Healthy Chanukah Latkes

I have always loved celebrating Chanukah! Even during this pandemic, our festive lights glow bright and my home sparkles with holiday spirit. And let’s not forget about the food! Traditionally the food isn’t so healthy- lots of chocolate and jelly donuts and fried food. Over the years, I have learned how to create a healthy Chanukah meal! And potato latkes take center stage.

But, traditionally latkes are fried in oil and since I like to keep healthy, I bake my latkes. And whether you use white potatoes or sweet potatoes both are healthy for you. Click here for a healthy latke recipe made with yukon gold potatoes.  And click here for a healthy sweet potato latke. Don’t forget to serve the latkes with  applesauce (no sugar) or sourcream (low fat)!

Enjoy!! 

Good Food Good Mood

There are certain types of foods that help to improve your mood and can help to keep you balanced and free of too much stress!

Fatty Fish (think salmon and albacore tuna) for omega 3 fatty acid. Eating this type of food can help lower risk of depression.

Dark Chocolate- rich in many mood-boosting compounds and high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation. Opt for dark chocolate which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.

Fermented Food- kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin level.

Bananas- Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.

Oats- Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency anemia.

Berries- Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.

Nuts and Seeds- Eating nuts may support brain function and lower your risk of depression.

Coffee- Coffee provides numerous compounds that may boost your mood.

Beans and Lentils- rich sources of mood-boosting nutrients, particularly B vitamins help improve mood.

I believe that you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.

Here is a healthy smoothie that I made that I love. It is full of good wholesome ingredients and can be had for a meal or a snack. And don’t be afraid to experiment with different fruits and veggie combinations!

Green Machine Smoothie:

1/4- 1/2 ripe or frozen banana

1 tablespoon flax seed

1 tablespoon hemp seeds

1 heeping handful of raw spinach

1/2 cup oat milk (or any milk you choose)

Can incorporate protein powder or yogurt for protein

Can include raw oats for carbs

Can include raw nuts or nut butter or avocado for fat and protein source

De-Stress Over the Holidays

Keeping your Mind and Body in Shape: How to De-Stress this Holiday Season !

Thanksgiving was our kick off to the start of the season and now we are full into the hustle and bustle and decorations galore. 

Holidays are most often associated with connecting with family, friends, and co-workers. Usually during this season, many holiday parties are scheduled and destinations are sought for a holiday vacation.

However, this year looks and feels quite different. Covid, quarantines, and shutdowns are now familiar words to describe this time in our lives. It is no mystery that many of us feel a little “off” and possibly “down” and find it hard to motivate!

Ellen and I had such success with our last zoom workshop that we decided to offer it again throughout the holiday season. During our upcoming virtual workshop, we invite you to a reprieve from the stress of the upcoming holiday season. Our workshop will offer some useful tips and strategies to deal with stress, create new routines, and help you to take control of your mental and physical well being.

This week on Friday December 4th at 11am, we will explore mindfulness, meditation, exercise and activities that will lift your spirits. And we will identify foods that can boost your mood, and also give you tips on how to manage your eating habits.

We will provide some practical strategies to help you find the best path to a happier, calmer, and healthier you!

To sign up for this week, send us an email to either me or Ellen (rachel@livehealthynyc.com) or (EKWestrich@aol.com) . The cost of this week’s session is $25. We look forward to “seeing” you on Zoom and a link will be provided upon sign up. 

Stay Fit and Healthy this Thanksgiving

Everyone knows that Thanksgiving 2020 is different from any other Thanksgiving holiday we have had. Personally, I like to look for silver linings. Be thankful for what you have and you will end up having more.

Whether you are enjoying a meal with your “pod” or on your own, and while eating plays a large part during the fall and winter holidays, this season doesn’t have to be a time to give up on healthy habits entirely. Here are a couple of quick tips to stay fit and healthy over Thanksgiving while still eating some of the foods that you love.

1. Get outside- This holiday is also a great time to get outside and go for a walk or a run with another family member or friend.

