Lazy Days of Summer and How to Enjoy Them
Is the summer heat getting to you yet? Are you feeling lazy? Do you just want to lay around all day? When I give myself "permission" to unwind and relax, I love it!!! Taking a break isn’t a bad thing. And summertime is perfect to take the time for ourselves to unwind and recharge. That doesn’t mean that you should be a “slug”. No, quite the opposite.
Here are some ideas to help you sneak in “me-time” and reenergize this month.
- Relieve your stress by doing something physical. Go for a run, a walk, a bike ride, a swim, a yoga class, pilates, or a kickboxing class. Establishing an exercise routine is what you need for a healthy mind, body, and spirit.
- Go “green”. Spend time outdoors and it will clear your head and reset your natural rhythm. Go for a walk, lay in the grass and watch the sky pass by, sit by the water and take in the beautiful landscape that is around you. We don’t do this enough. We are always caught up in doing something- I know that I always have a list of things that “have to get done” but you know what, these “things”, well, they can wait. I need to breathe in the air and be in the moment.
- Go phone/internet free. I am guilty of always checking my emails, my text messages, my facebook, instagram, twitter, pintrest- omg, the list is endless! I really I have a hard time letting go of my phone. Ok, so maybe let’s not go cold turkey, rather let’s leave the phone in the other room for an hour or so (ringer and all notifications turned off) and go read a book, a magazine or watch a movie or go out with a friend. You will find that you probably haven’t missed much by not being available. And I bet your level of stress may drop and being phone-free will allow the time spent alone or 1:1 with your friend to be more enjoyable!
- Go to the movies. Summer has both its rainy days and hot sticky days. What’s better than escaping into the theater. I actually love escaping to the movies (and regretfully don’t do it enough) but a good thriller or a funny comedy is usually just what I need to get back some “me” time.
- Spend time doing what you love, not what you think you should be doing. Maybe you have always wanted to take a pottery class or learn how to make pastries. Go sign up! Maybe you really love being outdoors and want to explore the backroads of your city or town by bike. Summer is the perfect time to go biking on your own or with friends or join a group and meet new people who share your interests.
Taking time for yourself helps you live a happier healthier life. How will you take time for yourself this summer and be a better you?
PS- After I finished writing this piece, I “unplugged” myself and took myself for a walk thru Central Park on a beautiful day to enjoy some “me” time! I bought myself a smoothie as I walked. Click on the link for a great recipe!
Healthy Summer Tips
My kids are out of school and they are happy as can be (I think they have forgotten that they will have summer reading)! But summer by nature is also a break for adults as well. It’s a time to enjoy the longer days and relax a bit. Summer can be the perfect time to improve your health in a way that is so seasonally laid back you'll barely notice the effort. Here are 5 tips for a super healthy summer lifestyle.
1. EAT WHAT’S IN SEASON- Summer is the perfect time for fresh fruits and vegetables! Berries are at it’s peak! Blueberries, raspberries, strawberries are all loaded with antioxidants which may help prevent damage to tissues and reduce the risks of age-related illnesses. Peaches, cherries, and melon are the sweetest during the summer months. Sugar snap peas, tomatoes, corn and zucchini are great vegetables summer veggies. Maintaining a fresh diet boosts your mood and energy!
2. STAY COOL AND HYDRATED- There is no better drink than water. Start drinking when you rise in the morning and carry a water bottle throughout the day to ensure hydration.
3. EXERCISE- Summer is a great time to begin a new exercise routine and why not start it outdoors. There are so many activities to enjoy that you won’t even feel like you are making an effort to exercise!
4. GET YOUR VITAMIN D-Vitamin D is a vitamin and a hormone that your body can make from the sun. While the sun is an excellent form of Vitamin D, you want to be sure to protect yourself from overexposure of the sun’s harmful rays by wearing a hat and using protective sunscreen. You can also get your share of D in some of the foods you eat, particularly fatty fish and fish liver oil (think salmon) and some fortified dairy (think greek yogurt)
5. RELAX AND BREATHE- Stress is inevitable but also treatable! We are so busy running about our day that we forget to take some time to STOP and BREATHE. This is the time for you to find ways to relax and find peace.
For more information contact me at rachel@livehealthynyc.com
Ice Cream Made Healthy!
As summer gets underway, it is easy to remember the sound of The Good Humor Ice Cream Truck ringing down my street in the afternoon. Ice cream is the ultimate summer snack. It’s cool and refreshing. Ok, I hate to rain on a summer parade but, this scoop, whether it’s on a cone or a cup or shared amongst family or friends is laden with unwanted calories and sugar. Oh no! Don’t shoot the messenger!
All is not lost. I can show you how this dessert can become our summer time friend. It’s easy. You just need a food processor or a high speed blender! Here are 3 good healthy ways to enjoy ice cream that you can feel good about (and if you want more ideas, I am happy to share them with you, just send me an email to rachel@livehealthynyc.com).
Soft Serve Banana Ice Cream (well, it’s not really ice cream as you will see there is no cream!):
Blend a frozen banana (or a few) and it gets creamy like a custard. It gets this consistency because of its high pectin content. You can keep it plain or add anything you want (in the name of health) towards the end of the blending process. For example, a scoop of peanut butter, a drizzle of honey, a few almonds, or a bit of cocoa powder.
Vegan Strawberry Ice Cream:
1 container of frozen strawberries, 1 and ¾ cups of coconut milk, ¼ teaspoon liquid Stevia and a splash of lemon juice. Combine all ingredients in a strong blender or food processor and mix just until smooth. Then, transfer to a plastic container and place in freezer for 30 minutes. Then, with a sturdy whisk or fork break up any ice crystals or frozen bits. Next, return it to the freezer for another half-hour. Repeat until it firms up (about 3 hours altogether). It takes a while, but is worth the wait!
