolution to get into shape. Well, as we all know life isn’t as it once was. But, it is promising as I see people walking and running outside and some outside classes (where the weather permits) and inside classes are taken online (thanks to technology). We have not given up on our health! What’s on your New Year's Resolution for this year?

Here’s my list:

1. Consistent sleep- getting enough rest is important. Ways to get your zz’s: block out your thoughts by using meditation to help relax, noise machines to create a peaceful room, warm bath before bed, soothing warm tea)

2. Balanced diet- eat a sustainable diet. It’s ok to have a splurge every once in a while but if you have chocolate cake every Sunday, that’s a habit. 

3. Exercise- try to get some form of exercise every day.

4. Me time- even a few minutes of escaping for your own space (it could be sitting down to read a book, taking a walk to breathe in fresh air, make a home spa with a face mask, mani/pedi)

Aim for sustainability- small goals are easier to make our resolutions stick.

Need a hand- I am here for you! 

2020 is Almost Over

What a year this has been. 

We all know that we are ready for 2021 to be a better year than the one we are leaving behind. Upon reflecting on the year past, I have learned alot about myself which I may have missed had this year not been what it was. 

I have learned to slow down.

I have learned to be more present.

I have learned to appreciate the small blessings in life.

I have learned that we can make smiles out of bitter limes.

I have learned that I do not need half as much as I may want to have.

I have learned that my family can rise to the occasion when presented with challenges.

I have learned I can adapt. 

I have learned to be more flexible.

I have learned to tolerate the discomfort as I step out of my comfort zone.

I have learned to say what I mean and mean what I say.

I have learned to tell my friends and family how much I love them everyday.

I am sure this list can go on. 

I hope that my reflections have inspired you to take count of the blessings you have. It wasn’t a complete waste of a year. 

Wishing you a healthy bright 2021!

Hugs,

Rachel

Healthy Winter Veggies

Winter is here! Brrr! 

Living in NYC, we just experienced our first winter storm! It was beautiful to watch the snow come down! I can’t tell you how many people I saw playing in the fresh powdery snow. I kept thinking that everyone (even wearing their masks) were trying to dance the pandemic away!

Did you know that during the winter months, the body needs more vitamins and minerals to withstand the cold. And vegetables are rich in vitamin C and other useful minerals that the body needs to fight off illnesses and maintain good health. (For those of you reading this who may have escaped the cold weather, it is still important, even in a warm climate to make certain you load your plate with fruits and vegetables). 

So, what are some of the healthiest vegetables to eat now? 

1. Cabbage- growing up I only ever ate cabbage as stuffed with meat and rice! Well, there are a variety of ways to enjoy this hearty vegetable from raw in a salad to cooked in a soup or stew. It is an excellent source of vitamins and minerals and can reduce inflammation. For a great recipe click here.

2. Winter squash- This vegetable protects the body from heart disease, cancers and diabetes. I love roasting this vegetable and adding it to salads or boiling it for a hearty soup. For a healthy salad recipe click here. 

3. Brussel sprouts- a small but mighty vegetable that is rich in nutrients especially in vitamin K which is critical for bone health.

4. Carrots- a vegetable that is great for your eyes and packed with vitamin A and has powerful antioxidants that protect against certain cancers.

5. Swiss Chard- a dark green leafy vegetable that has been shown to reduce inflammation in the body and contains antioxidants that may help reduce the risk of heart disease. 

It is so important to eat healthy and stay healthy! For more information and support, contact me at rachel@livehealthynyc.com

Healthy Chanukah Latkes

I have always loved celebrating Chanukah! Even during this pandemic, our festive lights glow bright and my home sparkles with holiday spirit. And let’s not forget about the food! Traditionally the food isn’t so healthy- lots of chocolate and jelly donuts and fried food. Over the years, I have learned how to create a healthy Chanukah meal! And potato latkes take center stage.

