Eating for Spring

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!

Going Vegetarian

I stopped eating meat many years ago. It was a conscious choice based on taste and texture. While I still eat some animal foods (fish and eggs and limited dairy) my diet is mostly plant based. If you are considering going vegetarian, vegan or just giving yourself a break from dairy or meat, here are some of my thoughts.

  • You will feel happier- Research suggests that giving up meat and dairy is a mood booster.

  • You will have more energy- Studies show that meat and animal products can worsen sleeping conditions like obstructive sleep apnea, which disrupts sleep. And with the extra energy that you have, make sure to incorporate some form of movement in your daily plans.

  • You will feel the love- Giving up meat will protect your heart. Well-constructed plant-based meals have less saturated fat and cholesterol than animal-based meals, which makes plant-based eating healthier for reducing your risk of heart disease.

  • Your digestion will improve- Plant-based diets done correctly, will show an almost immediate increase in overall satiety and digestion. Plant-based diets are high in insoluble and soluble fibers which are positively associated with reducing the risk for developing heart disease and improving overall gut health.

  • Inflammation in your body will decrease- A vegetarian diet incorporates many fruits and vegetables which contain phytonutrients that act as antioxidants in the body. Antioxidants are known for removing toxins produced by free radicals and cause cellular damage, all of which lead to low-level chronic inflammation in the body.

We are what we eat. And having the ability to feel really good because you feed yourself right, will help enhance your longevity both in mind and body and spirit!

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

What to Drink Before Bedtime

I have a habit… I like to have a warm drink before bed. After a busy day, drinking a warm cup of tea helps me to unwind and settle into the evening. But, not all drinks are created equal. Let me discuss what are good/bad drinks before bedtime.

From warm milk to chamomile tea to a plethora of wellness drinks, there’s no shortage of beverages available that claim drinking them can help you sleep. But which ones might actually serve your slumber?

Here’s a caveat- depending on your age and if you take certain medications, drinking too much before you go to bed can be disruptive as the need to urinate will wake you up. So, maybe you may want to stop drinking a few hrs before you go to bed.

Here are a few of the drinks that definitely are not good for your slumber:

  • Alcohol- don’t shoot the messenger! It may make you drowsy, but a cocktail doesn’t necessarily make for good sleep. Alcohol can absolutely disrupt sleep patterns, especially the important brain waves we have when we sleep. It makes it more difficult to fall into a deep sleep. Did you know that it takes about one hour and a little bit over to metabolize one drink. So giving yourself the extra time, plus the time to drink additional water to flush it out of your system, can be helpful for a better nights rest.

  • Coffee and Tea and Soda- No surprise that the caffeine in coffee and black and green tea are diuretics which promote getting up to pee and the sugar in the soda will keep you up counting sheep.

Here are some drinks that are questionable as there isn’t much evidence that they will help you to slumber:

  • Warm milk- I would always make it for my kids when they had difficulty falling asleep. It may have worked because it was a comfort food or because the tryptophan in it or other proteins that helped them to fall asleep. But, truth be told, there was no scientific evidence that it improved sleep.

  • Drinks with Magnesium- drinks like “Calm” or enhanced water products like “driftwell” haven’t been tested for safety and there isn’t enough data. You’re better eating foods with magnesium like leafy dark greens, nuts and seeds and yogurt and milk to name a few.

  • Drinks with CBD-whether CBD beverages can do you any favors is not yet known. And there could be a variation as to how one reacts from it. So, just be cautious.

The best drinks:

  • Water- hands down the purest. Plain water is the healthiest, best beverage you can drink any time of day — it has zero calories and prevents dehydration, a condition that can cause foggy thinking, make you moody, and increase risk of constipation and kidney stones.

  • Chamomile tea- chamomile to be soothing and slumber-inducing.

  • Tart Cherry juice- tart cherries are rich in melatonin, the sleep-inducing hormone that we naturally create. It may be better to eat the fruit as the naturally occurring sugar in the juice may lead you to getting up to urinate more during the night. But, the benefits of this fruit should not be missed. Stop by your local health food store to look for this juice and make sure it is without added sugar.

