Peanut Butter Energy

Ever since I can remember there was always a jar of peanut butter in my home. If there was a dinner we didn’t like, we could always make ourselves a pb&j sandwich. We would never go hungry because pb was always around. It wasn’t until I had kids that I learned how diverse pb could be- on toast with jelly, as a snack with nutella and marshmallow fluff,  add it to a frozen banana or slice an apple and have it as a dip. But, never straight out of the jar- it’s too easy to sit down on the kitchen floor and devour the jar! Peanut butter is delicious and versatile, and it delivers many of the same benefits as more expensive tree nuts, such as improving cholesterol and lowering risk of heart disease. Peanut butter delivers heart-healthy mono- and polyunsaturated fats, vitamin E and zinc. Look for natural peanut butter (a brand that has just peanuts—and salt, if you insist—as the ingredients) to avoid partially hydrogenated oils and sugar.
I love making pb energy balls! They are my favorite snack (I recommend keeping frozen). And, if anyone is allergic, you can substitute other peanut-free butters.
Click here for a great recipe!

Protein

 Whenever I am at the gym very often I hear people talking about the need to eat protein. Protein is naturally abundant in foods like meats, fish, eggs, dairy products, grains, seeds and legumes. When it comes to essential nutrients, protein is at the head of the class. Protein is a source of energy, and it can help repair damaged tissue, is essential for growth and plays a role in preventing infection and disease.
But, how much protein do you really need? For example, do we need to “supplement” (ie: a protein shake)? And will eating protein give us the body we are looking for?
Here it is in a nutshell: Protein is one of the most important nutrients for fat loss. Eating a high-protein diet can help raise your metabolism and reduce your appetite. Eating protein also helps curb your appetite by reducing levels of the hunger hormone while increasing levels of appetite-reducing hormones.
Protein is important for building muscle. In order to build muscle and strength, you need to consume more protein than your body breaks down naturally during your cardio workout or your weight lifting training session. But, what does that mean? Should we overload on protein before or after working out? Do we need to drink a protein shake to look good? Honestly, the “rules” are always changing so I believe that exercise and consuming sufficient protein are more important than the timing of your protein intake. Meals with protein (vegetable or animal sources) are your best bet. Protein shakes are fine but not needed unless you like it. I like a shake when I don’t have time to make a meal. There are various types of protein powders which you can buy, ranging from whey, cassien, soy, pea, rice and hemp. There is not one type of shake mix that is best (for me I like vanilla whey protein, it’s a personal choice in terms of figuring out what works for your body and your taste buds).
Protein is an incredibly versatile nutrient. I suggest that you consume protein in your everyday routine which will help you to reach and maintain your health and fitness goals.

Yoga- it's HOT!

For several weeks now I have been going to a Sunday morning hot yoga class. Sometimes, to be honest, I really would rather stay in my warm cozy bed, but I know that isn’t an option for me. I need to exercise for my mind and body and health. And so, this Sunday morning yoga has become one of the highlites of my week. When I come home I am utterly exhausted and can barely move the rest of the day. My husband wonders what I enjoy about waking up early to go to a class to sweat like I have just run the marathon. I tell him it is so much more than that for me. It’s  hard work and it’s about stretching my limits. If we only did what felt good, who would we be? I wouldn’t be me.
Practicing yoga in a heated room increases your pulse rate and metabolism, allowing your blood vessels to become more flexible and making your body burn some major calories. This in turn makes circulation easier and increases blood flow to the limbs. I love the feeling as I physically and mentally stretch my body, detoxify, relieve stress, tone, and heal. This is a great way for me to end the week and begin it too! I love the way it makes me feel. Whether you go by yourself or grab a friend, what kind of exercise do you do that makes you feel good? How do you stretch your limits?