But, traditionally latkes are fried in oil and since I like to keep healthy, I bake my latkes. And whether you use white potatoes or sweet potatoes both are healthy for you. Click here for a healthy latke recipe made with yukon gold potatoes.  And click here for a healthy sweet potato latke. Don’t forget to serve the latkes with  applesauce (no sugar) or sourcream (low fat)!

Enjoy!! 

Good Food Good Mood

There are certain types of foods that help to improve your mood and can help to keep you balanced and free of too much stress!

Fatty Fish (think salmon and albacore tuna) for omega 3 fatty acid. Eating this type of food can help lower risk of depression.

Dark Chocolate- rich in many mood-boosting compounds and high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation. Opt for dark chocolate which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

Fermented Food- kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin level.

Bananas- Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.

Oats- Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.

Berries- Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.

Nuts and Seeds- Eating nuts may support brain function and lower your risk of depression.

Coffee- Coffee provides numerous compounds that may boost your mood.

Beans and Lentils- rich sources of mood-boosting nutrients, particularly B vitamins help improve mood.

I believe that you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.

Here is a healthy smoothie that I made that I love. It is full of good wholesome ingredients and can be had for a meal or a snack. And don’t be afraid to experiment with different fruits and veggie combinations!

Green Machine Smoothie:

1/4- 1/2 ripe or frozen banana

1 tablespoon flax seed

1 tablespoon hemp seeds

1 heeping handful of raw spinach

1/2 cup oat milk (or any milk you choose)

Can incorporate protein powder or yogurt for protein

Can include raw oats for carbs

Can include raw nuts or nut butter or avocado for fat and protein source

De-Stress Over the Holidays

Keeping your Mind and Body in Shape: How to De-Stress this Holiday Season !

Thanksgiving was our kick off to the start of the season and now we are full into the hustle and bustle and decorations galore. 

Holidays are most often associated with connecting with family, friends, and co-workers. Usually during this season, many holiday parties are scheduled and destinations are sought for a holiday vacation.

However, this year looks and feels quite different. Covid, quarantines, and shutdowns are now familiar words to describe this time in our lives. It is no mystery that many of us feel a little “off” and possibly “down” and find it hard to motivate!

Ellen and I had such success with our last zoom workshop that we decided to offer it again throughout the holiday season. During our upcoming virtual workshop, we invite you to a reprieve from the stress of the upcoming holiday season. Our workshop will offer some useful tips and strategies to deal with stress, create new routines, and help you to take control of your mental and physical well being.

This week on Friday December 4th at 11am, we will explore mindfulness, meditation, exercise and activities that will lift your spirits. And we will identify foods that can boost your mood, and also give you tips on how to manage your eating habits.

We will provide some practical strategies to help you find the best path to a happier, calmer, and healthier you!

To sign up for this week, send us an email to either me or Ellen (rachel@livehealthynyc.com) or (EKWestrich@aol.com) . The cost of this week’s session is $25. We look forward to “seeing” you on Zoom and a link will be provided upon sign up. 

Stay Fit and Healthy this Thanksgiving

Everyone knows that Thanksgiving 2020 is different from any other Thanksgiving holiday we have had. Personally, I like to look for silver linings. Be thankful for what you have and you will end up having more.

Whether you are enjoying a meal with your “pod” or on your own, and while eating plays a large part during the fall and winter holidays, this season doesn’t have to be a time to give up on healthy habits entirely. Here are a couple of quick tips to stay fit and healthy over Thanksgiving while still eating some of the foods that you love.

1. Get outside- This holiday is also a great time to get outside and go for a walk or a run with another family member or friend.

2. Eat in the morning- People often skip breakfast on Thanksgiving Day in order to ‘save their appetite’ for dinner. This isn’t the best idea for your health. Avoiding food until the afternoon often leads to hunger and excess eating during the Thanksgiving meal.

3. Drink water- Staying hydrated is important and generally people do not do enough of it – particularly when the weather turns cooler.  Try drinking several full glasses of water during the day so that your body does not mistake thirst for hunger.