We all know how important a good night’s rest is. And remember, it isn’t always about what you eat and drink that lead to either a good night’s sleep- there are many emotional and environmental factors that influence your zzz’s. For more information and help feel free to contact me at rachel@livehealthynyc.com

How to Find Joy

A few weeks ago, I had a birthday. It was not a “BIG” birthday but, if we have learned nothing else during the pandemic or from the war that is happening in the Ukraine, the simple yearly blessing of having a healthy birthday is a joy that should for sure be celebrated. Don’t worry, you didn’t miss a big party- I celebrated in a quiet way and I was SO happy about my day! I am not going to tell you what I wished for as I blew out my candles (I am superstitious and want my wish to come true), but I will share that I always take this time to reflect on the past year and I like to visualize (in order to make it happen) what I want the coming year to look like. This has been one hell of a crazy ride and while there is light at the far end of the tunnel, we still have a way to go.


Do you know what visualization is? It is the practice of imagining what you want to achieve in the future. It involves using all five senses of sight, smell, touch, taste, and hearing. The process of visualizing directs your subconscious to be aware of the end goal that you have in mind. If you picture what you want to happen rather than what you don’t want to happen, you can make it happen. I have a painting in my home that says “DO SOMETHING”. This process of “doing” is about good strong energy that is goal oriented and action driven and takes quite a bit of focus. Ever get stuck in your own way? Yep, me too. So I pause for a moment in order to move the mental clutter that gets in my way. And then I can move forward. Many of us use visualization but like most things in life, it needs to be taught, learned and practiced. And the best part about this is that it can be used in many areas of your life. And it’s not just for athletes, actors and business moguls. It is for the “average joe” too! 


Here are a few steps to help you to start visualizing your goals:

  • Choose a quiet environment to start your practice of visualizing

  • Decide what you want. 

  • Picture the scene.

  • Write down a sentence that helps you to focus on your goal.

  • Find an image that you can hold in your mind of what you want.

  • Imagine each step toward your successful conclusion.

  • Visualize daily.


I believe that this mental practice can help you get you to where you want to go. Seeing is believing! Make it real. And celebrate what you CAN do! 


A Habit Again

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:

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.

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”.

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.

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

Alcohol

Many of you who know me, know that I am not a drinker. I may enjoy a glass of wine, rose or champagne once in a while, but I can really take it or leave it. Offer me a brownie or a biscotti, and I will not refuse, but I have never really acquired the taste of alcohol or wine. However, alcohol, wine, champagne and beer are important in our society. I am often asked how drinking affects our bodies. Here are some of the facts.

  • Drinking is both a cultural and a social activity- Many countries drink freely with their families and wine is poured like water is at the table. It can be an activity grouping together family and friends during the holidays. How often do you hear a friend say “lets meet for a drink after work” or during the pandemic a “zoom happy hour” with others. But, keep in mind that it’s called “happy HOUR” for a reason. Alcohol is only healthy in moderation.

  • Alcohol has a role in weight management- I hate to be the messenger here, but if you are looking to lose a few pounds, you know that 5pm glass of something you drink, well you may want to consider skipping it. Alcohol is empty calories. It’s not that one drink is so many calories, but several drinks add up. If you mix alcohol with fruit juices there is the added sugar and alcohol lowers inhibitions and can easily lead to poor decision-making.

  • Alcohol can negatively affect your sleep. Research suggests that alcohol can lead to increased periods of wakefulness during sleep cycles. And sleep deprivation, whether from lack of sleep or impaired sleep, can lead to an imbalance in the hormones related to hunger, satiety, and energy storage.

  • Alcohol affects digestion and nutrient intake- Intake of alcoholic beverages can also inhibit proper digestive function. And this can greatly affect the metabolism of organs that play a role in weight management.

Cutting back on drinking can help you to feel better for your overall health. You may notice that you can enjoy a healthier body, improved sleep, better digestion, and fewer of those excess “empty” calories. And, the good news is that there are some drinks that are better than others. For example, straight vodka, tequila, gin and whisky are all lower in calories than beer and wine and champagne. So, if you are going to drink, these are my suggestions.

