Beautycounter

Dear Friends -

I am VERY excited to tell you that I have joined Beautycounter, an innovative beauty brand dedicated to making safer, high-performing products. Having banned over 1,500 questionable ingredients from the product line, Beautycounter believes you never need to compromise your health in the name of beauty.

As you know, I am a Behavioral Clinical Therapist and Nutritionist and my focus has been helping individuals achieve their optimal health. I work with clients one-on-one, supporting them as they make positive changes based on lifestyle and food preferences. I use a personalized, holistic approach that is unique to each client.

In addition to my professional practice, I am passionate about my family and their health and well being. I love to cook healthy foods and exercise daily and these routines provide the balance that I need for my daily life. It is important for me to practice what I teach.

So, you can only imagine how surprised I was to learn that some of the personal care products we were using in our home were harmful to our health. Did you know that the US has not passed a federal law to regulate the ingredients in personal care products since 1938...yes 1938! And many ingredients that are in the products that we have been using have been linked to cancer, reproductive issues and hormone disruption.

It was a result of my newfound awareness and knowledge that I started using beautycounter's products. I am so impressed with not only how they work but also I feel great about their ingredients' safety. Beautycounter products are effective, safe and chic!

Please explore Beautycounter with my personal link below:

https://www.beautycounter.com/rachelgraham

I can’t wait to fill you in more about this passion and talk to you about your personal Beautycounter care product choices!

Xoxo,

Rache

Healthy Snacks for You

To snack or not to snack- that is the question. Some nutritionists believe that healthy snacking helps to keep your blood sugar stable, your metabolism running smoothly and your cravings controlled. Eating when you are hungry whether it’s mid morning or the afternoon coffee break (not out of boredom) is critical to healthy snacking. And snacking on just the right combinations of foods and the right portions of foods (it’s a snack, not a meal) is what it’s all about.

Let’s breakdown the “formula” for healthy snacking:

1. Every snack should ideally contain a balance of carbohydrates (with a focus on fruits and vegetables), protein, and good fats. I love a sliced apple and either cashew, peanut or almond butter (and just one teaspoon, not ½ the jar!). The fruit provides carbs while the almond butter is a great source of protein and healthy fat. This balance of macronutrients will help provide satiety (so you’re not hungry for another snack five minutes later) and give you energy. Just don’t eat the whole jar of nut butter, it’s tempting, I know!

2. Say NO to packaged snacks. They are usually loaded with salt and a long list of ingredients that you probably can’t pronounce! I like to choose nutrient-dense whole foods that fill you up (to prevent overeating). One of my favorite snacks is to have half an avocado with a little pink sea salt and some hemp seeds (or a mix of chopped raw nuts) sprinkled on top. Avocado is a nutrient-dense food to start with, and it contains good fat and carbs, while the hemp seeds or nuts will provide the protein.

3. Snack portions are key! A snack should be snack size. A low fat cheese stick or about an ounce of a hard cheese and a few whole grain crackers or a piece of fruit or cut veggies is great. Or a handful of raw nuts (think what can fit in the palm of your hand) combined with either fruit or raw snacking cruditie would be ideal. But most important when thinking about snacking is to consider your own body and lifestyle and your hunger quotient. If you’re not hungry, you shouldn’t snack just to snack. Listen to your body!

Besides the snack ideas that I just mentioned, here are a few more healthy snacks to snack on!

Blueberry smoothie- blend a handful of blueberries (fresh or frozen) mixed with either nut milk or nonfat greek yogurt and some ice.

Mango and oatmeal combo- add fresh mango to your hot oatmeal.

Tomato and avocado - slice tomato and avocado with some fresh basil and olive oil and balsamic vinegar.

For more ideas contact me at rachel@livehealthynyc.com

The Need to Motivate

I got into my elevator all dressed in my exercise clothes and sneakers to head to the gym (this is my normal start to my day). My doorman said in a robust early morning voice, “go get em Mrs. G”! I looked at him with half-opened eyes and thought about how comfy my big bed was (my husband was out of town so I could sleep in any which way I chose across the bed), my kids were old enough not to need me to get them up for school, the morning sky was just beginning to get bright and why on earth did I need to get up and go so early to workout? Why couldn’t I have hidden under the covers or lounged around having coffee and watching the morning news and chat shows and leisurely reading the morning papers? But, something inside me quickly pushed these thoughts aside and I tried my best to bring myself to smile at his wittiness and said “I am going to try!”.