Raspberry and Cream Banana Ice Cream:
1-2 frozen banana, about 1/2 cup frozen raspberries, 1/3 cup plain or vanilla Greek yogurt
Blend in either a food processor or high speed blender until smooth and creamy. You can eat immediately or place in your freezer for a harder consistency.
Snacking- The Healthy Way
Are you a snacker? Many of us are and it's not because we are hungry. Ever take a moment to wonder why you snack? Sometimes people snack as a result of stress, sadness, anger, boredom or a to give themselves comfort. And sometimes people snack as a way to celebrate. Ok, I have to come clean andadmit that YES, I can be CAUGHTon occasion with my hand in the COOKIE JAR! So, if you are a snacker, how can you make healthier choices so that you don't derail your weight loss goals? And yes, often I practice what I preach so here are some suggestions:
• If you snack because you are stressed, avoid stimulants like caffeine or refined sugar, which can cause a brief spike in energy followed soon after by an extended crash. Try foods rich in B vitamins, such as bananas, beans and lentils, which have been known to combat stress.
• If you snack because you are sad, eat healthy carbs (like whole wheat bread or pasta. NOT pints of ice cream or bags of cookies! Whole grain carbs (and whole wheat or gluten free cookies aren't what I am talking about!) will elevate your mood and increases calmness and happiness. Remember, the only problem food solves is that of real hunger.
• What about the person who snacks as a way of celebrating a milestone, a promotion or a festive occasion? This is me! While I love a piece of rich chocolate cake I think twice because if you know me, I truly believe that it's better to treat myself to a fabulous pair of shoes! These types of celebratory indulgences can bring satisfaction without sacrificing your waistline. But really it's something sweet that you want? Go ahead and grab a piece of fruit. It will satisfy your sweet tooth and plus you get your fiber and vitamins!
• For those individuals who have a tendency to put things off until the very last minute, food is an easily accessible diversion. How many times have you wanted to clean up the mess on your desk or go through old pictures and put them in an album? This is a hard one that I myself struggle with. Those mundane chores that have to get done. It is more satisfying to get a handful of nuts or a bowl of grapes or cherries (but even the healthiest of foods can add up in calories). My suggestion is to eat healthy meals that are regular. Frequent well-rounded meals will stave off hunger pangs and sluggishness-inducing dips in blood sugar, and will remove food from the list of tempting distractions. I suggest lean protein such as fish, poultry or low-fat dairy.
• Do you snack out of boredom? I never like to hear anyone say they are bored. There is always so much to see and do- whether you live on a farm or in a city. There are sights to see and places to explore. Go for a walk around the neighborhood or go for a hike, visit a museum, or pay a visit to a friend you haven't seen in awhile. Just get moving! It will help fight cravings as you will be distracted. Replace your sugary or salty go-to's with healthier options such as fruit and nuts, veggies and hummus or low-fat cheese.
How will you satisfy your snacking urges? The best advice I can give you is what I say to myself: really THINK (and think twice) before you dive into the cookie jar!
Summer is Here!
It's here, the moment we have all been waiting for.... SWIMSUIT SEASON! Yikes! How did it get to be summer? We knew that eventually the warm weather would come and we would be at the beach and ready to bare all! But are we?!?
Don't despair! Here are a few summer foods that you can eat that will help you get into beach body season!
1)Raspberries
Raspberries contain the flavonoid anthocyanin, which helps your body produce a hormone that has been linked to lower glucose levels, curb cravings, and boost your metabolism. And whether they're fresh or frozen, they're a great source of fiber, that improves digestion and helps beat bloat.
2) Blueberries
Research out of the University of Michigan found a diet rich in blueberries may change how your body stores and processes sugar for energy and, in turn,diminishes belly fat. I like to snack on blueberries while they're in season!
3) Watermelon
Watermelon is 92 percent water, and eating it on a hot day will keep you feeling your best and help you beat bloat that can come from dehydration. I find that eating after a meal curbs heavy dessert cravings; swapping in a slice for a piece of cake or brownie will save you tons of calories.
4) Acai
Just like raspberries, this tropical berry is also very highly concentrated in anthocyanin, which helps the body produce a hormone that boosts your metabolism. Acai is also rich in healthy fats and fiber that promote cardiovascular and digestive health. Have you ever had an acai bowl? You might want to try one!
5) Mango
This is one of my favorite tropical fruits. They are delicious when tossed into salads or salsas. Research has found there may be a link between mango consumption and lowered blood sugar in obese adults due to their fiber content and naturally occurring compounds. When your blood sugar is balanced, the body is able to regulate hormones and burn fat more easily.
6) Cucumbers
Since they're comprised of 95 percent water, cucumbers have a natural diuretic property which helps your body reduce water retention and beat bloat. Easy to eat and cool and refreshing! Try in salads, add to water or just eat like a pickle!
7) Cabbage
Eating water- and mineral-rich cabbage on a regular basis helps your body release excess fluid and water weight; you'll start seeing all your results from the gym sooner! Cabbage slaw is a staple at Summer BBQs, but recipes loaded with mayo can mess with your weight-loss progress. Try a lighter version for a healthy option.
8) Zucchini
High in fiber and low in calories, versatile zucchini stands strong on its own in a salad, but it can also help you cut carbs and calories big-time. Swap in spiraled zucchini for classic noodles to lighten up your favorite comforting dishes.
Want some more ideas to help you get ready for this summer season? Contact me at rachel@livehealthynyc.com
The Importance of Keeping a Food Journal
I am going to share a little secret to weight loss… Keep a FOOD JOURNAL.
My clients will tell you that I am right. And, studies continue to prove that keeping a food journal is useful for people who want to lose weight.
This past week The Wall Street Journal printed an article that states “New Reasons Doctors Say You Should Keep a Food Journal”. I love when I read this. It totally validated my practice and I want to share this with you.
