Healthy Ways to Eat Out

The other nite I was out to dinner with a group of girl friends. Everyone was taking awhile to read the menu and figure out just what they wanted to eat. Did they want meat or fish? Did they want an appetizer and a salad? Did they want to share their main course with each other? Did they want to order a bunch of appetizers for the table to start? The discussion was making my head spin! So many things to think about and all we really wanted to do was sit around the table and catch up with one another!
To be perfectly honest, and don’t hate me for saying this, I don’t like to share. Now, this may not come as a surprise for those of you who know me well, but I like foods my way and I am not very compromising when it comes to what crosses my lips. And, I am all for sharing if it’s what you like to eat (you end up eating less, right? So, that’s a good thing!). Here’s the thing, eating out at a restaurant doesn’t have to be complicated. Yes, the menu can be extensive and quite complicated, but what you chose to eat doesn’t have to be.
Here are a few tips on how to eat out and be healthy:
Ask for it your way- Dining out is no time to be meek. Don’t be a bitch, but rather your charming assertive self by asking for changes on the menu. For example, if an item is fried, ask for it grilled. If it comes with french fries, ask for a side of veggies instead. Very often, the restaurant will cooperate as best they can.
Load up on veggies- Often a side of vegetables in a restaurant is really like garnish—a carrot and a forkful of squash. When I order, I ask for an extra side of veggies. This allows me to get full on the veggies and not fat on the foods I don’t want.
Try double appetizers- If there is a nice selection of seafood- and vegetable-based appetizers, consider skipping the entrée and having two appetizers for your meal. Or an appetizer and a salad. Often, that is more than enough food to fill you up.
Order a salad before ordering anything else on the menu- Scientists at Pennsylvania State University found that volunteers who ate a big veggie salad before the main course ate fewer calories overall than those who didn’t have a first-course salad.  But, keep it healthy. That means avoiding anything with a rich cheese (think mozzarella or burrata) or a creamy dressing (think caesar salad).
Check the menu before you leave home- most restaurants post their menus on their web sites. You can decide beforehand what you want to order. And, if you don’t like what you see you can pick another restaurant.
Be reader savy- Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats—much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).
Go easy on dessert-You can always have some sorbet or even a small piece of chocolate or even a bowl of fruit instead of the rich chocolate cake or creamy cheesecake.
What do you typically order when you go out to eat? Can you use my guide to have a healthier dining experience? For more information and help eating out, contact me at rachel@livehealthynyc.com

Avoid Gaining Weight this Holiday Season

OMG! All of a sudden it got blustery cold and I realized that winter is just about here and that means holiday season will be in full swing! So, I have good news and I have bad news. I always like to hear the bad news first, “get it over with,” I say! Then, I know I will have something good to look forward to! Here’s the bad news: we are likely to gain weight during the holiday season. The good news: you can take steps to avoid unnecessary weight gain!

Starting at the Thanksgiving holiday and continuing through New Years, the amount of rich and heavy foods, alcoholic drinks and decadent desserts that we consume often seem beyond our control. But, now is the time to develop and use strategies that work to limit your weight gain. Here are three common contributors to weight gain over the holidays and some strategies that I know will help:
1) Sweet treats. Here’s where you need to be a food snob – choose your absolute 1-2 favorite calorie-rich treats and thoroughly enjoy them. Take time to taste and savor in modest amounts. I have my favorite picks- #1) my girlfriend makes yummy chocolate brownies with gooey mint for Thanksgiving and #2) chocolate biscotti from a local Italian restaurant.
2) Parties and potlucks. Take time to survey the foods on the buffet and put together a plate that allows you to enjoy special holiday dishes. By balancing rich foods with simpler and lighter fare, like colorful veggies, you’ll be able to enjoy those special holiday dishes in modest portions. I always choose to eat the raw veggie salad or sushi and offer to bring a healthy quinoa dish to holiday parties.
3) Alcohol and Sugary Beverages. These drinks add calories quickly and don’t make you feel full. Choose mostly calorie free drink – fruit infused sparkling water or spicy holiday teas for example. If you drink alcohol, keep portions small or make wine spritzers. I try to limit alcoholic drinks to weekends. I don’t want to be a “party pooper” but there are often too many weekday and weeknite festivities, and if I drink it becomes an unproductive work week.

Lastly, don’t forget to keep active! Keep to your exercise routine and don’t let the holiday season derail you! You can still enjoy the holiday season and feel even better when your clothes are not snug by using these tips. Do you have any tips that you want to share? Please email me at rachel@livehealthynyc.com - I would love to hear from you!