2. Eat in the morning- People often skip breakfast on Thanksgiving Day in order to ‘save their appetite’ for dinner. This isn’t the best idea for your health. Avoiding food until the afternoon often leads to hunger and excess eating during the Thanksgiving meal.

3. Drink water- Staying hydrated is important and generally people do not do enough of it – particularly when the weather turns cooler.  Try drinking several full glasses of water during the day so that your body does not mistake thirst for hunger.

4. Use a smaller plate- Did you know that eating off of a smaller plate helps you to eat 22% fewer calories compared to using a larger plate.

5. Slow down- Chew slowly. Did you know that fast eaters consumed 3 ounces of food per minute, while slow eaters only ate about 2 ounces per minute.

6. Be aware of “danger” foods- Be careful of foods that may seem healthy, but actually aren’t. These can include green bean casserole, gratins, mashed potatoes, and cranberry sauce. That does not mean to stay away from them entirely, but just to eat everything in moderation.

7. Don’t deny desserts- Don’t feel that you have to restrict yourself entirely from certain foods. Simply try to enjoy the sweeter items in moderation.

This year, I know I will try my best to be more present, more grateful and very thankful for the blessings I have. I wish you and your loved one a happy healthy holiday. 

Healthy Holiday Eating Tips

I have always loved the holidays! There has always been joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, this year, the holidays have a different feel. Yes, COVID has changed us. So, rather than dwell on all the way this year’s holidays are not the way they once were, let’s think forward. Everyday I try to find something that I am grateful for. During these challenging times, the art of practicing gratitude has the power to diminish one’s sress and boost one’s positivity. 

So, how can you enjoy the holidays and still be together? With friends and family “pods”, and groups on Zoom, we are still keeping in touch and keeping connected. The abundance of foods and drinks are in overdrive in many homes (while the bounty paper towel, lysol spray and purell hand sanitizer are still hard to come by). When it comes to food and drinks, I have not met one person who does not struggle with food guilt during these times. So, here are five ways to indulge in the season without too much guilt.

1. Never Go to a Zoom Party Hungry

Don’t save up your calories for a party. If you go to a party hungry, I guarantee your judgment will be off. You will eat more food than you want to. So, have a snack before the festivities, maybe a slice of turkey and some carrots and hummus, or an apple with a small handful of unsalted mixed nuts.

2. Exercise and Move More

Just do something, any type of exercise will do, even if it’s just for 30 minutes. Don’t underestimate the power of movement. Even mild exercise will keep you healthier. Walk more. Spend less time sitting on the couch. Do some sit-ups, squats and leg lifts or other bodyweight exercises while watching your favorite Netflix. Drink water. You are probably eating more foods with salt and consuming more alcohol around the holidays, so it’s even more important to keep your body hydrated.

3. Practice Portion Control

Remember to practice portion control! You don’t have to try everything. Take your favorites. If you can, follow the USDA MyPlate guidelines, and try to make sure more than half of your plate has some veggies on it. It’s okay to say, “No, thank you, maybe later.”

4. Edit Your Day

Deprivation can fuel desire. Instead of dwelling on all the holiday treats you shouldn’t have, edit your choices. Eat one cookie instead of three. Plan healthy meals. Decide what to eat less of, more of, or what to cut, but take it day by day so controlling what you eat is more manageable.

5. Ask for a Fitness-Related Gift for the Holidays.

There are so many cool fitness gifts available. And where the mind goes, the body follows. Wherever you are on your fitness journey, love and appreciate your body for all that it can do. Enjoy the holidays for what they are—a time to celebrate the people in your life and all of life’s blessings—and that includes YOU.

Friendship Vitamin

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

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

We have noticed that the way we spend time with our friends has changed over the past few months. I still find it odd when I greet my friends and not give a hug or a kiss. But, the true joy of seeing my friends (whether in person for a socially distant walk, a drive by or sitting on a bench in town or the park) is just the nutrient that I need. I am so thankful for the friends in my life! Continue to take care of yourself during these unprecedented times and reach out to your friends and making sure you are available for them to reach out to you!