4. Use a smaller plate- Did you know that eating off of a smaller plate helps you to eat 22% fewer calories compared to using a larger plate.

5. Slow down- Chew slowly. Did you know that fast eaters consumed 3 ounces of food per minute, while slow eaters only ate about 2 ounces per minute.

6. Be aware of “danger” foods- Be careful of foods that may seem healthy, but actually aren’t. These can include green bean casserole, gratins, mashed potatoes, and cranberry sauce. That does not mean to stay away from them entirely, but just to eat everything in moderation.

7. Don’t deny desserts- Don’t feel that you have to restrict yourself entirely from certain foods. Simply try to enjoy the sweeter items in moderation.

This year, I know I will try my best to be more present, more grateful and very thankful for the blessings I have. I wish you and your loved one a happy healthy holiday. 

Healthy Holiday Eating Tips

I have always loved the holidays! There has always been joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, this year, the holidays have a different feel. Yes, COVID has changed us. So, rather than dwell on all the way this year’s holidays are not the way they once were, let’s think forward. Everyday I try to find something that I am grateful for. During these challenging times, the art of practicing gratitude has the power to diminish one’s sress and boost one’s positivity. 

So, how can you enjoy the holidays and still be together? With friends and family “pods”, and groups on Zoom, we are still keeping in touch and keeping connected. The abundance of foods and drinks are in overdrive in many homes (while the bounty paper towel, lysol spray and purell hand sanitizer are still hard to come by). When it comes to food and drinks, I have not met one person who does not struggle with food guilt during these times. So, here are five ways to indulge in the season without too much guilt.

1. Never Go to a Zoom Party Hungry

Don’t save up your calories for a party. If you go to a party hungry, I guarantee your judgment will be off. You will eat more food than you want to. So, have a snack before the festivities, maybe a slice of turkey and some carrots and hummus, or an apple with a small handful of unsalted mixed nuts.

2. Exercise and Move More

Just do something, any type of exercise will do, even if it’s just for 30 minutes. Don’t underestimate the power of movement. Even mild exercise will keep you healthier. Walk more. Spend less time sitting on the couch. Do some sit-ups, squats and leg lifts or other bodyweight exercises while watching your favorite Netflix. Drink water. You are probably eating more foods with salt and consuming more alcohol around the holidays, so it’s even more important to keep your body hydrated.

3. Practice Portion Control

Remember to practice portion control! You don’t have to try everything. Take your favorites. If you can, follow the USDA MyPlate guidelines, and try to make sure more than half of your plate has some veggies on it. It’s okay to say, “No, thank you, maybe later.”

4. Edit Your Day

Deprivation can fuel desire. Instead of dwelling on all the holiday treats you shouldn’t have, edit your choices. Eat one cookie instead of three. Plan healthy meals. Decide what to eat less of, more of, or what to cut, but take it day by day so controlling what you eat is more manageable.

5. Ask for a Fitness-Related Gift for the Holidays.

There are so many cool fitness gifts available. And where the mind goes, the body follows. Wherever you are on your fitness journey, love and appreciate your body for all that it can do. Enjoy the holidays for what they are—a time to celebrate the people in your life and all of life’s blessings—and that includes YOU.

Friendship Vitamin

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. But, 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. 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. I still find it odd when I greet my friends and not give a hug or a kiss. But, the true joy of seeing my friends (whether in person for a socially distant walk, a drive by or sitting on a bench in town or the park) is just the nutrient that I need. I am so thankful for the friends in my life! Continue to take care of yourself during these unprecedented times and reach out to your friends and making sure you are available for them to reach out to you!

Sign up to be a part of this Workshop

Three Session Workshop- Navigating the Holidays in the Age of Covid

I am re-posting this email as you really want to take advantage of this three session workshop.