Healthy Halloween

Even though my children are older and don’t dress up for Halloween, they still love the holiday because to them it’s still all about the candy! They go crazy for the super bags of chocolate and gummy treats. They tell me that it’s not “cool” to hand out pretzels, granola bars or anything that looks “healthy”. Ok, so what do we do when surrounded by the forbidden fruit- or rather forbidden candy? Do we give in and take a bite of the poison apple or do we stick to our guns and be strong and yield not to temptation?
Here are some tips for a sweet and healthy Halloween that won’t wreck your diet.
    1.    Work out in the morning. This is my favorite time of day to work out (my body is rested and I have plenty of energy). Also, by working out first thing in the morning, I get “it done” and I don’t have to think about it for the rest of the day. Also, it puts you in the right mindset to make healthy choices and stick with your Halloween battle plan.
    2.    Stick to Your Usual Eating Routine. Don’t be tempted to skip breakfast and lunch on Halloween so you can bank your calories for sweets. It is not a good idea to save up for Halloween by not eating. And, If you’re hungry, you have no willpower. I believe that it’s important to eat your usual meals during the day and have a healthy dinner before the Halloween festivities begin.
    3.    Be last minute. I see Halloween treats line the supermarket shelves as soon as summer ends! But do yourself a favor and wait til a day or two before Oct 31st to buy the sugary treats. That way you will be less tempted to dig in. And, do yourself a favor, don’t buy what you love.
    4.    Have a “splurge strategy”. In order to survive the holiday without derailing your diet, plan your splurges in advance. I like to make it really specific — for example, I will have three fun-size bars or three peanut butter cups. If you have a plan, you’re more likely to stay in control. And who knows, maybe just the fact that you are “allowing” yourself a treat, you may just forego it altogether.
    5.    Say NO to mindless eating. If you’re stopping by a Halloween party, keep your hands busy. I like to hold a bottle of water so I am less likely to to graze the candy bowls or buffet table. I am also telling you to stand away from the food so you can resist the temptation to nibble on everything you see.  My clients who keep a food journal know how valuable this tool is. They are less likely to “be bad” if they have to be accountable to someone other than themselves!
    6.    Give away leftovers. After everyone has counted their loot, we give away the candy that no one wants. Many dentist offices will take donations of candy and trade it in for more than just pennies!
    7.    Bounce back ASAP! If you still find yourself in the middle of a sugar coma come November 1, don't freak out. One day doesn't do you in. To recover, I suggest meals full of veggies and protein for the next few days. Have green juice that's made with lots of vegetables and a lot of fluids, and higher protein-lower carb meals to help flush out fluid retention from the sugar.  And don’t forget to hit the gym for a calorie-burning workout to help undo those peanut butter pumpkins and candy corn.
Keep these tips in mind and you will be fine for any trick or treat that comes your way this Oct 31st!

Breast Cancer Awareness

October is Breast Cancer Awareness Month and major breast cancer charities work to increase awareness of the disease and to raise funds for research into its cause, prevention, diagnosis, treatment and cure. The campaign also offers information and support to those affected by breast cancer. When I was in my late 20’s my doctor felt a lump in my breast. As a result I became vigilant with my own breast health. With age appropriate breast imaging and exams, I had surgery to remove the small mass.Thankfully it was benign and every year I go for my annual screening.

Today I spoke to Dr. Virginia Maurer, a well regarded breast surgeon who is the founder of The Maurer Foundation for Breast Health Education. Dr. Mauer and I believe that every month should be devoted to breast cancer awareness. We talked about some important tips for early detection and risk reduction.

1) The importance of good healthy habits. It is so important to learn and engage in good eating, and exercising behaviors. We discussed that when girls are young the groundwork should be laid to instill these good habits. Bad habits (weight gain, excessive alcohol consumption and lack of a regular exercise) can potentially set the stage for breast cancer.
2) The importance of knowing thyself and knowing family history. John’s Hopkins School of Medicine reports that there is no doubt that breast cancer can run in families, so it's likely that there is a hereditary factor. Dr. Maurer also stated that “we know that 10 to 15% of breast cancer are hereditary and women with family histories are at an increased risk, particularly if relatives are diagnosed before menopause”.
3) The importance of going for an annual breast exam. You must schedule an annual breast exam by your physician as well go for your annual breast imaging/screening.

Knowledge is power and breast cancer can be prevented with good education and support that is readily available to everyone nationwide.

Kids and Vitamins

I buy junk food for my kids. Yes, I admit this and there is a part of me that feels hypocritical. I think “what am I doing buying junk food when I know there is no nutritional value in the junk?” But, I have seen too many kids come to my house and they head straight to the candy jar and stuff their pockets with candy. I don’t believe that these kids have a sugar addiction. I believe that candy and junk food are forbidden in their homes and they desire what is denied.
Lucky for me, my kids are not big junk food eaters (probably because it really doesn’t taste as good as “real” food). But, the other morning, my daughter was pouring herself a bowl of coco krispies. Just to be clear, so you don’t think I am totally crazy, I  allow this once in a while, and I shudder at the same time because I know that I am aiding and abetting her poor choice of what could otherwise be a healthy start to her day. As she was pouring the milk, she turned to me and said she wanted to start taking vitamins to make sure she was healthy. Did she not realize that being healthy meant EATING healthy? Taking a vitamin will not undo any nutritional no-no's.

If you believe the ads, every kid needs a daily Flintstone or Gummy Bear vitamin. But is it true? Not necessarily so, the experts agree. However, given the reality of how busy we all are, a home-cooked meal isn’t always possible. It’s a good idea to check with your pediatrician who may recommend a daily multivitamin or mineral supplement.

But, healthy kids get their best start from what you shop for at the market. Good nutrition starts by serving a wide variety of whole, fresh foods as much as possible. Ideally, kids should get their vitamins from a balanced, healthy diet that includes:
1) Milk and dairy products like cheese and yogurt
2) Plenty of fresh fruits and leafy, green vegetables
3) Protein like chicken, fish, meat, and eggs
4) Whole grains like steel-cut oats and brown rice

Here’s a quick guide to what vitamins are in the food you eat:
    •    Vitamin A promotes normal growth and development; tissue and bone repair; and healthy skin and eyes, and immune responses. Good sources include milk, cheese, eggs, and yellow-to-orange vegetables like carrots, yams, and squash.
    •    Vitamin Bs. The family of B vitamins -- B2, B3, B6, and B12 -- aid metabolism energy production, and healthy circulatory and nervous systems. Good sources include meat, chicken, fish, nuts, eggs, milk, cheese, beans, and soybeans.
    •    Vitamin C promotes healthy muscles, connective tissue, and skin. Good sources include citrus fruit, strawberries, kiwi, tomatoes, and green vegetables like broccoli.
    •    Vitamin D promotes bone and tooth formation and helps the body absorb calcium. Good sources include milk and fatty fish like salmon and mackerel. The best source of vitamin D is sunlight.
    •    Calcium helps build strong bones as a child grows. Good sources include milk, cheese, yogurt, tofu, and calcium-fortified orange juice.
    •    Iron builds muscle and is essential to healthy red blood cells, iron deficiency is a risk in adolescence, especially for girls once they begin to menstruate. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.
How much “real food” do your kids eat on a daily basis and are they getting enough of a balanced diet? If you want suggestions on how to improve their diets so they have more sustained energy, send me an email at rachel@livehealthynyc.com

