What's For Dinner Mom?

I love to make dinner for my family.  Cooking dinner is my "downtime"and I use the time to be creative in what I am making for my crew. I try my best to cook at least 5 nights (guaranteeing a healthy home cooked meal for all)  and 2 nights the kids get to order in (gotta love NYC and the many delivery options available!).
This is a time that is very therapeutic as I prepare dinner. I reflect on the day that I had and look forward to hearing about how the day was for my teenage kids and my husband. I think this sounds like I am living in a Norman Rockwell painting while really there is a part of this planning that I want to tear my hair out! Here's what I mean- my son doesn't want anything that looks like chicken as that's all he eats at school for lunch. My daughter is easy exceptshe has boycotted salmon, burgers and pork (this is because she prefers the way I make it on the grill and since we live in NYC there is only the stove with a grill pan, and it's not the same!). So, really she's not easy! And my husband, well he is happy to have a meal made for him when he arrives home late from work (except he is trying to lose weight so I have to nail down the treats that are for my kids!). Figuring out what's for dinner isn't a piece of cake (I bet if I served cake for dinner, they would love it! Lol!).

I know that I am not alone in my distress of what to make for dinner! Cooking dinner after a long day is something a lot of people don't look forward to, so they end up eating unhealthy take out food or they throw something in the microwave just to get dinner over and done with.

Recently I spoke to a group of women and shared some secrets for getting through "what to make for dinner time". Here are some tips:

1) KEEP IT SIMPLE
I try to keep the total prep and cook time to 45 min or less. It's ok to buy veggies already pre-cut as it cuts down on time (no pun intended!). As well, another time saver is if you are using chicken or meat and you want it to be cut into smaller pieces, I would ask the butcher to cut it for you. One pot meals are great ideas. A great slow cooker recipes stash and a crockpot will solve the dinner dilemma. Try a vegetarian lasagna. It's healthy and easy.

2) OPPOSITE DAY
I love this! Having breakfast for dinner. Kids think this is the ultimate treat! Bagels and lox and scrambled eggs, a healthy baked french toast or a healthy veggie casserole.

3) ASK YOUR FAMILY WHAT THEY WOULD LIKE
I am not saying to leave dinner entirely up to your kids, but sometimes they have good ideas. When your child gets to have a certain night to pick the meal (or a part of the meal) they are more likely to be excited about dinner and eat their food. It can be especially helpful to allow your child to pick a vegetable and/or the fruit dish. Give them a choice from the selection you currently have - ask them if they would like to have grapes, a banana or apple slices with dinner. By involving them in the meal choices, they are learning about picking a healthy option, making a decision, and they will be more interested in sitting down to enjoy their big kid choice. BBQ chicken and tacos are meals that my family asks for (and they are easy meals to make!).
I would love to hear from you about what your having for dinner and I would love to give you healthy ideas.

For more information contact me at rachel@livehealthynyc.com

Valentine's Day is coming- treat yourself!

Know thyself, Love thyself. Be your best self. Make this Valentine’s Day about you.

Don’t wait for someone to shower you with wine and flowers and sparkly gifts- treat yourself to a special healthy and glam day!  And you don’t have to blow the bank to do it.

Here are some ideas:

1)Linger in bed a bit longer!
For many of us this is indeed a luxury! Don’t stress about your typical morning schedule, it’s the weekend! Catching some extra zzz’s is as important to your health, well-being and weight loss as is exercise.

2) Exercise
Take a class (yoga, spin, barre, kick box are some ideas),  go for a walk or run outside (if the weather permits), or hit the weights at the gym. And, if you can’t get out of your house (maybe that’s a good thing, wink wink), try an at home exercise routine (I found one from popsugar fitness that is great).

3) Write a love note
This heart holiday, write your own personal card rather than buying a store bought card. Let someone you care about know how you feel. Spill your guts. Be mushy. Sharing your love makes you feel lovable and lets others know how you feel! You get what you give!

4) Treat yourself to a treat that’s sweet
Before this day turns into a sugar feast why not make yourself a healthy treat that you can feel good about. I love anything chocolate and this is a great dessert that you can have without feeling too guilty. I warn you, it’s not entirely low fat and so you should know that while it’s made with egg whites and fat-free milk, it shouldn’t been eaten the same way you drink h2o! I found this recipe and I suggest you give it a try!