Sign up to be a part of this Workshop

Three Session Workshop- Navigating the Holidays in the Age of Covid

I am re-posting this email as you really want to take advantage of this three session workshop.

The holidays are upon us faster than we can believe. It seems like just a few days ago that our country went into total lock down as the COVID-19 pandemic descended onto our nation. And yet last March when all of this began, was 8 months ago. As individuals and collective members of society, we have all had to make major changes and adapt to a new way of being. Our daily activities changed as we had to learn to stand 6 feet or more apart from our friends and neighbors, wear masks, and carry hand sanitizer in our pockets. We had to adapt our behaviors to places that we frequented, to the way we conducted business and to the way schools educated. The familiar became very unfamiliar. Additionally, holidays and celebrations took on a new facade through the internet as “zooming” was how we made plans to see everyone. This past year has been so challenging and we have all felt like we have wanted to wake up from this crazy nightmare. The reality that we are living through a pandemic is surreal at best.

And now as the seasons change, and we have been living our lives, the pages on the calendars turn ever so quickly, and again we have to find ways to handle this “new normal” as we approach the holiday season.

Ellen Westrich (a wonderful friend) and clinical psychologist who has a private practice in Manhattan, and I, have teamed up to create a three session workshop that will provide both practical and emotional strategies to help you approach the holidays. We will give you solid strategies and tools to help you navigate this holiday season, and provide you with a space to explore and discuss your feelings. Together, through a zoom format, we will be talking about food, family, exercise, with the goal of helping you find ways to manage stress so that the stress doesn’t manage you.

Some of the key topics we will address during these sessions will be:

· Negotiating the holidays in the context of relationships with family and friends

· Integrating health and wellness into our daily routines

· Identifying stressful triggers that contribute to emotional eating

· Mobilizing your inner resources to maintain your emotional and physical well being

Each of the three sessions (NOVEMBER 5,12, 19 AT 11AM) will be 50 minutes, with a structured format and plenty of room for open discussion. There will be a cost of $75.00 for all three session workshop. Additionally, we will be donating a portion of the fees to Friday’s Soup Kitchen in NYC.

If you are interested in joining this group, or learning more about it, please contact Dr. Ellen Westrich at ekwestrichphd@gmail.com, or Rachel Graham at Rachel@livehealthynyc.com.

Hacks for Ordering Takeout

I am often asked what to order from takeout. Since it’s getting a bit too cold to eat outside and indoor dining is limited, takeout and delivery are the COVID way to dine these days. How do you eat healthy when you order in?

1. Japanese- Start your meal with miso soup. Did you know that fermented foods like miso benefit weight loss. Ordering sashimi (no rice) is a healthy option. And hand rolls or cut rolls made without rice are always a good idea. Rolls wrapped in cucumber are a healthy trend! It’s easy to get a salad with dressing on the side or edamame for your veggie. If you feel like a hot dish, teriyaki chicken or fish is healthy but substitute the white rice for brown rice. Stay away from tempura even if it’s shrimp and veggies as it’s fried.

2. Chinese- I am never really a fan mainly because there is so much salt and it's mostly heavily pan sauteed with oil. But if you have a craving, the best way to order is always steamed with sauce on the side. I usually get tofu and veggies steamed. 

3. Italian- I love a good piece of salmon and sauteed spinach or broccoli. Tomato sauce is healthy but stay away from heavy cream sauces. Rather than ordering a full order of pasta opt for a half order as an easy way to limit the hefty portion that they deliver. Stay away from everything fried (eggplant parmesan or chicken milanese are no-no’s). Ordering meatballs (no pasta) and a veggie are a healthy carb-free way order too. And if you're in the mood for pizza, try thin crust with a veggie style topping. When placing the order, tell them to leave out the bread in the delivery.  

