Have a Sandwich

I love bread that is loaded with whole wheat and seeds. It is comforting and delicious! But, have you noticed that our culture has demonized bread? We have crucified gluten and limited carbs-making bread public enemy number one! And it’s almost impossible to have a healthy, natural relationship with food when the “food police” is inaccurately translating your food choices into moral character. The food police keeps you in the diet mentality rather than freeing you to eat according to your internal cues. You are not “good” for choosing a salad, and you are not “bad” for eating a sandwich. But, truthfully, all bread is not created equal. The highly processed bread is commercial and unrefined. And there are no nutritional benefits. On the other hand, bread made of rye, spelt, sourdough or wholemeal are key ingredients to a healthy loaf. As I strongly believe in the importance of a balanced diet, here are some of my favorites for making a delicious sandwich:

I love my eggs and I love my avocado! And the combo is fantastic! Click here for a great sandwich!

What about tuna? A great combo is red onion and kalamata olive with tuna stuffed into a pita. Click here for the recipe.

I love hummus and you can take it anywhere! Click here for a great way to add it to your sandwich!

For the meat eater why not try a roast beef sandwich. Click here for an easy recipe.

If you are struggling with whether or not to “break bread”, feel free to contact me to discuss. I can help you to discover that you can be your own “breadwinner” in managing your relationship to foods.

Easy Meals Again

Do you ever wake up and think “I sure hope today is an easy day”. A well known saying of the NAVY SEALS is “the only easy day was yesterday”. When constantly pushing yourself to excel, there will be challenges that make every day a battle. If you wake up knowing that every day will pose new challenges and that you are ready to face them head-on, you will be well equipped to achieve any goal you set and hopefully it will be an easy day!

I have put together a short list of a few tips to make your day run smoother so you can face the challenges ahead:

  1. Take time for yourself- Maybe you are someone who likes to meditate to start your day. Or maybe you like to sit quietly before everyone wakes up and read the paper or the book that you enjoy. My day starts with some type of movement, usually cardio (cycle, jog or fast walk) followed by weights.

  2. Plan meals- This can help eliminate the frantic call of “what’s for dinner mom”. Set aside just 30 minutes to plan a week of meals. Make a list of what you will need and look in your fridge, freezer, and cupboards for items you already have. Don’t forget to include the nights that you have take-out or going out to dinner.

  3. Listen to music. Whatever your listening preference is, listening can have a profound effect on your mood and level of energy.

And if you are wondering what to cook for dinner (and have some leftovers for lunch), here are a few meals that I love.

  • Sheet pan salmon and brussel sprouts. Click here for the recipe. Did you know that salmon is packed with omega-3 fatty acids. Eating salmon (whether as sushi, smoked or baked or grilled) is great for your cardiovascular health as it’s a lean protein. Eating salmon can reduce your risk of cancer, improve your cognition, and aid in bone and joint protection. Eating salmon helps keep your skin healthy, allows you to have better vision, and is efficient in keeping your metabolism active. Did you also know that salmon is known to be a brain food for children and a calming food for those with ADHD.

  • Sheet pan balsamic herbed chicken and veggies. Click here for the recipe. This is too easy to make! Even a beginner can cook this meal in easy steps. The balsamic vinegar is sweet and when paired with the chicken and veggies it is savory too! The recipe also uses zucchini which is still in full abundance as the season started late. Zucchini also contains significant amounts of fiber, electrolytes, and other nutrients that are necessary for a healthy digestive system.

  • Easy parmesan “fried” chicken with sweet potato and broccoli. Click here for the recipe. This is a great dish that is always a winner! I love the sweet potato and broccoli combo! Some may regard sweet potatoes as too starchy, but their high fiber content makes them a slow burning starch—meaning they won’t spike blood sugar and insulin levels.

Cheers to simplifying your days and nites by making healthy habits to calm your days and making easy healthy meals too! For more information, contact me at rachel@livehealthynyc.com

Stay Cool

It's the middle of the summer and baby it's hot! All across the country we are having a heat wave! Long days of bright sun, heat and humidity are all in line with the season. Whether you are in a city, the country or the beach there is little relief. Rather than letting the heat put you into overload and throw you off balance, here are a few tips that you can use to let you enjoy the rest of the summer as it pertains to your food and lifestyle so you can usher in a more cooling nature.

