Going Vegetarian

Are you considering shifting to a meatless diet? If you are, I would suggest incorporating one to two vegetarian meals a week and see how your body responds. My guess is that you may not even miss the meat. There are a variety of delicious fall vegetables and many farmers markets in your area are stocked with hearty squashes, dark green leafy vegetables and a variety of apples and pumpkins- all of which are great for eating! If you live in NYC (or any of the five boroughs) you can click here for a link to finding the green markets in your area.

I am including three recipes for vegetarian meals (breakfast, lunch and dinner). They are also easy to adapt to a vegan lifestyle if you would like.

Breakfast quinoa- quinoa for breakfast you ask? Yes! Did you know that quinoa is a complete protein and easy to make with many possibilities (toppings) as oatmeal and it’s great to include as part of your breakfast. Click here for a recipe!

Lentil quinoa salad- Together, having lentils and quinoa in the same recipe is like wining the lottery! Both are healthy and nutritious and can be creatively worked into a tasty meal. Click here for an easy recipe.

Eggplant lasagna- I love making lasagna with noodles that are either eggplant slices or zucchini slices. This dish is great for those who want a low carb or gluten-free diet. And if you are not a dairy eater, there are plenty of non-dairy “cheeses” that you can buy in your local market. Click here for the recipe.

You may have a multitude of reasons for going vegetarian or vegan. Eating a particular way does not have to be complicated. For more information, feel free to contact me at rachel@livehealthynyc.com

Back to School for Adults

September always signals “back to school” vibes. While I don’t go shopping for school supplies (my kids are older now), I do mentally stock up on creating new healthy structures and healthy routines. I do this by SETTING ATTAINABLE GOALS. Some ideas are:

1. EAT A HEALTHY BREAKFAST- Eat something high in fiber that includes protein to keep you full and energized. If you start the day out right, you tend to eat better overall and will avoid brain fog. And breakfast options are endless. Click here for a berry almond smoothie bowl. 

2. INCLUDE GREENS IN YOUR MEALS- Dark greens (such as spinach and kale) have nutrients and fiber which are important in your daily diet. Whether you eat raw or steamed or sauteed there are many ways to enjoy greens in your diet. Click here for a spinach and egg recipe.

3. FIND CREATIVE SUBSTITUTIONS FOR UNHEALTHY FOODS- Work to eliminate foods and snacks that you buy regularly that are high in calories but low on their health benefit. Eat them less often as an occasional treat. Try using low-fat dairy, whole grains, healthy oils like avocado and olive oil and natural sweeteners like fruit instead of high fat or sugar alternatives.

4. INCORPORATE BALANCE EXERCISES- Sadly, as we age, our ability to balance decreases (I am 53yrs old and the thought of getting on a balance beam like I did while a young camper is horrifying!). But, there are easy ways to increase our strength and flexibility. For example, you can balance on one leg at a time (count to 10) and then switch to the other leg. You can take yoga classes, strength training and simple walking exercises to help improve balance.

5. DRINK WATER- It’s nothing new that there are health benefits to drinking more water. It helps keep your temperature normal, it’s good for your joints, protects your spinal cord and other sensitive tissues and gets rid of wastes through urination, sweat and bowel movements. If plain water isn’t your thing, try flavoring it with citrus, berries or herbs.

6. EXERCISE AND STAND UP STRAIGHT- As a little girl, my parents would always tell me to hold my shoulders back and stand straight. As an adult, posture is more important than ever (ever notice how we shrink as we age?). Weight training, cardio exercise and holding good posture are goals to keep.

7. TURN OFF ELECTRONICS AND GO TO BED EARLY. We all lead busy lives and it’s hard to turn off from the day. It’s so important to wind down (I love reading a book before bed) as sleep provides more energy, helps with better food choices and provides overall clarity.

It takes time to make healthy habits part of your daily life. Be patient with yourself and remember that YOU CAN DO WHAT YOU SET YOUR MIND TO!

For more information, encouragement and a person to talk to, feel free to reach out to me at rachel@livehealthynyc.com

Labor Day and Rosh Hashanah

Wishing everyone a healthy holiday!