Soaps

All My Children, One Life to Live and General Hospital! I loved my soaps! No, more like I was addicted to the soaps! As a teenager in the ‘80’s nothing was better than sick days from school or to be able to record my favorite soaps and watch them when I got home from school. I knew every character inside and out. I was a real groupie! And I wasn’t alone! All of my friends and I were equally addicted. And to be honest, I didn’t grow out of this. As a college student I kept up with my favorite characters and when I had my first child 20yrs later, some of the cast members may have changed but I could still follow the story! It wasn’t a stage that I could grow out of. And the funny thing is, my friends didn’t either. And, so a few months ago, when I was given the opportunity to write for Soap Opera Digest (because yes, even with the Kardashian’s and Rich Kids of Beverly Hills or Housewives of NY, NJ or Atlanta, the good ol’ Soaps still exist!) well, you can only imagine how excited I was! Now, I am thrilled to share with you a feature article that is in this current issue and can be found both in hard copy and online!
Here’s the link  http://www.soapoperadigest.com/content/bb-stars-share-fit-tips/  

A Sweet New Year!

Last nite we ate a lot! It was the start of Rosh Hashana, the Jewish New Year. We typically celebrate this holiday with close friends and family and a big meal to usher in the new year. On Rosh Hashanah it is customary not to eat foods which are sour or tart. Instead, we focus on sweet foods, symbolizing our desire to have a sweet year, blessings and abundance. It is customary to dip apples in honey to symbolize a sweet new year. The evening feast includes delicious foods such as apple dipped in honey for and pomegranate to represent fruitfulness and a round challah to signify the cycle of the year.
We ate traditional brisket, chicken schnitel, oven roasted salmon, baked sweet potatoes, fresh steamed asparagus and a tossed salad. We couldn’t avoid dessert of fresh fruit and an apple pie.
This is one of my favorite holidays as it allows me time to celebrate all of the milestones that have come along this past year. It has been a wonderful year full of laughter, tears, and frustration. I vividly recall this past spring when my 17 yr old son got his driver’s license. He was elated and I was a wreck! As a  brand new fully licensed driver I sat beside him as he handled the wheel with an intense calm (me with white knuckles and my foot on my own make believe brake) and he was focused, competent and mature. When did this happen? Wasn’t it yesterday that he was riding in our apartment in the toy car that he got for his 3 year bday? Wow, time does fly. It’s so cliche and there is nothing you can do to make time stand still. And really, there are moments when I am pulling my hair out in mad frustration or exhaustion and can’t wait for the moment to be over! While I was standing over the stove and making mashed potatoes to go with roast turkey and veggies for dinner, a friend and I were just talking about how it’s not until something happens ( an accident, an illness or a brush with a life threatening disease) that makes us appreciate the day to day, sometimes even “boring” things we do on a regular basis. I looked at the pot of potatoes and thought there are so many things I  would rather be out doing but I am here preparing dinner because it’s just something I do for my family. And how lucky am I. It’s all of these moments that I believe to be “blessings” that give life meaning and make me smile.
Even if you are not celebrating this holiday in a religious capacity, I believe we can all embrace a sweet new year. Wishing you a happy and healthy new year!

Check the Expiration Date!

Ever wonder what the expiration date on the grocery item you buy means? This has always confused me. How do we know if it should be consumed after the date it's stamped? When in doubt, I say, throw it out. I believe that a clean and organized fridge allows one to make healthier eating choices. I admit, this takes some effort to go through my pantry and cupboards and fridge and so I set aside enough time to do a thorough job. I usually do this in September, at the start of the school year as I restock my home with healthy kids snacks (and yes, not so healthy ones too!).
This week as I started to toss out the old and make room for the new, I started to think about my relationships with my family and friends (funny how my mind works, I do my best thinking either while in the shower or cleaning my home- must be the quiet alone time that affords my mind the space to think clearly). My mom just celebrated her 77th bday (please mom, don’t be mad that I put your age down here for all the world to see! I am sure you are really quite proud of that number!)  and I am so lucky to have her as my mom and as my best friend. We giggle together, hold hands together, cry together and at times are scared shitless together! How very lucky we are have each other. Not everyone has what we have. Relationships could “expire” if you let them; they take work to keep them alive. Like the date on your item in your pantry or fridge, you have to pay attention to your relationship. I believe the recipe to a great relaionship is the time and effort that you both attend to it. It hasn’t always been easy being her daughter because she is one tough act to follow. But, some time ago, I realized that I didn’t have to follow her as she had given me the tools to stand on my own and to walk tall right beside her. She passed on to me a confidence that has allowed me to find my own voice and have my own story. Ok, my mom and I are very much alike in the way we tell the story. There is a point, I just digressed! Humor me and read on-
 SO, I was talking about the date stamped on the foods: many foods can remain good to eat long after the sell-by dates stamped on the label — as long as they are not opened. Here are some surprising recommendations about some refrigerated perishables:

Milk.  You can can keep for about one week after the “sell by” date, assuming it has been continuously refrigerated.
Yogurt. I use to think that it lasted indefinitely. But, I was wrong.  Keep no longer than a week in the fridge.
Mayonnaise. Once open, even if the “use by” date is months away, use it within two months.
Deli meats. Consumed within three days for maximum taste and freshness.
Cheese. Soft cheeses like Brie will last only a week once opened while hard cheeses like cheddar and Parmesan can last up to two months. Cheese ages best when it’s part of a big, airtight wheel. Once cut, it is exposed to oxygen and from that moment on, cheese loses moisture, especially in your fridge. Buy smaller quantities, and for the best storage, use specially made cheese wrapping paper instead of plastic (I learned this from my sister-in-law who lives in France).
Salsa. An open jar of salsa keeps only for a month or so. Best to get out the healthy chips or cut veggies and start snacking.
Tomato sauce. An open jar of tomato sauce only lasts five days. Don’t wait for the mold to form.
Eggs. Eggs can last a good five weeks beyond the stamped date.
So, is it time to look in your kitchen and see what has gone sour, grown mold or spoiled? And what about your relationships? Maybe it’s time to take stock in the people who are important to you and let them know how you feel about them. For better or for worse, life is precious and you want to make each moment count.