Have a good Monday!

Water

I have always been a strong proponent of drinking water. Water is great for hydration. And so I am often encouraging my clients to add natural fruits or vegetables to their water to make it taste good as I am always a bit surprised that people have a hard time drinking water. But, are there other beverages that can do what water does? What about coffee, tea, juices or diet sodas? Well, nothing is truly as good for you as pure water is. What about carbonated water? Let’s look at some good news.

  • Sparkling water hydrates your body. Current evidence suggests that sparkling water hydrates your body just as well as regular water.

  • Drinking carbonated water is not bad for your health. There have been rumors that drinking carbonated water is bad for your teeth and gums. If you’re concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.

  • Carbonated water may benefit your digestive health. It may improve swallowing, increase feelings of fullness, and reduce constipation.

Carbonated water is a calorie-free beverage that causes a pleasurable bubbly sensation. Many people prefer it over still water. There’s no reason to give up this beverage if you enjoy it. And while it’s not a magic elixir, it may be good for improving your overall health.

For more information on how to live a healthy lifestyle, feel free to contact me at rachel@livehealthynyc.com

Valentine's 2022

It’s Valentine’s Day- a day with so many mixed feelings. Whether you are single or in a relationship, what you do on this day can cause a tremendous amount of anxiety. And now let’s think about those who are struggling with their weight or struggling with a “sugar addiction”. This is not an easy holiday to avoid as the store shelves are packed with red and pink foil candy.

Let’s turn this day around and make this holiday about nurturing you, in the best possible way!

  • Linger in bed a bit longer- For many of us this is indeed a luxury! Don’t stress about your typical morning schedule, and never mind that it’s Monday morning. Treat yourself to a few extra moments in bed! Catching some extra zzz’s is as important to your health and your well-being.

  • Exercise/Movement-Take a class either in person or online. Go for a walk or run outside (if the weather permits).

  • Write a love note- This heart holiday, write your own personal card to yourself. Tell yourself how great you are!

  • Pamper yourself- Take a day off from your routine and do something that makes you feel good. Get a mani/pedi, massage or facial (or do it yourself at home). Go to a movie or a museum or stay home and read a book or catch up on the weekend paper.

  • Make a meal or order takeout- Enjoying your own cooking or a meal from a local restaurant. Set the table and enjoy! And don’t avoid the sweets as we all know it just leads to feelings of deprivation and ultimately binging behavior. Valentine's day is just another day and chocolate is just another food!

Say “YES” to yourself and splurge on YOU! Show some LOVE and KINDNESS to yourself.

Be good to yourself and treat your body, mind, and soul with kindness! And I can help you to learn ways to value you!

Good Night

When my kids were young, I could retell Good Night Moon by Margaret Wise Brown in my sleep (no pun intended!). We had a routine of reading the story to them before bed. It was not about what story we told, but rather about forming nighttime rituals. This would ensure that we would all have a break from the long day and also so that they would get a good night’s sleep in order to improve cognition and memory, judgment and concentration. We tried, as best we could, to give them a “bedtime toolbox”. I loved connecting with my children before they went off to sleep as they were relaxed, could fall asleep more easily and were prepared for the next day (this routine allowed the next morning to run a bit smoother- and what mom doesn’t love that!). I am not going to lie, this took time! Unlike habits, which become almost unconscious routines, rituals are conscious and deliberate.

So, how do we make nighttime rituals happen? What’s in the “tool box”? Start small- don’t change everything all at once. A good night’s sleep is the bedrock to wellness and well-being. Making small incremental changes to your sleep habits can reap big results. Here are a few ideas to get you started:

  1. Turn off electronic devices- leave your phone, ipad, computer in another room while you prepare for your sleep. This is hard to do as we are so conditioned to being connected to our electronics.