While time consuming, keeping track of what you eat and drink leads to weight loss and weight loss maintenance. There are a number of ways to keep track of what you eat. For example, there are food tracking apps that have been developed and are easily accessible. I am not a fan of these apps as they can be overwhelming and take up more time than you need to spend on keeping track of what you eat. You can simply write down what you eat on a paper journal or on a notepad on your computer, detailing the portion size and how it was prepared. And another easy option is to take a picture of your meals.
I like to give my clients a guideline for keeping track of what they eat. Tell the truth is the most important. No one is judging you! To help identify food triggers, it is helpful to note the time and location and mood and satiety. For example, why are you eating a bag of cookies late at nite? Were you bored while watching tv or anxious about the meeting that you have the next morning? When keeping a journal, it is helpful to note how the food is prepared (was it fried or grilled? Did you have spicy mayo on the tuna burger and a side of sweet potato fries?). How about what you put into your coffee? Cream and sugar or just plain black?
Consistency and accuracy in keeping a food journal is key to successful weight loss. But, starting a food journal is one thing. Sticking with it is another. Ideally, it should be done for weeks rather than days. So, you are motivated and determined to lose weight and keep it off? Keep a record of what you eat! It is one of the most effective ways to change your behavior.
Juicing
On every street corner here in NYC there are juice stores popping up. As the weather turns warm I find this to be a perfect way to quench thirst and get vitamins and minerals with every sip. And as the sun shines and the temperatures warm up I end up making myself a portable lunch- a smoothie of non-fat greek yogurt and frozen fruit (banana, mango or papaya and berries). What do we think of juicing? Is this way of eating good for you? Does it promote good health and weight loss?
The biggest reason (that I can see) is for the person who does not like to EAT fruits and vegetables. Juicing is a great way to get the vitamins and minerals in that you otherwise wouldn’t.
A negative to juicing is that you don’t get all the fiber that comes from eating the fruits and veggies. When you juice, the machines extract the juice and leave behind the pulp (which is the fiber). But, of course you can use a regular blender and keep the pulp (you can add some water to thin it out).
When juicing, just like anything you drink or eat, you have to be conscious of the calories. If you are using only fruit, be aware of exactly how much fruit is being added to your cup of juice. I was shocked when I saw the man behind the blender add 2 apples, 1 mango, 2 bananas, and 6 oranges. Now, I love fruit, but that was a bit excessive! Is juicing a good way to cleanse your body?
It may seem like a simple way to lose weight, but believe me, it can backfire. On a juice-only diet, you may not get enough fiber or protein to make you full. In my opinion, a juicing diet is extreme and whatever results you get in the short-term aren’t likely to be sustainable. Some people have asked me if juicing can be a way of “cleansing” your body. The truth is, if your kidneys and liver are functioning properly, your organs will take care of the cleanse (without the juice “detox”).
So, what’s my bottom line? I like to drink a fresh juice or a fruit smoothie for the taste and sometimes as a quick way to have a complete meal (as long as it contains some protein). Like everything in life, there are pros and cons and you have to find a good healthy balance for yourself.
What's right for you? I can help you to find out! Contact me at rachel@livehealthynyc.com to schedule a consultation.
Energy Bars- Some Good Ones
My son and I have had a fun (albeit exhausting) time going across the country, looking at prospective colleges. As I typically do, I pack an apple or a banana or a protein bar in my bag for our school tours, just in case one of us gets hungry. You should see my carry on bag when we go on a family trip- instant oatmeal (you can always find hot water and a cup and plastic spoons), nuts and dried fruit (very portable), apples (they don’t smush), and protein bars.
But, these are snacks. They are not intended to replace a meal. Just the other day, I was asked about energy bars. Which are the best ones to eat. Gosh, it’s hard to say. Have you noticed that there are so many different bars out on the market. Who can tell what’s a good protein snack and what just mimics a candy bar in a “healthy” wrapper. I think it depends on what your intention is when you eat a bar. Do you want to eat a bar as a snack? Do you want to eat it in place of a meal? Do you want to eat it to provide you with extra calories? Do you want it because you just like the way it tastes?
When choosing a healthier protein bar, it’s important that the nutrients measure up to your needs. Ideally, you want a bar that isn’t too high in calories, offers high-quality protein, fiber, heart-healthy fats like those found in almond butter or the omega-3’s in walnuts, chia seeds, and flax, and carbohydrates from whole food sources like oats and fruits. I look for fiber, protein, and a short list of ingredients that I can recognize and pronounce. I am wary of “natural” bars that list multitudes of sweeteners such as honey, brown rice syrup, and agave nectar. While these sweeteners are natural, it’s not that different from eating a candy bar.
Here are a few good ones:
Kashi Go Lean Peanut Butter and Chocolate Protein and Fiber
It tastes like a peanut chew but has about as much fiber as two cups of broccoli.
(200 calories, 5g fat (4g saturated), 32g carbs, 17g sugar, 180mg sodium, 5g fiber, 10g protein)
Chocolate Peanut Butter Quest Bar
This bar is high in protein and fiber and tastes good! (160 calories, 5g fat, 25g carbs, 17g fiber, 20g protein, 2g sugar)
Pure Organic Cranberry Orange Bar
Made from all-organic ingredients, including dates, cranberries, cashews, and almonds.
(190 calories, 8g fat (0.5g saturated), 27g carbs, 19g sugar, 5mg sodium, 3g fiber, 6g protein)
Kind Bar
Through the natural energy of nuts and dried fruits, these tasty bars ensure you'll power through your workout without a sugar crash in the middle. These bars are full of healthy and natural fats that your body needs for optimum performance. (200 calories, 13g fat (1.5g saturated), 17g carbs, 9g sugar, 10mg sodium, 3g fiber, 6g protein)
NuGo Slim Espresso Bar
This is a low calorie bar that’s high in fiber to fill you up with no artificial sweeteners. The fact that it is high in protein helps to rebuild muscle tissue after a strenuous workout. (170 calories, 5g fat, 20g carbs, 7g fiber, 16g protein, 3g sugar)
So, if you like to eat energy bars, what are your intentions for eating them. I would love to hear from you! And, for more information and help in deciphering all of these bars that are on the market, feel free to contact me at rachel@livehealthynyc.com
Time Flies By! Don't Miss Out!