Memory

The other day I sat in the kitchen with my mom and was in the middle of thought and it totally escaped me. Does that ever happen to you? Forgetting what you were just about to say? It couldn’t be my age, even though I am approaching 50 I am too young to be forgetful or have memory lapses. And I am not the type to run to the doctor for a CAT scan thinking I have some sort of brain tumor. I am your normal woman who does a crazy amount of running around being a mom, a wife, a friend, a daughter, a daughter-in-law, a nutritionist, a chef, a travel agent, a laundress, a chauffeur- OMG! The list is endless! I am a list person. I write down everything for fear of forgetting what it is I am supposed to next or buy from the store. Mostly I try not to forget to keep the list before I leave the house. So, now I have taken to keeping the list on my phone (I mean we never forget to go without our phones!). But, sometimes I forget to look at the list when I am in the market and I come home without the very item that I went for!
I have been reading alot about memory loss and ways to increase your memory retention. I have read about playing memory games, recalling information and other basic brain-training activities. Also in the mix is using your non-dominant hand to undertake various activities. The notion that a healthy diet and moderate exercise can keep our brains young and active is also not to be missed.
And speaking of a healthy diet, eating leafy greens may help slow mental decline. Yeah! I love love love my salads! Greens contain lutein, folate, beta carotene and other nutrients known to affect aging. So, listen up- I do not want to forget to tell you- eat your salad! A salad a day is great for you!
Click here for a healthy green salad recipe!

Love yourself

 This Valentines Day, let’s spread the love. Start with yourself. Once you can fully love yourself you have more to give to others. And one way towards this goal is to take better care of your body and yourself.
Let’s start with eating better! When you eat healthy your body will not only appreciate how well you are treating it (with real unprocessed foods) but you will lose weight and inches and feel and look better!
Here are some easy ways to go about this:
1- Cut out added sugar: this is the biggest waste of calories and a major player in fat. Added sugar is found in foods and beverages like cookies, candies, sports drinks and sodas. Aside from being linked to a slew of health issues, such as heart disease, metabolic syndrome and diabetes, eating too much added sugar can lead to an increased amount of body fat, particularly in the belly area. Cutting back on the amount of added sugar in your diet can help reduce body fat, including love handles.
2- Eat healthy fats: avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day. Even though healthy fats are high in calories, incorporating moderate amounts into your diet can help you shed pounds.
3-Eat more fiber: Adding foods rich in soluble fiber to your daily routine may help you get rid of stubborn love handles. Soluble fiber is found in foods like beans, nuts, oats, vegetables and fruits.
4- Eat more protein- adding protein to your meals can help you lose fat and maintain a healthy weight. Protein helps keep you full between meals and may even reduce the urge to snack.
5- Move- exercise daily! Whether it’s yoga, weight lifting, cardio or just a walk around the block, getting up and moving helps to get rid of those unwanted love handles.
6- De-stress- stress has a negative impact on both your mental and physical health, and can even cause you to gain belly fat. This is because stress triggers the production of the hormone cortisol. Many studies have linked increased levels of cortisol with weight gain, especially around the midsection.
7- Drink up- water is the most important drink you should be having! Properly hydrating your body is a must for optimal health.
8- Practice mindful eating- focusing on your food and paying more attention to how you feel while eating can help you shed pounds from your midsection. Mindful eating is a practice that can help you gain control of your eating habits and may lead you to consume fewer calories.

For more guidance and support contact me at rachel@livehealthynyc.com

You Can Surive the Day After the SuperBowl

The SuperBowl has somehow become a national holiday. I am surprised that the next day govt businesses, schools, banks and the like are not closed in order for us all to recover. Whether you actually watch the game, just enjoy the commercials or eat the food at a party, even if you are not a football fan, somehow we all get caught up in the game.
So, while you had great intentions not to overeat, and you exercised during the day and even prepared some healthy snack, somehow the guacamole and chips and spicy wings didn’t get past you. Now what? What do you do to recover from the food coma that you may have experienced last nite?
Don’t beat yourself up! Take a step outside of yourself. Self-loathing isn’t helpful it only hurts you more. Do not punish yourself. This binge was only a blip on your radar of life. Be compassionate towards yourself. You are human.
Get moving. Light exercise the next day is the way to go. And then ease back into your normal workout routine.
Drink water, seltzer or tea. This will help to debloat and allow your body to detox by flushing out your system.
Plan your next healthy meal. A typical reaction may be to think you never want to eat again. But, this is pretty unrealistic. So, even if you’re not hungry, simply planning your next meal is a powerful act of self-care that can remind you that food is not your enemy.
But most of all, be kind to yourself. How could we not have moments of indulgence with food. We are living in a world of never ending images of decadent foods and sometimes it is just hard to resist. But, getting back on that healthy-eating train can be as easy as brushing your teeth. You just have to do it. And you can!

What are you really eating?