Are Your Salads Making You Bloated?

I definitely love my salad and could eat one at every meal. One evening many years ago when we were first married, my husband, took me to a 5 star restaurant and almost choked when I asked the captain for the vegetarian menu. He couldn’t believe that I would waste a gourmet meal on just vegetables! Yes, opposites do attract as he’s a carnivore and I am not. As a young girl, way back then, I had no problem eating my greens. But, sometimes, eating too much of a good thing isn’t always a good thing.
The vegetable revolution (the juice factories, the salad bars and the cafes) can cause some bloat. Between oily dressings, excess fiber, and often-forgotten sources of salt, there are plenty of opportunities for a once-healthy salad to go south—for your gut, that is. But, with some smart tips you can be tossing together salads that’ll make your tastebuds and GI tract equally happy in no time.
1) Watch the dressing
Many dressings are loaded with oil, salt and sugar. My advice is to use fresh lemon juice which can stimulate digestive enzymes and function as a ‘de-bloater’ and it tastes good. You can also make your own dressing by combining balsamic vinegar and dijon mustard and a bit of olive oil.
2) Be careful of too much fiber
We know that fiber is essential to having a healthy gut. However, not everyone can tolerate too much at any one time. Try to lightly steam or roast some of your veggies before you toss them in your salad. This breaks down some of the fibers so that they’re easier to digest.
3) Be careful of salad toppings
I love nuts and dried fruits on top of my salad. But it could also be the cause of post-salad tummy troubles. These toppings often contain added sugar, which is a major bloating perpetrator. Try adding fresh fruit, like papaya or mango or apple instead of dried fruit. And if you have a favorite nut or seed, make sure they are raw, unsalted, and—whenever possible—sprouted to get the nutrient benefits in their purest form.
4) Be careful of legumes
Beans are my all time favorite! They can be pureed for humus, stewed for soup or eaten raw. But the trick to less bloat is to rinse, soak or cook them before you add them to your salad.
5) Watch the size of your plate/bowl
How big should your salad be? Somewhere between a side salad and an entree salad is probably the ideal size, depending on how you tolerate fiber. If your salad is full of fibrous mix-ins, you may want to save some for later.
What are your favorite things to put into your salad? Click here for an easy DIY salad.

The Power of Stretching

Every morning before he got out of bed, my dad would do his “exercises”. He would lay on his bed, still in his pjs with one knee up to his chest and he would alternate legs. He would spend about 8 minutes doing this sort of thing all while still in bed! I would look at him and ask what he was doing cause it  didn’t look like exercise to me. He told me he was “stretching”. Well, alot of good it did him, he passed away of a brain tumor at age 74yr. But, aside from that, he was physically healthy and robust and exercising long before Jack LaLane was making money opening up gyms. My dad was the peak of physical fitness and he was onto something…

Did you know that stretching is the one activity that can deepen the impact of your workout, improve the quality of your sleep and increase blood circulation- all at the same time! There are many benefits of stretching and they are not all physical; it can have a significant impact on your emotional state as well.

Here are some benefits of stretching:
    1.    Improve flexibility
Stretching reduces the chance of torn or ripped muscles and it helps to increase our range of motion.
    2.    Creates better allignment
Stretching helps to “re-center” us physically and emotionally as we put our body into balance.
    3.    Reduces stress
I don’t know about you, but when I am stressed, my muscles tense up. I can feel it immediately. The slow movement of stretching is calming to the mind and relieves tension and it makes stretching an effective way to reduce stress.
    4.    Improves posture
As a child, my parents would echo in unison the 3 words to me “stand up straight”! But wasn’t I tall enough ( I would think!). That wasn’t the point! Good posture can dramatically improve certain aspects of our physical health. And bad posture can be highly destructive (causing stiffness, soreness and aching muscles). I believe that our physical state directly affects our mental state. I can look at the way someone walks and identify their mood immediately. Stand up tall and you will feel proud.

It is worth it to stretch and there are many ways to do so. Like all new exercise programs, please consult your physician and identify your own personal and physical limitations before engaging in a stretching regimen.
I can’t tell you how much better I feel when I start and end my workouts with a stretching component.
How do you like to stretch? What are your favorite stretches that you do? I would love to hear so email me at rachel@livehealthynyc.com

Fall into Fall

I love the seasons and Fall is one of my favorites! The cool crisp air and the bounty of fresh fruits and vegetables makes the transition from summer effortless.  From September to November, the autumn harvest brings a variety of healthful and delicious produce, from squash and sweet potatoes to apples and pears. Here are a few of my favorite fresh foods and why I think they are so good for you!
Apples are sweet crunchy fall favorites that are packed with antioxidants, which may help prevent chronic illness and slow aging. Some of the varieties have the highest concentration of phenolics and flavonoids.
Beets are at their best in the fall. When shopping, look for firm, smooth bulbs and (if attached) bright, crisp greens. Toss the greens in salads and roast the beets for their betaine—a compound that may help prevent heart and liver disease—and nitrate, which may increase blood flow to the brain and potentially reduce risk of dementia.
Brussel sprouts and cabbage are packed with vitamins A and C, as well as high concentrations of cancer-fighting glucosinolates.
Pears are sweet fruits that are high in soluble fiber which helps lower “bad” (LDL) cholesterol. To get that daily dose of fiber and to satisfy a sweet tooth, snack on the fruit whole or incorporate into recipes.
Pumpkins an essential role in Halloween festivities are one of the best sources of alpha- and beta-carotene, which can be converted into retinol to promote healthy vision and cell growth. Pumpkin seeds are also great and incorporate an omega-3 fatty acid that may help those with heart disease, high blood pressure, or high cholesterol. Toast them up for a deliciously nostalgic treat!
Rutabagas and Turnips are root veggies that aren’t pretty but they are nutritious!  Research suggests eating turnips and rutabagas may help reduce the risk of prostate and lung cancers. What’s more, turnip greens are a source of calcium.
I think that squash and sweet potatoes are the poster food for autumn. The gourd family offers varieties including acorn, butternut, and delicata squash, as well as spaghetti squash. And sweet potatoes have the best flavor during fall, their peak season. Like squash, sweet potatoes are rich in beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production.
It’s clear that fall fruits and vegetables offer essential vitamins and antioxidants that slow aging and may help fight cancer. What fall fruits and vegetables do you enjoy? And, don’t be afraid to try something new. And one last thing, while many food are available year round I like to try to buy locally as it reduces our carbon footprint and helps local economies, and it may also result in more nutritious produce.

