Foods for Concentration

I am always looking for a quick fix. But, I really know that there is no such thing. You have to work for what you want (and you know that too!). But, there are certain foods that you can eat that give you what I call “staying power”. What does this mean? By eating certain foods you will have better concentration and you will improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Some people love caffeine- they can’t start their day without it. This is popular, but not my favorite.True, it can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, however, the effects are short-term. And, if you are not careful, caffeine and it can make you jittery and uncomfortable.

Breakfast is my favorite time to consume smart foods. Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Sugary donuts and muffins are not on the approved list!

Fish is a great protein source linked to a great brain boost. It is rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.

For brain and heart health, eat two servings of fish weekly.

Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Be careful not to over do, but you can for sure enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Avocados and whole grains are great for you! Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

Additionally, whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries are great for your “smarts”. Eating these berries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.

A healthy diet is the key ingredient to your ability to focus better. It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.

Lastly, aside from a healthy balanced diet to help power up your ability to concentrate, be sure to get a good night's sleep, stay hydrated by drinking plenty of water, exercise helps to sharpen your thinking and meditate to relax and make thoughtful choices.

For more information, contact me at rachel@livehealthynyc.com as I am here to help!

New Year New You 2019

How do you get back on track post-holiday season? This is a common question, one which I am often asked this time of year. DO NOT go to extreme measures to undo the damage. The truth is, a few smart, reasonable adjustments can serve you well (no pun intended!) and ones you can actually stick with. Here are some quick steps to take to get your mind and body ready for the new year ahead!

1) Start Eating on Schedule

Each day, eat breakfast within an hour of waking up and then later (that would be a light lunch and don’t forget dinner). Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your metabolism, regulate your blood sugar and insulin levels, and level out your appetite. Many people think that they should cut way back, but starving yourself completely backfires. Here’s the thing- eating too little forces your body to switch into conservation mode and burn fewer calories, which means you're more likely to hang onto body fat. And undereating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down. Unless you want to wind up thinner but flabbier, eating enough and at regular times is key.

2) Drink More H2O

For those of you who personally know me, you know how I feel about a bottle (or tall glass of water first thing in the morning!). Water does support optimal metabolism and some research shows it may naturally curb your appetite, but it can also help you feel better fast. Drinking more water flushes out excess sodium to help you quickly de-bloat, and it gets things moving in your digestive system to relieve constipation. Aim for 2 to 2.5 liters a day (about 8 to 10 cups).

3)Cut Back, but Don't Cut Out Carbs

Nixing carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back. Pair veggies and lean protein with a small amount of a healthy fat and a small serving of whole grains. Here’s a great visual aide to help you think about portions: 2 cups of veggies (about two baseball's worth), 3 ounces (deck of cards) or a 1/2 cup (half a baseball) of a lean protein such as tofu, beans, fish or poultry, and a 1/2 cup of a whole grain such as quinoa, barley or sweet potato, and a little bit of healthy fat like extra-virgin olive oil, chopped avocado, or sliced almonds.

And EXERCISE!!! Getting back on track and staying on course is simple and for more support and guidance contact me at rachel@livehealthynyc.com

Happy New Year 2019

Wishing you a happy and healthy New Year 2019

Merry Xmas 2018

Wishing you all a happy and healthy holiday!

Happy Foods

On a cold winter evening chilling out at home, netflix series queing up, I want comfort food. Not out of feeling blue, but something that will be fun to eat. As a kid it use to be a pint of Ben and Jerry’s heath bar crunch or fresh baked (toll house!) cookies. Now, my tastes have refined and I know better. Don’t get me wrong, I still enjoy real authentic gelato or fresh homemade cookies. But, real comfort food comes from a healthier place. Studies have shown that people who eat nuts, fruit, vegetables and fish have a significantly lower incidence of depression than those who eat sweets or processed foods.

Here are just a few of foods that are good for you and make you feel happy:

DARK CHOCOLATE- chocolate’s delicious taste isn’t the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. But sorry, Snickers bars don’t count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab.But, don’t overdo it, just a few ounces of dark chocolate a day is all you need to reap the benefits.

