Just Thankful

It’s a few days away from Thanksgiving and boy do I have a lot to be thankful for! For those of you who “follow” me, this has been quite a fall. My mom had knee surgery and my son had several blood clots and had his rib removed. But, thankfully, they are both doing well and recovery is just a road we follow. I am extremely grateful for the friendship and love and unwavering support of family and friends and medical professionals.

And so this festive and hectic holiday season, while surrounding ourselves with family and friends, I can breathe easier. And whether you are with friends, family or just taking a peaceful day for yourself, I want to stress the importance of staying fit and active and emotionally healthy (it helped me to handle it all!).

Here are some simple tips:

1. Eat healthy and exercise daily. The combination of eating balanced (including some of your “forbidden treats”) and daily exercise can help you to feel good overall and for sure will help to boost your mood (and the mood-enhancing benefits of exercise can help you manage the mental stress of the holidays!).

2. Exercise burns calories! Even after you indulge in your holiday meals, exercise can help you to maintain your healthy weight. I am not saying to get on the treadmill before or after in order for you to eat, but exercising daily, in general, will help you to maintain your weight. Your body will not change after one indulgent meal. And, I find that there is nothing like a walk after a big meal to help your digestion.

3. Exercise is fun! Engaging in an activity with a friend or a group can provide laughs and is a good way to spend time with your friends. Rather than sitting on the couch watching a game or a netflix (and I am not against doing this at times), I encourage you to also go outside and play a game or go for a walk or a run and enjoy your surroundings and breathe in the fresh air.

Incorporating these healthy tips can help you to feel good when times get challenging. Trust me! And for help and encouragement during these times ahead, contact me at rachel@livehealthynyc.com

A Village

“It takes a village” has never been more true for me since this past week. Our 22 yr old son developed a blood clot in his arm and had to be hospitalized this past week. Upon a diagnosis of thoracic outlet syndrome and two surgeries and great care from Mt Sinai, if it wasn’t for the incredible love from family and friends and medical teamwork, I don’t think any of us could have gotten through it. But, as our son says, he survived the trenches! He was discharged on Friday and we have a follow-up this week and fingers crossed that aside from medication for a short period of time and physical therapy for a few weeks, he can resume his “normal life” of a young man living and working in the city. 

I share this with you, my family of “Monday Blog Readers”, to stress the importance of knowing your body. My son knew that something wasn’t quite right when he woke up and his arm was swollen and even more so when after a few days it didn’t get better with time. Learning to understand your own body, how it functions and how the environment in which you live influences your health, I believe is paramount to your wellbeing. Wellness and fitness involve being aware and making healthy choices about your diet, exercise and positive outlook. I believe that there are 4 key areas to caring for your body:

1. Getting enough rest and sleep

2. Eating well

3. Exercise

4. Emotional wellbeing

Caring for your body in all of these areas makes sense. After all, you only get one body in this life, and you want it to last as long as possible. Taking care of both your mind and body will pay off in many ways! 

For more help in efforts to understand yourself more completely, I am here for you! So, contact me at Rachel@livehealthynyc.com

Going to out to Eat

Did you know that as a nation, we go out to eat on average, between 4-5xs a week. That’s a lot of dining out. A few weeks ago, I mentioned that my mom had knee surgery. Her recovery has been pretty good (thankfully!). While recovering, I noticed that she looked thinner. She had in fact lost some weight. Thanks to a good friend, every day for breakfast, lunch, snacks and dinner she ate homemade meals that were healthy and satisfying. Staying at home has not been easy for my mom. If you know my mom, you know that she has never been someone who has stayed in one place for too long. My 82 year mom is socially active and loves a good meal, especially going out to eat. I think I may have mentioned, and this is not a family secret, but we eat nothing alike (except for our love of brownies and chocolate cake!). She prefers steak over fish and a meal isn’t complete without dessert. It was evident that going out to eat as much as she had (pre-knee surgery) had cost her additional pounds. But alas, she is now craving going out to eat. So, can we dine out and not gain excess weight? Can we still have a piece of bread and the chicken parmesan? Yes, I believe we can. We just have to know how to read the menu and to plan ahead.

Here are some ways I suggest to plan:

• Look ahead- Look on the menu before you go to find healthier options that are higher in protein, fiber and vitamins and low in calories, fat, sugar and sodium. IF you are really craving something that the restaurant prepares in an exceptional way, like the truffle risotto, don’t restrict yourself- enjoy it. But, think about your whole meal (maybe have a salad to start and share dessert).

• Ask how food is prepared- Order foods that have been steamed, baked, broiled, grilled, or roasted. Fat and calories add up quickly when food is fried, deep-fried or breaded. IF this sounds boring, what can the restaurant do to make it more tasty? Maybe ask about some special herbs that the restaurant is known to use that will enhance the flavor.

• Ask for sauce on the side-Sauces, condiments, dressings and spreads can add fat and sodium to your meal. Ask for these on the side and then use just enough to get some flavor.

• Go for whole grains- Look for dishes made with whole grains such as quinoa, brown rice, barley or oats. Many restaurants now offer whole wheat or whole grain foods. Believe it or not, brown rice is really tasty and hearty!