The way you feel in any given moment is dependent upon and evoked by what you are thinking or saying out loud in any given moment. Your thoughts create the way you feel. If you believe it you can become it. You have the power to succeed and only you can drive your energy towards your ultimate goals. Being alert and aware of how you feel at any given moment allows you to make healthier changes that will last a lifetime -but not without constant attention and work as this will allow for ultimate success! So get moving towards a healthier fresher you!

Bad Foods that are Good for You!

I was recently at a breakfast buffet and overheard a group of people (both men and women) dismiss the gorgeous fruit tray. I can understand “poo-pooing” the pastry tray for all the sweet icing and heavy calories, but the fresh strawberries, mixed berries, pineapple and oranges and bananas? Really? As a result of so many fad diets there's a long list of foods that many believe are off limits. For example, there are certain fruits and veggies that many believe are high in calories and should not be eaten. But, happily, you don't have to stop eating these delicious and healthy options that have gotten a bit of a bad reputation. They can be nutritious, decrease your risk of chronic diseases, and boost your overall satisfaction.

Here are some of the foods that are on my approved list:

1. Bananas- Unfortunately, bananas have a bad reputation for being a carb-rich fruit. But that's actually one reason they're so great. Research shows that eating bananas can be just as good as drinking a sports drink in fueling exercise performance. Outside of exercise, they're a good source of potassium, one of the nutrients people tend to fall short on, which is essential to help regulate blood pressure. Plus, bananas (especially the greener ones) contain resistant starch, a type of carbohydrate that may improve your gut microbiome and help keep you slim.

2. Fruit- In addition to bananas, people have been skeptical of eating berries, melons, apples or any fruit because of the sugar they contain. The truth- people who eat fresh fruit every day have lower blood pressure and blood glucose levels. "Nature's candy" offers ticker-protective potassium, fiber, folate and antioxidants. Plus, the sugar in fruit is natural and packaged together with fiber to help slow the absorption of sugar into your blood (read: less spikes and dips in blood sugar). Now's the perfect time to whip up a smoothie at home.

3. Dark chocolate- Eating chocolate can actually make you happier. I am not talking about a kit kit or a snickers bar. But, real dark chocolate. Compounds in chocolate (including cocoa flavanols) boosted brain function. Following a chocolate fix many are actually in a happier moo. The darker the chocolate, the more good-for-you flavanols it contains. Don’t overdo it. One small chocolate square is ALL you need!

4. Pasta- I have always believed when in Rome, eat pasta. But, we live in cities where the culinary expertise is so rich that it would be a shame not to experience a fine dish of pasta. Studies have found found that those who ate small dishes of pasta were better able to stick to a healthy style of eating. Just be sure to order appetizer portions and stick to vegetable-based sauces, like marinara, rather than cream-heavy ones, like Alfredo. And serve your pasta alongside veggies and protein for a more balanced plate.

5. Caffeine- Have you thought about cutting back because of the caffeine? A daily cup or two of coffee (or more) could actually help keep you sharp. Caffeine may offer neuroprotective properties that affect anxiety, memory and cognitive performance. I wouldn’t suggest drinking creamy frappuccinos but a traditional coffee with dairy milk or nut milk or straight up black is perfectly healthy!

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

Healthy Chinese Food Choices

My family likes Chinese food. It’s easy to order (all the dishes are numbered and pictured on the menu so you know what you are getting), comes delivered to our home before we can even hang up the phone, and is always tasty. But, is it HEALTHY?

This question always stumps me. It should be a relatively easy answer and yet it is not. Some dishes have symbols next to the item suggesting it is heart healthy, vegetarian or seafood. But the preparation that goes into the dish is not described (pan fried, sauteed or steam).