Birthdays, anniversaries, graduations- the years go by. Where does the time go? I try my best to really make each moment really count. Nevertheless, I am constantly amazed at how quickly the time goes. It is May already! Flowers and trees are blooming (my stuffy nose and itchy throat mean it’s allergy season) and summer is really around the corner.
I want to tell you that if you have been putting off losing weight and getting into shape because you think you have “time”, well, you dont’! NOW IS THE TIME FOR YOU TO GET INTO THE SHAPE YOU WANT!
I am offering a 3 week program (which includes one-on-one meetings with me once a week either by phone or in person, help with meal planning and dining out, and healthy recipes) to help you get in shape just in time for summer! I am not offering a quick fix or a fad diet. Those don’t work. We will work together to develop a plan for you to get a jump start on what it takes to eat right and exercise and be healthy and happy! You will see results and you will work hard! So, let’s get committed to getting fitter, healthier, and happier before you realize that the time has flown by!
Are you ready? Contact me at rachel@livehealthynyc.com
Foods I Tell My Clients to Stay Away From
A true story: I am at a cocktail party and the hors d'oeuvres are being passed around. I am with friends who are married to each other and the husband starts to accept the mini grilled cheese that is being offered to him. His wife gingerly slaps his hand while smiling politely and looks at the waitress as she says “no thank you, he can’t have that, she (looks at me) is a nutritionist and it’s not on the “approved food list”. Well, she was right, it’s not healthy (it’s probably fried and on white bread and loaded with fat). I did feel bad, clearly my friend’s husband was disappointed. Sushi or shrimp cocktail would have been healthier, so I quickly directed him to where I spotted the server passing out healthier items!
I believe that there are always options of foods to eat (even at a party). It’s all about knowing what to choose. Here are some foods that I would suggest to stop eating ASAP in efforts to make healthier choices.
White rice- swap for brown rice or quinoa.
I love sushi and while every once in awhile I will eat a sushi roll, I mostly eat sushi without rice (sashimi) or wrapped in cucumber. Most sushi restaurants have this option or will use brown rice if you ask for it. Quinoa is also an amazing grain to substitute for rice altogether. It packs a whole bunch of extra benefits, and is usually higher in fibre & protein!
Energy bars- make sure they don’t have too much sugar and have a lot of protein.
Health bars have become such a popular fad. It’s important to make sure you always check the label for the amount of sugar in each bar. A healthy bar should either be 100% all natural and the only sugar should be from fruits or a protein based bar that contains a tiny amount of sugar. These can be consumed in the place of a snack, or even an extra source of protein.
I believe that the sneakiest ingredient to an almost healthy meal is the salad dressing. It’s either high in fat or sugar. Most cream based dressings will contain a lot of fat and calories and could turn your “healthy salad” into a fat content similar to a cheeseburger. Instead, opt for some freshly squeezed lemon, and cracked pepper! If you need a little creaminess, add a drizzle of olive oil! This will also pack in some healthy fats (similar to those in fish), and even antioxidants. Click here for a great salad dressing recipe that is quick and easy to make and will keep for some time.
Getting healthy and fit is a journey of body transformation as well as an education. It will take time. Have some patience, you won’t be disappointed as you will see change.
A 3 Week Special To Help You Get in Shape and Lose weight!
I can think of a lot of things that men and women want, and just to be clear, it’s not always the same. But, the one thing that we do have in common is the desire to look and feel good. We just go about it differently.
Anyone can lose weight -- it doesn't matter what your gender is. You just have to be committed to doing it.
So, let’s get committed to getting fitter, healthier, and happier! I am offering a 3 week program (which includes one-on-one meetings with me once a week either by phone or in person, help with meal planning and dining out, and healthy recipes) to help you get in shape just in time for summer! I am not offering a quick fix or a fad diet. Those don’t work. We will work together to develop a plan for you to get a jump start on what it takes to eat right and exercise and be healthy and happy! You will see results and you will work hard!
Are you ready? Contact me at rachel@livehealthynyc.com
Diet Myths Debunked
Ever wonder what’s the real truth to losing weight? I find that every day there is a new story out there and with so much information at our fingertips it’s hard to keep it all straight. With the click of the tv channel or thumbing through magazines I am bombarded with ways of how to lose 10 lbs over nite. Truthfully, I love knowing about a new beauty product or something to eat that will make my skin glow or what’s the the latest in running shoes that will enable me to run faster. Is it crazy that I want how to look and feel great? No, I don’t think so. I feel energized and happy knowing that I am treating my body right. But, it is crazy to think that all it takes is a magic little pill or a good fairy to wave a magic wand and sprinkle fairy dust and that I will be transformed in an instant. The truth is that it takes daily motivation, determination and hard work (with a little sweat too!).
But, I will let you in on a little secret- there are some weight loss tricks. Here they are:
1. Don’t cut out all carbs! Cutting out carbs, or any food groups for that matter is not a sustainable goal for your body and may not actually help you lose weight. When we cut out entire food groups we lack certain nutrients that allow our bodies to function at their best. In addition, by doing this we may be depriving ourselves and eventually may result in binging because we can’t sustain this type of diet. So, do you really crave a bagel but heard that it’s on the “bad” list? Why not have a whole grain bagel, scoop out the inside (it will save you somewhere between 75-100 calories, the equivalent to a slice of bread) and load it with high protein meat or egg and lettuce and avocado and tomato).