  2. Have warm milk- this was a favorite of mine growing up (my mom and dad would make it for me adding vanilla and honey). The reason milk works isn’t because it’s something magical, but did you know that the fattier the milk (whole milk) the more it contains tryptophan (an amino acid that when absorbed by the body changes into the hormone serotonin which affects your mood). This hormone will spread through your body and stimulate the production of melatonin (which is a hormone that our brain naturally produces). Instead of a lights-out trigger, melatonin acts more like a dimmer switch, turning the day functions off and switching night functions on. So taking a melatonin supplement is sort of like taking a dose of sunset, tricking your body into feeling like it’s nighttime. It doesn’t put you to sleep as much as it tells the body that it’s time to sleep.

  3. Take a warm bath or shower- this is probably one of the most common relaxing bedtime rituals that have ever existed.

  4. Read a book or a magazine- I love to read although I have to admit that when I read at night, within the first page, I am out like a light (so my nighttime rituals and routines work for me!). So, curl up in bed with all your comfy pillows and warm blankets and settle in for a few chapters. And, make sure you’re reading an actual printed book, and not something on a screen like your smartphone or an e-reader. What’s your favorite book that you have read recently?

  5. Perfect room temperature- sleeping in a cool room may seem uncomfortable at first, and I am not suggesting frigid temperatures, but the coolness will actually help you to sleep better. Your body will adjust because as humans, we’re programmed to lower our body temperature at night.

Some other ideas are investing in a sound machine and making sure your room is dark enough. Additionally, what you eat may affect how you sleep. Eating a big fatty meal before bed or one that is high in sugar will have ill effects on your sleep.

Do you have trouble getting into a rhythm at night? I have more ideas and ways to help you so feel free to reach out to me to discuss.

How to Feel your Best Mood

I don’t know about you, but January has felt like a really long month. I try my best not to be cranky but sometimes it’s hard not to want to snap at those I love. I am generally happy and for the most part, I try to look at the bright side of life. But, like most things in life, happiness too has to be cultivated, actively pursued and practiced. Here are some “feel-good” habits that you can try to lift your mood and feel happy.

  • EAT WELL- Junk food may only help in the moment, but you will feel guilt and regret and will only feel worse. So, eating healthy foods such as quinoa, salmon, mushrooms, foods with probiotics, leafy greens, citrus fruits, nuts and seeds and yes, dark chocolate!

  • GO FOR A WALK- Getting out and moving for a little more than 20 minutes a day is not only good for your physical health and longevity, it's also a great way to feel better in the here and now. Physical activity is linked to reductions in depression and improved mood, and being outside in the fresh air can also provide mental health benefits. I love the way the brisk air feels in the winter or even the heat of the sun in the hot summer as I go for a walk or run and exhale the bad energy and inhale the feeling of goodness.

  • LISTEN TO MUSIC- Listening to your favorite playlist of catchy tunes can help to elevate your mood. I often crank up the volume (when I am home alone) and belt out songs while dancing (I have not an ounce of rhythm but who cares when I am by myself!) away any blues I may be feeling.

  • CALL A FRIEND- Social support is a key factor in emotional well-being. Who knows you better than your bestie? And sometimes just calling on that friend when you are feeling stuck in a negative mindset is enough to help you to feel better. I do this often as my best girlfriends have the patience to listen to me more and the support that they provide is enough to lift my spirits.

  • PLAN SOMETHING- Research suggests that people who are able to balance living in the here and now with planning for the future are more resistant to negative moods and more resilient in the face of stress. Making plans for the future is helpful for managing daily stress, and it is best used when coupled by living mindfully (being present).

One last tidbit that I feel always lifts my mood is doing something nice for someone else. Whether it's helping out a neighbor, assisting a friend, or volunteering, doing good for others can leave you with positive emotions that researchers have dubbed a "warm glow." This I promise will make you smile from ear to ear and increase your happiness vibe as you pass goodness onto someone else.

As always, I am here for you (rachel@livehealthynyc.com) to help you find healthy ways to lift your spirits and feel good about yourself!