5) Pamper yourself
Do whatever makes you feel good. There are a number of do it yourself options like an at home healthy facial or your own spa mani/pedi. Or you could go out for a professional massage or nail treatment near your home. And men can go for a professional shave for an added dose of relaxation. Other ways to pamper yourself : going to a movie in the middle of the day can be a luxury- so why not go see what’s on the big screen before the Oscars are awarded. A day at the museum can also be a treat, so why not spend time walking around and viewing an art show. And lastly, if you don’t want to leave your home, often reading a good book, the weekend paper, or binge watching your shows can be a treat!

Whatever you choose to do on this day, remember it’s about your health. Be good to yourself and treat your body, mind, and soul with kindness!

I would love to hear how you are good to yourself.

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

Heart Healthy

My mom recently had a heart procedure. She’s fine (thankfully!). She has a warm and generous heart, always embracing others and she is always open to anything sounding adventurous including trying new things, even new foods. However, we laugh at how opposite we are in her love for anything chocolate my love for anything salads. When the doctor advised her to lose weight she looked at me and groaned! Half teasing and more serious, I told her this would be easy as it must be in her DNA to love healthy foods and salads as much as I do -after all, we are so much alike!

So, what’s HEART HEALTHY and how do you take care of your ticker?

Eating a healthy diet with the right number of calories is one good way to take care of your heart. The American Heart Association suggests a diet rich in fruits and vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Here are some of myfavorite heart-healthy foods.

APPLES contain a phytochemical called quercetin which acts as a natural anti-inflammatory agent and may help prevent blood clots as well. Apples contain vitamins and fiber, come in several delicious varieties and are portable. How about eating eating an apple with a handful of walnuts or almonds as a healthy snack or add sliced apple to your salad or your oatmeal.

AVOCADOS are rich in monounsaturated fatty acids and they are just like olive oil, plus avocados are loaded with vitamins and phytochemicals that work as antioxidants to protect your heart (and other parts of your body). They are one of my very favorite foods and a meal isn’t complete without this fruit! I loveavocados in any kind of salad.

GREEN LEAFY VEGGIES are rich in vitamins, minerals and fiber, plus they're low in calories. Eating green leafy vegetables has also been associated with better retention of memory as you age. Use fresh spinach leaves as a salad green or serve swiss chard or kale as a side dish. Munch on fresh broccoli withveggie dip at snack time.

OATS and WHOLE GRAINS contain a soluble fiber called beta glucan that helps reduce total cholesterol and LDL. Soluble fiber also helps keep your digestive system healthy. I love oatmeal for breakfast, lunch or a snack with cinnamon and mixed berries and banana. At times I even add some sliced almonds or walnuts. If you prefer cold cereals made with oats they are also good for you -just be sure to choose brands that don't contain extra sugar. And my mom loves oatmeal cookies so I am going to try this healthy cookie for a treat!

SALMON is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. My mom doesn’t love to eat salmon (except on a bagel with some lowfat creamcheese, and honestly, that’s ok too), you can eat another oily ocean fish like tuna, sardines or herring at least two times per week. For a heart healthy salmon idea try grilled salmon with salsa- this is really good, even for picky eaters!

It’s easy to eat healthy and smart! And for one’s longevity, it’s the ultimate of importance!

For more information contact me at rachel@livehealthynyc.com

The Supermarket

I have a very hard time going to the supermarket for just the one or two items that I went in for. I use to think that this was hereditary as when I was younger my parents would say “I just have to stop for milk”  and they would come out 30 minutes later with a shopping cart filled! I have since learned that this isn’t genetic but rather the supermarkets are designed like they are with a purpose.

It’s all in the layout. Every aspect of a store’s layout—from the produce display near the entrance to the dairy case in the back to the candy at the register—is designed to stimulate shopping serendipity. I have found some interesting information about the supermarket design that I will share with you and a plan to help you go to the market for exactly what you need and not end up with what you don’t.