The holidays are upon us faster than we can believe. It seems like just a few days ago that our country went into total lock down as the COVID-19 pandemic descended onto our nation. And yet last March when all of this began, was 8 months ago. As individuals and collective members of society, we have all had to make major changes and adapt to a new way of being. Our daily activities changed as we had to learn to stand 6 feet or more apart from our friends and neighbors, wear masks, and carry hand sanitizer in our pockets. We had to adapt our behaviors to places that we frequented, to the way we conducted business and to the way schools educated. The familiar became very unfamiliar. Additionally, holidays and celebrations took on a new facade through the internet as “zooming” was how we made plans to see everyone. This past year has been so challenging and we have all felt like we have wanted to wake up from this crazy nightmare. The reality that we are living through a pandemic is surreal at best.

And now as the seasons change, and we have been living our lives, the pages on the calendars turn ever so quickly, and again we have to find ways to handle this “new normal” as we approach the holiday season.

Ellen Westrich (a wonderful friend) and clinical psychologist who has a private practice in Manhattan, and I, have teamed up to create a three session workshop that will provide both practical and emotional strategies to help you approach the holidays. We will give you solid strategies and tools to help you navigate this holiday season, and provide you with a space to explore and discuss your feelings. Together, through a zoom format, we will be talking about food, family, exercise, with the goal of helping you find ways to manage stress so that the stress doesn’t manage you.

Some of the key topics we will address during these sessions will be:

· Negotiating the holidays in the context of relationships with family and friends

· Integrating health and wellness into our daily routines

· Identifying stressful triggers that contribute to emotional eating

· Mobilizing your inner resources to maintain your emotional and physical well being

Each of the three sessions (NOVEMBER 5,12, 19 AT 11AM) will be 50 minutes, with a structured format and plenty of room for open discussion. There will be a cost of $75.00 for all three session workshop. Additionally, we will be donating a portion of the fees to Friday’s Soup Kitchen in NYC.

If you are interested in joining this group, or learning more about it, please contact Dr. Ellen Westrich at ekwestrichphd@gmail.com, or Rachel Graham at Rachel@livehealthynyc.com.

Hacks for Ordering Takeout

I am often asked what to order from takeout. Since it’s getting a bit too cold to eat outside and indoor dining is limited, takeout and delivery are the COVID way to dine these days. How do you eat healthy when you order in?

1. Japanese- Start your meal with miso soup. Did you know that fermented foods like miso benefit weight loss. Ordering sashimi (no rice) is a healthy option. And hand rolls or cut rolls made without rice are always a good idea. Rolls wrapped in cucumber are a healthy trend! It’s easy to get a salad with dressing on the side or edamame for your veggie. If you feel like a hot dish, teriyaki chicken or fish is healthy but substitute the white rice for brown rice. Stay away from tempura even if it’s shrimp and veggies as it’s fried.

2. Chinese- I am never really a fan mainly because there is so much salt and it's mostly heavily pan sauteed with oil. But if you have a craving, the best way to order is always steamed with sauce on the side. I usually get tofu and veggies steamed. 

3. Italian- I love a good piece of salmon and sauteed spinach or broccoli. Tomato sauce is healthy but stay away from heavy cream sauces. Rather than ordering a full order of pasta opt for a half order as an easy way to limit the hefty portion that they deliver. Stay away from everything fried (eggplant parmesan or chicken milanese are no-no’s). Ordering meatballs (no pasta) and a veggie are a healthy carb-free way order too. And if you're in the mood for pizza, try thin crust with a veggie style topping. When placing the order, tell them to leave out the bread in the delivery.  

4. Mexican- It's totally possible to indulge in some delicious Mexican dishes without packing on the pounds. One tip: don't eat the side of tortilla chips (in fact, like the italian bread that you tell them to leave out the bag, ask them to leave out the chips). Chicken or veggie fajita are a healthy low fat dish to order. And guacamole and salsa are perfect dips to have. Whole beans (as opposed to refried), could be one of the healthiest things on the menu. The fiber in beans lowers cholesterol and helps make you feel full, making it a winning dish! 

