Happy 4th of July!
Water
Water- the ideal fountain of youth! Water provides so many health benefits to our bodies and as the warm weather is here this summer we need to pay attention to staying hydrated. And drinking water is the best way to stay fully hydrated. Interestingly, I am often asked if drinking water can help you lose weight? Here are some quick bullet points:
Tap or filtered water does not have any calories. Aren’t you better off if you drink water over a sugary beverage!
Drinking water before meals can help to lessen your appetite. Not dismissing your hunger but drinking water before you start your meal allows you to take time to “pause” before you reach for the bread basket.
So, how much water should you drink daily? I have always thought that we need to drink at least 8, 8oz glasses of water a day. But, the truth is, that is completely random! How much water you drink depends on the individual! For example, those who exercise and sweat a lot may need more water than someone who doesn't.
Keep in mind that you also get water from some foods such as fruits and vegetables that have a high water content (grapes, watermelon, cucumbers), tea and coffee, fish and milk.
Are there rules? The rule that I like to follow is drink when you wake up in the morning and after a nap and as well drink when you feel thirsty. And drink enough to quench your thirst!
If you feel headachy or in a foul mood, you may need to hydrate. But, be careful not to drink too much as excessive drinking water can cause water toxicity (too much of a good thing is not a good thing!).
So, while drinking water can help in weight loss, keep in mind that water alone will not help you get the beach body you want. It’s about proper nutrition and exercise too! For more information, feel free to contact me at rachel@livehealthynyc.com
Food and Mood
Does this sound familiar? You come home from work (or in this era of Covid, where you have been home all day, and it’s been a long day) and low and behold you find yourself in front of the TV, mindlessly digging ice cream out of the container with a spoon. Do you know that how you feel (your mood) and the foods you eat can sometimes be linked. Sometimes we eat for comfort, sometimes to cure depression or anxiety, and sometimes to curb our anger and other emotions. Did you know that the relationship between what we eat and how we feel are linked. Eating unhealthy foods can be a cause of mood swings. Too much fat and sugar often lead to blood sugar fluctuations and nutritional imbalances. And without a steady source of fuel from the foods we eat, our mind and bodies don’t function well.
However, studies show that eating a healthy diet can improve our overall mood and our health. Good nutrition is important to mental health. In addition, the right amount of sleep and physical exercise should not be overlooked!
If you feel that the foods you eat are not supporting your mental health, here are some changes you can make:
Eat at set intervals throughout the day
Choose less refined sugars and eat more whole grains
Include protein at each meal
Eat a variety of foods
Include omega-3 rich foods, like oily fish, in your diet
Drink plenty of fluids, especially water
Get regular exercise
Get good sleep
We are what we eat! If you ever want to discuss your food and how it relates to your mood and to your health, I am here for you!
Summer Salads
I am a salad lover and especially in the summer, salads are mostly what I want to eat. They are cool and light and refreshing. My friends are always sending me pictures of the salads they are having (feel free to send me your pics of your salads too!). When building your own salad, the amazing thing is you can get as creative or as simple as you want.
But, be careful- not all salads are created equal. You have to be thoughtful about the ingredients that go into your salad and the dressing that you use.
Here are ways to make yourself a healthy hearty salad:
Start with greens- The darker or redder the lettuce, the better. Think romaine and leaf lettuces (vitamin C, folic acid, potassium). Leafy greens are great and you can jazz things up with spring mix, baby spinach and kale or arugula (beta-carotene, antioxidants). I would suggest staying clear of iceberg and other pale lettuces. Their high water content means fewer nutrients.
Add some crunch- Celery (vitamin A), cucumber (vitamin C), purple cabbage (vitamins A and C, iron), pea pods (vitamins A and C, iron), broccoli florets (vitamin C), alfalfa sprouts (antioxidants), sunflower seeds or chia seeds (fiber, protein), walnuts or almonds (fiber, protein, niacin), edamame (vitamin C, iron). I suggest to avoid croutons, tortilla strips, wonton strips and chow mein noodles. They’re high in fat and sodium, low in nutrients.
Add color- Red, orange, yellow or green peppers (vitamins C, B1, B2 and B6, folate), red onion (fiber, phytochemicals), pomegranate seeds (vitamins A, C and E, fiber, potassium, calcium, antioxidants), tomatoes (fiber, vitamins A, C and K, potassium, manganese), avocado slices (over 20 vitamins and minerals, heart-healthy fat), red, purple or yellow beets (folate). While I love corn and peas, be careful when adding as they are high in starch.