Here is my Chinese menu tip sheet:

1. Brown rice trumps white rice!

2. Summer rolls are lower cal than egg rolls (which are deep fried).

3. General Tso's anything is a definate NO!

4. The light as air shrimp chips may seem way healthier than old-school crunchy noodles, but don't be fooled: They're a mix of deep-fried shrimp and starch.

5. Thinking veggies are an easy go-to? Think again! What could be healthier than ordering a side of green beans? Sometime, before stir-frying veggie side dishes a chinese restaurant traditionally deep-frys them for extra texture. In addition, some veggies absorb oil the way sponges drink in water. For example, I love eggplant but it soaks up oil and sauce like no other vegetable. Go for less sponge-like veggies such as broccoli, snow peas, or peppers. Plus, ask them to stir-fry only and go light on the oil. Or healthier is to ask for the dish steamed and have the sauce on the side!

If you are going to order dumplings, get them steamed (for sure not fried!) and stuffed with veggies inside (this is lower in calories and sodium than pork or shrimp).

Being mindful when ordering out is a must if you want to eat healthy. It only takes a moment to make a good decision and longer and more work to undo a bad (unhealthy) one.

Tofu

My husband grew up in a house where meals were more often meat and potato with a small side of an uninspiring vegetable (oh please let my mother-in-law please not hate me!). It wasn’t until he met me, the salad lover and avocado aficionado that I am, that he too started to develop a “like” for vegetables. His passion for everything vegetables definitely didn’t go as far as mine, but he was willing to try more than just baby le sueur canned peas and brown butter carrots. And as his vegetable repertoire grew, believe it or not so did his taste for the holiest of vegetarian dishes- TOFU! But, because tofu is so verstitle (from steaming it, to simply grilling it or baking it with a variety of different sauces), he couldn’t help but to sheepishly admit he really enjoyed it as a meal!

But, how healthy is tofu? From soybean to bean curd, tofu requires three main ingredients: soybeans, water and a coagulant. First, the soybeans are processed with water to make soymilk. Next, the soymilk is simmered with coagulants, such as nigari (seawater extract) or calcium sulfate, until the curds begin to separate. Lastly, the curds are strained out and pressed into a solid block. The longer the curds are pressed, the less water the resulting tofu contains. There are several different types of tofu: silken, soft, medium, firm, extra firm and super firm. Each of these are classified by the amount of water they contain—silken tofu has the most while super firm has the least. Tofu is an excellent plant protein source. However, it’s not a great source of fiber. Infact, it’s relatively low. How is this possible when soybeans pack a wealth of fiber? This is because soybeans actually lose the majority of their fiber when they're processed into tofu. In order to get fiber when you're eating tofu, make sure you're pairing it with fiber-rich foods like avocados, sweet potatoes and quinoa.

While research around tofu is still unfolding, I believe that it can be part of a healthy diet. Yes, packaged tofu is technically a “processed” food, but it can help those who follow a vegetarian, vegan or dairy-free diet meet their daily protein or calcium needs. Like everything else in life, moderation is the key ingredient! Click here for a healthy tofu recipe! And for more information, contact me at rachel@livehealthynyc.com

Kale

Kale is still the rage right now. Whether you eat, drink or munch on kale (think kale chips), you are doing your body a great service!

Here are a few facts about this cabbage family member:

1. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

2. There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.

3. Kale contains very little fat

4. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. It makes an excellent addition to a weight loss diet.

5. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Did you know that a single cup of raw kale actually contains more vitamin C than an orange.

Click here for a super healthy and colorful kale salad recipe!

Click here for a delicious smoothie that you wouldn’t even know was made with kale!

Click here for homemade healthy kale chips to munch on!

Want more healthy ideas, contact me at rachel@livehealthynyc.com

What to Eat Today

I am sure that I am not alone when I confess that there are days that I just don’t want to cook another meal. And the thought of ordering take out isn’t doing it for me either. But I want a good healthy meal for my family and so I resort to what I call my “no cook meal”. I have several of these meals up my sleeve and so I will share one with you today.