GREEK YOGURT- greek yogurt is packed with more calcium than you’ll find in milk or regular yogurt, which is good news for your mood. The calcium gives your body the “Go!” command, alerting your brain to release feel-good neurotransmitters. Greek yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack.

HONEY- unlike table sugar, honey is packed with beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and happy. Honey also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won’t send your body into fat-storage mode the way the white stuff can. Try adding some honey to your afternoon tea or morning bowl of oatmeal, but don’t go overboard- too much honey can make you heavy, rather than happy.

EGGS- loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because they’re packed with protein, they’ll also keep you full and energized long after you eat them.

BERRIES- dark colored berries (think blueberries, blackberries) lead to weight loss, decreasing the formation of fat cells by up to 73%—that alone will improve your mood. But berries also carry heavy doses of vitamin C which will also make you smile!

For more ideas about foods to eat to help you radiate, contact me at rachel@livehealthynyc.

Cholesterol Lowering Foods

There are many food companies that tell you if you eat a certain food you will have better health. Their motives may be self-serving as their profit increases if they sell more boxes or containers of the foods they promote. But, are they really that healthy? Some products may be healthy but I believe you need to read the label of ingredients to find out for sure. I am never a fan of packaged food as it is usually filled with sugar, oil, and many other ingredients that I can’t even begin to pronounce.

But, real whole foods are hard to pass up. There are a handful of foods that actually do good things for our body. For example, there are certain foods that help lower cholesterol and by eating them, help to keep you healthy.

Here are some of them:

1)Legumes- a group of plant foods that includes beans, peas and lentils.

Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease.

2) Avocado- a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol.

3)Nut- a great source of minerals and very high in monounsaturated fats. Many nuts (including almonds and walnuts) are rich in cholesterol-lowering fats and fiber, as well as minerals linked to improved heart health.

4)Dark leafy greens- while all vegetables are good for your heart, dark leafy greens are particularly beneficial. Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.

5) Garlic- allicin (the powerful plant compound found in garlic) and some other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.

While medication from your doctor may be needed, it is possible to work towards achieving better help through the simplicity of eating good healthy foods. It has been proven that you can lower heart risk by incorporating certain foods into your diet. Upping your intake of these foods will put you on the path to a balanced diet and keep your heart healthy.

Amen for Almonds!

What’s the deal with almonds? I see almonds everywhere either in milk, in energy bars, mixed into biscotti or by themselves in individual snack packs! Well, what I didn’t know was that almonds are the world’s most popular tree nut! Yep, they are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.

But not all almonds are created equal! The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin. For this reason, blanched almonds — those with skin removed — are not the best choice from a health perspective. As well, you should not be fooled into eating the almonds that are coated with sugar and spices- they are nothing but candy and lose all health benefits.

Almonds are also great for lowering cholesterol. Eating one or two handfuls of almonds per day can lead to mild reductions in “bad” LDL cholesterol, potentially reducing the risk of heart disease.

Almonds are also low in carbs and high in protein and fiber. Both protein and fiber are known to increase feelings of fullness. This can help you eat fewer calories. Additionally, evidence suggests that eating nuts can boost metabolism slightly. Due to their satiating properties, nuts are a great addition to an effective weight loss diet. But, just be careful not to eat too many nuts!

All in all, the health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss. All things considered, almonds are as close to perfect as a food can get.

Leafy Greens

I am not and will never be a “meat and potatoes” type of girl. I will always get overly excited over a leafy green salad (with mix ins like beans, nuts and seeds, fruit and avocado) and a simple vinaigrette. Honestly, I love my greens and it never gets old. Call me weird? No, call me healthy!

Leafy greens (spinach, romaine, swiss chard, kale and arugula) are among the healthiest foods we can eat. Leafy greens contain important compounds necessary for overall health. They are high in folate (a type of B vitamin which helps our body to heal itself) as well as high in vitamin k (which helps blood to clot). In addition, cups of cooked greens may delay the decline in memory and cognitive skills that can rise with age.