2. Don’t skip meals- I have met many people who think that skipping a meal or two will help them lose weight fast. However what many people are not aware of, is the effects that skipping meals has on your body other than potential weight loss. These include slowing down your metabolism and overeating, which may lead to weight gain. On top of this you will probably feel lethargic and cranky as your body has no source of energy to run on.
3. Exercise alone will not help you to lose weight. While exercise is definitely a crucial part of a sustainable way to lose weight, it is not the ONLY part. You can exercise all you like, but if you are eating a bad diet full of fat, sugar and processed foods - it will only take you so far. The key to weight loss is moderation and balance. Don’t get into the bad habit of eating anything you like thinking you can out exercise yourself.
The truth is weight loss isn’t a quick or easy process. I will say it again- it requires patience, effort and dedication. It may take a while, but if done correctly can be sustainable for your entire life. Don’t make yourselves miserable all for a quick fix - it really isn’t worth it! Want to know what I end up doing for a quick fix? I love to buy lipsticks from CVS or Target to brighten up my face and I also love to buy myself a pretty bunch of flowers to brighten up my day!
Want to know what to eat for a great healthy way to lose weight? Here's a link for avocado toast that I recommend!
OUT OF MY ROUTINE BUT IT WAS OK!
I’ve been away with my family for the past 2 weeks- my kids had spring break and so as a result I am feeling a bit fuzzy returning to reality. Here’s why…
For the first week I traveled with my son to look at potential colleges that he has an interest in. This was fun and exhausting (we took planes, trains and automobiles), slept in a different hotel bed each night and at the end I didn’t know if we were coming or going! Living on the road and out of a carry-on started to feel “normal”! During these travels, I had a few moments of “I can’t believe I have a child who is old enough to look at colleges! Where did the years go? I still remember touring colleges with my mom, and really it doesn’t seem like that long ago!”
The second week we met my daughter and husband and skied in Utah. This was so much fun and the spring-like snow conditions were great! Skiing as a family is a great bond that we all share and for the most part there’s no bickering!
Sounds great, right? I have to admit that even as a nutritionist, it is not always easy to eat healthy, exercise regularly and get enough sleep all while away from my normal routine. Here are some challenges that I faced and how I tried to handle them.
I packed running sneakers and exercise clothes. For the first week away, I made a point to book hotels that had a small gym. I exercised every morning before my son and I started our day.
As my 17 yr old son is in a perpetual growth spurt food is of utmost importance. We always ate a healthy breakfast usually of eggs and whole wheat toast or oatmeal and fruit. While on the roadI packed whole fruit that was portable (usually an apple or a banana) and nuts and energy bars for our midday snack. While he doesn’t mind a burger from a fast food joint, I couldn’t bring myself to do it. When he wanted an In-Out Burger, I stopped at Starbucks for a salad and fruit cup. The airports had pizza and Subway (relatively healthy options) and I always managed to find a piece of fruit (apples, bananas and oranges are always available throughout the airports) along with a yogurt and a Kind Bar. Dinners were the easiest part. He opted for a steak and potato and usually a piece of cake while I had grilled fish, veggies and fruit. One night I took him to a vegetarian restaurant- itwasn’t the biggest hit but he was a good sport!
So, you are reading this and wondering “it doesn’t sound like she fell off the wagon”. I hadn’t- yet. It was when we all got together in Utah that I became a bit undone! I was tired and my defenses were down. It was the piping hot bread at dinner and the warm cookies at night that did me in! I should know better! Right, but even a healthy nutritionist has her weaknesses!
So, what do I do? It’s an effort. And to be honest, I am not perfect. I tried to eat healthy, but there were some temptations that I couldn’t resist. Why am I sharing this? There’s always going to be a moment where you end up out of your element and away from your normal routine. And, well, it’s ok. You do the best you can. Everyone is human.
So, today I start clean- I am back home and back to a routine. What does that mean? I went to the market with my daughter and restocked our fridge with loads of fresh foods. I had a great workout and tried to sweat out all of the toxins. I am drinking lots of water, and hot tea and eating lean proteins and plenty of fresh veggies, fruits and salads. I am staying clear of loaves of bread and sweet cookies. Vacations are great and it’s about decompressing and doing things out of your routine but there’s no place like home!
PS- click here for a great easy recipe (a one pan spring chicken with asparagus and edamame) with all the comforts of home.
Am I Guilty if I Cheat?
Am I guilty for cheating? I guess it all depends...
For as long as I can remember I have had a love affair with chocolate. It didn't really matter whether it was a dark truffle, a salted caramel toffee, a piece of almond bark, a good piece of chocolate cake or a hard chocolate chip biscotti. This indulgence was akin to finding the holy grail. I didn't "closet eat" or "binge eat" - I indulged selectively; at a dinner after a satisfying meal with family and friends or on a family member's bday or anniversary. But I have to be honest, this created a bit of an inner conflict. If I ate dessert at every meal after a while the jeans that I spent too much money on would not fit and I would feel awful! I felt that I was cheating by eating these "forbidden" foods. So was it worth it, to cheat? Can you have your cake and eat it too?
Some say that giving yourself days of indulgence is giving yourself a needed break from your "diet". These cheat days are a relief valve that help you stick to healthier foods. One might say that healthy eating requires some willpower and so to reward your constraint, it helps to have one scheduled day (or meal) per week where you're allowed to eat some of thetreats you've been avoiding. And then you get back on your "diet".
On another side, the phrase "cheat day" sets up enjoying a meal as something forbidden. Separating foods into "good" and "bad"categories encourages you to associate eating with guilt and shame. I am sure that this is what I have done in the past: instead of enjoying everything I eat, I feel bad about myself when I eat something I consider "bad." Working on myself and with others, I have learned that this is all too common.
I actually think that "cheat days" sets you up for destructive and unhealthy eating habits.