ROTISSERIE CHICKEN SALAD WITH GREENS AND VEGGIES. This is simple. I go to the store and buy a premade rotisserie chicken. Yes, I do! They are fresh, usually organic and always ready at my local supermarket. I shred the meat apart using my fingers and mix it with arugula salad and fresh basil. I add in some small cherry tomatoes and avocado. I roast either a sweet potato or butternut squash to add in as well. It’s simple and delicious. For dressing I will either use lemon or lime (whatever I have in my fridge) and some good olive oil.

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

Healthy Tips to Lower your Weight

More Americans have become overweight than ever before. Processed foods with added sugars are just one of the reasons for this surge in poor health and possibly in the rise of obesity. But, not everyone is classified as in poor health or as obese. Many are just overweight and need to be more mindful of eating nutritionally balanced foods and adhere to a moderate exercise plan for daily living. Making healthy lifestyle modifications is what is needed for better health. But, eating less and exercising more is easier said than done. So, in efforts to help you out, I am going to give you some easy straight forward tips to follow.

Drink less alcohol. Alcohol is full of empty calories. Drink WATER!

Reduce saturated fats and trans fats. These are the fats commonly found in animal products, fast foods, commercially baked goods, and other packaged foods.

Use healthy mono- and polyunsaturated fats. These are found in olive oil or canola oil for cooking.

Get most of your calories from fruits, vegetables, and non-fat or low-fat dairy products. And avoid added and refined sugars.

Eat fish as a protein source once or twice a week. This does not include a tuna sandwich with mayo or tempura fried sushi.

Make sure you have plenty of fiber in your diet. Whole-grain products add fiber and help you avoid overeating because they fill you up.

Want some more easy tips, contact me at rachel@livehealthynyc.com.

Stop Drinking Diet Soda

Diet soda damages our cells. Drinking diet soda prevents us from losing weight. How is this possible? Artificial sweeteners trigger sweetness receptors in the brain, which cause the body to prepare itself for an influx of calories. Even though those calories don’t arrive, the body still craves them, and that may cause people to ultimately eat more calories overall, putting them at a risk for weight gain. Artificial sweeteners, however, confuse our bodies and weaken the link in our brains between sweetness and calories. This is what can lead to weight gain and cravings for sweeter and sweeter treats. So, the very reason you are using a diet soda (to curb your desire for something sweet) actually harms you. So, my solution: DRINK WATER! PLAIN WATER OR FLAVORED NATURALLY WITH SLICED FRUIT OR VEGETABLES IN THE WATER. TRAIN YOURSELF TO DRINK WATER, AND MORE OF IT! THAT’S THE ONLY ANSWER!

Foods to Avoid before Bed

Last nite I tossed and turned. I tried to figure out why I was not sleeping as soundly as I usually do. Was it stress? Could be, but nothing I couldn’t handle. Was it the air temperature in our bedroom? No, the room was comfortable. Maybe I had eaten something that didn’t agree with me (my stomach was a bit rumbly). I woke up earlier than my alarm as I was tired of not sleeping and I started to research reasons why people don’t sleep so well. And in my search, I came across a list of foods that one shouldn’t eat before bed! Here are findings that I will share with you!

1. High Protein/ High Fat- Eating a high-protein meal before bed can lead to sleep disturbances. And, you may wind up with indigestion or acid reflux since you’ll be lying down with a full stomach. So, say no to that big porterhouse before bed!

2. Chocolate- Laying on the couch watching Netflix and munching on a nestle crunch bar isn’t going to help you sleep at nite, neither will the snack of milk and cookies. Chocolate is a hidden source of caffeine. It also means that taking a forkful of your favorite souffle or chocolate ice cream may be the very thing keeping you up. The caffeine in chocolate causes increased arousal, and decreases the ability to develop and sustain the deeper stages of sleep.

3. Alcohol- Having one glass of wine with dinner is what many enjoy. But too much alcohol before bed can make you more likely to wake up throughout the night and diminishes quality of sleep. As alcohol is a potent muscle relaxer it can also lead to snoring which completely interrupts your own sleep as well as anyone sleeping beside you.