What’s the best way to eat your greens? Should you drink your greens in a juice, should you eat salads all day or should you cook your greens? How you prepare your greens can make a difference. For example, sometimes boiling the veggies (such as broccoli, brussel sprouts, and kale) can lead to leaching out some of their nutrients. For other greens, like spinach, cooking (either lightly saute or quickly blanching) enhances the nutrition quotient. For other greens it is important to pair it with a source of vitamin c. For example, if you add lemon juice and olive oil to kale, chard or spinach you will enhance the absorption of other nutrients.

Here are some ideas (besides a salad) that are great ways to get your greens:

Serve greens as a side dish. You can saute greens with olive oil, lemon and garlic or wilt greens by pouring a warm vinaigrette dressing on. You can bake greens such as kale to make your own homemade chips.

Mix greens into your dish. Add greens to soups, omelets or toss them into your pasta. Chop greens and add them to meatloaf or lasagna. You can blend into smoothies and even add to brownies or cake.

Use greens instead of rice or bread. Use cabbage greens to hold your “sandwich” together. Serve chard or spinach as the bed for your seafood or chicken.

Bottom line- eat your greens, anyway you like. It’s good for you!

Healthy Thanksgiving

Thanksgiving is a few days away and I know how busy everyone is! My own list seems endless and it’s hard to imagine adding one more thing in the “to do” column before the holiday begins. So, I will keep this blog post short and to the point (cause I am sure you have a billion things to do too this Monday morning!).

For many, the thanksgiving meal is a feast. Even if you aren’t a turkey lover, the “accessories” like the stuffing and marshmallow sweet potatoes and assortment of pies are enough to expand anyone’s belly at the end of the nite. But, I don’t consider it the last supper. In fact, it’s a time to spend with family and friends (and even capitalize on some personal downtime) rather than feel stuffed like the turkey that’s been in the oven all day. Yes, I like to do my share in the kitchen while I prepare for the meal, but I also love to exercise, take a walk, read a book and just relax when I can.

So, here’s a short list of tips that can help you think about this holiday as a day of eating a meal that is not about going nuts but about being thankful for what you have.

1 — Start by wearing something that isn’t loose. Wearing pants or jeans helps us to eat more in moderation. Eat sitting up straight, and not standing up. This helps you to increase awareness, and a good posture will help you to naturally breathe properly and it will support your digestion. And most importantly, you will eat more consciously.

2 — At least one third of your plate should consist of vegetables and fruits. I love roasting brussel sprouts, cauliflower, and sweet potato. This will help you to control your hunger, while getting adequate nutrients.

3 — Use a small plate! Cornell University researchers collected 56 research studies examining the effect of smaller plates on consumption. Combining all the studies, they concluded that a 30% reduction in plate size lead to an average 30% reduction in food consumption.

4 — Save your calories for your main Thanksgiving meal. Reduce complex carbohydrate intake, eat moderate fat, and focus on lean protein sources. If you are doing exercise then try not to skip.

5 — Don’t punish yourself, this will actually give you more stress. The joy of eating with your family and friends will be so much more if you are smart and conscious and make smart and healthy choices. So, if you never eat pie, why start now!

For more information on how to handle this holiday (or any of the upcoming holiday meals) feel free to reach out to me by sending me an email to rachel@livehealthynyc.com

Water is the Fountain of Youth

Water can help control calories. Now, I am not a calorie counter but I do know that juice and sugary drinks have more calories than either plain water or naturally flavored (lemon, lime, mint, cucumber) water.

Water helps to energize your muscles. Drinking enough fluids is important when your exercising. When muscle cells don't have adequate fluids, they don't work as well and performance can suffer. It’s important to hydrate before, during and after your exercise routine.

Drinking water helps keep your skin looking young! Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration. Hydration won’t erase your fine lines and wrinkles but drinking water helps to create a protective barrier to prevent fluid loss.

Drinking water helps your kidneys function properly and helps maintain normal bowel functions. As long as your intake of fluids are adequate, our kidneys do an amazing job of cleansing and ridding your body of toxins. When you're getting enough fluids, urine flows freely, is light in color and free of odor. Additionally, adequate fluid and fiber is the perfect combination, and keeps your bowel functioning properly.