Did you ever stop to think about what you are really eating?
I grew up on fast food. I know, now that you know me, that’s hard to believe, right? It was a “quick fix” for a dinner time meal. I can even remember what a “frozen tv dinner” box looked like. Whatever it took to make dinner easy. But fast food is loaded with bad unhealthy ingredients. Let’s tackle the ever popular french fry. You would think that it’s pretty healthy. I mean, what can be harmful about a potato with a bit of salt. But, fast-food fries often have more than 15 ingredients, including sugar and artificial coloring. They also have tons of preservatives like sodium acid pyrophosphate and tert-butylhydroquinone (can you even pronounce these words?) which in high doses has been linked to vision problems.
Next, let’s look at a hamburger. Oh oh! Ground beef that is loaded with growth hormones and antibiotics, which can end up in your system.
What about a “breakfast sandwich”? I am not being a snob, but they don’t even look real. The eggs are usually modified corn starch, soybean oil, medium chain triglycerides, propylene glycol, artificial flavor, citric acid, xanthan gum, and -- oh yeah -- egg whites and yolks (listed separately).
What preschool child doesn’t love chicken nuggets. But, do they even contain chicken? Well, yes there is meat in there, but there are also bones, blood vessels, nerves, connective tissue, and skin. And they have loads of salt and fat, which are linked to obesity, diabetes, and heart disease. Do I need to say more?
So, what do you do to eat better? You don’t have to go to culinary school to cook healthy. It just takes a bit of thinking ahead and the will to eat healthy. Click on the links for healthy “fast food” options!
1. Crunchy baked french fry
2. Healthy hamburger
3. Healthy egg sandwich
4. Healthy chicken nuggets

Roasted Veggies

I love to roast veggies. I have to admit, I have gotten quite good at it. I no longer cause the smoke alarm to go off in my apartment! But I wonder, are eating roasted vegetables as good for me as they taste. The answer is YES!
Roasted veggies — like crispy brussel sprouts, crunchy cauliflower or caramelized root vegetables — can taste like a guilty pleasure, almost too tasty to really be good for you. But be assured, even though subjecting vegetables to intense heat can alter their nutritional profile and may compromise some nutrients, it can boost others. And don’t forget, they’re still veggies at heart: filling, full of fiber, low in calories and rich in minerals.
Often times, the biggest battle is getting people to eat enough vegetables and so if
roasting vegetables will get your family to eat them then I would encourage you to roast them.
You do want to be careful when roasting vegetables as you want to go easy on the oil, which is high in calories and fat. And you want to keep your oven temperature well below the oil’s smoke point, or the point at which the oil starts to burn (that’s about 410 degrees for extra virgin or unrefined olive oil). And I also learned that if you want to salt your veggies, do so after roasting them; salt can lower the smoke point of oil.
Enjoy!

Fresh or Frozen

I always love fresh fruit but sometimes the fruit isn’t as sweet as I want it to be as it’s not in season. Is frozen fruit just as ok to eat if I can’t get it fresh? Freezing can slightly alter the nutritional composition of fruits and vegetables, sometimes in favor of the frozen product and sometimes in favor of the fresh, but over all, there’s no clear winner. Though vitamins can degrade in fresh fruits and vegetables over time, many nutrients in foods are much hardier than most people assume. For example, minerals like iron are almost bulletproof, and the fiber doesn’t care at all whether it’s heated or frozen. In general, the differences in nutrient levels between fresh and frozen are so minor that they would be unlikely to have an impact on overall health. So, I would encourage you to eat as many fruits and vegetables as you can, in whatever form that you enjoy.

Things to Avoid Before Going to Bed

Lucky for me I have never had a problem falling asleep at nite. I open my book, read one or two lines and I am out for the nite. I do know that when I have a lot on my mind, I often wake up during the wee hours of the nite and struggle to go back to sleep. But, I have learned for myself that if I visualize a feeling of calmness that I can usually get myself back to a good REM state. However, all of this said, there are certain things to avoid before I go to bed (otherwise I am wired for the nite).