Back to School

As a kid, I LOVED going to the store to get my school supplies! If there had to be a good reason for summer to end it was that I could fill my knapsack with new pencils, new notebooks and fresh new markers. If I was a “geek”, well then all of my friends were too- it was #end of summer thing to do!
Now, as a parent, I hold up the tradition of going with my kids to Staples and Kmart to stock up for their school supplies. I also take this time to restock my pantry and fridge with back to school snacks. When school starts I am a firm believer in brain power food especially for snacks instead of junk food.
Here are a few snack ideas that your kids will love (and you will too!). And if you don’t have the time to make a snack, here are a few store bought ones that aren’t too bad.
    1.    No-Bake Sunflower Butter Granola Bars- this is a recipe that is wonderfully healthy after school snack or pack in their bags and totally kid approved (it has chocolate!).
    2.    Banana Peanut Butter Oatmeal- Did you ever think of serving your kids this breakfast meal for a snack? It’s a great idea!
    3.    Avocado Toast- It’s the rage right now and the easiest snack to make. You can add anything you want to it, like a fried egg or smoked salmon and cucumber!
    4.    String cheese- many think string cheese is awful and ultra processed. But, guess what? It’s real cheese! It’s a great source of protein and calcium and is portable. I think that along with a piece of fruit, it’s a great snack.
    5.    Go-Gurt- It’s a source of calcium and protein. True, there are ingredients that are less than desirable (corn starch) but it’s better than alot of other snacks and kids do think there is a fun factor in eating them!
    6.    Peanut butter filled pretzels- High in protein and low in sugar if you can find all natural ones that look appealing to your kids go for it! Also, you can do it yourself for a sure fire healthy snack.
What do your kids like for snack after a long day of school? For more snack ideas, contact me at rachel@livehealthynyc.com

We Scream for Icecream

The weather is HOT! Yep, it's’ August! And it makes me crave cool foods. My freezer is stocked with differentice cream flavors because it is a staple in my house, especially during the heat of the summer! According to the International Dairy Foods Association, Americans seem to have a love affair with this cool treat as we consume about 22 pounds per capita a year. But, enjoying this yummy treat fills me with guilt. Ice cream is loaded with calories, saturated fat and sugar. And that’s not even with the fudge and candy toppings. Here’s the question- can I satisfy my craving for ice cream without the guilt? The answer is YES. But here are some healthy tips:
Be Choosey- For starters I believe that ice cream is a treat and so I pick and choose where I am to enjoy this treat. In Italy, the gelato is outrageous and really homemade so for sure I am going to have some. When in the middle of dairy country (Wisconsin) I am sure to have a cone. And on a hot summer nite strolling thru town I am going to enjoy my favorite flavor (moose tracks).
Portion Control- When I eat ice cream, I always order a kiddie cup. The “official” serving is just ½ cup which is about the size of a tennis ball. You know the small cups of Haagen-Dazs? Well, that’s a ½ cup. I know it looks small and can you imagine that that is not the size that most of us scoop out!
 Limit Toppings- It’s the toppings that add extra calories, fat and sugar to your cone. We all know how tempting the candy and cookie toppings look but do yourself and your waist a favor and skip all together (I mean if you want a piece of candy or a cookie, don’t use the ice cream as a reason to have the candy or cookie!). Add fresh whole fruit if you must!
What about frozen yogurt, sorbet, non-dairy (vegan) frozen ice cream? They might not have dairy and they might be lower in calories but are typically loaded with extra fruit juice or sugar which isn’t so great.
Bottom line- all in moderation! If you love something, have a little to satisfy your desire.
For more information contact me at: rachel@livehealthynyc.com
 

Gluten-Free?

I am amazed at how many people are saying they don’t eat gluten. Is this a new fad? They are quickly giving up bread, pasta, and cake. I am not gluten-free. I eat in moderation. It would be hard for me to pass on home baked hearty wheat bread or go to Italy and dismiss the fresh rolled pasta or avoid the gooey brownie that I baked last week. Unless you have celiac disease or a gluten sensitivity it is not necessary to give it up entirely. Going gluten-free can be a bit overwhelming at first. If you've been eating a certain way all your life, it can be quite a process to learn what foods are now unsafe for you and to change your eating habits. So let’s clear this up and simplify what is gluten free and what isn’t (and to make it easy when you shop, the supermarket shelves are lined with gluten free products). Gluten is a protein found in wheat, barley, and rye.

Gluten-Free:
Buckwheat- buckwheat as a grain in itself does not contain gluten. It is actually a seed, or what some people call a "pseudograin," meaning it can be used in cooking in a similar way to a grain. However, because buckwheat by itself has a bit of a bitter flavor, many products tend to mix buckwheat with other grains. So, be careful that the pancake that you like as it may be a blend of buckwheat and regular wheat. Always read the label.
Oats- Oats are gluten-free. However, oats are often grown and harvested alongside barley and wheat, which presents a high risk of cross-contamination. Many people with gluten sensitivity can tolerate oats, but if you've got celiac or are highly sensitive, be sure to look for the gluten-free label on the package when you buy oats.
Wheatgrass- Have you ever had a “shot” of wheatgrass from the health food store? This is not my favorite but it has many nutritional benefits and so every once in awhile I go for it!  Purely grown wheatgrass does not contain gluten. Again, like oats, there is the potential for cross-contamination with the wheat kernel if the farmer isn't careful about harvesting before the seed has formed, so if you've got celiac or are highly sensitive, I would advise avoiding wheatgrass.