4. Dried Fruit- I bet you never thought that something so healthy could be so bad for a good nites sleep. Consuming too much dried fruit can bother your stomach and cause you to have gas and cramps during the night. Their high-fiber, low-water content is a big contributor to your missed z’s!

5. Green Tea- Love the healthy benefits of green tea but only during the daytime hours and not at nite. Green tea contains two other stimulants in addition to containing caffeine. These other two substances are theobromine and theophylline, which may cause increased heart rate, feelings of nervousness, and overall anxiety.

These are just a few of the foods that you should avoid before bed and if you want to know more then email me at rachel@livehealthynyc.com

Water is important

I am often surprised at how difficult it is for individuals to drink water and how little they drink (water that is!). The importance of drinking water and making it a part of your daily routine is necessary for good healthy living. Here are some easy tips to drinking water:

1. Bring your bottle EVERYWHERE! It’s easy to remember to drink when there’s a glass or bottle of water nearby. Invest in a good quality water bottle

2. Reward yourself. It’s hard to push yourself and create new habits. And, so when you set a goal treat yourself when you achieve what you’ve set out to do!

3. Set reminders. You can set hourly reminders on your phone to take a sip, or there’s even apps that are specifically designed to help you drink more water: For example, Waterlogged for your iPhone.

4. Eat foods that have high water content. Did you know that we can increase our hydration levels by eating foods that have a high water content? This includes fruits and veggies like cucumber, watermelon, lettuce, spinach, tomatoes are some good ones!

5. Add flavor to your water. If you don’t like the taste of plain water, jazz it up by adding fruits/herbs/veggies. One of my favorites is cucumber and mint and I also love berries and citrus fruit slices!

6. Have a glass before a meal. It’s important to drink a glass before a meal because sometimes our minds trick us into thinking we’re hungry when we’re actually thirsty.

I can’t say enough about how important it is to drink water! Want to hear more, contact me at rachel@livehealthynyc.com

Easy Healthy Lunch Ideas

I think creating a healthy lunch is challenging for so many reasons. For me I want lunch to be healthy and easy and I often don’t want to take the time to either leave my desk to get something outside and I don’t want to go into the kitchen to make something (I like to cook and get creative and so I save that for dinner time, but not in the middle of the day). So, what’s my solution? PLANNING! Easy meals that allow you to shop (or simply order the groceries online from a food delivery service) and prep what you can either a few days before or the nite before.

Here are some easy healthy ideas that you can try for yourself:

Egg salad: have on hand hard boiled eggs, green salad mix, cucumbers and tomato and whole wheat bread. Mix together either using all egg white or ½ whole egg with egg white (using at least 1 whole egg gives creaminess). Add dijon mustard, a touch of low fat mayo and scallions or pickle relish to taste, with a sprinkle of pepper and pink himalayan sea salt. Serve on top of green salad mix with cuke slices and tomato or on whole wheat bread (I like my bread toasted).

Turkey burgers: serve without bun and on top of mixed greens (like spinach) and low fat cheddar or swiss cheese and tomato and avocado. Another spin is ditch the “american” burger style and opt for “asian” style using sweet chili sauce or teriyaki sauce and serve with carrot cabbage slaw.

Greek chicken lettuce cups: make broiled chicken (can either use boneless chicken thighs or breasts) and season with salt, pepper, garlic and baste with honey and lemon and lemon zest. Once cooled, chop into bite size pieces and mix into salad that has the following ingredients: tomatoes, roasted red pepper, cucumber, feta, dill, oregeno and chop and mix with dressing of red wine vinegar, olive oil and honey and lemon juice. Add salad and chicken to boston lettuce cups.

Soups: I am a big fan of any vegan soup! Whether you make it yourself or buy it from your local store. Easy and delish on these cold days!

Salad bowls: These are easy to prep for. When you have all the ingredients handy you just add them to a big bowl and viola! Try for a change grilling vegetables, making quinoa and dressing to top! Here’s a recipe for a roasted vegetable quinoa bowl.