 

EAT COOL FOODS: During the summer, our bodies like to eat what I call "cool foods. Summer is the perfect time to try out a raw food diet as not only will it help flush out toxins, but it's cooling for the body. Opt for ripe, sweet and juicy fruits and leafy greens (these should make up about 80% of your daily food), and cut down on oily things. Sipping cool (not ice cold) water infused with mint or citrus throughout the day will also keep you cool. As much as I like spicy foods, it’s not a bad idea to limit onions, garlic and hot peppers that add extra heat to your body. Instead, indulge in cold soups or let a warm meal cool to room temperature. I found a great pea and mint soup recipe that you can have either hot or cold. Click here for the recipe. 

MOVE WITH EASE AND PURPOSE: It can be quite tempting to have fun in the sun, but it's best to avoid exercising during the hottest part of the day. If you like biking or running, try doing it early in the morning or later at dusk when the temperature is slightly cooler.. And don't forget to hydrate with plenty of water!

 

ENJOY A MOON BATH: Never heard of it? Though sunbathing is the conventional "bath" of choice during the summer, allowing yourself to bask in the light of the moon can do wonders for your mind and body. Not only can the moon's cooling light help you to find balance, but if you're lucky enough to get outside under a full moon, you can truly harness the benefits of that special time each month when the moon's energy is full of love, abundance, creativity and positive energy.

 

TRY NEEM OL: You’ve heard of aloe vera oil and coconut oil and other essential oils, but “neem” oil comes from the bark, leaves and oil of the neem tree and have been used in India for several thousand years, and are still used today. About 75% of Ayurvedic remedies contain some form of neem. Indians call the sacred neem tree "the village pharmacy", and have limitless faith in its abilities. People value neem as a natural insect repellent and pesticide as they use it for skin care. Applying neem oil topically can soothe the skin and cool parts inflamed by the sun and heat. It even works as an anti-itch remedy for bug bites.

 

PRACTICE COOL BREATHING: When you feel a buildup of heat in your body, practicing deliberate control of the breath can be incredibly helpful. Don't get overwhelmed by the heat or what you have on your to-do list. Take a moment to breathe!  

For more healthy tips contact me at rachel@livehealthynyc.com

Ice cream- no guilt

The weather is HOT! Yep, it's' August! And it makes me crave cool foods. Besides plenty of fresh fruits and vegetables, my freezer is stocked with different ice cream flavors. Ice cream, in my house, in the summer, is a staple. According to the International Dairy Foods Association, Americans seem to have a love affair with this cool treat as we consume about 22 pounds per capita a year.

Does this cool treat fill you with guilt? Who amongst us didn’t have an internalized “bad-food” list with ice cream at the top? It takes practice and professional help to undo the damage of our “diet culture” and to learn to see foods as “neutral”.

So how can we simply have either a bowl of ice cream or a cone without the guilt?

Here are some healthy tips:

  1. Give yourself permission- Ultimately you can have ice cream any time of day, anywhere that you like! Allowing the decision to eat ice cream can be as simple as Do I want it? Will it satisfy me? Okay, let’s have some. Sometimes I do want it and it will satisfy me, and then my brain jumps in with a reminder: Oh I’m going to that new ice cream place that serves the vegan ice cream that I love. So, I’ll hold off so I can really enjoy that one. And then my brain shuts up. No counter-arguments, no doomsday visions of chocolate-covered fat grams. It’s just not that important. That’s the ultimate message here.

  2. Portion Control- How about ordering a kiddie cup. The "official" serving is just ½ cup which is about the size of a tennis ball. You know the small cups of Haagen-Dazs? Well, that's a ½ cup. So, while it may look small, it's probably just the right amount needed to make you feel satisfied.

  3. Pick your Toppings- It's the toppings that are extra. If you want a piece of candy or a cookie, don't use the ice cream as a reason to have the candy or cookie- enjoy your candy as you wish. You can also entertain the possibility of adding fresh fruit as an option.

In this age of clean eating, detox diets, and food phobias, there is an increasingly long list of foods that health-conscious women and men, girls and boys feel terrible about eating. Let’s practice the art of allowing ourselves to eat what we want. Let’s do away with the food guilt that has taken up so much space in our head.

