Reject the Diet Mentality

The first principle of Intuitive Eating is to REJECT THE DIET MENTALITY. But, what does this mean? Intuitive Eating is an evidenced-based, mind-body health approach, comprising 10 Principles and created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. Rejecting the diet mentality is no easy task. We have lived with a lifetime of influence regarding diet culture. Just think about it- from the diet and weight focused magazines and books, weight loss methods that host meetings and prepared meals, as well as family and peer relations.

As we work through the unlearning, relearning, and as we take the steps toward leaving the diet mentality in our past, it is important to have compassion for ourselves.

Here are a few tips to help you reject the diet mentality:

1. Clean up your social media feed- Get rid of anything on your feed that promotes diet behavior or culture.

2. Focus on your relationship with your body- Get in touch with your hunger signals to truly listen and give your body what it needs. This involves listening to your cravings and giving into them. Once you start to drop the guilt and shame associated with food, you can really learn how to trust your body again.

3. Practice self-compassion- Be kind to yourself! Do not come from a place of judgment as you start your journey to food freedom. Years of following the strict rules and restrictions of dieting involve so much judgment and guilt. It’s time to throw those feelings out the door and give yourself grace throughout this process.

It really is very freeing to live a life where your thoughts no longer surround food, your body, or what you’re putting in your mouth. And to be honest, it doesn’t happen overnight! For more information and how I can help you to reject the diet mentality, feel free to contact me at rachel@livehealthynyc.com

What is IE

A week ago I wrote that I am a certified Intuitive Eating Counselor. And as a result I have been asked the question “what exactly is Intuitive Eating?”

It’s not an easy answer.

One short answer is IE is a process of letting go of all the diet and food rules you’ve been taught and getting back to listening to and responding to your body’s needs and wants. It involves a lot of un-learning and re-evaluating what’s true for you and what feels best for you. It's the process of learning how to listen, learning to trust and respect your body so you can be happy, and learning how to be healthy and confident in any size.

Moreover, IE is a framework for eating and living that reconnects us to our body's internal cues, and is built on a foundation of rejecting diets. In 1995, Evelyn Tribole and Elyse Resch researched and formultated an evidenced-based, mind-body health approach, composed of 10 Principles.

If you think about it, it is really a simple idea. It means that you make peace with all types of food. Unlike traditional diets that restrict or ban certain foods, intuitive eating requires you to stop looking at food as “good” or “bad.” Instead, you listen to your body and eat what feels right for you.

As children, we are all born with the ability to know when to eat and when to stop eating, and also know what is pleasurable and satisfying. However, with the influence of family, friends, media and diet culture, most of us start to become more disconnected and less trusting of our own internal wisdom. By following the principles of IE, we can learn to reject a "diet mentality," honor your hunger and fullness, eat for satisfaction, respect your body and honor your health.

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

Certified Intuitive Eating Counselor

I want to share some GREAT news! I have recently completed a course in Intuitive Eating and I can now say that along with being a trained and Licensed Social Worker and Integrative Nutritionist coupled with my training in Eating Disorders, Addictions and Compulsions, I can now add that I am a Certified Intuitive Eating Counselor.

I am practicing with clients from a non-diet approach, helping individuals to honor their health, respect their bodies, and to make peace with food.

This has been a passionate journey for me and I am thrilled to be a part of this community. It is my hope that I can help others to embark on their own individual journey as they uncover their own passions.

Over the next few weeks, in my Monday morning posts, I will write about what IE (Intuitive Eating) is and what it isn’t. I will offer you tools for how to live intuitively, how to learn to balance your life and relationships with food and with others, and I will also include delicious and easy recipes that you may enjoy.

I hope you will allow me to help you befriend your body and heal your relationship with your mind and body.

For more information and help with discovering your journey, feel free to contact me at rachel@livehealthynyc.com

Enjoy Movement

If you have ever tried to get intouch with me in the morning, you will likely find me in the middle of a workout. I like to start my day with movement, whether it’s a brisk “wog” (aka: walk/jog) or indoor cycling combined with lifting weights.

Here are a few reasons to get up and move (even if you are not a morning person):

  • You will enhance your metabolism. Your body burns more calories after your workout, even when you're sitting at a desk or driving in your car.

  • Consistency. If you exercise in the evening you run the risk of making excuses for not working out. And there goes your time to get a workout in. Or you may simply feel too tired to exercise by the end of a long day. But, in the morning there is nothing to distract you from getting down to business. Exercise will be your first priority and it will get done. And it can help to increase your energy level throughout the entire day.