Add protein- Black beans, garbanzo beans or lentils (fiber), chicken or lean beef, salmon or water-packed tuna (omega-3 fatty acids), hard-boiled eggs, low-fat feta cheese, blue cheese, goat cheese, parmesan or mozzarella (calcium, vitamin D), tofu (heart-healthy fat, potassium). When using cheese, if it’s full-fat cheeses be aware these cheeses are high in saturated fat. Try pairing small amounts of your favorite cheese with other proteins.
Sweeten your salad- I love adding fruit. Apples or pear slices (vitamin C, flavonoids), strawberries, raspberries, blueberries or blackberries (vitamin C, fiber, flavonoids). Dried cranberries, blueberries, cherries, dates and raisins are higher in sugar than fresh fruit so use sparingly.
Add leftovers- If you made a potato last nite, slice it up today and add to your salad. Same goes for leftover veggies like brussel sprouts and asparagus.
Dress your salad smart- Lemon juice (vitamin C, folate), lime juice (vitamin C, potassium), red wine or balsamic vinegar, olive oil (heart-healthy fat). I would use more vinegar and citrus, and less oil. I would avoid high-calorie, high-fat ranch, thousand island, french dressing and caesar dressing.
If you don’t often eat salad, try starting with one or two a week. If that’s too much to start with, try experimenting with hearty bowls of grains, beans, egg, chicken or tuna, then add as many of the veggies mentioned above as you can. After you add salads into your diet regularly you’ll be surprised at how you’ll begin to feel good about what you’re eating.
For more information, feel free to contact me!
Age Well
Are we ever too old to learn new habits? Healthy lifestyle habits can be fostered at any age. At 53yrs old I am more confident than my younger self and I am pushing myself to be a better version of myself. Along with some grey hair (conveniently covered with color by the experts at the salon), some fine lines (my addiction to Sephora and Ulta Beauty as well as my dermatologist helps conceal), I have gained some wisdom and some patience (my kids are my guiding torch, strength in mind and body to move more (I love my time to exercise), and I try to practice what I preach (sometimes successfully, sometimes not so much). I believe in a balance and that staying healthy, and healthy aging have some key components:
Sleep
Exercise
Managing stress
Avoiding toxins
Building social connections
Healthy eating
Sleep- It helps to wake and sleep on schedule every day. That can help keep your body clock in sync so you get the sleep you need.
Exercise- Aim for 30 minutes every day. Regular exercise (especially if you do it briskly enough to feel a little breathless) delivers huge health benefits. It helps keep brain cells healthy by delivering more blood and oxygen.
Stay connected- Loneliness is harmful to your health. Engage in activities with others that stimulate your mind. Book clubs, walks with friends and volunteering your time allows you to meet others who share your interests.
Eat whole foods- It’s more a way of eating than a formal diet. You load up on veggies, fruits, whole grains, nuts, and low-fat dairy. Eating this way allows you to eat less fatty meats, butter, sugar, salt, and packaged foods. And a healthy diet can physically change parts of your chromosomes linked to age-related diseases.
I believe that all of these components work together to allow us to age well. And this is how: if you sleep well you have more energy to exercise. If you have more energy, you exercise. If you sleep well and exercise, you have better self-esteem and you care about what you put into your body. When you're feeling good about yourself, eating and sleeping well and exercising, you're much more interested in socializing.
As we have learned this past year, staying on top of your physical and mental health is much more than getting care when you don’t feel good. Make sure to see your doctors for regular checkups (and don’t forget about your dentist and eye doctor).
As always, I am here to help get you on your right path to wellness!
Memorial Day 2021
Have a healthy Memorial Day!
Summer 2021
You may think it’s easy to eat healthy during the summer. But, between the bbq’s and beach vacations (lots of food and lots of alcohol) and not as much exercise as we may need (those poolside lounge chairs have our names on it), the unwanted pounds may pile on. So, in efforts to stay healthy, toned and happy, here are a few summer time suggestions.
Take Advantage of Fresh Produce
Tomatoes: Slicing one cup of raw tomato for your lunch salad gives you as much as 40 percent of your recommended daily intake of vitamin C and 20 percent of your daily vitamin A.