• Stay away from greasy or high fat food before bed. If you are having a late nite out and find yourself wanting a burger and fries or pizza, do yourself a favor and opt for sushi.
• Stay away from the screen. Surfing the web on your laptop or iPad in bed is what many people do right before saying goodnight, but the blue light these devices emit stimulates the brain, making it harder for the body to unwind, relax, and sense that it's time for bed. Even watching your favorite show on TV can cost you a good night's sleep. If you want to get lost in something, open a relaxing book or meditate instead.
• Stay away from exercise late at nite. Exercising regularly is the key to sleeping well at night, but hitting the gym right before you're about to snooze isn't the best idea. Aside from needing to eat right after, it revs up your heart rate and your energy levels, making it difficult for your body and mind to settle down enough to fall asleep. For a better night of sleep, plan to finish your workout three hours before bed.
• Stay away from working late. If you have a big meeting in the morning or a project due at the end of the week, you may feel the need to get some work done after dinner. But, I recommend putting your work away at least an hour before going to sleep to give your brain a break. This way you can go to sleep feeling calm, not hyped up or anxious about work deadlines.
• Stay away from caffeine. I have found that the amount of caffeine your body can handle is based on each individual. But, a few hours before bed I would limit the amount of any type of caffeine. This includes coffee, tea, chocolate and alcohol. Yes, even alcohol will prevent you from having a restful night of sleep.
• Stay away from getting emotionally wound up. I try to not talk on the phone or have any serious discussions before bed. I want to prevent getting my nerves and emotions wound up and I want to relax by engaging in calming activities like reading a light novel, sipping herbal tea,or taking a hot shower or bath.

Happy New Year 2018

Wishing everyone a happy and healthy 2018!

Merry X-Mas!

Wishing everyone a very Merry Christmas!

Healthy Holiday Sweets

Holiday sweets are a sure way to put on the extra pounds. And I truly know how hard it is to resist fresh baked cookies, cakes, pies and sweet candies. So, how do I survive the holidays when sweets are all around me? I am VERY selective. I don’t eat store bought cookies or cakes and I stay away from the box of chocolate that my husband brings home from the company holiday party. What do I eat for a sweet during this time of year?
There are so many fruits that take the place of pastries and candies. And there are many types of fruit that are loaded with good-for-you vitamins and minerals, as well as fiber.
Here is a few fruits that are especially great:
Berries- Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. They are packed with antioxidants, vitamins, and fiber — plus, they're low-GI. If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt.
Tart Cherries- my mom’s favorite! Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases. The best ones to eat are fresh off the tree as canned and dried contain added sugar.
Peaches- Juicy peaches are a warm-weather treat (so maybe you are lucky enough to be somewhere warm this holiday season!). Peaches contain vitamins A and C, potassium, and fiber, and are delicious on their own or tossed into iced tea for a fruity twist or as a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.
Apple- An apple a day really might keep the doctor away. Toss one in your bag if you're on the go. Apples are also loaded with fiber and are a good source of vitamin C. Don't peel your apples, though — the skins are the most nutritious part, full of antioxidants.
Oranges- Eat one orange and you've gotten all the vitamin C you need in a day. Oranges folate and potassium, which may help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.
Pears- Pears are an excellent source of fiber and a good source of vitamin K. They are one of the fruits, that actually improve in texture and flavor after they're picked. Store your pears at room temperature until they're ripe and perfect for eating (they can then be stowed in the refrigerator). Here's a tasty treat: Slice up a pear and toss it into your next spinach salad.
So, enjoy these sweet treats and you won’t be upset with yourself at the end of the holiday season! What sweet fruit do you enjoy?

A Cocktail Party Survivor's Guide

I love going to a cocktail party. But I hate the fact that it’s not a meal. I am a 3 meals a day girl. And sometimes a snack to get me through to dinner. And while I hate to be a “party pooper” a cocktail party cuts into my dinner meal. So, I make a plan, my own survival guide. Here are some ways to eat and drink healthy at a cocktail party:

1. Eat a small, healthy snack before you go to the party, so you're not starving when you get there. An apple with almond butter or fruit with Greek yogurt are great, healthy, and filling options.
2. Go for lean proteins and fresh veggies.
3. Steer clear of anything fried!
4. Alternate each cocktail, glass of wine, or beer with a glass of water, so you slow down how many empty calories you're imbibing all night.
5. Use low-calorie mixers like soda water, not sugary juices, to mix with your cocktail.
6. Walk away from the food table so you don't graze.
7. Work out in the morning so you know you have gotten it in before the party.
8. Choose cut vegetables to dip rather than chips or bread.
9. If there's a dessert you're dying to have, split it with a friend.
10. Think positive: before you go into a party, psych yourself up about the healthy choices you're about to make. Eat mindfully and socialize more and if by chance you find yourself overindulging, don't beat yourself up about it. Tomorrow's another day to make smarter choices.