5. Greek- Middle Eastern restaurants are great go-tos for times when you want a healthy meal that's low on the meat and packed with veggies. Hummus is a great healthy food that is made from chickpeas, ground sesame seeds, and olive oil. It is packed with fiber, protein, and healthy fats. Keep the pita out of your take out bag and be sure to ask for pre cut veggies. Greek salads are tasty and healthy but be sure to ask for the dressing on the side. A piece of grilled fish or chicken will go nicely on top.

For more ideas, feel free to contact me at rachel@livehealthynyc.com

Group Zoom

Three Session Workshop- Navigating the Holidays in the Age of Covid

The holidays are upon us faster than we can believe. It seems like just a few days ago that our country went into total lockdown as the COVID-19 pandemic descended onto our nation. And yet last March when all of this began was 8 months ago. As individuals and collective members of society, we have all had to make major changes and adapt to a new way of being. Our daily activities changed as we had to learn to stand 6 feet or more apart from our friends and neighbors, wear masks, and carry hand sanitizer in our pockets. We had to adapt our behaviors to places that we frequented, to the way we conducted business and to the way schools educated. The familiar became very unfamiliar. Additionally, holidays and celebrations took on a new facade through the internet as “zooming” was how we made plans to see everyone. This past year has been so challenging and we have all felt like we have wanted to wake up from this crazy nightmare. The reality that we are living through a pandemic is surreal at best.

And now as the seasons change and we have been living our lives, the pages on the calendars turn ever so quickly and again we have to find ways to handle this “new normal” as we approach the holiday season.

Ellen, a wonderful friend and clinical psychologist who has a private practice in Manhattan, and I have teamed up to create a three session workshop that will provide both practical and emotional strategies to help you approach the holidays. We will give you solid strategies and tools to help you navigate this holiday season, and provide you with a space to explore and discuss your feelings. Together, through a zoom format, we will be talking about food, family, exercise, with the goal of helping you find ways to manage stress so that the stress doesn’t manage you.

Some of the key topics we will address during these sessions will be:

·     Negotiating the holidays in the context of relationships with family and friends

·     Integrating health and wellness into our daily routines

·     Identifying stressful triggers that contribute to emotional eating

·     Mobilizing your inner resources to maintain your emotional and physical well being

Each of the three sessions (NOVEMBER 5,12, 19 AT 11AM)will be 50 minutes, with a structured format and plenty of room for open discussion. There will be a cost of $75.00 for the three session workshop. Additionally, we will be donating a portion of the fees to Friday’s Soup Kitchen in NYC. 

If you are interested in joining this group, or learning more about it, please contact Dr. Ellen Westrich at ekwestrichphd@gmail.com, or Rachel Graham at Rachel@livehealthynyc.com.

Instagram Live

I am excited to share that on WEDNESDAY OCTOBER 21, 2020 I will be going “live” on Instagram at 12pm with JulieD.

Who is JulieD? Let me tell you who this amazing woman is! 

In the wake of a global pandemic, long time Soul Cycle instructor JulieD set out on a mission to make exercise and overall wellness accessible through nothing more than a smartphone. Pulse: by JulieD is a completely virtual lifestyle and fitness brand dedicated to teaching users new ways to work on themselves. So, go on your instagram and follow her @juliedsoul

Now more than ever we need to find ways to motivate ourselves to a healthy way of daily living. It’s not enough to just have one good clean meal or take one walk, but we need to establish a ROUTINE. Come join us on WEDNESDAY OCTOBER 21ST (you can see it LIVE, or replay it at a time in your day when it’s convenient), as I share my secret ingredients for living a healthy lifestyle.