For ideas of how to get more water into your day, contact me at rachel@livehealthynyc.com

Seafood

Whenever I go out to dinner or look at a menu for a client, if they like fish, my eyes immediately go for the seafood. Seafood is one of the best things you can put on your plate! It’s packed with lean protein and low in calories.

Seafood has the richest source of omega-3 fatty acids which is a type of polyunsaturated fat that is so important for heart and brain health!

Here are some important “fishbits” to know about consuming fish:

You can eat fish as much as 2-3 times a week. Studies have shown that people who consume seafood on a regular basis have a lower risk of coronary heart disease. And, if you go beyond two servings of fish per week, you could be giving yourself additional health benefits!

Does eating fish mean you will get mercury poison? I hear this often. It’s not about eating too much fish, it’s about eating the right type of fish! Fish that are low in mercury are: atlantic mackerel, salmon, sardines, trout, sole, catfish, flounder, tilapia, and shrimp are all great to eat.

Be smart. If the fish smells “off”, throw it out. While it’s fine to eat raw fish (as in sushi and ceviche) you also want to make sure that it hasn’t been sitting out too long. In addition, certain fishes should be cooked thoroughly until they are opaque and flakes easily with a fork.

Want a great healthy seafood recipe? Click here to find out how to make baked tilapia!

Halloween Boo

I love parties and I love holidays. I love celebrating joyous occasions but halloween is a mixed bag of tricks and treats. And truthfully, I am on the fence about how I feel about indulging in this holiday.

Some people really like hershey kisses, mini peanut butter cups, snack size snickers and kit kats. The nite has finally come that grants us permission to indulge in these sugary treats. And, so if you give yourself a pass and have a few pieces of candy, is it really the end of the world? Will it really derail all of the work you have done towards losing the weight you want? The likelihood is probably not. If you can moderate then having some halloween treats is no big deal and tomorrow you will resume the right track you have been on.

But, you have to know yourself. Will you be angry at yourself for eating what you have been working so hard to avoid? If you think that indulging in the halloween treats this week will set you back, then don’t feel pressured just because it’s a holiday. Take a pass on the candy and have a juicy piece of your favorite fall fruit (I love apples and pears this time of year). Or make yourself some roasted veggies and fall squash stuffed with farro and feta.

Being a part of the holiday spirit is about more than the candy that is in front of you. Make the most of this holiday by picking the path that feels right for you. If you choose what feels right for you, you can’t lose!

Limit Your Salt

“Please no salt or butter on my food, thanks!”. This is what I whisper to the waiter when I go out to dinner. My family and friends roll their eyes at me, but who’s the one waking up with puffy eyes in the morning- not me! Did you know that on average, people consume about 50% more sodium everyday, than the maximum amount they should? Surging sodium in your diet can contribute to high blood pressure and potentially harm your heart. So, while something salty may taste good in the moment, in the long run, it’s not healthy!

Does my food taste bland? I don’t think so! It’s easy to change your cooking habits as well as eliminating the use of the salt shaker at the table. Here are a few really good ideas that once you try, you may even enjoy!

Try using herbs (fresh or dried)- Herbs supply vitamins and minerals. They boost the flavors on your plate, so you may not even miss the salt. I love making scrambled eggs with fresh herbs such as scallion, thyme and basil. I also add in a bit of cheese (parmesan or feta) which replaces the need for salt.

Try hot sauce- Did you know that spicy food lovers eat less salt than those who don’t like spicy foods? And people who like their foods hot typically have lower blood pressure! If you don’t make your own, look on the bottle for lower sodium brands.

Try lemon and lime- Did you know that acidic flavors can perk up a dish? Lemon and lime juice perk up the flavors in your food so you perceive it as being tastier. I like to squeeze lemon over my fish and veggies! And lemon or lime is a great thirst quencher when added to water!

Eat Healthy, Exercise Consistently, Breathe Easily! Nutrition. Wellness. Balance.