The Flowers, Produce and Bakery Dept: Usually the first thing you see when you enter the store are the bright colors of the flowers and fresh produce. You also smell what’s cooking in the bakery dept. This is designed on purpose to convey a sensory experience that the store is fresh. This makes you feel hungry, and the hungrier you are when you shop, the more food you will buy. So, don’t go shopping when you are hungry! And bypass this counter!

General Merchandise and Canned Goods: Generally these are in the center aisles to draw consumers deeper into the market and expose them to nonessential items along the way. Stay focused by making a list.

Dairy Products, Eggs, Meat, and Other Staples: These items are usually along the back wall of the store. Stores typically put these items in the farthest reaches of the store to expose customers to the maximum amount of product on their ‘quick trip’ so they will impulsively buy other things. As with produce, take eggs and milk from the back of the case; older merchandise tends to be pushed forward.

The placement on the shelf is also something to be aware of: The Top shelf stocks smaller brands, regional brands, gourmet brands. The Bull’s Eye Zone (the middle shelf) are for best sellers and other leading brands. These are front and center, right in your sight line. It is the best placement, and did you know that the manufacturers have to pay for this spot? The Kid’s Shelf are filled with kid’s appeal and you should leave the kids at home if you really want to get what you need in a timely manner!

Now that you know about the layout of the supermarket, I will share afew healthy tips that I often I tell my clients when shopping:

    Go in with a shopping list. People who use shopping lists on average will spend a lot less than those who go in with no plan.

    DON’T SHOP HUNGRY! You would be surprised how much your purchases are dictated by hunger. Not only that when a person is hungry with low blood sugar they tend to buy worse quality food. Things like refined carbs and snacks are seen as quick way to stamp out hunger. Remember about the smells of freshly baked bread..

    Sticking to the outer ring is not only where the real, whole food is but contains everything you actually really need to be healthy. Outside of the odd thing like nuts and frozen vegetables and fruit there is NOTHING that is in the aisles that you need to be healthy.

If it’s in a package don’t buy it! Ideal food does not come in a package nor does it have an ingredient list or nutrition information attached to it. Packaged and manufactured food will cost more overall than fresh produce so do your wallet and your waistline a favor.

What are your supermarket experiences? I would love to hear! For more information and how to shop for healthy foods without buying the junk food.

For more information contact me at rachel@livehealthynyc.com

Red Wine

Like many people at the start of the new year, I went to my internist for my annual physical exam. I wanted to make sure that I was indeed as healthy as I felt ( I am!). She went over the benefits of exercise and eating healthy (I know this, right?!?). And she asked me whether or not I smoke or drink (does any smart person really smoke cigarettes anymore?!?). Well, I don’t smoke and I am not really a drinker (except for lots of h2o!). But, I do enjoy a good glass of rose champagne for a celebration, a nice full bodied red on a winter night and a chilled glass of white during the lazy nights of summer.

There are many benefits of having a glass of wine- in moderation. Not everyone chooses to drink alcohol, but those who do are probably smart to choose red wine. Every year, the research on the health benefits of red wine piles up. But, can drinking red wine really make a difference? Wine has always been a staple in the human diet. In fact, scientists have documented red wine as far back as 5400 B.C. Here are some of the benefits:

Longevity

A compound in red wine called resveratrol has been shown to increase lifespan in animal studies.

Brain Health

Resveratrol has been shown to protect against Alzheimer’s disease and dementia.

Heart Health

Red wine has been shown to reduce the risk of heart and cardiovascular disease thanks to the resveratrol and other anti-oxidants it contains.

Inflammation

Resveratrol has been shown to have anti-inflammatory properties, which helps overall physical health since many diseases and ailments can be attributed to inflammation.

Cholesterol

Resveratrol has been found in studies to lower LDL cholesterol, while another ingredient in red wine, saponins, also have cholesterol lowering properties.

Sleep

New research shows that red wine, especially Cabernet Sauvignon, Chianti, and Merlot, contains melatonin. Melatonin regulates the body clock, so drinking a glass of red wine before bed may help you sleep. Melatonin is also an anti-oxidant, which means it also has anti-aging and cancer preventative properties.

So, enjoy your wine but like anything else in life, moderation is the key to good health!

For more information contact me at rachel@livehealthynyc.com