4. Mexican- It's totally possible to indulge in some delicious Mexican dishes without packing on the pounds. One tip: don't eat the side of tortilla chips (in fact, like the italian bread that you tell them to leave out the bag, ask them to leave out the chips). Chicken or veggie fajita are a healthy low fat dish to order. And guacamole and salsa are perfect dips to have. Whole beans (as opposed to refried), could be one of the healthiest things on the menu. The fiber in beans lowers cholesterol and helps make you feel full, making it a winning dish! 

5. Greek- Middle Eastern restaurants are great go-tos for times when you want a healthy meal that's low on the meat and packed with veggies. Hummus is a great healthy food that is made from chickpeas, ground sesame seeds, and olive oil. It is packed with fiber, protein, and healthy fats. Keep the pita out of your take out bag and be sure to ask for pre cut veggies. Greek salads are tasty and healthy but be sure to ask for the dressing on the side. A piece of grilled fish or chicken will go nicely on top.

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

Group Zoom

Three Session Workshop- Navigating the Holidays in the Age of Covid

The holidays are upon us faster than we can believe. It seems like just a few days ago that our country went into total lockdown as the COVID-19 pandemic descended onto our nation. And yet last March when all of this began was 8 months ago. As individuals and collective members of society, we have all had to make major changes and adapt to a new way of being. Our daily activities changed as we had to learn to stand 6 feet or more apart from our friends and neighbors, wear masks, and carry hand sanitizer in our pockets. We had to adapt our behaviors to places that we frequented, to the way we conducted business and to the way schools educated. The familiar became very unfamiliar. Additionally, holidays and celebrations took on a new facade through the internet as “zooming” was how we made plans to see everyone. This past year has been so challenging and we have all felt like we have wanted to wake up from this crazy nightmare. The reality that we are living through a pandemic is surreal at best.

And now as the seasons change and we have been living our lives, the pages on the calendars turn ever so quickly and again we have to find ways to handle this “new normal” as we approach the holiday season.

Ellen, a wonderful friend and clinical psychologist who has a private practice in Manhattan, and I have teamed up to create a three session workshop that will provide both practical and emotional strategies to help you approach the holidays. We will give you solid strategies and tools to help you navigate this holiday season, and provide you with a space to explore and discuss your feelings. Together, through a zoom format, we will be talking about food, family, exercise, with the goal of helping you find ways to manage stress so that the stress doesn’t manage you.

Some of the key topics we will address during these sessions will be:

·     Negotiating the holidays in the context of relationships with family and friends

·     Integrating health and wellness into our daily routines

·     Identifying stressful triggers that contribute to emotional eating

·     Mobilizing your inner resources to maintain your emotional and physical well being

Each of the three sessions (NOVEMBER 5,12, 19 AT 11AM)will be 50 minutes, with a structured format and plenty of room for open discussion. There will be a cost of $75.00 for the three session workshop. Additionally, we will be donating a portion of the fees to Friday’s Soup Kitchen in NYC. 

If you are interested in joining this group, or learning more about it, please contact Dr. Ellen Westrich at ekwestrichphd@gmail.com, or Rachel Graham at Rachel@livehealthynyc.com.

Instagram Live

I am excited to share that on WEDNESDAY OCTOBER 21, 2020 I will be going “live” on Instagram at 12pm with JulieD.

Who is JulieD? Let me tell you who this amazing woman is! 

In the wake of a global pandemic, long time Soul Cycle instructor JulieD set out on a mission to make exercise and overall wellness accessible through nothing more than a smartphone. Pulse: by JulieD is a completely virtual lifestyle and fitness brand dedicated to teaching users new ways to work on themselves. So, go on your instagram and follow her @juliedsoul

Now more than ever we need to find ways to motivate ourselves to a healthy way of daily living. It’s not enough to just have one good clean meal or take one walk, but we need to establish a ROUTINE. Come join us on WEDNESDAY OCTOBER 21ST (you can see it LIVE, or replay it at a time in your day when it’s convenient), as I share my secret ingredients for living a healthy lifestyle.