Avocados: find their way into salads, dressings and on top of burgers regularly, so it’s a good thing that they’re full of fiber, vitamins B5, B6, C, K, folate and potassium, as well as cell-protecting antioxidants.
Greens: Beet greens, dandelion greens, spinach, lettuce and Swiss chard are all in season throughout the spring and summer months. These greens contain protein and iron, and are full of the cell-protecting and repairing antioxidants vitamins C and A, as well as B vitamins and fiber. Not only do they make a great salad, but you can toss them into a blender, along with some fresh fruit for a green smoothie.
Bell peppers: make a colorful addition to a snack, salad or meal, but there’s more to this crunchy fruit than meets the eye. Bell peppers contain phytochemicals called carotenoids, which give them their bright colors – and a diet high in carotenoid-dense foods has been associated with reducing the risk of developing breast cancer (1), cardiovascular disease, and age-related eye diseases.
Berries: Though each tasty variety of berry has its own unique nutritional values and functional benefits, all berries are high in antioxidants, fiber and vitamin C, so supercharge your diet by enjoying the entire berry patch!
Watermelon: has the highest concentration of lycopene of any fresh fruit or vegetable. High levels of lycopene are linked to lower risk of breast cancer, so indulge in this sweet fruit throughout the summer months. (2)
Make Healthier Food Choices
Choose lean proteins: Healthier meat alternatives include ground turkey and skinless chicken breasts. Fish is a very important part of a healthy diet. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. Summer is also the ideal time to get the freshest catch of seafood from your local grocer. On the other hand, build a better burger – without sacrificing taste – by using whole wheat buns, lean meats and opting for delicious toppings like pineapple, wasabi, guacamole, and low-fat or fat-free feta cheese.
Be smart about cold treats: To satisfy your sweet tooth and not feel guilty about it, look for some healthier alternatives to the typical calorie-laden summer treats. Buy low-fat versions of ice cream or try a sugar-free sorbet, which is a lower-calorie, refreshing alternative. Experiment with different brands and remember to control your portions!
Stay hydrated: With scorching hot temperatures and outdoor activities ramping up, dehydration is a major concern. To stay hydrated during the summer, avoid sugar-laden sport drinks. Buy a reusable water bottle and keep it with you all the time as a reminder to take sips regularly.
Prep for the beach- Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so manage these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier at the end of the day.
With these tips you are sure to have an easy time of staying healthy and happy this summer!
How Much Water Do You Need?
I have always told my clients to start their morning by drinking water first before they start their morning. I liken it to giving a plant some water- we need to hydrate. But how much water do we really need in a day? Fluids help our bodies function properly and inadequate intake can impact sleep, mood, and body function. Fluid needs are different for everyone and factors like climate, age, activity level and medical history should be considered.
Many times I am asked for a formula or calculation as to how much water they need. Your body is one of the best predictors of your unique fluid needs. A simple way to check if you’re getting enough water is to pay attention to how much you’re urinating and the color of your urine. Another way to tell whether or not it’s time to hydrate is by drinking up when you’re thirsty. This may seem obvious, but you’d be surprised how many people ignore their body’s intuitive signals. Aside from thirst, other signs of dehydration include dizziness, fatigue, headaches, constipation, dryness in the mouth and urinating less than three times per day. If you’re struggling to meet your fluid needs, here are some helpful tips.
Drink consistently- Aim to consistently hydrate during the day instead of drinking large amounts of water during short time intervals. I drink water first thing in the morning and then while I am working out in the morning and throughout the day.
Carry a water bottle- It’s better for the environment and helps you hydrate as well!
Blend it up- If plain water is boring, try adding herbs, veggies or fruit to add flavor.
Keep water around- If it’s not in front of you, you may forget about drinking water. I keep a bottle of water at my desk while I am working and glasses of water by my bedside. I also have water bottles in the car for staying hydrated.
For more information and want to learn more healthy living tips, feel free to contact me at rachel@livehealthynyc.com
How to Eat Healthy when Eating Out
Now that restaurants are “open” whether you prefer to eat inside or outside, do you have trouble deciding what to order? I am so used to cooking the same 5 meals that when I see a menu there are so many appetizers and entrees that I can’t decide what to get!
Studies show that eating out leads to overeating, poor food choices and weight gain. This isn’t such great news especially since many of us are ready to be social again by dining out with friends.
But, don’t be discouraged!