• Ask for more vegetables- Order sides of leafy green salad or cooked vegetables. Substitute your potatoes or rice with vegetables.

• Keep it small- portions are important and it’s easier to order an appetizer for your main course or share your plate with your dining partner.

• Divide dessert- order fruit or just one dessert with a bunch of forks to share.

With a little planning, you don’t have to restrict the food that you really enjoy. You can dine out and still eat healthy! For more information and help making choices, contact me at rachel@livehealthynyc.com

Halloween 2021

Even though we all wore our covid protecting masks, and stood 6 feet apart, it did not deter us from reaching into the candy bowl this halloween! Ever since I can remember, as a kid, the best part of halloween was sorting the candy and eating our favorites. The holiday tradition continued throughout college as we bought candy for our roommates and had halloween parties. And when my kids were small we would have a healthy dinner followed by the candy that they went trick or treating for. And now, as an empty nester, it’s not a holiday without the candy bowl and themed decorations (you never know who will stop by!).

Does eating candy on selective holidays ruin my health? No. It does not. But, for anyone who has struggled with disordered eating or an eating disorder, such as anorexia, bulimia, or binge eating disorder, holidays like Halloween can bring on a whole new meaning. While other people may be engaged in the fun and festivities that come with the holiday season, having a chaotic relationship with food can make any type of celebration feel frightening.  Whether you have had a history of chronic dieting, have used food as an emotional escape, or feel out of control when it comes to eating certain foods, the sight of a bowl of halloween candy can be enough to send you into a downward spiral. 

But there is a way to establish a more neutral approach to the sweets and treats that can so easily cause distress and anxiety. I have told my clients who were trying to avoid candy that the candy wasn’t “special”. That we could buy it at any time of the year, not just for halloween. That resonated with them and gave them comfort. And we have also discussed the idea of deprivation and restriction. We agreed that if the candy was something they really wanted, they did not have to deprive or restrict themselves. Having a piece or two (not the whole bag) could be a conscious choice and can be something that they could savor and enjoy. Enjoying the halloween treats could be a mindful act of eating. 

I recently overheard a fitness instructor telling his followers that he wanted “reese’s peanut butter cups, snickers, sweedish fish, and nestle crunch bars. Don’t give me apples, bags of pretzels or granola bars!” he said. He wanted to eat what he wanted. And he was going to be thoughtful about his choices. He was going to exercise as he usually did (not any more than his normal workout) and he was going to eat his healthy meals (as he usually did).  And then he was going to have his candy.

It is my hope that as we get older and hopefully wiser, we can incorporate healthier choices. And I have noticed that the candy industry has jumped on the health train. Companies are making candy without high fructose corn syrup, without artificial flavors and without food dyes. There are candies that are soy free, dairy free and plant based. If you want it, the possibilities of having healthy candy are endless. 

I am not suggesting one substitute candy for a healthy balanced diet. But I am sharing a message that one can make healthier choices and it’s ok to have what you want. Eat for satisfaction. And giving yourself permission often allows you to make another choice that feels just right. Being mindful about what you choose can allow you to appreciate what you choose and allows you to enjoy your choice.  Love what you eat and love yourself! 

Diet and Memory

I wear many hats- I have children, I manage my home, I have a business, I have driven carpool, I schedule appts, and the list goes on. I am always keeping my “to-do” list nearby. And I try not to forget to take it when I go out! And the correlation between what we eat affects not only our moods, but also our memory. And I promise, I will not forget this fact!

Eating a healthy diet can not only improve your shape but it can improve your cognitive fitness. Research suggests that what we eat might have an impact on our ability to remember and our likelihood of developing dementia as we age. So, why not be proactive and eat a healthy balanced diet that is low in saturated fat and trans fat. I am not an advocate of fad diets but if I could advocate for one “diet” it would be the Mediterranean diet (a diet rich in olive oil, fish and beans and nuts, grains, fruits and veggies, limited red meat, and limited alcohol. ). This diet includes several components that might promote brain health:

• Fruits, vegetables, whole grains, fish, and olive oil help improve the health of blood vessels, reducing the risk for a memory-damaging stroke.

• Fish are high in omega-3 fatty acids, which have been linked to lower levels of beta-amyloid proteins in the blood and better vascular health.

• Moderate alcohol consumption raises levels of healthy high-density lipoprotein (HDL) cholesterol. Alcohol also lowers our cells' resistance to insulin, allowing it to lower blood sugar more effectively. Insulin resistance has been linked to dementia.

Daily exercise and healthy eating are undoubtedly important to better long term mental and physical health and for more information and guidance and support, feel free to contact me at rachel@livehealthynyc.com

And for a healthy easy recipe, click here!

Social Media

I like social media. Let me qualify this statement. I like parts of social media. I like how it connects me to others, and I like how I can get ideas for what to make for breakfast, lunch, and dinner. It allows me to stay on top of the news with easy access. What I don’t like about it is that it can make me feel ugly, not fit or envious. Scrolling through facebook or instagram, I wonder why everyone always looks so “perfect”. 