December is Here

Someone once told me that the older I get the faster the time goes. I feel like I am on a super fast merry-go-round and can’t slow it down. My kids are both taller than me (and I am a tall woman) and the ray of the morning light quickly turns to dusk and I can’t figure out where the day has gone. I blinked and 2018 is a month away! This realization makes me pause for a moment as I think about how we can all live healthier in the coming year.
This morning as I was running around my apartment checking off the “to-do” list, my husband was calmly reading the paper. It was thanks to this moment that I paused and settled to read the paper. The New York Times just published “9 Ways to Live Healthier in 2018”. It is a good read and the ways to live healthier are pretty easy and straightforward. I urge you to take a few minutes today to read this. I for one will take time to slow down and breathe and while my husband (and mother) might not like this, I may bike in NYC to do some errands (the article suggests this! And of course I will wear a helmet!). How will you get healthier in the coming year? Start thinking about it. It’s sooner than you think!

Everyone Loves a Carb!

We see it everywhere- carbs are bad for your diet. But is this really true? What do they really mean? Well, truthfully there are carbs that are unhealthy, like refined carbs that include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice. On the other hand, there are carbs that are excellent for you! Whole carbs include vegetables, whole fruit, legumes, potatoes and whole grains.

Here are some of my favorite carbs that are on the “good” list:

Avocado- This is my all-time favorite. I can eat one every day (and usually do!). It’s loaded with everything that’s good for you. And when you can eat it as a healthy snack paired with some sunflower seeds brings the body a healthy dose of fiber, vitamins E and K, and potassium. You also get a little bit of protein, too.
Bananas- This fruit somehow got labeled as bad for you, because of its carbs and sugar content. But that is silly- bananas are a good source of vitamin B6, manganese, potassium, and fiber. And when slightly unripe, bananas are also a good source of slimming resistant starch. Snack on them whole, pop them into smoothies, or even use them as a substitute for fats in baking.
Soybeans- I love edamame! Do you ever just snack on them? They are a great protein and a carb. The protein in soybeans is considered a complete protein, having the essential amino acids in the correct amounts. This makes them more nutritious protein sources than other beans and legumes, closer to the proteins in animal products. The carbohydrates in soybeans are called complex carbohydrates, the kind found in legumes, starchy vegetables and whole grains. Soybeans are also a good source of indigestible fiber carbohydrates. Carbohydrates are an important source of energy for your body, metabolized into glucose during digestion.
Oatmeal- Especially during the cold months, a warm bowl of oatmeal goes a long way! Oatmeal is a good choice for filling your carb quota because it's a whole grain that provides fiber, iron, magnesium, zinc, selenium and B vitamins. Nearly all of the carbs come from complex starches, which you digest slowly to provide long-term energy.

Eating these vegetables allows me to get my “carb fix”. What’s your favorite healthy carb to eat? I would love to hear!  

Drinking Water is Good for You!

Every morning when I wake up I drink a bottle of water (500ml). And I tell every one of my clients to do this as well. It’s like watering a plant. When we water a plant it comes to life. And no matter how tired or hungover we may be in the morning, hydrating first thing in the morning is what our bodies both crave and need in order to wake up!

But what’s the scientific evidence behind needing water? Well here are some great reasons to drink up:

Water Helps to Maximize Physical Performance- If we do not stay hydrated, physical performance can suffer. Haven’t you ever noticed feeling drained during intense exercise or a hot day? Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. If you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
Hydration Has a Major Effect on Energy Levels and Brain Function- Your brain is strongly influenced by hydration status. Mild dehydration can impair mood, memory and brain performance. So staying hydrated is necessary for optimal brain performance.
Drinking Water Helps to Prevent and Treat Headaches- Studies have shown that water can relieve headaches in those who are dehydrated.
Drinking More Water May Help Relieve Constipation- Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.
Drinking Water Helps Prevent Hangovers- Who doesn’t want to be able to prevent a hangover? Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers. Drinking a glass of water in between alcoholic drinks and then a final glass before bed can help alleviate the dehydration that drinking alcohol creates.
Drinking Water Helps in Weight Loss- Water can increase satiety and boost your metabolic rate. It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.

So, drink up! Water for life! Do you drink enough water? If not, now is the time to start!