Here are a few tips to help you stay on your healthy track, enjoy your time with friends and support local restaurants.
Read the menu. I have found that knowing what the menu offers helps you to make a good choice. When you are hungry or distracted you’re more likely to make unhealthy choices. And the sight and smell of food can make sticking to a plan more difficult, especially if you are hungry. So, know before you go!
Snack before you go. If you’re hungry when you arrive at a restaurant, you may end up eating too much. If you are hungry before you go out, it’s best to have a small high protein healthy snack to curb your hunger.
Ask how the food is prepared and ask for a healthy swap. Foods that are described on the menu as pan-fried, fried, crispy, crunchy or sautéed will usually contain more fat and more calories. Look for food that has been steamed, grilled, roasted or poached. I always take a moment when ordering to ask for vegetables instead of potatoes and ask for low-salt and sauce on the side.
Skip the bread basket. If you are hungry and want to nibble before the meal, ask for a plate of raw veggies, edamame or some hard cheese to get you through the moment before your appetizer arrives.
Think about your whole lifestyle. Of course there will be times when you want to eat something that you feel is a “treat” and not worry about how healthy it is. Being able to be flexible about your diet and food choices is linked with better overall health and weight management. I like to think of it as being mindful and if you are following healthy meal patterns most of the time, go ahead and treat yourself. An occasional indulgence can be good for the soul.
Want to know more about how to get healthy and stay healthy? Feel free to contact me for a time to talk!
Exercise for your Mental Health
When I go to the doctor for my yearly physical, as part of the check in questions,I am asked if I exercise. Physical exercise should not be something we ‘have to do’, ‘should do’ or ‘ought to do’ for our health, but as something that we do because we personally value its positive benefits to our mental health and our wellbeing.
Mental wellbeing is related to factors such as:
The sense of feeling good about ourselves and being able to function well individually or in relationships
The ability to deal with the ups and downs of life, such as coping with challenges and making the most of opportunities
The feeling of connection to our community and surroundings
Having control and freedom over our lives
Having a sense of purpose and feeling valued
Physical activity has a huge potential to enhance our wellbeing. Did you ever notice how even a short burst of a 10 minute brisk walk can increase your mental alertness, energy and positive mood. Physical activity can increase our self-esteem and can reduce stress and anxiety.
So, where do you start? Ask yourself some questions: Do you want to be indoors or outside. Do you want a group or individual activity.Think outside the box and remember that going on a walk, doing housework, and gardening are all physical activities.
If physical activity is new to you, it’s best to build up your ability gradually. Keep a record of your activity and use it to help you recall what you enjoy most and what you like least. Remember, you won’t see improvement from physical conditioning every day. Making the regular commitment to doing physical activity is an achievement in itself, and every activity session can improve your mood.
Making your health and wellbeing a priority is the best gift you could ever give to yourself.
I am always here to help you make a plan to help you find your best self!
Sometimes I Feel Nutty
There are certain food groups that I will never tire of. Specifically, nuts. I love all of the different varieties. Nuts are so good for us (if we are lucky enough not to be allergic) but we have to eat them wisely. Just the way a squirrel takes its time on the one nut he is eating, we too need to be mindful of how we eat nuts.
Nuts are a good source of key nutrients, healthy fats, and protein.The key is to consume nuts in a way that delivers health benefits without the weight gain. That means limiting portions and eating nuts instead of, not in addition to, certain other foods.
A good rule is a single serving of nuts is 1 ounce or 1/4 to 1/3 cup. For almonds, that's about 18 to 22 individual nuts, packing 168 calories. Nuts are low in saturated fat, so consuming them instead of animal protein sources can help to lower your LDL ("bad") cholesterol. They contribute fiber, potassium, and calcium to your diet. For almonds, that's about 18 to 22 individual nuts, packing 168 calories.
However, while nuts are a healthy protein, you can't simply substitute nuts for meat, ounce for ounce. If you did, your waistline would pay a steep price.
Where should you put nuts into your diet? I do not love nuts as a standalone snack in a bowl. You will automatically eat more calories than you set out to do. It's true that a small handful of nuts can kill hunger pangs between meals, but round out the nutritional mix of your meals. Breakfast is a good time to go nuts. Throw some in your cereal or yogurt with fruit. At lunch, toss a handful into a meatless salad. At dinner, nuts are a nutritious addition to grain-based side dishes like wild or brown rice and mushrooms.