Zoom

The other morning I had an invitation to be on a “zoom” call, the new way we all interact with each other. I was invited by the organizer Stacey Kotler who blogs about everything and anything you would ever need to know (send her an email in order to get in her  “Stacey’s Circle”  stacey.kotler@gmail.com and you will receive her newsletters which are fantastic). And Rachel Levin who is a stylist and who can clean out your closet with you and help you to make room for what you actually need (rachellevinstyle.com). Together we shared helpful tips and answered relevant questions to a full zoom audience. 

Here is a brief snapshot of what I shared: When I think about healthy living, I believe there are a few basic ingredients that we all need in our lives (to me these are the building blocks for healthy living).

1. Healthy clean eating. When our country went into lockdown, we all stocked up on grocery items that we thought we would never see again, from mac n cheese, to canned goods, and bags of snacks and frozen foods and cereals. Some of the items we knew to be healthy and other items we purchased for the novelty of having a sugar cereal in our home. And no matter how big or small your home was, our kitchens became the meeting room for daily breaks. As a result, I received a number of calls for help as many had gained the “quarantine15”. You were not alone if you ate mindlessly as a result of the unnerving stress of COIVD. I suggest that after you finish reading this newsletter, please take a few minutes to go through your fridge and pantry and give away the excess foods. Stacey’s Circle has a relationship with Heart of the Hamptons a local food pantry. Or find a food pantry in your local town. They all need your help!  And once we’ve cleaned our pantry and fridge, let’s stock up on healthy granola, fresh fruit and veggies and hummus and water rather than juice and soda. Having foods that are healthy allows you to binge and not feel bad about it later. 

2. Meal plan and meal prep. We all know that what we put into our bodies is so important. And planning what you will eat helps you not go astray. If you want to lose weight, it's important to think about the meals for the day so that when hunger and possibley boredom kick in, you can have a healthy option. Likewise, if you want to gain some weight, you need to think of the right food combinations to eat. Planning meals for the days and the weeks, allowing for healthy flexibility is important to healthy living. 

3. Daily exercise. Set your intentions. I like to do this the night before. I think about what tomorrow will look like (what do I have to do) and more importantly, what I want my day to look like. I always start my day with some form of exercise. Pre-COVID I was an avid gym goer. When COVID closed the gyms I had to make other arrangements. I bought some weights, some bands, a jump rope, a bosu ball and a mat and made some space in my home (actually in my outdoor shed) for my new routine. Now, I love my outdoor workouts more than I ever thought! Some of my friends and clients purchased online pilates, yoga and other fitness classes. Others began socially distant walking groups. Whatever it is that makes your heart beat and your muscles toned, do something. This is a combination of both motivation and discipline. Capture your motivation and discipline yourself to do it every day or as many days as you can handle and work your way up to a daily routine. I encourage you to find a time that works for you on a regular basis. It could be mornings, afternoon lunch break or before dinner. There is no right or wrong time to put exercise into your day or night.

4. Clean out your mind. Make time for yourself. Find something that you enjoy doing that is separate from work. Maybe it’s going for a walk around your neighborhood or an excursion to the park. Maybe it’s a bike ride or just finding a nice place to read a novel. Or maybe you have an interest in drawing or crafts. There are plenty of ways to take time for yourself. So, I encourage you to think about ways you can take time for yourself and maintain your social connections, and how you can best implement your own self care time. When we spend time taking care of ourselves it allows us to be able to take care of others in a calmer healthier way. 

5. Sleep- this is a key ingredient and one that often gets overlooked. Sleep is the most restorative vitamin we can take. We are so tuned into our ipads, phones and computers that we forget to shut down. We are always hearing about ways to limit screen time for our children, but we need to practice what we preach. Think about ways you can relax at night. Maybe it's a warm bath, a cup of herbal tea, giving yourself a foot massage or mediating.

And lastly, drink water- we need to hydrate even when we think we are not thirsty.  A rule of mine is drink at least half your body weight in ounces. I always carry a bottle of water with me. 