Best Carbs

When I hear people say that they don’t eat carbs, I am like “What?” “Wow, really?” Carbs have gotten a bad rap. There are of course, good carbs and bad carbs. Keep reading to find out more! 

Carbohydrates are an essential part of a healthy diet, but it’s important to know they're not all created equal. Carbs are your primary source of energy. And the three main types of carbohydrates are sugars, starches, and fiber. I am pretty sure you have heard that carbs are called “simple” or “complex”. This is on the basis of their chemical makeup and what your body does with them. 

Simple carbs are composed of easy-to-digest sugars, some which are naturally occurring like sugars found in milk and fruit. Now, refined or processed sugars are usually added to foods like candies, baked goods, and soda. These simple carbs (whether natural, like fruit or dairy, or processed like cake and candy) are quickly absorbed through the gut and can cause a spike in blood sugar levels. On food labels you may have seen different names of added sugars like brown sugar, corn sweetener, corn syrup, fructose, glucose, maltose, malt syrup, sucrose, honey, agave nectar, molasses, and fruit juice concentrates. Don’t misunderstand me, simple carbs like fruit and dairy are good for you. In their pure form (like a mango or an apple), fruits offer lots of nutritional value. What you want to avoid or eliminate are simple carbs like cookies, soda, candy and chips (and granola bars that seem healthy but really are like a candy bar).

Complex carbohydrates are found in whole grains, legumes, and vegetables. A great benefit of a complex carb is fiber, which is technically a type of carbohydrate, but it's not digested and absorbed. This feeds the good gut bacteria and it also allows for the absorption of the carbohydrate to be slower into the bloodstream, so it won't spike glucose levels and insulin levels like a simple carbohydrate does. So, when you eat complex carbs you ultimately can have a consistent amount of energy. 

Foods that are nutrient-dense complex carbs include: 100 percent whole-wheat breads, barley, quinoa, potatoes, oatmeal and beans. 

So, why wouldn’t you want to eat carbs- the good kind! Click here for a great recipe using both simple and complex carbs (apples and quinoa!). And for more information, contact me: rachel@livehealthynyc.com

Superwoman- Superfood

My daughter came home from a day of back to back appointments and breathlessly said “mom, I don’t know how you do it all!”. She said I get the “supermom” award. And I know she means it and it makes me feel good. But, this blog isn’t about my superpowers but it will be about how eating good foods, in particular those that we label “superfoods” can help us as women to feel mighty. 

**** To the men out here who are reading this- please continue to read this blog. I am not writing this to discriminate but women and men, at times, have different nutritional needs. And all of these foods can be enjoyed by all! 

Here are some foods that have an extra boost of energy and nutrition that are essential for a woman’s well-being.

1. Quinoa- One of my favorites because it is so versatile. It is thought to be ‘the mother of all grains”. It is gluten-free and a complete protein. Quinoa contains twice as much fibre as other grains, and helps cut down the risk of hypertension, heart disease and diabetes. It is rich in vitamins and minerals and is a good source of manganese, an antioxidant, which helps manage PMS!

2. Chia Seeds- I love adding these tiny earthy seeds to my granola. Chia seeds are an excellent source of fibre and omega-3 making them highly beneficial for the heart and the digestive system. They are rich in an omega-3 fatty acid, which is highly effective in preventing breast and cervical cancer. High in antioxidants, they are also good for the skin and prevent premature ageing.

3. Black Rice- Also known as “forbidden rice”, it was consumed thousands of years ago by Chinese royalty. Black rice may not be as well known as brown, red, or wild rice, but it has a rich profile of nutrients. It is the best form of rice when it comes to protein, antioxidants, fibre and phytonutrients. Black rice also helps in keeping the heart healthy and aids in maintenance of cholesterol levels and helps to detoxify the body. 

4. Beets- I didn’t actually know I liked beets until a few years ago. They are packed with plenty of vitamins and nutrients and can even help to lower blood pressure! And beets can be baked, boiled or pressed into a juice (and also they mix well with other fruits like cranberry).

5. Turmeric-  A few years ago, I was cooking with a friend who loved this spice! Most often found in yellow curry dishes, turmeric is a member of the ginger family. Some research suggests that it may be used in treating conditions like inflammation, digestive problems, arthritis and Alzheimer’s.