Coffee

Growing up, I can remember sitting with my grandmother for breakfast as she drank her instant coffee (as hot as the water could boil-she liked it so hot that she wanted to wait for it to cool!). I loved the smell of the coffee but I really wasn’t a coffee drinker - it tasted bitter. I had heard that liking coffee took a certain maturity in taste and I can’t really remember when I started to drink coffee, but for sure sometime post college in the 90’s when Starbucks made its way across the states. We certainly have come a long way from the cans of Folgers that filled my grandmother’s cupboards, with my oat milk lattes, cold brews and speciality drinks. I wonder how healthy this drink is for me?

In moderation, and without all the sugary syrups, coffee is part of my healthy day. If you are a lover of coffee, here are some reasons to enjoy your coffee and the pleasure that goes with it.

  • Coffee boosts your energy level. Coffee contains caffeine, a stimulant that has been shown to increase energy levels and decrease fatigue by altering levels of certain neurotransmitters in the brain. But, drink in moderation!

  • Can protect against some diseases. Some research suggests that drinking coffee could help protect against Alzheimer’s disease, Parkinson’s disease, and cognitive decline. But, more research still needs to be done in this area.

  • Coffee may promote weight management. According to some research, coffee could alter fat storage and support gut health, both of which may be beneficial for weight management. Additionally, some studies suggest that those who are regularly caffeinated are more likely to engage in physical activity.

  • Coffee drinkers may have a lower rate of depression.

  • Coffee drinkers live longer.

Coffee is a popular beverage that researchers have studied extensively for its many health benefits, including its ability to increase energy levels, promote weight management, enhance athletic performance, and protect against chronic disease. Still, drinking coffee in moderation — about three to four cups per day — has been associated with several health benefits and is generally considered safe for most adults. However, keep in mind that some people may need to limit their intake, including people who are pregnant or breastfeeding, children and adolescents, and people with certain health conditions.

What to Eat to Boost your Immune System

I don’t think that anyone wants to intentionally get sick (either with a common cold, the flu or covid). And as much as we try to stay healthy, we still catch a cold or the flu and there are just some breakthrough covid cases. So, what can we do to soothe ourselves when we don’t feel 100%. 

Here are some tips:

  1. Rest- For starters, take a break. We are always on overdrive and so when you start to not feel so great, stay home and rest. There is nothing better than rest for our bodies.

  2. Eat healthy- Homemade chicken soup is a staple in my home when either my kids or my husband get even so much as the sniffles. More than other hot liquids, chicken soup has been shown to increase mucus flow and that helps flush out viruses. Interestingly, chicken soup has a certain amino acid, called cysteine, that can affect mucus flow. And if you can add potatoes to your soup, thanks to their potassium, they help to regulate fluid balance. Fluid balance is crucial when you’re fighting colds, flu or covid.

  3. Eat oats and whole grains- When you don’t feel well, these foods that fight inflammation are helpful.

  4. Eat fruits and veggies- Eating naturally vitamin-rich produce is important for health regardless of whether you’ve been exposed to illness. But, when you don’t feel well, eating healthy foods can help you to speed up your recovery. 

  5. Add honey to your foods- Eating honey (when added to your hot tea or foods) has antimicrobial properties that help improve the immune response.

  6. Stay hydrated- whether drinking water, hot tea or making a frozen popsicle, keeping hydration levels high will help with immune system function.

I should add, you don’t have to wait until you don’t feel well to take care of yourself! Knowing your body is the most important way to detect how you are feeling. I hope these tips help you and your loved ones. And as always, for more information, feel free to contact me at rachel@livehealthynyc.com


Why Do I Eat When I am Stressed?

Is food your answer to stress? If so, you are not alone. Turning to a favorite snack or meal to fill emotional needs, reduce anxiety, and banish stress is a common practice. Also known as “emotional eating”, stress-eating involves using food as a coping mechanism to help you feel better. Typically, it has nothing to do with physical hunger and everything to do with soothing or suppressing uncomfortable feelings and situations. 