Be Good to Yourself

The importance of being respectful and kind to others is something we are taught from a very young age. Most of us are really good at being good to others. But how often are we as good to ourselves? I have noticed that everyday we use up so much energy going about our busy crazy lives that we forget to slow down and take care of ourselves. Unfortunately, the result is we get sick (a cold, a muscle strain, a stiff back or neck). I know that I get caught up in the whirlwind of my life and at times I lose sight of the direction in which things are heading. In the midst of these moments I remember that I need to slow down and be gentle with myself. That doesn't mean that I stop “doing” and it doesn’t I don't accomplish things. Instead it means that I honor myself and take care of the needs of my body. Every day I look at a quote on the wall of the gym. It reads “take care of your body, it’s the only place you have to live”. I believe this to be true! For me I always thought the gym was my place to turn off- but with tv and music my friends and my phone, it’s sometimes hard to really disconnect. I will always love my gym time but I have recently started to practice yoga and it has created a kind of automatic “time-out” for me. I turn my phone off, I completely disconnect from everyone around me and focus in on myself. How often do you “shut off” and disconnect for a time? This can mean different things to each of us. For some, it can mean going for a walk, being with a friend, going to a museum to absorb in art, meeting with a spiritual healer or leader in your community or just simply meditating on your own. I believe that putting our energy into ourselves helps create space for a more positive, loving, and accepting view of our lives. If you set an intention, you will be more cognizant on a daily basis and more able to replenish what you need before it’s too late.

Lemon Detox Diet

Have you ever heard of the “Master Cleanse” aka: the “lemonade diet”? It’s been in all over the news channels and magazine covers. It’s a way to lose 20lbs in 10 days and rid your body of toxins. Say goodbye to solid food. For at least 10 days! Your days consist of: 4 cups of salt water each morning, a cup of herbal laxative tea at night and six to 12 glasses throughout the day of the "lemonade" – a concoction you make from fresh lemon or lime juice, maple syrup, cayenne pepper and water. There are several variations of the diet but all eliminate solid foods. Crave something more substantial? Too bad. Straying from the 650-calorie per day regimen is not allowed. When on this cleanse, you may have food cravings, experience extreme fatigue, become irritable, have aches and pains, feel nausea, perhaps some vomiting and possibly a burning sensation during bowel movements. Proponents of this cleanse claim these symptoms are signs of the body's detoxification, but there's no scientific evidence that Master Cleanse or other detox diets actually rid the body of toxins. In fact, the liver is perfectly capable of purging the body's impurities naturally without a so-called cleanse.

I can understand why some people may be attracted to the idea of jump starting a weight loss plan with something that sounds as chic as a “detox.” But, “whoa” I say! Really, does this sound healthy? Not to me! Diets such as this (or other detox cleanses) serve no real purpose other than to starve your body of necessary nutrients. Lemon-water fasting does not allow you to get the proper nutrients and calories that your body needs.

In order to remove toxins through the body’s gastrointestinal tract you need fiber. Lemon water doesn’t contain the fiber necessary in order for the body to “self-cleanse.”

Drinking water is really good for you! It hydrates your body! If infusing water with lemon helps you to drink more water than I say “go for it!”. Water is one of the very best ways to keep the insides of your body healthy! If you feel tired or lethargic, I suggest that you think about how much water you’ve consumed that day. If you feel fatigued, it’s likely that your body is short on fluids.

Here’s what I am telling you: if you want to give your body a “cleanse,” don’t waste your time on an unproven fad, such as a lemon-water detox. Take a balanced approach- drink more water, consume more fiber by eating plenty of fruits and vegetables and exercise regularly! That’s the perfect way to cleanse!

Energy Bars

I am often asked what are the best energy bars to eat. I am not quick to answer as I question the motive to eating a bar. Is it for extra energy pre workout or is it to restore cells that are burned during a workout for post workout fuel? Is it to a meal replacement? I truly believe that the best foods to eat are real whole foods, not something out of a bag or inside a wrapper. But, sometimes you don’t have time for even a quick meal and so honesty, an energy bar is a good option. My criteria is to look at the ingredient list and overall calories, protein, fiber and sugar.