This is just a short list as there are many other foods (kale, blueberries, sardines and black beans are just a few more). Want to know more, feel free to contact me and we can discuss how eating right can help you to feel your best! 

Pizza

I actually love pizza! I can still remember when I was 13yrs old going to the “Original Ray’s” pizza in NYC with my cousin who lived in Greenwich Village. I had a slice with mozzarella and spinach and mushrooms and it was THE BEST slice I have ever eaten. Since then I really don’t eat pizza all that often, the memory of the slice and the experience is too great! And I really only eat pizza if I am in Italy or find myself in a city that touts a great pizza joint. But, it is also true that eating pizza on a regular basis is not really not the healthiest choice. 

It was during quarantine, after we got tired of baking banana bread, sourdough bread, lasagna, and chilli that we started to experiment with pizza making. And we made it directly in the oven! When the weather got warmer we made it outside on our Weber grill. Homemade pizza is far healthier than what you get on the street.

Here are some easy ways to make pizza healthier:

1. Use whole wheat dough or a vegetable crust. A whole wheat pie is loaded with fiber. Stretch the dough to make a thin crust and you will have a lighter pizza. And if you choose a vegetable crust like cauliflower or broccoli you are getting the added bonus that what you are eating is lower in carbs. 

2. Choose your sauce. Red sauces are healthy and a better choice than a creamy while alfredo sauce. You can make it on your own or if you use a jar, just check that the ingredients are healthy and not too much salt or sugar. You can also use a pesto which gives your pizza a less traditional flavor which you may enjoy.  

3. Choose your cheese wisely. For a real cheese lover, there is nothing better than fresh whole milk mozzarella. You can still use it, just use less and spread it out. You will get the same great taste and flavor! And if you want to add another cheese you can add part-skim ricotta. 

4. Add veggies. Layering your pizza with tons of veggies, whether grilled, sauteed or raw to the top layer (over the cheese) you will automatically make a healthy meal. Veggies add fiber, vitamins and nutrients. 

5. Choose lean proteins. Rather than greasy pepperoni, you can opt for grilled chicken or turkey meatballs to top your pizza. 

Adding a large salad to your pizza meal also is a tip as you can enjoy the salad greens and not have extra slices. 

We’ve had so much fun making pizza together with family and friends. Everyone participates by cutting, chopping, and choosing the ingredients that they enjoy. 

As I write this post, I am getting ready to take my daughter to school for her sophomore year. We had a “family dinner” last night with just the four of us and I am feeling a bit sentimental as we said our “temporary goodbyes”. So, as I talk about the art of pizza making with family and friends, I really treasure the time making one of my favorite meals and the strong relationships and bonds created have lasting health benefits. It is important to remember, while food fuels us, so does the power of relationships!

Making Habits Stick

The definition of a HABIT (according to Webster’s dictionary) is “a settled tendency or usual manner of behavior” (for example, the taking of a morning walk) or “an acquired mode of behavior that has become nearly or completely involuntary” (for example, she gets up early from force of habit). 

The other night I was out to dinner with my daughter and her friend and I was asked if I eat healthy because I “should” .  My daughter responded “she eats this way as she genuinely likes to eat healthy foods”. So, while I hadn’t thought about it quite this way, eating healthy is a habit for me. 

How do we establish healthy habits? You are eating healthy and exercising and not drinking too much. You are trying to get a good night’s rest and take some time away from media devices. I believe that all of us approach the process of personal change a little differently. Here are some fundamental steps that I like to think about in efforts to create a good habit:

1. CREATE A ROUTINE.  An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.

2. BUILD CONFIDENCE- Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences are learning opportunities and should be seen as a useful tool in tackling new goals with optimism. Think and repeat to yourself “What did I do that felt good today”.

3. FOCUS ON WHAT YOU ARE ADDING TO YOUR LIFE. Try not to fixate on what you’re giving up. Breathe. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel. I believe that this focus will give you the momentum you need to keep going.

4. FOCUS ON YOU. We all do things differently. What is working for you is just as important as what is not working for you in your daily life. Be positive. 

Enjoying a healthy lifestyle is supposed to be pleasurable and sustainable. Keep practicing. One day at a time. 