For more information and support contact me at: rachel@livehealthynyc.com



Summer Tips

Are you enjoying your summer? Are you enjoying the longer days and are you finding some time for yourself? I have to be honest, I am trying! It doesn’t come naturally for me to “relax” but I am really working hard to be mindful of taking time to stop, breathe, and recharge. I do believe that summer can be the perfect time to improve your health in a way that is so seasonally laid back- hopefully, you'll barely notice the effort. Here are 5 tips for a super healthy summer lifestyle.

EAT WHAT'S IN SEASON- Summer is the perfect time for fresh fruits and vegetables! Berries are at it's peak! Blueberries, raspberries, strawberries are all loaded with antioxidants which may help prevent damage to tissues and reduce the risks of age-related illnesses. Peaches, cherries, and melon are the sweetest during the summer months. Sugar snap peas, tomatoes, corn and zucchini are great vegetables summer veggies. Maintaining a fresh diet boosts your mood and energy!

STAY COOL AND HYDRATED- There is no better drink than water. Start drinking when you rise in the morning and carry a water bottle throughout the day to ensure hydration.

EXERCISE- Summer is a great time to begin a new exercise routine and why not start it outdoors. There are so many activities to enjoy that you won't even feel like you are making an effort to exercise!

GET YOUR VITAMIN D-Vitamin D is a vitamin and a hormone that your body can make from the sun. While the sun is an excellent form of Vitamin D, you want to be sure to protect yourself from overexposure of the sun's harmful rays by wearing a hat and using protective sunscreen. You can also get your share of D in some of the foods you eat, particularly fatty fish and fish liver oil (think salmon) and some fortified dairy (think greek yogurt).

RELAX AND BREATHE- Stress is inevitable but also treatable! We are so busy running about our day that we forget to take some time to STOP and BREATHE. This is the time for you to find ways to relax and find peace. One great way to do this is to read a book! I’ve been reading alot this summer! There are so many great books and it’s a great way to have some peaceful quiet time for yourself!

For more information as you try to work towards a healthier you, contact me at rachel@livehealthynyc.com

Corn is DELICIOUS!!!

A fresh picked ear of corn, grilled to perfection says summer to me! But, over the years people started saying that it was unhealthy. But is it? Here are some myths and some reasons you can enjoy the sweetness of summer corn.

Corn is genetically modified- yes, corn chips, breakfast cereals, high fructose corn syrup and corn oil and feed are not what I want to eat during the summer. BUT, USDA-certified organic corn (grown at your local farm stand) is perfect to grill during the hot steamy summer nites.

Eating corn will make you gain weight- well, yes, if you load your cob with butter and salt I am sure you will gain! But, one plain ear of corn is about 100 calories (the equivalent to an apple) and has a few grams of fiber too.

Corn is high in sugar- Corn is definitely a sweet vegetable. There are only 6 grams of natural sugar in a medium size ear of corn. That’s not a lot of sugar!

All this said, sink your teeth into a golden ear of corn this summer before the summer fades away.

Want a great summer salad recipe? Click here for an amazing grilled corn and avocado salad recipe.

Habits

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 day I was at lunch with my daughter and her friend. Her friend asked if I ordered grilled salmon and salad because I thought I “should”. My daughter looked at me and said to her friend, “she eats this way as she genuinely likes it and would probably never order differently”. I guess one would say that eating healthy is a habit for me.

How do we establish healthy habits?

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

Hydration

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. You should drink water every day. Most people have been told they should drink 6 to 8, 8-ounce glasses of water each day. I was recently visiting a friend and she had a giant water bottle on her counter that had goals on the bottle with drinking goals. Click here for the cool bottle! However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day.

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.

Besides drinking water, there are foods that you can eat which surprisingly will help you to stay hydrated:

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 the summer 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!

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

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.

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.

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.

When you are properly hydrated, you physically and mentally feel better. You have more energy to do the activities you enjoy and to get through your day.

For more information on how to feel your best, feel free to contact me at rachel@livehealthynyc.com

Summer Healthy Travel

Traveling this summer? Whether you are on a weekend road trip, flying x-cross the country, or traveling overseas, or maybe just taking a lovely staycation, the importance of taking care of your health (mind,body and spirit) is always at the top of my packing list!