Healthy Pasta Sauce

As a child, whenever we took a skiing trip (we would stay in a condo with an adequate kitchen) and my dad would “cook” dinner which amounted to Mrs. Paul’s fish sticks and spaghetti with Ragu tomato sauce. My brother and I remember this well but I don’t think we would chose to have this meal now because really our tastes have changed and I like to think that I am a more evolved home cook!
Now, I don’t know about you but I don’t have the time to stand on my feet for hours and make homemade tomato sauce (like grandma use to do in the commercials).  But if you do have this time, by all means I would like to order a jar from you! So, in these busy times I think it’s ok to “enhance” your “homemade” pasta sauce by starting with an ordinary jar that you find on the supermarket shelf.

And here are some easy hacks to take.
Heat your sauce- I always put my sauce on the stove to lightly simmer before tossing with the pasta.
Add veggies- I will usually sautee with garlic and olive oil some squash, carrots or mushrooms and add to  the sauce. I also love throwing in some black olives and maybe some capers and spinach to the sauce. By adding these fresh veggies, my sauce becomes more flavorful and authentic.     
Add sugar- Sometimes the sauce tastes too acidic and so I add a teaspoon of sugar to the sauce.
Add dairy- This is a straightforward way to achieve a creamy sauce. As the tomato sauce warms, stir in about ½ cup of heavy cream, half-and-half, or whole milk. The color will evolve to a rosy tone. Soft cheese and grated cheeses are always  a good idea too!
Fresh herbs-  Finish the sauce with a handful of freshly chopped herbs, such as basil, parsley, oregano, cilantro, chives or thyme.

So you can see, it doesn’t have to be elaborate or overly complicated to make a store bought item taste like it was made at home! Just use your imagination and you can’t go wrong!

Breakfast for Life

When I was little I never ate breakfast. Who had time to waste when I wanted to get to school to hang out with my friends before classes started. My parents use to tell me that breakfast was the most important meal of the day. I felt fine throughout the day and so I kept my routine of skipping breakfast.

And then something happened. I changed. I went to college and muffins were the thing. Remember the early 90’’s when bran muffins were healthy? Well, we all ran to the local health food cafe (yes, my Badgers, Sunprint had the best muffins!) and I couldn’t think of life without breakfast! And so I started to eat breakfast and as I got wiser and food trends changed so did what I ate. The muffins disappeared and oat bran cereal took its place alongside the breakfast table. I was hooked- eating breakfast changed my life. It wasn’t the coffee that I needed to wake up- it was the food. Eating breakfast fueled me and gave me energy to start the day off right.

Here are some reasons to start your day with eating breakfast:

1. You are likely to consume less fat throughout the day
2. You are likely to eat fruits and veggies in the morning
3. You are likely to have a higher daily calcium intake
4. You are likely to have a higher daily fiber intake
5. You are likely to have better performance (memory and attention) throughout the day

If you start with a healthy, satisfying meal in the morning you're less apt to nibble on less nutritious things during the day, which we often do out of hunger.

Ok, so my college days of muffins were more a result of food trends in the 90’s. And actually as I look back on my freshman 15, it wasn’t too healthy. So, being mindful about what you choose to start your day is important!

Here are some suggestions for those on the go:

1. High-fiber cereal with fresh fruit and low-fat milk or soy or almond or coconut milk
2. Low-fat protein shake with fresh/frozen fruit
3. High-fiber toast with tablespoon of peanut butter
4. Eggs or egg whites with fresh veggies and fruit

For more suggestions on how to start your day email me at rachel@livehealthynyc.com

Pumpkins

I love to go pumpkin picking in the early fall! The best part is picking the right ones that we can carve into halloween jack-o-lanterns and then use the seeds and flesh to roast. Pumpkins are super nutritious as they are loaded with antioxidants and disease-fighting vitamins.
Here are some interesting pumpkin facts:
Pumpkin is loaded with beta-carotene which is a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease.
You don’t have to use fresh pumpkin to reap the benefits. I use canned pumpkin (less work!) which is equally as good!  
The seeds are packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression.
But, be careful. You don’t want to overdo a good thing. Eating too much beta-carotene isn’t toxic, but excessive consumption can cause a yellowish discoloration of the skin called carotenemia. Don’t worry, though—turning into a pumpkin after midnight is still only for the fairy tales—the skin discoloration is harmless and can be easily reversed.
There are so many ways to incorporate pumpkin and the seeds into your meal that doesn't just involve the traditional pie. I love to add it to my morning oatmeal for a different flavor or in greek yogurt. I found a great easy recipe for pumpkin muffins so click here
 to make it for yourself! Happy Autumn!