  • Improve your physical and mental energy. Movement can be a tremendous source of energy, something many of us need when we start our day. And it can also help to improve your cognitive abilities and your memory.

  • Reach your fitness goal. Committing to something (in this case morning exercise) that requires sacrifice (in this case sleeping in) creates a compelling argument in your mind that says, "it better be worth it!".

  • Love your life! Exercise is a trigger that releases endorphins, our built-in happiness drug. Movement can help to reduce stress and improve your mood.

Unfortunately exercise can be abused and it’s important to understand the importance of having a healthy relationship with exercise. Studies have actually shown that individuals who workout to lose weight are more likely to hit the snooze button than those who workout for pleasure.

So what are some ways you can start moving intuitively?

  • Listen to how your body signals movement. Do you notice that after sitting a while you get the urge to stand up and stretch? Maybe you feel a little restless and feel like you have pent up energy. Maybe other days your body is sore or fatigued and you need some rest.

  • Be present in your workouts. Pay attention to how your body feels to prevent injury or pain. A good workout may have moments of discomfort, but pain is a sign we need to stop what we're doing.

  • Move in a way you LOVE! Exercise should be fun! Vary your movement! Variety can keep things interesting and also helps prevent injury by not overusing the same muscles.

  • Find ways to move throughout the day. Exercise doesn't have to be black and white. You can incorporate more gentle movement rather than always do a vigorous workout. For example, if you don’t feel like doing a long workout at the gym you can go on a walk or do some gentle stretching. Even just standing up from a desk at work can provide health benefits.

I have to be honest with you, I don’t always feel like getting up and working out. When I make myself “exercise a smile'' as I put on my exercise clothes, I am usually able to bring fun and energy into my workout and my day. How can you add more joy to your movement today? I am here to help so contact me at rachel@livehealthynyc.com

Fall Fruits and Veggies

Much as I love summer, I am thrilled that fall is here! The cool crisp air and the bounty of fresh fruits and vegetables makes the transition from summer effortless. From September to November, the autumn harvest brings a variety of healthful and delicious produce, from squash and sweet potatoes to apples and pears.

Here are a few of my favorite fresh foods which are all filled with vitamins and nutrients. And here are some fun tidbits of information that you might not have known:

Apples- Aside from containing soluble fiber which can aid digestion, you can use an apple to create a festive apple candle holder! Simply remove the center with an apple corer, insert a tapered candle. Or carve a larger, shallow opening for a votive tea candle! Makes a beautiful fall table presentation.

Beets- they can help control your blood sugar and even lower your cholesterol level. They can also help to reduce inflammation. This veggie has proven to help reduce inflammation due to its antioxidant content (thanks, betalains) and other properties.

Brussel sprouts and cabbage- packed with vitamins A and C, these veggies are considered superfoods for strengthening bones and preventing diseases like osteoporosis.

Pears- sweet fruits that are high in soluble fiber which helps lower "bad" (LDL) cholesterol. Pears are an excellent remedy for keeping dry and flaky skin moisturized throughout the day. You can eat the juice of one fruit daily or apply a moisturizing lotion containing pears extract to make your skin soft, supple, and smooth.

Pumpkins seeds- high in omega-3 fatty acid that may help those with heart disease, high blood pressure, or high cholesterol. Toast them up for a deliciously nostalgic treat! And pumpkin seeds are a great source of Zinc which is a necessary mineral for healthy sperm production. The high levels of antioxidants and nutrients in pumpkin can aid in maintaining healthy testosterone levels and fertility, as well as a lower risk of prostate cancer.

Squash and sweet potatoes- the poster food for autumn. The gourd family offers varieties including acorn, butternut, and delicata squash, as well as spaghetti squash. And sweet potatoes have the best flavor during fall, their peak season. Like squash, sweet potatoes are rich in beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production. Also, great for your skin, just as your dermatologist! The carotenoid content helps to protect your skin from the damaging (and wrinkle-inducing) effects of UV rays and environmental pollutants. They also contain Vitamin K and E, Niacin and Folate, which are all involved in skin cell turnover and renewal, a process that starts to slow down as we age. When applied topically, their natural fruit enzymes and alpha hydroxy acids (AHAs) help to exfoliate the skin, which is great for preventing wrinkles and treating acne.

It's clear that fall fruits and vegetables offer essential vitamins and antioxidants that are very beneficial to you! What fall fruits and vegetables do you enjoy? For more information and tools to use to help you navigate the abundance of fall foods, contact me at rachel@livehealthynyc.com

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!