Our minds are always over cluttered with the “things” we do on a daily basis (from planning kids itinerary, food shopping, meal prep, laundry, making sure the washing machine is working, gardening, filling up the car with gas, getting in time to exercise, reaching out to friends and family- the list is endless). So, when you do finally take time to unwind (on a vacation or staycation) you want to really decompress.

Here are some simple steps that I have found helpful:

Pack lightly. Really, I mean it! You don’t need to take everything you own. Mix and match and no one really cares if you repeat an outfit (and think of how little laundry you will have to do when you get home!). I think of it like reading a menu- sure, the choices of appetizers and main courses sound enticing, but you don’t actually choose to order it all. You usually order one appetizer and one main course. And, by the time coffee and dessert come around, you may only have a few bites because you are really truly full. So, think of packing in the same way! You don’t need to pack a steamer trunk!

Pack sneakers. I will never be without my running shoes. Even if I never make it to the hotel gym, I will always walk or jog outside to get some fresh air, see my surroundings and move my body. I also like to take some fit-style bands to help me when I stretch during my travels.

Eat breakfast. I think it’s important to start your travel day with a healthy breakfast! Eggs, whole grains and fruits will help you have the energy you need to fuel your day.

Eat well. I don’t like to over indulge but I do enjoy the foods of the town. Whether it’s stone ground grits with fresh eggs and biscuits in the south or pasta and gelato in Europe.

Snack Smart. Think of healthy snacks like fruit, nuts, yogurt and cheese. High protein and healthy fat and healthy carbs keeps you energized throughout your travel day.

And always stay hydrated. Water is a big YES and I have started to carry my own water bottle which I can easily refill throughout the day.

And lastly, enjoy your holiday!

Fresh Air and Mental Health

Do you ever have a day that is so stock piled with your to-do list that you find you barely ate breakfast or lunch  and you are still in the house close to dinner time? Whether you are working from home, on a zoom platform, on-line learning, or homework, it’s days like these that drive me nutty! The need to get outside and breathe in air is a must! Time spent outside is integral to our health and happiness. Consistent immersion in nature can serve as a blanket on the mind; calming stress, slowing thoughts and alleviating anxiety. As stress levels decrease, energy and mental sharpness are increased as fresh air and sunlight act as a stimulus to our consciousness. Getting outside doesn’t mean mountain climbing or hard core outdoor activities. It could simply mean starting with a walk every morning. You could also take your reading from the couch to the park! As well, you can meet a friend for a drink outside by finding a grassy spot under a shaded tree. Getting outside either first thing in the day or by the late afternoon, you will appreciate how good the fresh air nourishes your mind, body and soul. No matter how busy you are, take some time to go outside and breathe the air! From a zen meditation: “You should sit in nature for 20 minutes a day… unless you’re busy, then you should sit for an hour.” 

For more information and how to’s, contact me at rachel@livehealthynyc.com

Shrimp

There are a few seafoods that I enjoy as much as I love eating shrimp. Is it healthy for us? The answer is yes!

Here are some healthy facts in an easy to read format:

Shrimp is nutritious and provides high amounts of certain nutrients, such as iodine. Did you know that iodine is an important mineral that many people are deficient in. Iodine is required for proper thyroid function and brain health.

Shrimp is also a good source of omega-3 fatty acids.

Shrimp is low in calories.

Eating shrimp may help protect against inflammation by preventing free radicals from damaging your cells.

Although shrimp is high in cholesterol, it has not been found to have a negative impact on heart health.

Just like everything that we eat, all in moderation. Click on this link for a healthy way to prepare shrimp (it’s one of my favorites!). Add your favorite grilled vegetables or a big green salad! For more information, feel free to contact me at rachel@livehealthynyc.com

PROBIOTIC

I am a big believer in eating healthy foods in order to keep our mind and our bodies healthy. OK, none of us are “perfect” eaters. We are all a “work in progress”. When we eat foods that are “good” for us, we should get the appropriate amounts of nutrients. But, oftentimes we don’t and then we can supplement with over-the-counter vitamins. I am really diligent and routine about the vitamins that I take. Among these are probiotics. Probiotics are made of good live bacteria and/or yeasts that naturally live in your body. You constantly have both good and bad bacteria in your body. When you get an infection, there’s more bad bacteria, knocking your system out of balance. Good bacteria helps eliminate extra bad bacteria, returning the balance. Probiotic-supplements are a way to add good bacteria to your body. The main job of probiotics, or good bacteria, is to maintain a healthy balance in your body. 