If you want to learn healthy ways to eat nuts (and other foods that are good for you!), let me know and we can set up time for teaching, education and making healthy choices.
Belly Bloat Be Gone
As the warmer weather is approaching and more skin is showing (I have had enough of chunky sweaters and I am looking forward to tshirts and sundresses), what foods should we eat to help us fight belly bloat? There could be many reasons why our tummies are bloated and knowing your body is one of the first steps in understanding what could be the culprit. In most cases, bloat is the result of having extra gas in your system due to swallowing air or eating certain foods. So, keeping track of your daily diet (think food journal) is one way to figuring this all out. And while bloating is not comfortable, it’s usually only temporary. And often simple dietary tweeks can help.
Here are a few foods that you may want to stay away from:
PROCESSED FOODS- fast food, bottled salad dressings, store bought sauces and marinades, canned soups, deli meat and boxed pastries like donuts and cookies are loaded with salt. Sodium holds onto water and leaves us feeling uncomfortable.
HIGH FAT FOODS- foods high in saturated fats take longer to digest and because these foods move more slowly through the GI tract, bloating happens.
DAIRY- some people have a hard time breaking down the lactose and need to avoid dairy. However, yogurt may help fight belly bloat (more on that in a bit! Keep reading!)
APPLES- one of my all time favorite foods. But, some have a hard time tolerating this healthy fruit. Why? Because apples are high in fructose, and too much fructose can cause bloating. So, rather than giving this fruit up entirely, mabe eat a small apple or half of a large one. Or eat the apple with the skin because it contains insoluble fiber, which is most effective in aiding digestion. In addition, you can also eat cooked apples (baked or applesauce). And finally eat the apple slowly- you want to prevent too much air from getting in which causes gas to worsen.
BEANS AND LENTILS- these foods can cause bloating because of their fiber content. Fiber specifically is one of the nutrients in legumes that you don’t want to skimp on as it ( fills you up and keeps the digestive tract running smoothly, and feeds the beneficial bacteria in your gut microbiome. To avoid excessive gas, add these legumes slowly to your diet rather than eating big bowls of chilli or bean soups.
CRUCIFEROUS VEGETABLES- broccoli, cauliflower, cabbage, kale and brussel sprouts can be very gassy when eaten in large quantities. So, like eating beans and legumes, incorporate them into your diet slowly.
So, what should you eat to debloat?
Here are a few foods that you will want to enjoy:
CUCUMBERS- cucumbers are primarily made of water, which can help flush out any extra sodium in your system. Cucumbers also contain a flavonoid called quercetin which has strong anti-inflammatory properties.
YOGURT- yogurt is pretty widely known for its positive impact on gut health. Containing probiotics, which help to regulate digestion and improve overall GI health, yogurt can help prevent bloating. But, go for the plain varieties, as the added sugar in the fruit flavors contributes to bloating.
ASPARAGUS- diuretic properties found in asparagus’s asparagine, help your body flush out salt and water.
BANANAS- Bananas help fight the bloat and discourage water retention because of their potassium content. Potassium is a mineral and electrolyte that is important for regulating sodium levels in the body.
Pay attention to what you eat and how you feel when you eat the foods you do. For more information and help to create your own personal plan, feel free to contact me.
Eating for your Health
I went to my doctor yesterday for a yearly checkup (all is ok!). He asked me how I stayed in shape during the past year of quarantine. He said that many of his patients (and family and friends) had gained weight during quarantine. And now he sees a trend as vaccines are available and the weather is warmer, many are wanting to get back to the shape/weight they were at a year ago.
Personally, I told him, staying healthy is about a lifestyle and having a plan. As much as I love to cook and bake (and yes, quarantine was alot of baking and tasting), I always have an exercise routine that I factor into my day. It could be a run or a walk or a bike ride outside or lifting weights in my home or my recent peloton purchase. In addition to exercise, eating healthy not only makes me feel good, but it is good for my health. Fortunately I love salads and fruits and fish. I create my own version of the “meditarian diet” that is healthy and easy to follow. I do bend the rules at times (like the other nite I had the most delicious mushroom risotto, but only a few small bites and while I would have loved to have a full plate, I know too well how my pants would feel when the waist would be tight!).
I think that if you are trying to make a healthy plan for yourself, you have to think about what you enjoy and make healthy modifications so that it can become a true part of you- aka: your own lifestyle.