Do you ever wonder how you can stop stress-eating? What can you do to reduce stress instead of eating? This may seem obvious but stress-eating is also associated with uncomfortable emotions. In simple language, stress causes your adrenal glands to release a hormone called cortisol. And when this happens, you may notice an increase in appetite and a desire to eat sugary, salty, or fatty foods. This urge to eat isn’t the result of an empty stomach. Instead, it’s your brain telling you to eat so you can prepare for a potentially harmful situation. Being bombarded with daily stressors and not finding ways to manage them can lead to high cortisol levels and overeating. To show you what I mean, during this pandemic, according to the American Psychological Association (APA), nearly 8 out of 10 Americans feel that the current coronavirus pandemic is a significant source of stress. And 7 out of 10 Americans report higher stress levels in general since the pandemic started.  And guess what? Many of us put on the Covid-15 during this time as we “stress-ate” our way through quarantine.

So, how can we stop eating this way? Let’s break it down into a few steps.

  1. Know your stressors. Knowing the stressors that cause you to reach for food is the first step toward stopping stress-eating. Don’t be afraid to talk to yourself outloud! Go ahead and have a conversation by asking yourself if you’re eating because you’re hungry or if it’s a response to something else. 

  2. Remove the common offenders that are in your kitchen (pantry or fridge or freezer). Many reach for sweets or salty snacks and one idea I can offer is to replace these foods with more nutritious options that can help curb hunger when you’re feeling stressed.

  3. Replace stress eating with other activities. Take a walk, practice breathing exercises, call a friend, write in a journal, read a chapter in a book, do a puzzle, or listen to a guided meditation.

Turning to food when you experience internal or external stress is common. But, when you stress-eat, you will notice that any relief it provides is often temporary. Truthfully, avoiding stress altogether is impossible and that’s why it’s critical to find healthy ways to deal with daily stressors and anxiety that don’t involve stress eating. If you have tried to implement some of the new behaviors that I am referring to, and it hasn’t helped, don’t do it alone! Consider talking to someone- I am here! Just send me an email to rachel@livehealthynyc.com 

Happy New Year 2022

Happy New Year! 

I will eat better. 

I will exercise more.

I will spend less frivolously. 

I will be more patient. 

I will not be judgemental. 

I will be a better person.

These are pretty common resolutions. Many of us know that New Year’s Resolutions start with a bang and fizzle out pretty fast. And at a glance, these resolutions do not seem that difficult to keep. And for the most part, I think they are pretty attainable. The key to sustaining resolutions is consistency. Making and keeping resolutions are best done with support. Do not be afraid to reach out to friends or a skilled professional. If it’s one thing that 2021 has reinforced, we all need each other (albeit 6 feet apart and with lots of handwashing!) and emotional support is paramount. And it’s really ok to reach out! Wishing everyone a healthy and good 2022!


Vitamin F (Friendship)!

I am a big proponent of eating the right foods, staying hydrated by drinking plenty of water, daily exercise and making sure your body is well rested in order to perform at its best. All good ingredients for healthy living. I am also an advocate of taking supplements in case your diet does not provide you with all that your body needs. And I try my best to live this way. But, the most important vitamins that should not be overlooked is Vitamin F, for FRIENDSHIP.

There are a number of studies that highlight the importance of friends and good relationships to your health. Good friends are good for our health. Close friendships help to strengthen our immunity, keep our stress levels low, improve our self-confidence, increase our happiness and boost our overall health.

The true joy of seeing my friends is just the nutrient that I need. I am so thankful for the friends in my life! Continue to take care of yourself during these crazy times and reach out to your friends and making sure you are available for them to reach out to you!

Eggs

Many cultures consider eggs to be a source of life. In fact, many believe that the egg brings hope and purity and can be a symbol of luck and wealth. Have you ever heard someone say “wow, they really are a good egg!” as someone talks about how wonderful that person is. Where am I going with this? Well, as the days have gotten darker earlier and the covid virus resurfaces, I am searching for something healthy and happy and I know this may sound far off in left field, but eggs make me happy! So, if we are what we eat, let’s eat foods that bring something good to the table! Here are some benefits of eggs:

  1. Eggs are rich in protein- It's important to regularly consume complete protein sources so your body can properly carry out functions like muscle recovery and nutrient transport. Eating eggs at breakfast can also lead to a decreased calorie intake later on, which may be beneficial for weight management.