For more easy ideas, contact me at rachel@livehealthynyc.com

Post Super Bowl

You had a great January! Go you! You kept to your New Year’s Resolutions and made it thru “Dry January”! Now, it’s the first weekend in February and how do you feel today, post Super Bowl Sunday? Do you plan to call in sick today because you overdid it last nite? Wait, before you hit the snooze button, read my tips for how you can get yourself to feel better! And just know, you are not alone!

Get up and out of bed! Start by getting some movement into your morning—even better if you can do so outdoors. You don’t necessarily need to go for your normal run, either. Even a brisk, 20-minute walk around your neighborhood can do the trick. The activity and natural light will get you back to feeling more refreshed than an extra hour of snoozing ever could!

Get rid of the bloat. Chances are you ate and drank way more than you planned. And, I am sure if you are feeling this way, chances are you are in need of some hydration! Drink water! And plenty of it! Some suggestions are to detox with citrus and cucumbers or add electrolytes to your water or a pinch of pink himalayan sea salt.

Eat healthy today (and every day for that matter!). I know you may feel the need for a bacon/egg/cheese on a roll kind of morning as your hangover cure. But trust me, go for scrambled or poached eggs with avocado on dry toast or non-fat greek yogurt with mixed berries and a small amount of lowfat granola (I know someone who makes a killer granola!). The protein, carb and fat will cure what ailes you!

For more guidance, email me at rachel@livehealthynyc.com

Healthy Breakfasts

Eating breakfast is the easiest way to start your day and get on the right track! Especially when you’re trying to lose weight, breakfast can set the tone for the rest of your day. Eating the right foods at the start of your day can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.

Here are some ideas for breakfast foods that are great to eat and will help you lose weight.

Eggs: Eggs have a high protein content and may reduce appetite when eaten with breakfast to give weight loss a serious boost. Choosing between eggs or a bagel? No contest! Studies found that replacing a bagel breakfast with eggs resulted in 65% more weight loss.

Wheat germ- Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.

Bananas- If you have a sweet tooth in the morning, well then, bananas are the right food for you as they are high in fiber and low in calories. Here’s something interesting, less ripe bananas (the greener they are before turning that pretty yellow) are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat. Not a fan of green bananas? Use them in smoothies for a hearty dose of resistant starch.

Greek yogurt- Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.

Smoothies- An easy idea for your on-the-go day. You can customize your ingredients and tailor your drink to fit your personal preferences. For example, filling your smoothies with veggies and low-calorie fruits (like kiwis and berries and green bananas) can boost fiber intake to help you feel fuller longer.

It is easy with the right foods and a touch of preparation you can make a difference when it comes to your weight loss. By eating a healthy breakfast everyday you can make it easier to curb cravings and stick to your weight loss goals. Just remember, eating healthy doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help lose weight quickly.

For more ideas contact me at rachel@livehealthynyc.com

List of Healthy Carbs

I am a list person. Making a “to do” list helps me to keep order to my crazy busy day/week. Many of my clients ask what are good low-carb vegetables to eat. In efforts to help remember the good low carbs to eat, I encourage you to keep this “list” handy, easily accessible, so that you are always in the know (and when you are unsure, you can quickly glance at the list).

Eating vegetables are always a good idea. Who ever gained weight by eating vegetables? But, not all veggies are created equal. Here’s an easy way to remember what is a good low carb vs a good high carb: vegetables that are grown above ground are low in carbs and can be eaten freely. Vegetables that grow below the ground (think root vegetables like potatoes and carrots) contain more carbs (they are still good for you but you just have to eat these in moderation).

These 10 veggies are great low-carb veggies:

1. Cauliflower- It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.

2. Cabbage- As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer.

3. Avocado- My favorite! Although technically a fruit, avocados are typically consumed as vegetables. Although avocados are a fairly high-calorie food, they may be beneficial for weight management.

4. Broccoli- Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It's also thought to protect against several types of cancer, including prostate cancer.

5. Zucchini- A popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten. In contrast, winter squash (think acorn squash, spaghetti squash, and butternut) comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.

6. Spinach- Cooked spinach, while still better for you than not eating it at all, contains a few more carbs than when you eat it raw as the carbs become more concentrated as the leaves are cooked down and lose their volume.