Zoom

The other morning I had an invitation to be on a “zoom” call, the new way we all interact with each other. I was invited by the organizer Stacey Kotler who blogs about everything and anything you would ever need to know (send her an email in order to get in her  “Stacey’s Circle”  stacey.kotler@gmail.com and you will receive her newsletters which are fantastic). And Rachel Levin who is a stylist and who can clean out your closet with you and help you to make room for what you actually need (rachellevinstyle.com). Together we shared helpful tips and answered relevant questions to a full zoom audience. 

Here is a brief snapshot of what I shared: When I think about healthy living, I believe there are a few basic ingredients that we all need in our lives (to me these are the building blocks for healthy living).

1. Healthy clean eating. When our country went into lockdown, we all stocked up on grocery items that we thought we would never see again, from mac n cheese, to canned goods, and bags of snacks and frozen foods and cereals. Some of the items we knew to be healthy and other items we purchased for the novelty of having a sugar cereal in our home. And no matter how big or small your home was, our kitchens became the meeting room for daily breaks. As a result, I received a number of calls for help as many had gained the “quarantine15”. You were not alone if you ate mindlessly as a result of the unnerving stress of COIVD. I suggest that after you finish reading this newsletter, please take a few minutes to go through your fridge and pantry and give away the excess foods. Stacey’s Circle has a relationship with Heart of the Hamptons a local food pantry. Or find a food pantry in your local town. They all need your help!  And once we’ve cleaned our pantry and fridge, let’s stock up on healthy granola, fresh fruit and veggies and hummus and water rather than juice and soda. Having foods that are healthy allows you to binge and not feel bad about it later. 

2. Meal plan and meal prep. We all know that what we put into our bodies is so important. And planning what you will eat helps you not go astray. If you want to lose weight, it's important to think about the meals for the day so that when hunger and possibley boredom kick in, you can have a healthy option. Likewise, if you want to gain some weight, you need to think of the right food combinations to eat. Planning meals for the days and the weeks, allowing for healthy flexibility is important to healthy living. 

3. Daily exercise. Set your intentions. I like to do this the night before. I think about what tomorrow will look like (what do I have to do) and more importantly, what I want my day to look like. I always start my day with some form of exercise. Pre-COVID I was an avid gym goer. When COVID closed the gyms I had to make other arrangements. I bought some weights, some bands, a jump rope, a bosu ball and a mat and made some space in my home (actually in my outdoor shed) for my new routine. Now, I love my outdoor workouts more than I ever thought! Some of my friends and clients purchased online pilates, yoga and other fitness classes. Others began socially distant walking groups. Whatever it is that makes your heart beat and your muscles toned, do something. This is a combination of both motivation and discipline. Capture your motivation and discipline yourself to do it every day or as many days as you can handle and work your way up to a daily routine. I encourage you to find a time that works for you on a regular basis. It could be mornings, afternoon lunch break or before dinner. There is no right or wrong time to put exercise into your day or night.

4. Clean out your mind. Make time for yourself. Find something that you enjoy doing that is separate from work. Maybe it’s going for a walk around your neighborhood or an excursion to the park. Maybe it’s a bike ride or just finding a nice place to read a novel. Or maybe you have an interest in drawing or crafts. There are plenty of ways to take time for yourself. So, I encourage you to think about ways you can take time for yourself and maintain your social connections, and how you can best implement your own self care time. When we spend time taking care of ourselves it allows us to be able to take care of others in a calmer healthier way. 

5. Sleep- this is a key ingredient and one that often gets overlooked. Sleep is the most restorative vitamin we can take. We are so tuned into our ipads, phones and computers that we forget to shut down. We are always hearing about ways to limit screen time for our children, but we need to practice what we preach. Think about ways you can relax at night. Maybe it's a warm bath, a cup of herbal tea, giving yourself a foot massage or mediating.

And lastly, drink water- we need to hydrate even when we think we are not thirsty.  A rule of mine is drink at least half your body weight in ounces. I always carry a bottle of water with me. 

And for more ideas to live healthy, contact me at rachel@livehealthynyc.com