Taking a probiotic daily in a pill or capsule or drink form is an easy way to get what you need. Before you start any supplements, make sure you talk to your healthcare provider. They generally don’t cause harm. You can also eat foods that contain probiotics. Fermented foods in particular (yogurt and pickles, for example) are home to a host of good bacteria that benefit your body. There are also fermented drinks like kombucha (fermented tea) or kefir (fermented dairy drink) that introduce extra probiotics into your diet.  Click on this link for three great probiotic recipes that are easy as 1:2:3 for your healthy gut!  

Motivate Yourself to Exercise

A few weeks ago I wrote about the importance of exercise and how it impacts our mental health. While I am not a physical trainer, I do believe in the power of exercise and how it makes us feel better both mentally and physically.

I believe in the power of exercise to strengthen us physically as well as to build our confidence. We all know that exercise is good for your heart, bones and muscles, weight, and sleep. And staying fit can strengthen your odds at living a longer, healthier life.

Let’s be honest, you will get more benefits from exercise if you make it a regular habit rather than a once-in-a-while burst of heavy activity. Making a habit stick takes some work. Ideally you want to be as consistent as possible and while you may feel tempted to go all out, you don’t want to take on more that you can handle. Slow and steady crosses the finish line. You want to build both physical and mental stamina and endurance. You do not want to risk injury so be patient with yourself and your body.

Here are a few thoughts as to how to motivate yourself to turn exercise into your daily routine.

Find something fun! Choose exercises you like that are comfortable for you. You’re more likely to carve time out of your day for a workout, activity, or class if you enjoy it. Pick exercises that you look forward to, not something you have to force yourself to do just because it’s good for you. Enjoyable activities are more likely to become habits. Where do you like to exercise? In a gym or outside in the fresh air? And do you like to workout with a group of friends or solo? And, you don't have to do the latest fitness fad that you read about on social media if it isn’t right for you. If it suits you to just walk on a treadmill while you listen to a podcast, that’s great!

Make exercise convenient. It will become a habit when it fits into your “normal” schedule. You can also combine exercise with your daily chores (for example, if you walk your dog daily, make it a brisk walk). Climb stairs instead of taking the elevator. Walk to the store instead of taking your car or a cab.

Put it on your calendar. If you schedule it into your day, you are more likely to make it happen.

Set goals. You can’t form habits overnight. It’s a journey. Set realistic goals for exercises and you’re more likely to keep it up and make it a habit.

Be flexible. Sometimes, life throws us a curve ball and we aren’t able to exercise at the time we had intended. Don’t let your workout routine be thrown off. Take a breath and make it work for you. Don’t give up. You can get back on track. Create new exercise habits if your old ones don’t work for you anymore.

Believe in yourself and the strength and power you have. You’ve got this! For more information, feel free to reach out to me at rachel@ivehealthynyc.com

Family Meals

Meal time has always been an important part of my life. Growing up having family dinner during the week was kinda crazy as we all had different schedules due to after school activities and sports. Weekends and holidays were slotted for family meals. We broke challah bread for Shabat dinner on Friday night and Sunday night we feasted on Chinese food at my friend's family restaurant.

Studies show that families who dine at home together are happier and healthier. Whether your family mealtime happens every night or only once a week, in the morning before school or late-night for just dessert, it's important to take advantage of whatever opportunity you have to nourish the mind, soul and stomach of everyone at the table. It has been shown through studies that when kids eat with their parents, they are more likely to have:

  • More fruits and vegetables and drink less soda.

  • Lower rates of obesity as both children and adults.

  • Higher self-esteem and a more positive outlook.

  • Lower rates of substance abuse, teen pregnancy, school behavioral problems and depression.

  • Better body image and fewer eating disorders.

  • Better grades, higher reading scores and a better vocabulary.

Rest assured that you do not have to have every meal with your child (children). The key is TOGETHERNESS not the timing. Time together can be anywhere and anyplace. Creating a “good enough” meal is the secret sauce! There is not a perfect time to have a family meal and a perfect meal does not exist. Table time is what matters whether it's a home cooked meal, a meal at a diner or an evening picnic. Do what you can and enjoy time spent together.