For guidance, support and help, contact me at Rachel@livehealthynyc.com

Hydrate

I talk alot about staying hydrated and how important it is (however, no matter what I say here, it’s important to discuss your hydration needs with your doctor as certain health conditions may require specialized fluid monitoring).

Generally speaking, how much hydration you need depends on a number of different factors- your age, your gender, your weight, the climate you are in, your level of activity, and your overall health all influence your individual needs.

Whether you’re pedaling uphill in a spin class or going for a trail run in the mountains, any activity that makes you break a sweat means you need to bump up the water intake. Why? Sweat is made almost completely of water, and it’s important to replace any of the fluids you are losing during your workout.

Hold onto your laptop or your phone as you read this- there are other ways to quench your thirst besides drinking H2O.

1. Oatmeal- Not only is it hearty and filling, oatmeal is also very hydrating. When oats are cooking, they expand and absorb the water or milk they’re being paired with. Too hot in August for a warm breakfast? Try overnight oats. Served cold, overnight oats pack all the benefits of hot oatmeal with no heat. And as an added boost, sprinkle chia seeds in your overnight oats when preparing, which soak up 10 times their weight in extra liquid and keep you full all morning. Add some berries and fruit for some more deliciousness!

2. Milk- milk is more hydrating than water or sports drinks due to its source of protein, carbohydrates, calcium, and electrolytes.

3. Vegetables- Salads are a great way to give you a hydrating punch. Most lettuce greens contain at least 94 percent water. It’s great to include celery, tomatoes, bell peppers, and carrots. Also zucchini noodles (zoodles) are a great alternative to pasta. And zoodles contain about 95 percent water. When paired with a tomato sauce, which usually has about 90 percent water, this meal can pack a hydrating and healthy punch.

4. Drink Smoothies- Between the yogurt and all the fresh fruit, smoothies are a fantastic and easy way to stay hydrated. You can’t go wrong with strawberries, peaches, cucumbers, spinach, and blueberries as they are all excellent options.

5. Soups- Want a filling and hydrating meal, look no further than broth-based soups or cold soups including gazpacho. Click here for a healthy gazpacho recipe.

I hope this has given you some ideas for what to eat to stay hydrated. And for more information, feel free to contact me at rachel@livehealhthynyc.com

Watermelon

One of the best parts of summertime for me is the abundance of fresh fruit! I love watermelon  as it satisfies my taste buds for its sweetness, its coolness and its crunch factor! On a hot summer day, there is nothing better than freshly cut watermelon bringing on the summer feel-good cool vibes! 

The health benefits of this fruit are many: 

•  high in vitamins A and C

•  high in antioxidants that help neutralize free radicals in the body (and may prevent cancers)

•  low in sugar fruit when compared cup-for-cup to other tropical fruits

•  high in  lycopene (even more so than tomatoes)

•  improves satiety- since the fruit is quite juicy, you can eat more of it for lower total calories when compared to other fruits!

• can help manage weight as not all calories are created equal- some calories (from watermelon) can actually cause you to feel more full, more satisfied, and end up eating less over the course of the day!

Sadly, there are some not so great health aspects of this fruit:

• watermelon may trigger migraines- when sugars from the fruit are broken down into alcohol and CO2 this process of decay also produces a biogenic amine called tyramine. It is when the fruit is either under ripe or overripe that the problem occurs. Migraine sufferers can still eat this fruit but just at the right time (which is sometimes hard to predict “perfection”).

• watermelon may worsen digestive issues watermelon is high in fructose which is a plant compound in the FODMAPs category. People with a history of digestive issues, such as Irritable Bowel Syndrome (IBS), may need to limit FODMAPs in order to feel their best. 

All of this said, like any food that you eat, moderation is always the best course to take! For more information, feel free to contact me at rachel@livehealthynyc.com

I can Breathe

This past week I was lucky enough to go away with my family. It was the first time in well over a year that we traveled together as a family. Covid had restricted us from going on vacation and as we were all fully vaccinated, we finally felt comfortable enough to travel. I was so excited! I felt like a kid in a candy store- I just wanted to escape from the daily laundry, the cooking and the planning. I am not complaining, my life is very good- I just wanted a change of scenery.