Not Gluten-Free:
Couscous- Couscous looks like fat rice and is often used in a similar way. Couscous is just semolina wheat rolled into tiny little balls. Basically, it's little pasta balls.
Orzo- Similar to couscous, orzo is another form of pasta that looks a bit like rice. Also made from semolina wheat, it's not gluten-free.
The below wheat varieties, ancient grains, may be tolerated by people with non-celiac gluten sensitivity:
Farro- This is my absolute favorite and it is definately not gluten-free. Farro is an ancient grain popular in Italy and it comprised of three wheat species. It's used in similar ways as rice, couscous, and orzo, often in salads and side dishes.
Wheat berries- Wheat berries are essentially the entire wheat kernel and are what whole wheat flour is made from. They are often cooked and used in salads and side dishes in the same way rice is used.
Spelt- Spelt is another ancient grain that's a species of wheat. Bread made from spelt flour is often sold in health food stores as an alternative to regular bread, but make no mistake, this grain is not gluten-free.
Kamut- You may know this as “Pharoah wheat” due to the fact that the grains were discovered in ancient Egyptian tombs. It is not gluten-free.

I  recently learned that soy sauce (almost all soy sauce sold in the United States) contains wheat, which is used in the fermentation process. If you eat out at Asian restaurants, be careful of any food that comes in a brownish sauce – chances are that it contains soy sauce, or another sauce that is made with soy sauce like ponzu, oyster sauce, or fish sauce. Look for  gluten-free soy sauce when shopping.

So, there you have it when it comes to learning what is gluten-free and what isn’t. It is alot to remember but gets easier the more you practice eating a gluten-free diet.

If you are not sure if you are sensitive to gluten, try keeping a food journal to help you track what you eat and how you feel. Do you eat gluten-free or not? I would love to hear your thoughts and experiences.

The Best Brownie Ever!

I am having a chocolate craving. This is not new for me, but usually I try to dismiss it because I could really do some damage. So, today I am giving in and I started to read recipes to help me find a healthy fix. I love a good gooey brownie and think I may have found a good one! I was ambivalent about divulging the ingredients to my family for fear that they would say “yuck”. But, I couldn’t keep a secret and so I enlisted my daughter to help me make them and it turned into a family affair! She was definitely skeptical and was amazed at how GREAT they turned out! TBH, my entire family (my kids, my husband, my mother) and friends were in awe of how delicious they were!
Ok, don’t run away when I share this… trust me, it’s a really great brownie!
But before I share the recipe with you, I want to comment on another reason for making it super healthy. The rate of obesity continues to rise. Especially amongst children. According to the American Heart Association, “today, about one in three American kids and teens is overweight or obese. The prevalence of obesity in children more than tripled from 1971 to 2011”. And so, with good reason, childhood obesity is now the No. 1 health concern among parents in the United States, topping drug abuse and smoking. And so, while my kids are not overweight I am well aware of teaching them good healthy eating habits to live by.
Now, brownies, are not low calorie but these are made with healthy ingredients including whole grains, zucchini and applesauce in place of butter. And so it’s better than the processed ones you may buy in the supermarket.
And so here comes the healthy recipe!

Zucchini Chocolate Brownies (100% whole grain, dairy-free)
Ingredients
    •    2 large eggs
    •    1 tablespoon vanilla extract
    •    3/4 cup coconut sugar
    •    1/4 cup unsweetened applesauce
    •    1 cup whole wheat flour
    •    1/2 cup dutch process cocoa powder (using regular cocoa powder may result in cakey brownies)
    •    1 1/2 teaspoons baking soda
    •    1/4 teaspoon salt
    •    2 cups peeled and grated zucchini
    •    1 cup semi-sweet chocolate chips + 1/2 cup mini chocolate chips to sprinkle on top (for dairy-free, use Enjoy Life Chocolate Chips)
Directions
    1.    Preheat the oven to 350 degrees F and line an 8"x8" pan with parchment paper or spray with baking spray.
    2.    In a large bowl, mix together the eggs, vanilla, coconut sugar, and apple sauce and let this sit for 5 minutes to let the coconut sugar dissolve.
    3.    In a separate medium bowl, mix together the flour, cocoa powder (sifted if lumpy!), baking soda and salt. Make sure there are no clumps before going on to the next step.
    4.    Add the dry mix to the wet, gently stir until combined. Be sure not to over mix!
    5.    Then fold in the zucchini and 1 cup chocolate chips.
    6.    Pour the batter into the pan and even the surface with a spatula.
    7.    Sprinkle 1/2 cup mini chocolate chips on top.
    8.    Bake for 30 - 35 minutes (14 minutes for the half batch) or until a toothpick inserted in the middle doesn't come out gooey. It might still be sticky - just not have raw batter on it.

How adventurous are you? Would you use these ingredients in your brownies? I would love to know your thoughts and what you think of these brownies! Email me at rachel@livehealthynyc.com

Junk Food Junkies?