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

Can What You Eat Affect Your Mood

It has been noted that what we eat has an effect on how we feel. Research has shown that even small amounts of processed foods alter the chemical balance in our brain and cause negative mood swings along with noticeable dips in energy.

A healthy diet provides a foundation for our moods. If you’re wondering what diet is best for mental health, the good news is that there’s no one specific diet to optimize your mental health. A diet that includes plenty of whole foods, plant foods (whole grains, fruits, vegetables and legumes), and healthy fats coming from fish, nuts, seeds and olives is what is typically recommended for optimal health and well-being.

Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy. “I am hangry” refers to how we feel when we aren’t fed- we are hungry and angry and need nourishment! I believe that the best meal to enhance your mood is one that combines complex carbohydrates with lean proteins and colorful produce. My favorite is a roasted salmon salad with lots of green leafy veggies and quinoa and avocado. Click here for a delicious easy recipe.

Here are some examples of meals to enjoy that combine protein, fat, fiber, and colorful produce:

  • Egg quiche with quinoa crust, olive tapenade and balsamic-marinated tomatoes.

  • Quinoa salad with chicken, grapes and almonds.

  • Salmon salad with sundried tomatoes and artichoke hearts in a brown rice wrap.

  • Mediterranean bean and veggie soup with pesto.

Here are some foods that are low in nutritional value and will leave you feeling mentally drained:

  • Flour-based foods such as breads, crackers and baked goods.

  • Sugar-sweetened beverages and snacks, such as soda and cookies.

Hopefully you will make these changes to your diet and you will start to feel better. But, be patient with yourself as it takes time for you to see overall improvement in your mood. For help and guidance, feel free to contact me at Rachel@livehealthynyc.com

Exercise for your Body, Mind and Soul

If you are trying to contact me in the early morning hours, please know that I am exercising! I don’t mean to put you off but I exercise as a way to feel good and to have time to myself. And then I can “start my day”.

It’s well known that regular exercise has numerous positive health outcomes for the body, such as strengthening the muscles, bones, heart, and lungs and helping to prevent certain diseases. But, exercising also impacts our mental health. When you exercise, a number of neurotransmitters are released, including:

  • Endorphins (endorphins are the body’s natural pain relievers, and they can boost your mood, too.These chemicals are naturally produced by the body during pleasurable activities). 

  • Endocannabinoids (are a group of neurotransmitters that are thought to be responsible for that “runner’s high”)

  • Dopamine (dopamine is responsible for other processes in your body, such as regulating heart rate, sleep cycles, mood, attention, motivation, working memory, learning, and pain processing as it relates to how you feel pleasure.

  • Many of these neurotransmitters work in tandem which explains how we genuinely feel better after a workout, even a hard one!

If feeling good wasn’t enough of a reason to work out, here are a few more reasons: 

  • Exercise helps you handle stress and may even help you to prevent stress (you will find that you can breathe easier through a stressful situation and not feel overwhelmed).

  • Exercise helps to improve self confidence. Studies have found that regular exercise can contribute to an improved body image and better self-compassion. How great is it to know that being physically active helps to boost self-esteem and feel good about your body!

  • Exercise has positive effects on your overall mood. Several studies indicate that performing regular physical activity is associated with a more positive mood and a reduction in negative thoughts. You may be just one workout away from having a more positive outlook!

And, if you’re just starting to exercise, here are a few important things to keep in mind when developing your routine:

  • Find your ideal time of day. I suggest that you find your ideal time to exercise as you’ll be more likely to stick to your routine. Personally I exercise in the morning before anything can get in my way. 

  • Include exercises that you enjoy. It can be hard to stay motivated to exercise if you don’t enjoy the activities you’re doing. Choose exercises that make you feel good, and try to have fun while doing them. Listening to your preferred music, or finding exercise and movement apps that you like only enhance your routine. And if you would enjoy working out with a friend, go for it! It’s a perfect way to catch up and get your exercise in too!

And don’t forget to eat well as you take care of your mental health by exercising! Healthy fats, lean protein, fruits and veggies and fiber are all important aspects towards feeling good and your optimal performance!