  2. Eggs contain some vitamin D- We all have heard that vitamin D is the “sunshine vitamin”. I bet you had no idea that eggs contain some of this vitamin! 

  3. Eggs are good for your brain! Eggs contain a number of nutrients associated with keeping your mind in tip-top shape, most notably B vitamins (B12, B6) as well as folate and choline. These vitamins are essential for healthy brain function which is associated with a reduced risk of dementia. 

  4. Eggs contain Omega-3’s- Commonly associated with fatty fish, omega-3s are also found naturally in eggs and have been tied to a number of health benefits, including the reduction in heart disease risk and inflammatory markers.

  5. Eggs can raise your good cholesterol- The cholesterol content in eggs is arguably the most controversial. It's important to remember that there are two types of cholesterol — high-density lipoprotein (HDL) and low-density lipoprotein (LDL), which are usually referred to as "good" and "bad" cholesterol, respectively. Enjoying eggs can raise your levels of good HDL cholesterol, which helps carry fat to the liver. Eating eggs frequently is associated with increased HDL cholesterol levels and improved functionality. High levels of HDL cholesterol are beneficial for reducing your risk of heart disease and stroke. 

Wondering how to eat eggs in order to get all of these benefits? I love eggs any way and anytime of day! Click here for an easy healthy scramble eggs with spinach! 


Honey

Maybe it’s because I had a virus or maybe it’s just the colder weather, but these past few weeks I have really been enjoying the smooth silky texture and taste of honey. Yes, it’s sugar. And yes, I try to avoid sugar. Honey is essentially pure sugar, with no fat and only trace amounts of protein and fiber. It contains small amounts of some nutrients, but most people typically don’t consume enough honey for it to be a significant dietary source of vitamins and minerals. Recently, a friend of mine encouraged me to buy “manuka honey” which is expensive but worth every last drop. Manuka honey is a type of honey native to New Zealand and it’s produced by bees who pollinate the flower commonly known as the Manuka bush.  So, why am I promoting this?

Honey has some good things to offer. Read on to find out what I am talking about.

  1. Honey is rich in health-promoting plant compounds known as polyphenols. And honey has healing properties that I don’t want to avoid.

  2. Did you know that high quality honey — which is minimally processed, unheated, and fresh — contains many important plant compounds and antioxidants. Darker varieties tend to offer more antioxidants than lighter varieties. As such, many of honey’s health benefits are attributed to its antioxidant content.

  3. Honey may offer some protective effects related to blood sugar management, but it should still be consumed in moderation, especially by people with type 2 diabetes.

  4. Honey has been linked to beneficial effects on heart health, including reduced blood pressure and blood fat levels. But, more studies need to be done.

  5. Honey can help prevent coughing when you have a cold. For children over 1 year of age, honey can act as a natural and safe cough suppressant. Some studies show that it’s even more effective than certain cough medicines.

  6. Honey is easy to add to your diet. To get a small boost of antioxidants from honey, you can use it any way that you’d typically use sugar. It’s excellent for sweetening plain yogurt, coffee, or tea. You can also use it in cooking and baking. I have started to use it to make my salad dressings.

So, while I encourage you to use honey, as always, use in moderation. And for more information feel free to contact me at Rachel@livehealthynyc.com

Click here for an easy salad dressing using honey.



Best Foods for Brain Health

During this time of year (the holiday season) I always have a lot on my mind (I bet you do too!). I have learned to make lists of what needs to get done, and I really try to hold onto my seat and not to stress over the length of the list. I then calmly and methodically check off as I complete the tasks - hopefully without having expended too much stress!