I believe that a "diet" is a way of life and not some way of restricting food that you like. Eating the foods you like is about creating a balanced lifestyle. Following a healthy diet means including a number of foods-all of which are consumed in moderation. If weight loss is the goal, this usually means three square meals a day with planned snacks, incorporating treats but in smaller portion sizes. Eating a balance of foods-with none of them off-limits or labeled "bad"-is the best way to reduce the kinds of cravings that can lead to a binge. I have noticed amongst my clients that when people stick to a balanced weight loss diet, the tendency to occasionally overeat actually goes down over time. Here are 3 tips for healthy eating without "cheat" days:
1. Listen to your appetite- if you want a bowl of pasta, then have a small bowl.
2. Enjoy treats from time to time- enjoy a cookie or a piece of chocolate or an ice cream cone if you desire.
3. Savor every bite- don't eat on the run or standing up while multi-tasking, be mindful about what you are eating.
Make every day a great day by listening to your appetite, periodically adding in some of your favorite foods in small portions, and savoring each and every bite of everything you eat.
I would love to hear from you so contact me at rachel@livehealthynyc.com
It's Time for Spring!
As the days are becoming longer and the flowers are peeking out of their beds, it's a great relief from the cold. The sunny days have given me just the motivation I have needed to shed the heavy sweaters, eat some lighter foods, exercise a bit harder and make some changes. Spring has finally sprung!
One new change that I am so excited to share is the redesign of my logo and my website! Go and search for www.livehealthynyc.com and see how great it looks! By the way, I will be adding a recipe tab along the way, so if you have any great recipes to share, I would love to hear from you!
This Spring is the perfect time to awaken your inner self and get healthier. Here are 3 easy tips to help spring you into a higher level of health for Spring. It takes 21 days to make or break a habit, so try these tips for three weeks, and go longer if you can!
1) Hot Water and Lemon
A great habit to start. Start your day with hot water and lemon to help alkalize your body and cleanse toxins. This ancient beauty secret is a simple way to cleanse your body and add hydration.
2) Replace Animal Products with Plant Based Alternatives
I am not a vegetarian but I do believe that too much animal and dairy products create an acidic environment in the body, which leaves the door open for disease. Why not give your body a break from the acid, and choose alkalinizing plant based foods like leafy greens, cucumber, and avocados. If you’re looking for plant based protein sources, try lentils, hemp seeds or chia seeds! Consume as many of these foods as close to raw as possible, for an even healthier and more vibrant body!
3) Sweat it out!
Go to a hot spa, hot yoga class, or take an epsom salts bath. Our skin is our largest organ, and sweating can be an effective method of detox. Flush those toxins out!
For more ideas contact me at rachel@livehealthynyc.com and enjoy Spring!
Pre/Post Workout Snacks
I love to workout. As a teenager (circa mid 1980's) I remember watching Jane Fonda video tapes working out at home. When I had exhausted my video collection, I joined the newly opened Lucille Roberts and went to aerobic classes. It was a few years later in college that I was introduced to running around the lake with friends coupled with weightlifting and boxing at the local training gym. The fitness craze boomed and it provided me with both a mental and physical outlet that was far healthier than all night parties.
While planning my workouts has never been anything I have struggled with (somehow it always just fits into the start of my day), what to eat pre and post is food for thought (no pun intended!). Making sure I have enough energy to get through my workout is important. And what to eat to rebuild and restore energy after working out is equally as important.
I never want to eat too much before I work out (since I exercise in the morning, I like to eat 30 minutes before I head to the gym). I don't want to feel "full" or bloated and I don't want to eat something that will leave me feeling crampy. On the other hand, I want to make sure I eat the "right" foods for my body so I don't feel lethargic or weak as a result of low blood sugar. Here are some great pre workout snacks that are healthy, tasty and good for you!
Oatmeal with fruit and nuts
Apple wedges and almond butter
Hard boiled eggs and a piece of fruit
Non-fat greek yogurt and fruit and nuts
Lean turkey sandwich on whole grain bread
I have found that it takes some amount of trial and error to determine the perfect pre-workout meal. I recommend keeping a food diary to keep track of what you eat, when you eat and how you felt during that particular workout. This allows you to find what works best for your body.
It is recommended that you should eat one to two hours after your workout, and you should eat a meal rich in carbohydrates and protein. The carbohydrates will help replenish your energy, and the protein will help rebuild muscle that has been broken down during your workout. Here are some great post workout snacks that are healthy, tasty and good for you!
Grilled chicken with steamed veggies
Tuna on whole wheat with hummus and spinach
Protein shake (whey protein powder and fruit blended)
Greek yogurt with fruit
Salad with grilled fish or chicken and sweet potaotes
So, what do you eat pre/post workout? I would love to hear from you! And for more ideas contact me at rachel@livehealthynyc.com
Great Breakfast Ideas
Good morning! Time to getup I say to my children each day as I wake them up for school. Yes, they are definitely old enough to set their own alarm clock and get themselves ready for the school day. But, I know that soon enough they will be out on their own (albeit late for college classes or work!) and so I have to admit that there is something nice about starting the day with them. So, what’s for breakfast I ask them- knowing the answer is pretty much the same 5 days a week. They both like cold cereal with milk and fruit. A perfectly healthy and easy option.
Now, let’s talk about what I eat as my clients always want to know.
I have to admit that for the longest time I would have a cup of coffee and be on my way. I never thought that I “needed” breakfast. But, boy was I wrong. It wasn’t until I started to actually eat breakfast that I realized what I had been missing. I love reading recipes and some are way more time consuming than others, and quite frankly, who wants to spend all of their time in the kitchen early in the morning? So here are 5 easy breakfast ideas for you and your family (and yes, I love these breakfast recipes that I am sharing with you!).
AVOCADO WITH EGG ON WHOLE GRAIN MUFFIN
I think that EVERYTHING tastes better with an avocado!