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


Trouble Sleeping at Night

I was talking to my girlfriend the other day and telling her how I don’t seem to sleep so well anymore. “Sis”, she said, “welcome to my world! The plague of over 50’s and menopause has done me in!”. As I am over 50 yrs I can relate! I actually don’t think that all of my difficulty with sleep is attributed to the stress of COVID or the state of the world or even my young adult kids that are making me toss and turn. Could the simple answer be the foods we eat before bed that are possibly the culprit?

Ok, let’s be real: we probably know that pizza and and fries are not the healthiest of choices or spicy nachos or pints of ice cream will likely leave you feeling bloated and uncomfortable and sleeping won’t be easy. 

So, let’s look at a few “good” foods that we should stay away from before we turn in for the night. 

  1. Hard cheese: Cheeses higher in saturated fat such as swiss, cheddar, blue, and parmesan can be challenging to digest, especially when you're laying down. Additionally, laying down too soon after eating cheese can make it easier for acid reflux to happen, causing discomfort and burning in the chest. If you do love cheese, have it earlier in the evening, at least 4 to 6 hours before bed. I am not saying to stay away from dairy before bed, as a warm glass of cow’s milk or pure not sweet nut milk can really can help you fall asleep as the amino acid tryptophan helps relax you.

  2. Dark chocolate: A better alternative to cheesecake, but beware of the caffeine. I am always amazed that my husband can have an espresso at the close of dinner.  Some of us are genetically fast caffeine metabolizers, and others are slow metabolizers—meaning caffeine stays in the body longer and has more side effects. Did you know that it takes 6 to 10 hours to eliminate caffeine, so if you want a piece of dark chocolate have it no later than noon to four pm (for a 10 pm bedtime). Unless you're sure you're a fast metabolizer, stay away from the dark chocolatey stuff. Want a sweet? A glass of dark cherry juice with a few walnuts is a good option. This combination provides melatonin to help regulate sleep and promote drowsiness.

  3. Hamburgers- Beef is an excellent protein and iron source. But the protein and fat in the typical burger can take a while to digest. For a leaner protein alternative, try grilled chicken or turkey breast, which has way less saturated fat. 

  4. Matcha- I love a good hot or iced matcha. But, not at night. Matcha is a powdered form of green tea and has a pretty green color (love all the instagram posts!) and is loaded with antioxidants. The drawback is that it is loaded with caffeine and doesn’t help you to sleep well at night. Try pistachios (green too!) which contain antioxidants, as well as monosaturated fat, protein, and fiber- all ingredients which can keep you fuller longer and keep you from waking up hungry.

  5. Snack foods- Foods like popcorn and pretzel and roasted salted nuts are not good for helping one to sleep. After consuming sodium-rich foods, you are likely to be thirsty which makes you drink more before bed and therefore interrupts your sleep with bathroom runs. Need a snack, try an apple and peanut butter (or another nut butter) as this snack will keep you feeling full throughout the night.

Want more ideas and information, contact me at rachel@livehealthynyc.com



Spring into Change

As the days are becoming longer and the flowers are finally peeking out of their beds, I am so happy to have a break from the cold. The sunny days have given me just the motivation I need to wear some lighter weight clothes, eat lighter foods (thinking salads over stews), exercise with more vigor, and make some changes. Spring has finally sprung!

I believe that now is a great time to awaken our inner selves and get healthier. It takes 21 days to make or break a habit, so try these tips for the next three weeks, and see how good you feel! And once you are past the 3 week mark, you will be on the road for good habits made healthy!

1) Hot Water and Lemon- A great habit to start. Start your day with hot water and lemon to help alkalize your body and cleanse toxins. This ancient beauty secret is a simple way to cleanse your body and add hydration. 

2) Replace Animal Products with Plant Based Alternatives-I am not a vegetarian but I do believe that too much animal and dairy products create an acidic environment in the body, which leaves the door open for disease. Why not give your body a break from the acid, and choose alkalinizing plant based foods like leafy greens, cucumber, and avocados. If you’re looking for plant based protein sources, try lentils, hemp seeds or chia seeds! Consume as many of these foods as close to raw as possible, for an even healthier and more vibrant body! 

3) Sweat it out!- Go for a fast walk or jog or run, or take a hot yoga class- and then take an hot epsom salts bath. Our skin is our largest organ, and sweating can be an effective method of detox. Flush those toxins out!

Want more ideas and some help to get you started? Contact me at rachel@livehealthynyc.com and enjoy Spring!