Here are a few easy tips:
Exercise for your enjoyment. If you are exercising because you “have to”, you will ultimately make excuses not to exercise. Try walking to and from your errands. Say no to taxis and ubers and park your car far away from the store you are going to. You will be surprised over time how fit you become.
Eat what you like. Eliminate the junk and stock your kitchen with fresh fruits and veggies and whole grain pasta and bread. If you don’t have it (the junk food) in your home you will have an easier time picking healthy choices. Look through social media and online cooking recipes and Youtube videos on how to make simple healthy meals. You don’t have to cook like a michelin star chef (although you can take a masterclass if you want!), you just need some healthy inspirations that you will for sure enjoy!
Make a routine that you can stick to. Mark your daily calendar for what you will do for yourself in the day. It’s important to set your time to take care of your needs. Healthy routines can become a part of who you are . This allows for those times when you do have a random change in your schedule, it will not throw off all the good work you have been doing.
If you haven’t eaten breakfast yet this morning, and want a healthy easy recipe, click here for avocado, hummus and egg toast (I never get tired of this combination).
Enjoy your day! And if you want help making a healthy lifestyle for yourself, contact me!
Spring Eats
Ever wonder why you crave warm hearty soups in the fall and winter and fresh mouth watering fruits in the spring and summer. Well, our environment, our culture, and our demographics impact what we eat. And on a basic level, we eat what is most available to us. People have always eaten regional foods- the foods that grow in the area. When in Italy, eat pasta! And when you come home from work starving, make sure you have some fresh veggies and fruit in your immediate reach (rather than a bag of chips and guac!). Years ago, in cold climates people relied on preserved foods, potatoes, and root vegetables from the cellar to make simple, sustaining dishes. The hearty stew is a familiar vestige of years when, during the colder months, people needed a cheap and palatable way to eat preserved vegetables and frozen meat. However, now with transportation, fresh fruits and vegetables are available across the country and at any time of the year.
We eat largely for pleasure. And one of the reasons I believe we eat seasonally is fruits and vegetable are at its peak during certain seasons. And it tastes so good!
So, what should you enjoy eating this spring? Here are a few of my favorites:
Asparagus, Apricot, Artichoke, Avocado, Mango, Morel, Pineapple, Peas. Click here for a delicious grilled appricot, arugula and goat cheese salad. And click here for an easy healthy asparagus soup recipe!
Enjoy this season and have a great day!
Snacking Mindfully
In the United States and abroad, the snack food industry is enormous (no pun intended)! Whether it’s bite size 100 calorie snack packs or bags of chips, cookies or candy, there is a huge business out there and marketers know exactly how to get us to snack. Ever think why you snack? As a young child, playgroups, nursery schools and pre-primary classes designate a “snack time”. So, perhaps one can say we have “learned” that there are certain times of day we snack. Pre-covid, I went to the movies and I rarely sat down to watch the show without a tub of popcorn and twizzlers. I don’t think I was ever actually “hungry” but I associated watching a movie with snacking too. Sound familiar? And what about all of the “diets” and food fads that “program” one to have a morning and afternoon and bedtime snack to keep your metabolism going. And that 4pm slump during the workday when you “need” a coffee break for something sweet to eat. Whether snacking is out of hunger, habit, boredom, social engagement, or emotional comfort there are many reasons we snack. It’s not so much a question of if you should snack, but whether you are snacking for the right reasons – and making the right choices and have a healthy mind about snacking.
Let’s become the expert of our body’s needs. Lets learn how to snack mindfully and create a healthy relationship with our food, mind and body. Easier said than done!
Here are a few steps you can take towards achieving this (and you can call or email me for assistance!).
We need to accept our cravings and recognize when we’re experiencing them but also arm ourselves with snacks that are wise and nutritious.
Know thyself- what type of snacker are you? Are you a “distracted snacker”? Try to adopt some smart strategies to help you slow down and focus on what you’re eating (maybe try to use chopsticks or eat with your opposite hand). Are you an “emotional snacker”? Go for nutritious foods that boost your energy and make you feel good like a healthy handful of nuts, berries or avocado rather than a candy bar (which may feel good in the moment but think about how it leaves you feeling after). Whatever your snack personality, there are many clever techniques to adapt your snacking behavior that can help encourage mindful eating habits.