7. Asparagus- Raw or cooked it provides lots of rich vitamins that help fight against certain types of cancer.

8. Kale- It's loaded with antioxidants, including quercetin and kaempferol.

9. Green beans- sometimes referred to as snap beans or string beans. They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.

10. Brussel Sprouts- tasty cruciferous vegetable.

A few other vegetables to add to this list are: eggplant, cucumbers, tomatoes, celery, radish, mushrooms and bell peppers. There are many ways to eat these vegetables and for ideas, contact me at rachel@livehealthynyc.com

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Foods for Concentration

I am always looking for a quick fix. But, I really know that there is no such thing. You have to work for what you want (and you know that too!). But, there are certain foods that you can eat that give you what I call “staying power”. What does this mean? By eating certain foods you will have better concentration and you will improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.

Some people love caffeine- they can’t start their day without it. This is popular, but not my favorite.True, it can energize you and help you concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz, however, the effects are short-term. And, if you are not careful, caffeine and it can make you jittery and uncomfortable.

Breakfast is my favorite time to consume smart foods. Studies have found that eating breakfast may improve short-term memory and attention. Students who eat it tend to perform better than those who don’t. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy, and fruits. Sugary donuts and muffins are not on the approved list!

Fish is a great protein source linked to a great brain boost. It is rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.

For brain and heart health, eat two servings of fish weekly.

Nuts and seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus.

Be careful not to over do, but you can for sure enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar.

Avocados and whole grains are great for you! Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

Additionally, whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that helps with healthy blood flow.

Blueberries are great for your “smarts”. Eating these berries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.

A healthy diet is the key ingredient to your ability to focus better. It may sound trite but it's true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.

Lastly, aside from a healthy balanced diet to help power up your ability to concentrate, be sure to get a good night's sleep, stay hydrated by drinking plenty of water, exercise helps to sharpen your thinking and meditate to relax and make thoughtful choices.

For more information, contact me at rachel@livehealthynyc.com as I am here to help!

New Year New You 2019

How do you get back on track post-holiday season? This is a common question, one which I am often asked this time of year. DO NOT go to extreme measures to undo the damage. The truth is, a few smart, reasonable adjustments can serve you well (no pun intended!) and ones you can actually stick with. Here are some quick steps to take to get your mind and body ready for the new year ahead!

1) Start Eating on Schedule

Each day, eat breakfast within an hour of waking up and then later (that would be a light lunch and don’t forget dinner). Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your metabolism, regulate your blood sugar and insulin levels, and level out your appetite. Many people think that they should cut way back, but starving yourself completely backfires. Here’s the thing- eating too little forces your body to switch into conservation mode and burn fewer calories, which means you're more likely to hang onto body fat. And undereating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down. Unless you want to wind up thinner but flabbier, eating enough and at regular times is key.

2) Drink More H2O

For those of you who personally know me, you know how I feel about a bottle (or tall glass of water first thing in the morning!). Water does support optimal metabolism and some research shows it may naturally curb your appetite, but it can also help you feel better fast. Drinking more water flushes out excess sodium to help you quickly de-bloat, and it gets things moving in your digestive system to relieve constipation. Aim for 2 to 2.5 liters a day (about 8 to 10 cups).

3)Cut Back, but Don't Cut Out Carbs

Nixing carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back. Pair veggies and lean protein with a small amount of a healthy fat and a small serving of whole grains. Here’s a great visual aide to help you think about portions: 2 cups of veggies (about two baseball's worth), 3 ounces (deck of cards) or a 1/2 cup (half a baseball) of a lean protein such as tofu, beans, fish or poultry, and a 1/2 cup of a whole grain such as quinoa, barley or sweet potato, and a little bit of healthy fat like extra-virgin olive oil, chopped avocado, or sliced almonds.

And EXERCISE!!! Getting back on track and staying on course is simple and for more support and guidance contact me at rachel@livehealthynyc.com

Happy New Year 2019

Wishing you a happy and healthy New Year 2019

Merry Xmas 2018

Wishing you all a happy and healthy holiday!