What you need:
1 100 percent whole-wheat English muffins, split and toasted
2teaspoons whole-grain mustard
1 small avocado, sliced (or mashed)
2 boiled eggs (or poached or over easy)
What you do with the ingredients:
Top the English muffin with the mustard andavocado, dividing evenly on each half. Serve with the eggs on top.
HEALTHY BANANA BREAD:
This is delicious for breakfast or as a snack. I like to serve a small smoothie with a slice of BB for breakfast as it’s more of a complete meal.
Ingredients:
6 tablespoons unsweetened applesauce
¼ cup honey
2 tablespoons dark brown sugar
2 large eggs
3 large ripe bananas, mashed (about 1 1/2 cups)
¼ cup unsweetened almond milk
1 teaspoon baking soda
1 teaspoon pure vanilla extract
½ teaspoon ground cinnamon
1 1/2cups white whole-wheat flour
Directions:
Heat oven to 325°F. Grease an 8-by-4 inch loaf pan.
In a large bowl, combine the applesauce, honey, and brown sugar. Add the eggs and beat well. Stir in the mashed bananas and almond milk. Add the baking soda, vanilla extract, and cinnamon and stir.
Gradually fold the flour into the banana mixture until just combined (do not overmix).
Pour the batter into the prepared pan and bake until a toothpick inserted into the center of the loaf comes out clean, 50-60 minutes. Cover the top with foil if it begins to brown too quickly. Cool in the pan for 10 minutes, then transfer to a wire rack to cool completely. And then ENJOY!
CHOCOLATE BANANA CASHEW SMOOTHIE:
Ok, you will look at the ingredients and say “what, spinach and avocado?” but trust me, it’s so good! (adapted from Popsugar fitness)
Ingredients:
3 oz. nonfat vanilla Greek yogurt
1/2 frozen banana
1/4 avocado
1/2 cup spinach
1/2 cup chocolate soy milk
1/8 cup raw cashews
1/2 cup water
For garnish:
3 dark chocolate chips
Directions:
Add ingredients to a blender (save three cashews for topping) and mix until smooth.
Pour into a glass.
Chop remaining cashews and chocolate chips, sprinkle on the top, and enjoy.
BANANA-NUT OATMEAL:
I love oatmeal anytime of the year! It’s easy to eat and gives me a lot of energy to start the day.
Ingredients:
1/2 cup rolled oats
1 cup water
½ banana, sliced
1 tablespoon raw chopped walnuts
1 teaspoon cinnamon
Directions:
Combine oats and 1 cup water in a small microwave-safe bowl. Microwave at HIGH 3 minutes (but be careful as I have found that each microwave is different and requires you to stay on top of the timing)
Top with banana slices, walnuts, and cinnamon.
SCRAMBLED EGGS, AVOCADO, SMOKED SALMON ON TOAST
This makes for a great easy meal any time of the day!
Ingredients:
Servings: 2-4
3 Tbsp. minced fresh chives, divided
6 large eggs
2 Tbsp. (1/4 stick) unsalted butter (or butter spray)
Kosher salt and freshly ground black pepper
4 large or 8 small slices sourdough, whole wheat, or pumpernickel bread, toasted
1 avocado, halved, pitted, peeled, and diced
1 Tbsp. fresh lemon juice
4 oz. thinly sliced smoked salmon
Preparation:
Whisk 2 Tbsp. chives, and eggs in a large bowl. Melt butter (or spray) in a large heavy nonstick skillet over medium-low heat. Add egg mixture and season with salt and pepper. Cook, occasionally scraping bottom of skillet with a heatproof spatula to form large, soft curds, until just barely set, 3-4 minutes. Set aside.
Place 2 slices toast on each plate. Put avocado into a bowl, mash with a fork, and season with lemon juice, salt, and pepper. Spread mashed avocado over each slice of toast. Spoon eggs over avocado. Drape salmon slices over eggs, garnish with remaining 1 Tbsp. chives, and season to taste with pepper. Yum!
I would love to hear what your having for breakfast and to give you some more ideas! Contact me at rachel@livehealthynyc.com
Great Salads
The other nite we went to a friend’s house for a dinner party and she asked if I would make a salad. Not only do I like to eat salads (I really love all of the fresh veggies that go into a salad) but I love to make a salad. We hardly ever have a meal that doesn’t include a salad of some type.
I have 5 special and easy salads that you can easily prepare in under 10 minutes, serve as a side or by itself as meal:
THE KITCHEN SINK SALAD (My own creative version)
This is a “throw everything in the bowl” salad.
Ingredients:
Fresh spinach, cucumbers, tomatoes, shredded carrots, sliced beets, raw mushrooms, edamame, garbanzo beans, avocado, feta cheese, black olives, hearts of palm, roasted butternut squash, medjool date. Toss with dressing and enjoy!
Dressing: 1 garlic clove, minced
1 tablespoon Dijon mustard
1/4 cup apple cider vinegar
2 tablespoons fresh lemon juice
1-2 tablespoons raw honey
1/3 cup extra-virgin olive oil
salt and pepper, to taste
MEDITERRANEAN QUINOA SALAD (as adapted from Foodiecrush.com)
Ingredients:
1½ cup dry quinoa
½ teaspoon kosher salt
½ cup extra virgin olive oil
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
½ teaspoon dry basil, minced
½ teaspoon dried thyme, crushed between your fingers
kosher salt and freshly ground black pepper
3 cups arugula
1 15 ounce can garbanzo beans, drained
⅓ cup roasted red bell pepper, drained and chopped
⅓ cup pitted kalamata olives, sliced
⅓ cup crumbled feta cheese
¼ cup basil, thinly slivered
Instructions:
Cook the quinoa according to package directions with ½ teaspoon salt added to the water. Cool completely.