Getting enough rest, exercise and eating well are three components that are important to me and are always on my check list. If I can somehow manage each of these, I will be in pretty good shape. If you know me, you know that I  believe that a healthy diet is one of the key ingredients for your overall wellness- eating the correct foods can boost your immune system and lower your risk for a myriad of diseases, including heart disease, type 2 diabetes, and even certain cancers. And there is a direct connection between our “brain health” and the foods we eat. It actually makes a lot of sense- our brain needs fuel to function at its highest capacity. So, if you are driving an expensive car, you fill it with premium fuel, not regular gas, since it won't perform as well. And aren’t we all worth it! So, if you want to stay sharp and focused as best you can, one of the best things you can do is eat a varied, nutrient-rich diet. 

Here are a few foods that you can eat to help keep you going strong:

  1. Leafy green vegetables - think spinach, kale, arugula, parsley and romaine lettuce. Shouldn’t be a problem to incorporate this into your diet- eat a salad, drink a smootie or have it steamed or sauteed on the side.

  2. Fatty fish- salmon, tuna, and cod. All great fishes that are easy to buy or order at a restaurant. 

  3. Walnuts- all nuts are good for you but these are rich in an omega-3 fatty compound called alpha-linolenic acid (ALA) which help to lower your blood pressure and keep your brain sharp. You can snack on them raw or add them to your salad or even blend it with your pesto.

  4. Coffee- yes, if you love having a cup of coffee (or a few) every morning, you can feel confident that you're giving your brain something it needs. Research has found that increased caffeine consumption resulted in higher mental functioning. But, like everything, all in moderation.

  5. Dark berries- blueberries and blackberries are rich in flavonoids which help to support memory retention.

  6. Dark chocolate- Yipee! Yes, that's right—chocolate is good for your brain! Dark chocolate (like berries) is also rich in flavonoids. Cacao flavonoids may stimulate blood flow and encourage blood vessel growth in parts of the brain involved in memory and learning. Unfortunately, I am not suggesting an entire bar of dark chocolate, but a square of dark chocolate a day is a great serving recommendation to attain the treat's brain-boosting benefits. But, make sure it is really dark. The healthiest dark chocolate contains a cocoa percentage of 70% or higher, which provides more antioxidants and health benefits.

So, if after reading this today you walk away remembering what I said, you are steps ahead! For more information and guidance, I am here for you. Email me at rachel@livehealthynyc.com



Fighting Inflamation

Everyone talks about inflammation. But what is inflammation and how do we prevent it? And what foods should we eat to combat inflammation?

Here’s a quick explanation: Inflammation is your body's way of protecting itself from infection, illness, or injury. Classic signs of short-term inflammation include redness, pain, heat, and swelling. On the other hand, long-term inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer.


But, what foods should we eat? Here is a list of foods to AVOID:

  • Sugary beverages: Sugar-sweetened drinks and fruit juices

  • Refined carbs: White bread, white pasta, etc.

  • Desserts: Cookies, candy, cake, and ice cream

  • Processed meat: Hot dogs, bologna, sausages, etc.

  • Processed snack foods: Crackers, chips, and pretzels

  • Certain oils: Processed seed and vegetable oils like soybean and corn oil

  • Trans fats: Foods with partially hydrogenated ingredients

  • Alcohol: Excessive alcohol consumption


Here’s a list of foods to EAT:

  • Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.

  • Fruit: Especially deeply colored berries like grapes and cherries

  • High-fat fruits: Avocados and olives

  • Healthy fats: Olive oil and coconut oil

  • Fatty fish: Salmon, sardines, herring, mackerel, and anchovies

  • Nuts: Almonds and other nuts

  • Peppers: Bell peppers and chili peppers

  • Chocolate: Dark chocolate

  • Spices: Turmeric, fenugreek, cinnamon, etc.

  • Tea: Green tea

  • Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men

Eating whole foods which include a balanced diet of whole grains, lean protein and healthy fats, moderate consumption of alcohol, regular exercise and a good night’s sleep should help to prevent and also battle inflammation. It has been shown that by following an anti-inflammatory diet can lead to improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders. It can also decrease the risk of obesity, heart disease, diabetes, depression, cancer, and other diseases. As well, your energy and overall mood will improve with good health! 


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