Don’t change everything at once. If you’re thinking of changing certain snack habits or eating patterns, allow yourself time to change and don’t try a major lifestyle overhaul in one week. For example, if you feel your body is calling out for better nutrition, set one goal per week. Maybe start with a healthy breakfast and see how that makes you feel for the morning.
Above all else, it’s important to accept that we are not perfect- and more importantly, we don’t need to be. You don’t need to suffer deprivation, guilt, fear of food or anxiety over treating yourself every now and then. Just be thoughtful. One step at a time, one day at a time.
Have a great Monday!
Progress
Last March, my son and all of his friends who were studying abroad had to abruptly leave their foreign homes and return home to the states. We had been hearing about a virus that was highly contagious but we didn’t know what to expect. I can remember telling him to put on a mask when he got into the taxi and to head straight to his room without a hug. It was definitely not the homecoming that any of us imagined. I know that he felt like an outcast having to wear a mask. Now, if we walk down the street without a mask, we feel the harsh glances of those we pass.
What a year this has been!
Life is precious and our relationships with my “pod” is not something I take for granted.
I don’t mean to sound corny but now as spring has sprung and the buds on the trees begin to bloom I am optimistic about the months ahead. And I can’t help but think about getting back into shape- both mentally and physically. It’s time! What have you been doing this past year (yes, a whole year has gone by!) that you are ready to change? Maybe you want to start exercising, or maybe you want to start a hobby, or maybe eating healthier. The time is now. Here are a few thoughts that I have on what you can do to feel better.
Wake up a little earlier- now that we have moved our clocks ahead by one hour you have a longer day. I like to wake up a bit earlier to have some “me” time. Why don’t you try it. You can make a healthy breakfast, get caught up on the news and even squeeze in a workout. By the time you’re ready to head out for the day, you’ve already accomplished a few tasks. That feeling alone can help set the stage for the rest of your day.
Eat the colors of the rainbow- Bland, boring meals often come in bland, boring colors. Add spice back into your life this spring by eating more colorfully. By choosing ripe and bright foods, you can add excitement back into your meals and say goodbye to empty calories and unnecessary chemicals. Healthy, colorful food is the only way you should be eating. So, next time you’re at the grocery store, choose any fruits and veggies that pop out to you. Let the rainbow of healthy foods guide you along your journey to wellness.
Get outside- This has been some year and if you are feeling a little down and out you are not alone. But, getting outside can really help lift your spirits. By taking a short walk, you can boost your mood and your energy without turning to caffeine or unhealthy snacks. It’s a great way to either start your day, break up the day or even end the day with a walk and hit your internal refresh button.
Rethink your drink- WATER can replace sugary drinks and alcohol. Stay hydrated- it will improve every inch of you. If you don’t love plain water you can add fresh fruits or vegetables for instant flavor.
Love yourself!
Make this season as bright as the colors of the spring flowers and take care of yourself - you deserve it!
Spring Ahead
I love springtime! There is a brightness to the sky, the flowers start to bloom (I deal with bad allergies for a few months), the temperatures warm up and we start to feel more energy around us.
If you are like me, waking up this Monday morning wasn’t easy. This weekend we turned our clocks ahead by an hour and I was definitely a bit groggy when I woke up. I felt like I was robbed by an hour of sleep! It’s funny, it’s only one hour but it feels like more! I guess while we have to sacrifice one hour of sleep, the upside is we get more hours of daylight!
DST (Daylight Savings Time) doesn’t make it easy for us to deal with this time change. But, for your health, here are some tips on how to best handle the time change.
Go Slowly- If you can remember to go to bed a little earlier pre-time change and get up just a bit before your alarm goes off in the morning, you will have an easier time adjusting. But, if you were blindsided by the clock, just realize that as the days get longer and natural light exposure increases your body will adjust.
Keep your schedule- Try to manage your schedule accordingly. Be consistent with eating, social, bed and exercise times.
Have a nighttime ritual- Bedtime routines aren’t just for kids. You don’t need to do things in a certain order, but you should make a habit of slowing your body down. Dim your lights. Take a warm – not hot – shower. Put your phone, computer or tablet away. Electronics’ high-intensity light hinders melatonin, a hormone that triggers sleepiness. It stimulates your brain and makes sleep difficult the same way sunlight does.
Be good to yourself- get your zzz’s, eat healthy and exercise daily!
Wishing you an easy time and lots of sunshine and happiness in the weeks ahead!