And for more ideas to live healthy, contact me at rachel@livehealthynyc.com

Healthy Snacks

During this COVI-19 pandemic, while we were in lockdown, in my house cooking became a major activity. Not just for making meals but for baking snacks. Snacks are defined as small amounts of food eaten between meals. Some fitness trainers and nutritionists say snacks are essential for both weight loss and maintaining weight. But is snacking actually beneficial for health and nutrition? I believe there is not one answer- it depends entirely on the individual and his or her needs. 

During these past 7 months, I have noticed that with more people working and schooling from home, snacking is at an all-time high. While snacks may help manage hunger between meals, they may also lead to overeating and weight gain. When thinking about whether snacking is for you, it is important to think about your own nutritional needs, the timing of your daily meal schedule and your own health and fitness goals.  

If you are nodding your head as you're reading this because you have been snacking more and gaining weight, I have some healthy snack options to share with you.

1. Create your own trail mix by combining raw unsalted nuts, seeds, dried fruit, and even dark chocolate. (Tip: Portion into ¼ cup serving sizes). I like to make a big bag and store it for future days. I also like to add some fresh fruit (cut apples or berries) when eating the trail mix right away.

2. Blend a smoothie using frozen fruit with Greek yogurt and milk of choice (Tip: Add some spinach or kale or avocado in for a sneaky serving of vegetables).

3. Make a dip for your veggies using cottage cheese or Greek yogurt with dried spices and herbs. 

4. Create deli meat “roll ups.” Spread meat with low fat cream cheese or string cheese (Tip: Add bell pepper, cucumber, or pickles for a nice crunch).

5. Make homemade hummus- Blend garbanzo beans with lemon, olive oil, and garlic.

6. Slice up some banana or an apple and eat with natural nut butter.

7. Hard-boiled eggs make a quick protein-packed addition to any snack. (Tip: I make a large batch in advance. Hard-boiled eggs with their shells still on can be refrigerated for up to 1 week).

Don’t let this pandemic get in your way! Want to focus on a healthy plan, contact me at rachel@livehealthynyc.com 

Foods to Heal You

When I don’t have enough sleep, my skin breaks out. When I am stressed, my skin breaks out. When I am rested and healthy, my skin looks great. Yes, my skin is a message board for the way I feel. There is a strong link between your body and your diet. And your skin is your body’s largest organ and what you put into it has an impact on how you feel and look. 

It is important to note that everyone’s body is unique and what works for some may not work for others. For example, some individuals can tolerate dairy and eggs while others can not. But, overall, in order to feel better and to look better there are some foods to stay away from (or at least seriously limit) and other foods to enjoy in abundance.

1. Stay away from refined sugar. You are better off enjoying the sweet taste of fruits and vegetables. Once your body “gets used” to fruits and vegetables, you won’t even want a candy bar.

2. Limit alcohol consumption. You know how you feel when you have had one to many drinks. And it shows on your face too. Need I say more?

3. Increase the variety and the amount of vegetables at every meal.

4. Reduce simple carbs and increase whole grains like oats, brown rice and pasta made with whole grains or vegetables.

5. Increase the use of anti-inflamatory spices such as ginger, turmeric and cinnamon.

So, how to incorporate healthy foods into your everyday diet? Here are a few ideas:

• Green breakfast smoothie-  Combine and blend : 2 stalks of kale (leaves only), 1 cup coconut water, 1 cup spinach, 1/2 green apple, 1/2 banana, juice of 1/2 fresh lemon, 2 tablespoons chia seeds, 1 handful fresh mint leaves, 1 handful ice cubes

• Detox Salad- 1/2 red cabbage, shredded, 1/4 white cabbage, shredded, 1 carrot, grated, 1 cup steamed broccoli, 1/2 cup spinach leaves or rocket leaves, 4 walnuts, 1/4 cup fresh spring onions, chopped, 1/2 avocado, sliced, 1/2 cup fennel, sliced, 1/4 cup parsley, roughly chopped, 2 tablespoons mixed raw seeds, 1/2 pear (optional) Dressing Ingredients: 1 teaspoon turmeric, juice of 1/2 fresh lemon, 1 Tablespoon Dijon mustard, 2 tablespoons apple cider vinegar, 1 teaspoon tahini, 1 teaspoon raw honey, Himalayan salt and ground pepper, to taste

For more healthy ideas and ways to keep your skin glowing, contact me at rachel@livehealthynyc.com

Fall is Here!