We picked the mountains as our destination and away we went. We spent 5 days hiking through mountains, finding lakes to swim in, and waterfalls to drink from. We spent some time fly fishing, golfing and more hiking. The scenery was breathtakingly magnificent! 

Being on vacation doesn’t mean a total about-face from healthy living. We went to the market when we arrived to stock up on basics including water, fresh fruit, yogurt, cereal, eggs, energy bars, and peanut butter and whole wheat bread. We also purchased saran wrap and plastic bags to wrap food in. It’s important to plan healthy snacks for our outings so I am always prepared for someone (especially me!) who may get  hungry and needs some extra fuel! I used the hotel gym for weights and hiking was my cardio. The altitude humbled me and made the hikes even that much more challenging and like climbing my apartment steps, I huffed and puffed. I wasn’t in a race to be first and so I was always at the end of my family pack. I still made it to the top and boy was I happy to see the parking lot as we returned from the hike!

I am not writing this to make anyone jealous about my time away but to express how much being away rejuvenated my mind, body and soul. Covid took away so much from everyone- health, loved ones, time, jobs, income, education- the list goes on. But there were also some parts of the “year plus stay at home” that came out of Covid. For me, the joy of more family time was truly the plus. Both our kids were going away to school and it allowed an extra year of family time. For that I was, and I am, forever grateful.  Life is precious and changes as we have all witnessed, in a moment, and so for me, being with those I love is beyond words. 

Even if  you can’t physically get away, it is important to find ways to refresh yourself. 

As I hiked, I relished the quiet time in my head and took in the beauty of nature that surrounded me. And you actually  don’t have to go away to hike. There is a great app (https://www.alltrails.com) that offers hiking trails anywhere you are! For me, hiking out west was challenging and pushed my limits as my hip flexors and calves ached at the end of the day. And by the way, it wasn’t like I climbed Mt Everest. I just went outside of my comfort zone and did activities that were not in my everyday life. As my daughter would tell me, “mom, keep looking forward and keep going because you can”.

I encourage you to keep looking forward because you can. Breathe more evenly and practice patience and gratitude and hug yourself and your friends and family because in this moment, we can.

Strength

Strength is a word that often comes to my mind when I am exercising and feeling like I want to be done. It is at that precise moment that I muster up all my mental and physical energy to cross the finish line. Strength has several shades of meaning. Strength is the property of being physically strong (you can do, say, 100 push-ups) or mentally strong (you can calculate percentages in your head while people are shouting at you). It can be the measure of how much force or pressure something can withstand over time (like a dam) or its potency (like a pesticide) or its intensity level (like a wifi signal) or its fighting capabilities (like an army) or its speciality (like the way an animal can blend into the environment).

Physical strength gets alot of well deserved attention. Good physical health is important and can prevent conditions such as heart disease or diabetes, and can help you maintain a long, independent life.  Eating right and exercising are ways to shape and maintain your health. 

Equally important is having a healthy and strong mind (being mentally fit) which allows you to handle the challenges and opportunities that life puts in front of you. These past 15 months, we were winded by a major life event (Covid), and being able to recover requires significant mental strength and psychological resilience. The benefits of being mentally fit, while testing our limits, means we are able to use our mental abilities to our fullest extent, allowing us to be more creative, make the most of opportunities as they present themselves, and approach stressful situations more calmly and with less anxiety. 

How exactly do we practice developing our mental fitness? Here are some helpful tips:

1. Practice being present

2. Move your body

3. Take a daily mindfulness break

4. Take self-care time

5. Set limits for yourself

6. Don’t be afraid to reach out for help

Just like physical strength, mental strength takes daily practice and can be achieved. My mantra that I repeat in my head is: I AM STRONG. I CAN DO IT. I CAN.

Believe in yourself. You can do anything!

July 4 2021

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:

1. Eat at set intervals throughout the day

2. Choose less refined sugars and eat more whole grains

3. Include protein at each meal

4. Eat a variety of foods

5. Include omega-3 rich foods, like oily fish, in your diet

6. Drink plenty of fluids, especially water

7. Get regular exercise 

8. 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:

1. 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.

2. 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. 

3. 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.

4. 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. 

5. 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.

6. 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.

7. 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.

1. 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!

2. 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. 

3. 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.

4. 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. 

5. 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!