Food Cravings
Health was always a word in my vocabulary. I exercised and ate right all through my teens and mostly during my college years (well, we will wipe the slate clean at the freshman 15 that I gained by eating bran muffins and peanut m&m’s and deep dish pizza). When I was in my 30’s and pregnant I couldn’t wait to eat both french fries and ice cream for 9 months. But, once pregnant I didn’t want any of those foods. What I craved were foods that were tart. I wanted lemon tarts. Fearing that I would gain more than the recommended weight that my doctor monitored, I turned to fruit! I loved mouth watering not so sweet pineapple and tart crunchy green apples. I wanted plain foods like a bagel with melted muenster cheese or egg salad. I made this work by opting for whole wheat scooped out bagels with lite cheese and egg salad with low fat mayo. I tried to be smart. I preferred vanilla flavor over strawberry or mint chip ice cream and so I found low fat frozen yogurt that satisfied my craving.
Cravings are curious to me. Why do we have them and what do they mean. The severity and frequency of your food cravings can be affected by a combination of lifestyle factors, such as being dehydrated, lack of sleep and an unbalanced diet. Also, making sure that you get enough healthy fat, protein and complex carbohydrates to satisfy you is important for keeping cravings at bay.
Here is a list of foods that will help satisfy your cravings in a healthy manner.
If you crave SALT it could mean that you are dehydrated (poor sleep or too much alcohol) so I would suggest that you have dried seaweed, tomato juice, salted almonds or broth.
If you crave FATTY foods it could mean that you may need more sleep. I would opt for healthy fats such as avocado, nuts and nut butter, seeds and fish over fried foods.
If you crave SUGAR it might mean you need more balance in your diet. If you really want a sweet (and may kill someone to have it!) allow yourself to have a small portion of it- but only after having eaten a balanced meal first. And if you know you won't be able to stick with a small piece, opt for some fresh fruit or a square of dark chocolate.
The ability to resist cravings is not always about willpower. In fact, foods that are high in sugar and salt — namely, processed foods — have a powerful effect on our brains and keep us wanting more. Ever notice how it’s easy to finish a bag of chips but a bag of carrots is a different story! In order to stop craving foods that are high in sugar and salt, I recommend that you start with a diet of mostly unprocessed, whole foods, get good sleep and daily exercise and over time (remember there is no magic pill), your taste buds should adjust accordingly.
Juice Press Meal Plan
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Enjoy! And as always, feel free to contact me with any of your health questions! Happy Monday!
Healthy Living without Fad Diets
I believe that there really are no magic pills for helping us to lose weight and get healthy. However, it’s easy to fall into the trap that there really is an easier way and we see it everyday when we hear about the latest fad diet that is followed by a celebrity or even your best friend. Do you remember the “No-Carb Diet”, the “Keto diet”, “the Cabage Soup diet”, “the Cookie diet” and even the “Carnivore diet”. Following these diets may seem like a good idea, and even may help you shed some pounds (I mean if I could eat cookies all day and not gain weight, how crazy would I be to not try it!).
But, practically speaking, these fad diets are not sustainable. The honest to goodness truth is that losing weight and getting into shape and “being” healthy involves one’s willingness to practice eating healthy, the ability to self-monitor, the willingness to control food cravings and the ability to employ psychological coping strategies. Here are a few ways to make your achieve your healthier lifestyle:
DON’T COUNT CALORIES- look at the portion size. If it looks too big, it probably is. Use a smaller plate, smaller bowl, smaller silverware- you get the idea.
WATER- stay hydrated. This is key. I always keep a bottle of water by my side.
PROTEIN- this may in fact be a magic pill. Eating lean protein causes your body to burn more calories during the digestion and absorption process. And your body has to work harder to digest and absorb the nutrients in protein. Protein can also reduce your ghrelin levels. Ghrelin is known as the “hunger hormone” because it stimulates appetite, causing you to digest more food and store more fat. And finally, protein can boost your levels of peptide YY, a hormone that makes you feel full.
WHOLE FOODS- whole foods are foods that are as close to their natural form as possible. Not only will eating whole foods keep the weight off, but doing so will keep you healthier.
SUPPORT- surround yourself with people who will help you in your healthy journey. Enlist the help of your spouse, family, or close friends who will motivate you to stay on track, and support you when you get off track. And don’t forget to be supportive of yourself!