Mix the olive oil, balsamic vinegar, pressed garlic, basil and thyme. Whisk until well combined. Season with kosher salt and freshly ground black pepper and set aside. To a large serving bowl, add the quinoa, arugula, garbanzo beans, red bell pepper, kalamata olives and feta cheese.
Drizzle with the dressing and garnish with basil. Season to taste. Serve at room temperature.
THE DETOX SALAD (Adapted from Oh She Glows)
Ingredients:
2 heads broccoli (1 bunch), stems removed
1 head cauliflower, stems removed
2.5 cups shredded carrots
1/2 cup sunflower seeds
1 cup currants
1/2 cup finely chopped fresh parsley
1/2 cup raisins
4-6 tbsp fresh lemon juice, to taste
kosher salt, pepper to taste (1/4-1/2 tsp salt and lots of pepper)
kelp granules or Herbamare (optional), to taste
Pure maple syrup, to drizzle on before serving
Preparation:
1. In a food processor (or chop by hand) process the broccoli (no stems) until fine. Add into large bowl.
2. Now process the cauliflower (no stems) until fine and add into bowl. Do the same with the carrots.
3. Stir in the sunflower seeds, currants, raisins, and parsley. Add lemon juice and seasonings to taste.
4. Drizzle with maple syrup to taste.
KALE SALAD WITH STRAWBERRIES, AVOCADO, ALMONDS AND FETA (Adapted from Two Peas and Their Pod)
For the salad:
4 cups chopped kale, stems removed (Trader Joe’s sells already pre-bag and already chopped)
Pinch of sea salt
1 cup sliced strawberries
1 avocado, chopped
1/3 cup sliced almonds
1/4 cup feta cheese
For the Lemon Poppy Seed Dressing:
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 teaspoon honey
1/2 teaspoon poppy seeds
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation:
1. Put the kale in a large bowl. Sprinkle a pinch of sea salt over the kale and massage the leaves with your hands until the leaves are darker in color and tender.
2. Add the strawberries, avocado, almonds, and feta cheese. Toss gently.
3. In a small jar, combine the olive oil, lemon juice, honey, poppy seeds, salt, and pepper. Shake until mixed well.
4. Pour the dressing over the salad and toss to coat. Serve.
STEAK SALAD WITH SNAP PEAS (Adaped from Martha Stewart)
Ingredients:
1 pound skirt steak, halved
Coarse salt and ground pepper
8 ounces sugar snap peas, trimmed and halved
2 tablespoons olive oil
2 tablespoons white-wine vinegar
1 tablespoon Dijon mustard
1 garlic clove, minced
1 head red-leaf lettuce, torn
8 radishes, trimmed and quartered
3 carrots, sliced with a peeler
Directions:
Heat broiler, with rack 4 inches from heat. Place steak on a foil-lined baking sheet and season with salt and pepper. Broil until medium-rare, 4 to 8 minutes. Transfer to a cutting board; tent with foil.
Set a steamer basket in a saucepan with 1 inch simmering water. Add snap peas, cover, and steam until bright green, 2 to 3 minutes. Rinse with cold water and pat dry.
Slice steak. Whisk together oil, vinegar, mustard, and garlic; season with salt and pepper. Toss lettuce with half of dressing. Top with steak, snap peas, radishes, and carrots. Drizzle with remaining dressing.
Do you have a favorite salad that you like to make? I would love to hear from you! Please share with me at Rachel@livehealthynyc.com
Fruit is good!!!
I love fast food! No, I didn’t hit my head. I am talking about FRUIT!
I love fruit. Apples, pears, oranges, grapefruit, kiwi, mango, bananas, pineapple, lychee, passion fruit, papaya, grapes, cherries, the list is endless!
Think about it, fruit is one of nature’s “fast foods”. It’s convenient, portable and easy to prepare, and so much better for you than a big mac or a slice of pizza.
Recently, while working with a client, we were putting a list of snacks that she could eat mid day. When I suggested different types of fruit, she looked at me like a “deer caught in the headlights”. She had heard that fruits were bad and if she ate fruits she would gain weight. Oh wow, I thought. I have to demystify this fast or she would miss out on a very tasty, satisfying and important food group.
Here’s what I told her:
FRUITS COME FROM PLANTS. They are real (not processed), whole foods and people have been eating fruits for a very long time!
EATING FRUIT IS NOT THE SAME AS EATING A CANDY BAR. Fructose (sugar) is harmful in large amounts (ie: candy bars, soda, white table sugar) and it is impossible to overeat fructose by eating fruit.
FRUIT HAS FIBER, VITAMINS AND MINERALS AND WATER. Fruits (like an apple or an orange for example) are loaded with fiber, takes a while to eat and digest and so the fructose hits the liver slowly. Your body can take care of this “sugar” and it will not have disastrous consequences.
PEOPLE WHO EAT FRUITS HAVE A LOWER RISK OF MANY DISEASES. People who eat more fruits are going to be more health conscious overall. They typically have a lower risk of serious diseases like heart disease, stroke and type II diabetes.
STAY AWAY FROM DRIED FRUIT AND FRUIT JUICE. Dried fruit (loaded with sugar and easy to eat more than you should) and juices are not as healthy as you may think. Many juices are mixed with water, some concentrate and a whole bunch of added sugar. When you blend a fruit to make a smoothie, chances are you are eating many more pieces of fruit for the serving, not getting the fiber because it is strained out and you don’t get the chewing resistance to slow down consumption.
So, what’s the bottom line?
FRUITS ARE HEALTHY! They are the default “health foods”. EAT FRUIT INSTEAD OF JUNK FOOD. This should seem obvious to losing weight. Eating fruit rather than candy should lead to an automatic reduction in weight loss. There are many health benefits for eating fruit, nature’s candy!
What’s your favorite type of fruit? I would love to hear! Email me at rachel@livehealthynyc.com and I will tell you more about why you should eat fruit and how to lose weight.