Even though I feel like I am constantly living in a state of “groundhog day” I know that time is not actually standing still. And while the days are still sunny, the weather is starting to turn a bit cooler and fall vegetables are beginning to sprout. I love the many different foods that each season has to offer! I believe that seasonal food is fresher, tastier and more nutritious than food consumed out of season.

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

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

2. Local food supports the local economy. 

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

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

Here are some great fall fruits and veggies and recipes to add to your table as the calendar moves us forward. Click here for a salad with kale and apples that won’t disappoint you.  Want to warm up your home and heart during the cooler days, click here for a hearty roasted root vegetable stew.  Looking for a healthy sweet. Try clicking on here for this blueberry lemon loaf. 

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

Labor Day 2020

Stay healthy this holiday.

Remember to take time for yourself.

Breathe and restore balance into your days.

xx, Rachel

Easy Dinners

Now that both of our kids are away at college, I am having a hard time wanting to turn on the oven or the grill to make dinner for me and my husband. Not because we have lost our appetite, it’s just too hot to cook! We are not the type to eat a bowl of cereal for dinner, we still want a meal. And as summer is coming to a close, we still want to enjoy the delicious flavors of the fruits and vegetables that still scream summer. So, I am cooking what I call “no cook” meals. They are easy and delicious and of course healthy. 

1. Crab, tuna, shrimp or lobster salad in crunchy lettuce wraps. This is easy to make and not alot of fuss. You can either pre-buy the salads or make them yourself with simple ingredients (low fat or vegan mayo, dijon mustard, fresh herbs) and rather then ciabatta bread or a hero, use boston or romaine lettuce to “hold” the salad. I love a side of corn and if you don’t want to grill or boil it you can use your microwave to cook the corn. And any leftover corn can be sliced off the cob and tossed into a salad for another meal.

2. Simple chickpea, avocado, cucumber, tomato and feta salad. I love this salad and found the recipe on a blog called “The Picky Eater”. Click here for the recipe. I would add some fresh watermelon to the salad. Also, while the beans are protein, my husband needs either a meat of some kind. An easy answer is to buy a pre-made rotisserie chicken and slice it off to add to the salad.

3. Cold poached salmon with cucumber salad. If my mother-in-law wrote a cookbook, this would be included. She makes a fantastic cucumber salad that my kids love and she taught me how to poach salmon. Her way of making it isn’t complicated but it’s more intensive than Martha Stewart. Click here for the salmon recipe. And click here for the recipe for the cucumber salad (my mother-in-law uses rice wine vinegar and dilutes the dressing with some water). 

Stay healthy and happy! For more ideas and inspiration, contact me at rachel@livehealthynyc.com

Should You Eat Corn

I have always loved corn- canned corn, frozen corn and corn on the cob. I was saddened to learn that corn was not on the “approved” list. I learned that it was a starchy food with a higher glycemic load, producing frequent, intense blood sugar spikes after it has been eaten (diabetics be aware of this). So, I gave it up. This was a dumb idea. If you find yourself thinking that this may be you too, I encourage you to read on as I reexamined this vegetable. 

Corn has so many health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. While a lot of corn is genetically modified, if you eat it locally, it is fresh from the crop and healthy. And late summer when it is at its peak is the perfect time to enjoy this vegetable.

Want to enjoy corn, do so in moderation. I suggest a good way to do this is to  fill your plate with greens and leafy veggies along with a lean protein.  One of my favorite chefs is Ina Garten- she uses fresh garden vegetables and makes dishes that are always tasty. Click here for a healthy recipe using corn from the farm. 