The way social media affects both men and women is significant. Sadly, social media can negatively affect body image because viewers are typically exposed to thin, fit, and "idealized" body types and will often compare themselves to peers and celebrities. Did you know that the more time you spend on social media, the more likely you are to feel worse about yourself and your body. A negative body image can cause unrealistic expectations of how your body should look and could lead to unhealthy behaviors, like disordered eating. Because social media is filled with people presenting themselves in their best light, it can be difficult to avoid images and messages that might make you feel negatively about yourself. 

However, social media can also help your body image if you use it wisely- social media can promote body positivity. Body positive content seeks to show appreciation and acceptance for all types of bodies and this is true especially as we look at the younger generation.

So, how can you counteract the negative effects that social media may have on you? 

1. Take a break from your accounts. If you find you feel worse after scrolling, take a step back and see how you feel after disengaging. If you feel better, there's no shame in putting your phone down for a while, whether that be a few hours, days, or weeks. 

2. Un-follow accounts that don't make you feel good. Pay attention to which accounts, people, and images lift you up. Replace content that leaves you feeling worse with content that makes you feel better. 

3. Find a community. Follow body positive accounts and join supportive groups that can help shift your mindset about "ideal" body types. 

4. You are human. Everybody has a different body! There is no one size fits all! 

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

The Anti-Inflamatory Diet

My mom got a new knee last week (a bionic one!). She’s 82yrs young and before I know it, she will be outrunning everyone. She asked the doctor what she should do before surgery to help her recover post surgery. Besides her exercise, she was told to eat an anti-inflammatory diet. The anti-inflammatory diet is not a specific regimen but rather a style of eating. An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol. 

My mom and I are super close. And while we are so much alike, we are so different. And truth be told, my mom loves food (way more than I do!) and our eating habits are so different. She prefers steak and cottage fries over salmon and sautee spinach. And she loves a bag of chips and a sandwich. And she has rarely met a dessert she didn’t like. 

So, what foods was she supposed to eat? An anti-inflammatory diet should combine a variety of foods that are rich in nutrients, provide a range of antioxidants and contain healthful fats. Foods that may help manage inflammation include:

• oily fish, such as tuna and salmon

• fruits, such as blueberries, blackberries, strawberries, and cherries

• vegetables, including kale, spinach, and broccoli

• beans

• nuts and seeds

• olives and olive oil

• fiber

• raw or moderately cooked vegetables

• legumes, such as lentils

• spices, such as ginger and turmeric

• probiotics and prebiotics

• tea

• some herbs

For a start to your morning, click here for a healthy recipe. 

No single food will boost one’s health, it is important to include a variety of balanced healthy foods! To be well balanced you have to live well balanced. For more information and a hand to help guide you, contact me at rachel@livehealthynyc.com

PS- post surgery, my mom is doing great!

Mask Up for Flight

I just returned from visiting our daughter at school in North Carolina.Traveling has changed so much since 9/11: heightened airport security coupled with a long list of what you can not bring through security, and the most recent mandate of wearing a mask from the moment you enter the airport until you exit the terminal as well as wearing your mask on the flight for the entire time you are in the air. The only exception is you may remove your mask while you drink and eat.

I have to admit, this new regulation caused me some distress as there is nothing less appealing to me than airplane food. I usually bring my own meal for the flight. Yes, you can take your mask “down” while eating, but I don’t think it’s permission to fine dine in the air.

If you are hungry (and depending on the length of your flight) here are some tips on the foods that are easy to eat on your flight.

1. Adjust your meal time. Don’t go to the airport hungry. Eat before your flight. For some, it may mean going to an airport lounge where they are serving to-go meals and you can safely eat before you board the plane.

2. Plan ahead. Pack your own sandwich that you can take through security and eat on the plan. A turkey sandwich is easy. Click here for a healthy recipe (I may eliminate the onion as the smell may be overpowering on the flight). For a vegetarian sandwich click here.

3. Snacks- I am not a huge fan of pre-packed store bought snacks (even though Trader Joes, Whole Foods and your local markets sell great brands) so I like to make my own. Love trail mix (nuts and dried fruit), cut hard fruit (apples, pears), grapes, hard cheese, cured meats and baguettes and crackers, peanut butter and jelly sandwich, protein bars, cut veggies (carrots, celery, jicama, edamame) and homemade muffins and cookies for your sweet tooth!

Don’t forget to pack your foods in disposable containers, bring napkins and wet-wipes and of course your hand sanitizer!

Fly smart and safe travels!

For more information, feel free to reach out to me at rachel@livehealthynyc.com

I Love the Fall

Finally, the weather across the country is starting to turn a bit cooler and fall vegetables are beginning to sprout. I love the many different foods that each season has to offer! I believe that seasonal food is fresher, tastier and more nutritious than food consumed out of season.

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

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

2) Local food supports the local economy.

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

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

Here are some great fall fruits and veggies and recipes to add to your table as the calendar moves us forward. Click here for a kale and apple smoothie that won’t disappoint you. Want to warm up your home and heart during the cooler days, click here for hearty roasted root vegetables. Looking for a healthy sweet. Try clicking here for a healthy apple crisp.

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

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!