I have found that the healthiest bars have a calorie range of 150 to 250 calories. Look at the ingredient list as it should include mostly whole foods like nuts, seeds, whole grains and fruits. I would avoid bars that have a laundry list of ingredients as this usually means it’s highly processed food. The best bars also include at least seven grams of protein (about the same amount in a hard-boiled egg), at least three grams of fiber and less than 13 grams of sugar per serving -- mostly from real food, not added sugars like honey or syrups.

Here are a few bars that I think are worth eating:

Plant-powered Health Warrior bars contain a blend of protein-rich chia seeds, oats, quinoa and peas. Chia seeds are loaded with protein, fiber, antioxidants and anti-inflammatory omega-3 fatty acids.

I love the chocolate sea salt in the RXBAR. It has a clean ingredient list, with the exception of “natural chocolate flavor,” all six ingredients are real foods: dates, egg whites, almonds, cashews, cacao and sea salt. There’s no added sugar. On the mineral front, the RXBAR bar is a good source of magnesium, which helps maintain muscle function, and it’s also a good source of potassium, which can lower blood pressure by countering the adverse effects of sodium. Egg whites are a great source of protein and are less processed than some of the protein powders that are typically added to bars.

Another great bar is Evo Hemp. It has a simple ingredient list and a protein boost from vegan hemp seeds and protein powder. It’s low in sugar, and the first three ingredients are all whole foods: dates, cashews and apricots.

There are so many bars on the market- using my guidelines find what works for you and use eat wisely!

Break Bad Habits

I am sure that I am not alone in having my share of bad habits. It is easy to develop habits, especially bad ones because they don’t take much effort. For example if you go out to breakfast on Monday morning and order a donut and coffee and then again on Tuesday morning you order the same, probably on Wednesday morning you will order it again too. It’s an easy (not healthy) habit to pick up. If you want to break this habit, because you see the tire forming around your waist, it’s a bit harder to do. When going out for breakfast on Thursday, you have to be very mindful in your efforts to order coffee with scrambled egg whites and fruit and then continue this order for the next several days. Breaking bad habits is no easy task. But breaking unhealthy habits can make a difference, especially when we are talking about your weight. Here are some tips to follow:

Don’t eat while you watch TV (or use your computer). If you aren't moving, I bet there's a good chance you're also nibbling on something. Break the bad habit of mindless eating.

No sugar — except what's naturally found in fruit. If you want something sweet, eat fruit. Otherwise, stay away from sugar and sweetened foods, including table sugar, brown sugar, honey, jam and jelly, candy, desserts and soda. Alcohol also counts as a sweet. Keep in mind that many artificially sweetened foods like candy, cookies, cakes, ice cream and yogurt can still pack lots of calories. Relying on fruit to satisfy your cravings is a healthier, lower-calorie habit.

No snacks except fruits and vegetables. Common snacks typically have a lot of calories and little nutritional value. Stay away from packaged “healthy snacks”. Typically they are loaded with salt and hidden sugar. If you're hungry between meals, eat only fruits and vegetables and nothing else. Make your own healthy chips (like sweet potato chips or kale chips or homemade dried fruit). Snacking on healthy fruits and vegetables a couple of times a day can help you manage your weight. Stock your home with a variety of ready-to-eat vegetables and fruits.

Moderate meat and low-fat dairy. Try to limit your total daily consumption of meat, poultry and fish to 3 ounces — the size of a deck of cards. If you consume dairy products, use only skim milk and low-fat varieties, and consume them in moderation — about two servings daily.

Changing habits is challenging, but with determination and will and confidence and the right strategies, you can succeed!

Beat the Boredom of your Exercise Routine

Mornings are my sacred exercise time. I will wake up before the sun rises to get in my exercise time. I will on an invitation to a coveted prime sample sale in order to exercise first thing in the morning! Sometimes I feel like I am on “auto-pilot” in my same routine. Do I ever get bored with the same old same old? In the past, I have. So, what did I do to get out of the exercise rut?