For more easy ways to enjoy healthy corn, contact me at Rachel@livehealthynyc.com

What to Bring to College

My kids are both leaving for college and so are many others. Hopefully these past few months in quarantine have allowed them to eat healthier and exercise. I know many young adults were busy in the kitchen learning to cook for their families and themselves. As well, many young adults who couldn’t go to the gym or take their usual fitness class viewed online exercise programs to get fit. 

In efforts to keep your kids healthy (yes, make sure they pack plenty of disposable face masks, hand sanitizer and wipes), encourage them to continue to eat healthy and exercise often. Being on their own is not permission to grab-and-go fast food or sit in their dorms snacking on chips.

Here are some essentials I am encouraging students to pack with them :

1. Resistance bands for exercise. You can buy easily on Amazon. Click here for the link. And click here for another link. 

2. Water bottles. It’s so important to stay hydrated and most campuses are “green” and have water filling stations. A great water bottle makes it more enjoyable to drink. You can buy easily on Amazon. Click here for the link. And click here for another link. 

3. Protein bars. I love a snack to lift me through the day and often kids on the go don’t have time to prepare a healthy snack the way they did when they were at home. These bars are easy and satisfying and among the healthiest. Click here for a link. I also love this bar for something that is a bit like a chocolate bar. Click here for the link.  

4. Smoothies. Everyone was making a healthy smoothie during quarantine months. It’s easy to make and tastes great. In college, you need a blender, some protein powder and some fruit. Fruit may be easier to come by than you think- grab a banana or a cup of berries from the dining hall to bring back to your room. The Magic Bullet is really great and no mess (important for dorm life!) Click here for the link for the blender.  While there are many protein powders on the market, I love Jay Robb’s powder. It comes in a variety of flavors. Click here for the link. You may want a blender bottle to keep the shake together once you have made it. Click here for the link. 

5. Snacks. Everyone needs a snack during the day or late night study times. But just be aware that calories, no matter how healthy can add up. So snack mindfully. Want a crunch. Try these fun individual packs and click here for the link. Or in the mood for a cracker, try these and click here for the link. Also, click here for another type of cracker that is loaded with good for you seeds. Want a chocolate chip cookie, click here for the link. I love the combo of nuts and dried fruit when I need a bit of energy, so click here for the link. I love a bite of granola and these hit the spot so click here for the link. Need a chocolate fix? These candies are really “unreal”! Click here for the link.

There are many more ways to stay healthy during the college years. For more ideas contact me at rachel@livehealthynyc.com

Sleeping at Night

Do you ever have trouble sleeping at night? Well, it may not actually be the stress of COVID or the state of the world or even your teenage kids that are making you toss and turn. But, simply it could be the foods that you eat before bed that is the culprit.

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

Here are a few foods that you should stay away from before sleep.

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. When my kids were small, and to this day (or night) my family loves a warm glass of milk at night. It 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 at my mother-in-law who 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

Thinking about Traveling

August is here, and I am starting to think about driving Maddie (our daughter) to college. We will be driving from NYC to NC. The last time I took a road trip was 32 years ago with Peter (then he was my boyfriend and now he’s my husband) and fast food was our staple as we drove xcross country. This time will be very different! I am already thinking ahead to how we will pack the car (from her bedding to her clothes) and a big part of this 9hr drive will include a cooler filled with healthy foods and snacks. I know I am not the only one with a college age child who will be driving to school this month. And there will be others who will be flying. But however you get to your destination, I hope these ideas will help us all keep healthy and fit.

1. Hard boiled eggs

2. Fresh fruit (apples, bananas, cherries, grapes)

3. Dried fruit and raw unsalted nuts

4. Protein bars

5. Granola

6. Greek yogurt

7. String cheese

8. No-bake protein balls (click here for a great easy recipe)

9. Hummus and pre-cut veggies

10. Pita pocket sandwiches (pack with tuna and spinach and avocado or mozzarella and chicken and basil)

I believe that the healthier you snack and plan ahead, the more you’ll be able to enjoy your trip. When you’re giving your body the nutrients it wants and needs, it will give you the energy and happiness you want and need in order to enjoy your trip to its fullest (and hopefully without too much bickering in the car).