Will I turn my kids into “junk food junkies” if I give them junk food? Growing up I lived off of fast food burgers and fries, oreo cookies and hostess cupcakes. I also ate plenty of home cooked meals and baked treats that were made with real fresh ingredients. Since I don’t believe in accidents, the fact that I grew up to become a nutritionist was meant to be. I work with children, teens and adults to teach them how to eat and live a healthy sustainable lifestyle. But does eating healthy mean totally avoiding junk food? I have a slight dilemma.  
Not too long ago, a study came out saying that oreos are addictive. The study said that the ingredients in the cookies stimulated the pleasure center in the brain the same way drugs do. But, does this mean that our children will become hooked on junk food or junk food addicts? I am not sure. I honestly struggle with letting my kids eat Frosted Flakes and Captn’ Crunch for breakfast or a McDonalds meal for lunch or mini snickers bars for pre-dinner snack. I know it’s not good for them. I know that when they eat this “junk” they are putting awful chemicals into their growing bodies and I am sure that somewhere down the road this may have some negative effects on their well being. I confess, in the summer I go to the grocery store and buy these items for their pleasure along with fresh fruits and vegetables. But when I buy the “crap” I feel like a hypocrite. And yet they are kids and kids want junk. I have seen first hand the child or adult who comes to my house and stuffs their pockets with candy from my pantry or inhales cookies and cakes mainly because it is not available in their homes and is “forbidden”. And so I try to teach my kids to balance their daily meals. Very often they go days without junk. I think that they ultimately know how much better they feel when they eat “real” food.
I think I am making the right decision for my family but I do struggle with this. Everyone is different and everyone has a different set of circumstances. I am wondering what would you do? Would you let your kids eat junk even though you know it’s addicting and not good for them? Feel free to email me at rachel@livehealthynyc.com

Kick the Fake Sugar Habit

My mother picked me up at the airport (I was visiting her at her home in the middle of G-d’s country Missoula, Montana). As she stood waiting at the gate, flashes of my grandmother poured over me. She reminded me so much of how my grandmother (her mother), use to wait at the airport for our visits to Charleston, South Carolina. Gosh, for good and bad, we really do turn into our mothers. I can honestly say this would be one of my greatest accomplishments. My mother is an awesome rock solid woman. Sure, she has her faults, hey, we all do. But it is her strength, courage, perseverance and determination that are among her qualities that I most admire. So, as I was having a “my mother could do no wrong” moment, she THREW ME UNDER THE BUS! Yes, she outed me. We were having dinner with friends and she told them all about my fake sugar habit and how I use “splenda”. I was speechless. I was embarrassed. Yes, well, even a nutritionist has her vices I humbly told everyone. But, you know what. She was right, and I knew it. A mother’s words of wisdom always prevail. I needed to quit the fake sugar ASAP!
Artificial sweeteners have been scrutinized intensely for decades. Critics of artificial sweeteners say that they cause a variety of health problems, including an increased risk of type 2 diabetes. Moreover, consuming artificial sweeteners is just as bad for you as sugar... and artificial sweeteners may even exacerbate the negative effects of sugar. Consuming sweet-tasting but noncaloric or reduced-calorie food and beverages interferes with learned responses and your natural ability to adjust to glucose and energy and create an internal equilibrium. Frequent consumption of high-intensity sweeteners may have counterintuitive effects that mess with your metabolism. In fact, people who regularly consume artificial sweeteners show altered activation patterns in the brain's pleasure centers in response to sweet taste, suggesting that these products may not satisfy the desire for sweets. Studies in mice and rats have shown that consumption of noncaloric sweeteners dampens their physiological responses to sweet taste and causes the animals to overindulge in calorie-rich, sweet-tasting food and so pack on extra pounds. It has been suggested that the use of artificial sweeteners may have a stimulating effect on appetite and, therefore, may play a role in weight gain and obesity.
I believe that reducing the desire for sweet tastes is difficult, but by no means impossible.That means adding less of every type of sweetener to what you eat, and, as often as possible, skipping heavy desserts in favor of fruit when you need a fix. So, after a few weeks, it won't take much sugar to make food taste good. You just need to develop the habit and stick to it. This is what I put my mind to and I did it!
Lucky am I to have such a wonderful mother and unbeknownst to her, she helped me to break my fake sugar habit. I am now a convert. At times I use organic honey to sweeten my foods or organic maple syrup or simply nothing at all instead of packets of splenda.

Eat Healthy for Life!

“I would like chocolate chip waffles and a side of bacon” is what I overheard my daughter order the other morning for breakfast. I was shocked, after all, I am a nutritionist, and in this instant the apple has fallen hard away from the tree! Thankfully, she doesn’t eat this way on a regular basis, in fact I think it’s the instagram picture she wants to capture as I notice that she eats little, finding it too sweet. I am lucky as my kids are generally good eaters, eating healthy whole unprocessed foods that taste good while, yes, occasionally eating “junk food”.
I am a firm believer that there are foods that when eaten on a regular basis can cause damage to our body- I am talking about high blood sugar, high cholesterol, low energy and digestive problems. And for these reasons, to prevent illness, I encourage healthy eating. My kids are my heart and soul. I am trying to give them the tools to live by so when they go off on their own (and they do grow up fast!), they can handle all of the bumps in the road and be ok. I am a believer in you are what you eat.
Foods to stay clear of are:
    1.    Sugar: Sugar, fructose and high-fructose corn syrup (sugary drinks, desserts, candy) increase insulin resistance and uric acid levels, injures blood vessels and contain lots of calories, leading to weight gain.
    2.    Trans Fats: These fats — found in many processed and deep-fried foods — lower your “good” cholesterol (HDL), increase your “bad” cholesterol (LDL) and damage blood vessels.
    3.    Vegetable and Seed Oils: Oils with high amounts of omega-6 fat, such as corn, soy, sunflower, safflower, canola and peanut, can be healthy in small amounts. But most people use too much, which throws off the balance of omega-6 to omega-3 fats (fatty fish, flax), leading to inflammation.
    4.    Refined Carbs: White bread, rice, pasta, chips and snack foods raise blood glucose, contribute to weight gain and inflame your gut.
    5.    Processed Meats: Sausage, bacon, ham, smoked meats and beef jerky form harmful substances in protein and fat called AGEs (advanced glycation end-products). These are formed by high-temperature cooking as the meat is processed and contribute to inflammation in every cell in the body, leading to detrimental health effects like heart disease and, in particular, colon cancer.
    6.    Alcohol: Excessive alcohol consumption causes bad bacteria to move out of the digestive tract into other parts of the body, leading to increased inflammation. While one or two standard-size drinks (5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor) per day have been shown to have some health benefits, too much alcohol is harmful.
So, what should you eat to eat healthy? Here are my favorites that make me feel healthy:
    1.    Brightly colored vegetables like dark green, red, orange and yellow.
    2.    Fruits, especially berries, tart cherries and grapes
    3.    Avocados, olives, olive oil and avocado oil
    4.    Whole grains and high-fiber carbohydrates
    5.    Omega-3 fatty fish like salmon, tuna, sardines and mackerel
    6.    Nuts and seeds
    7.    Beans and legumes
    8.    Dark chocolate (85 percent cacao is best)
    9.    Green and white tea (black also has some antioxidants)
    10.    Red wine (in moderation)
    11.    Spices like ginger, turmeric, cayenne pepper and cinnamon