The answer is simple: I change up my routine from time to time and it keeps me motivated! And, it’s always fun!
Here are some suggestions:
1) Try a new activity- You don’t have to pound away on the treadmill to get a good workout. Try a cardio class or boxing is fun!  Or what about biking or horseback riding or tennis or golf? Use exercise as an opportunity to have new experiences with friends or solo.
 2)  Mix it up- You don’t have to do the same thing every day. Pick several activities you enjoy. Mix and match. The important thing is to move. Tap into your interests to keep things fresh and stay motivated. Exercise should be something you look forward to — not dread!
3) Bump up your intensity-  If you really don’t enjoy long exercise sessions, then high-intensity interval training might be for you. With high-intensity interval training, you alternate between intense activity and low-to-moderate activity. Getting your heart rate to climb and then return back down over and over again can be an incredibly effective workout, even if you have less than 10 minutes to exercise. In fact, studies have shown you can get some of the same benefits from short intervals at a vigorous pace as you can from.

I believe in doing what you love and loving what you do. You only have one body- treat yourself right. Exercise to take care of your body, mind and soul.

Vitamin D

I am sure that I am not the first one to tell you about the importance of Vitamin D. It is a critical fat-soluble vitamin that’s needed for our body to maintain serum calcium, which supports cellular processes, neuromuscular function, and bone ossification. This vitamin also plays a major role in immune response and is critical in the prevention of osteoporosis, cancer, depression, diabetes, and obesity.
There are several ways to get a good dose of the sunshine vitamin and it’s not just by sitting outdoors or taking a tablet (although both are good ways). There are plenty of good healthy foods that you can eat that will provide your body with a good source of vitamin D. The best sources include animal liver, fatty fish, egg yolk, and fish oils. Here are a few good foods for you to eat:
Salmon (my favorite!), rainbow trout, sardines, and canned tuna are all great food sources.
Mushrooms are a great vegetable with a source of vitamin D. Vitamin D levels vary with each mushroom type, such as shiitake, portobello, morel, and chanterelle. And you can be creative in adding mushrooms to your eggs, salads or pasta.
Egg yolks are excellent source of vitamin D. Always choose free-range or pastured eggs, as they contain 4 to 6 times more vitamin D.
Click here for a great recipes using eggs and mushrooms!
So, if you can eat some of these foods on a regular basis you will enhance your intake of vitamin D.

Is Summer Over?

Labor Day is considered the “unofficial” end of summer. Where did this summer go? In my mind, summer begins when my kids school year ends and we “pack up and move out to the beach.” Summer ends when my kids want to go to Staples for new school supplies (I will have to adjust my timing when my kids are “grown and flown”).
I have always fantasized about a summer filled with long lazy days sitting by the beach for hours, reading a novel, watching the surf and dipping my feet into the cool ocean water. Yeah, if you know me, this couldn’t be further from what actually happens! In reality, my summer days are packed with running around, carpooling kids, grocery shopping, house cleaning and trying to catch my breath! When I finally take a moment to pause, I bike to the beach, water ski, go for outdoor runs, practice yoga, see clients and just hang out.
So, is this the summer that I wanted when I packed the car and left the city? Looking back, yeah, I’d say it was pretty good! Much like having a good meal or a good sweat at the gym, I smile to myself as I feel complete. I loved being with my kids, my husband, my family and friends. I am not going to “bs” anyone and say that every moment was great- it wasn’t. But, I am able breathe and I recognize the balance that I have created and I feel a calmness and a peace.
I often talk to my clients about creating a balance for themselves and I like to think that I practice what I preach. It’s important to be able to look at yourself and recognize what works and what doesn’t.
I encourage you to ask yourself was this summer what you wanted it to be? If it was then great! And if not, do something more! Don’t regret- you still have time. The “start” and “stop” is really all in your mind. You still can walk on the beach and play in the water. You still can read the book that’s sitting unopened on your nightstand. You can still learn a new skill or a sport. You can still exercise and eat healthy. You can still do whatever it is that you want to make yourself feel happy and proud and complete.