As many of you know, a healthy diet is only one part of the equation. You need to be active, get enough sleep, drink plenty of water and find ways to lower your stress levels. The goal is to improve your overall health and maintain your health!
Try eating and living a healthier lifestyle. You will notice a difference in how you feel and look overall. And, I would love to hear from you and I am happy to offer suggestions about how you can get healthier!

Exerise Together!

I spent my childhood surrounded by family and friends as my parents had an “open door” and you never quite knew who would be coming for dinner. We were always setting “just one more place” at the table. Somehow there was always enough for everyone! The more the merrier! Maybe that’s why I am a “people person” and not a loner. Don’t get me wrong, I like my space but I really like being around others.
I realize this is true as I workout. I would rather spend my time in a gym, surrounded by others. Working out in a group or with a friend makes the workout fly by! I have to tell you that this became even more apparent to me as I started an outdoor group rowing class with my 14yr old daughter. We found a summer program at the beach and decided to do it together. This is a bit tricky as I have to watch what I say as I don’t want to embarrass her! But, we are sharing a lot of laughs together and I have to say that we both look forward to waking up early in the morning and getting out on the water to row!
Here are some benefits of working out with others:
    1.    Fewer skipped workouts. Working out with a friend helps hold you accountable for getting your workout in. I am so much more motivated to show up to the gym if I know that I am meeting someone.
    2.    Push yourself further. When I exercise with someone else I push myself harder (I am competitive). Also, if I workout with someone who is stronger than I am I can try to test my limits.
    3.    Work out longer. Time flies when you’re having fun… or at least when you are distracted. I think that having someone to chat with between sets let’s you focus on something other than just your workout and it makes the time go by faster.
We know that exercise is good for elevating your mood and reducing your stress- effects that are enhanced when you work out with a friend! So, grab a partner and go out and exercise! Want some ideas? Email me at rachel@livehealthynyc.com

Summer Cocktails the Healthy Way

I am not much of a drinker (in part because I overindulge in sweets when a little alcohol gets into my bloodstream and I also wake up really puffy the morning after I drink). But, I certainly can appreciate a tour at a vineyard, every once in a while I do enjoy a great bottle of wine or champagne and as well a good cocktail!  Am I nuts for feeling this way. Maybe. But, here's the thing...I work at being healthy and so do you.
Now, it’s time to relax and enjoy summer days and nites! Summertime cocktails and swimsuits are the perfect combination to enjoy. But, you don’t want to blow all your hard work of getting into shape with that sugary fruity drink. If only there was that perfect blend- a healthy “calorie conscious cocktail,” that would allow you to stay in that awesome figure you worked so hard for, while satisfying your craving for a delicious, relaxing pool/beach/lawn-side beverage?

Guess what? You can! Here are a few of my tips and some drinks to enjoy without doing damage to your shape!
1)SAY NO TO SUGAR AND FROZEN DRINKS!
Cut out the juices and syrups in your drinks. Frozen drinks are killer, such as margaritas and daiquiris because of the syrups.Try flavored vodka such as citrus, orange or berry and accent the drink with a lemon or lime.
2)DIY
Just like you can control what you eat by making meals yourself, the same with drinks. Make your own juices to accompany the alcohol with fresh fruit and sweeten your drink with agave or stevia, which are all-natural sweeteners and are better for your glycemic index.
3) MODERATION IS IMPORTANT!
If you work out and want to drink, even a light version that isn’t so calorie heavy, you should know that any alcohol that goes into your liver reduces your body’s fat burning capabilities.
4) HYDRATE WITH WATER AS YOU DRINK YOUR COCKTAIL!
Alcohol is extremely dehydrating to the body, nothing new there. So be sure to drink plenty of water as you start drinking. Don’t wait til you get home in the evening to drink a tall glass, the damage has already been done. And, be sure to drink water the morning after to replenish (a fresh pressed juice that includes, lemon, dandelion and beets can also be very helpful in the morning).
5) DON’T DRINK ON AN EMPTY STOMACH!
Drinking on an empty stomach will irritate the tiny hair like structures in your small intestine responsible for nutrient absorption. So when going out, make sure you have either had a solid dinner or you have eaten a snack that contains protein and fat—some nuts and seeds, a high quality protein bar, jerky, avocado, or almond butter. If you are going to dinner it would be best to wait until after you have had an appetizer or a few bites of food before you start drinking.

What do you like to drink during these hot summer months? Is it already healthy or can you make a healthy version of it to enjoy so you don't lose your hard earned shape?

Here are 2 good low calorie cocktails to enjoy:
SOUTHERN PEACH: (peach slices for garnish)
8 cups boiling water
7 peach flavored green tea bags
4 tbsp. Agave
8 oz. peach vodka
MALIBU BANANA BERRY:  (to prepare, add all ingredients into a blender and blend until smooth)
1 cup frozen berries
1/2 banana
2 oz. Malibu rum
1 tsp. agave
2 oz. water