Super Bowl Foods Monday

While I know little about the game of football, I love the sport of watching a good game! Super Bowl Sunday is indeed a highlight in my house! And for many people who go to a Super Bowl party, the highlights are the commercials, the half-time show and the drinks and foods that are served. 

So, did you over do it at the party you were at last nite? Did you drink too much or eat foods that you wished you hadn’t? Well you are not alone, many people over did it too (Super Bowl Sunday is the second biggest day of eating after Thanksgiving!). Here’s how to detox today:

1. Get rid of leftovers! 

2. Drink up. Water to start the morning. Stay away from juice as the acid from the citrus could also irritate your stomach. 

3. Eat a healthy breakfast. Eggs, which contain vitamin D, are a good source of protein. A whole grain carbohydrate like a whole grain bread or muffin, healthy source of fat like avocado or nuts, vegetables (maybe in an omelet) and fruit could all be part of your morning. 

4. Have a soup for lunch. The fluid and sodium can help rehydrate and combat fatigue caused by dehydration.

5. Incorporate vegetables throughout the day. I love the cruciferous family, including broccoli, cauliflower, brussel sprouts and cabbage are great as they will support a natural detox. Antioxidants, like those found in strawberries, also help repair damage from overeating and over drinking.

Get your game on today to a healthy start of your week! For more ideas contact me at rachel@livehealthynyc.com

What Foods to Eat Pre- Post Workout

What foods should you eat before you workout? To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise. You need quality carbs, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like whole grain breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles. You also need fluids, or your body will have a hard time performing at its best. But, given that we lead busy lives, planning to eat a meal a few hours before our workout is not always possible. So, learning to know your body is the best way to tell what you should be eating before a workout.

Some good suggestions for foods to eat pre-workout:

• An energy bar

• A banana, an apple or other fresh fruit

• Yogurt

• A fruit smoothie

• A whole-grain bread with low fat cottage cheese or turkey

• A low-fat granola bar

• A peanut butter sandwich

• Sports drink 

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:

• Yogurt and fruit

• Peanut butter sandwich

• Low-fat chocolate milk and pretzels

• Post-workout recovery smoothie

• Turkey on whole-grain bread with vegetables

Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can adjust your diet for optimal performance.

For more information, contact 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

Air Fry

My mom has every kitchen gadget from a crockpot to a pressure cooker and just today she bought an air fryer! And she doesn’t even cook (that often!). I asked her why she needed it? She said it will make fried food healthy. And if you know my mom well she is a southerner by birth, and for sure at heart, and she loves fried food (and I am not shaming her. It’s just a fact!).

What do we think about this newest kitchen appliance, the infamous AIR FRYER?

Air fryers are a route to making and enjoying fried foods without the adverse health effects of oil-fried foods. Air-fried foods have a lower fat content than deep-fried foods, which means they may be more healthful. However, I believe that this cooking method should not to replace traditional, healthful methods of preparing foods, such as roasting and grilling.

Air fryers work by circulating hot air around a food item to create the same crispiness as in traditional fried foods. Air fryers accomplish this by removing high-fat and high-calorie oils from the cooking process. So, this is a good thing. But, there are critics who state that air fryers can create harmful cancer causing compounds of which more research should be done.

Air fryers are capable of making foods that are healthier than deep-fried food, but please keep in mind that fried food is still fried food!

PS-My mom returned it! LOL!

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

Healthy Carbs 2020

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:

Cauliflower- It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
Cabbage- As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer.
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.
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.
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.
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.
Asparagus- Raw or cooked it provides lots of rich vitamins that help fight against certain types of cancer.
Kale- It's loaded with antioxidants, including quercetin and kaempferol.
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.
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

Happy New Year 2020

Wishing everyone a happy and healthy New Year!

Happy Holidays!

Wishing everyone a happy and healthy holiday!!!

Shopping for Diets

Everyone is shopping for holiday gifts. The stores are buzzing with sales, holiday gift pop-up stores are daily, and online orders have overloaded the internet. And similarly, I have also noticed people shop for the best way to lose weight- especially as holiday festivities lead to more sweets and cocktails. 

Here are a few “diets” that I have heard of (maybe you have too?). Are they to good to be true? 

1. The Military Diet. As a little girl I loved the movie Private Benjamin with Goldie Hawn. It wasn’t that I wanted to join the army but I loved the hard training (albeit hysterical) that she endured. So, why wouldn’t I want to sign up for the “Military Diet”. It sounds like a way of life. Well, here’s the hard facts. It has nothing to do with the military. Rather, it is a strict, short-term plan that requires drastically reducing your caloric intake. The restrictions work over a three-day period, and then you take four days off from the diet. And there is no exercise involved. Instead of military-based nutritional practices, the Military Diet requires persistence when the going gets tough. There are numerous risks associated with such restrictive diets, including gaining all the weight back — and then some — once you’re finally done with the program. This “fad diet”  puts you at risk for regaining weight that is lost from muscle and water in particular. 

2. The Gluten-Free Diet. A diet without gluten is used to help alleviate symptoms of celiac disease, an autoimmune condition that affects nutrient absorption and prevents the digestion of gluten. Many people are going gluten free (despite not having this or other similar health conditions that necessitate eliminating gluten). If your body doesn’t react negatively to gluten, it’s simply not necessary to avoid it. There’s no need to swear off any one food to gain better health or promote weight loss when it’s not medically necessary. More importantly, there is no scientific evidence that avoiding gluten will lead to weight loss. Some people who go on a gluten-free diet will lose weight, but usually that’s because they’re cutting out foods like cookies, cake, and pasta — foods containing gluten that are also high in calories. 

3. The Body Type Diet. We all have different body types and there is not a one size fits all diet. For example, a person who is long and lean may eat pasta and pizza without ever gaining weight. But, is this healthy? The body type diet does not have rigorous scientific research supporting its use; therefore, there’s no proof it will result in weight loss or any health benefits.

I believe that “fad diets” don’t work. Rapid weight loss is not sustainable and quick weight loss diets are not healthy, and the weight is likely to rebound when you begin eating normally again. So, looking for the “perfect diet”?  believe that a more realistic approach to weight loss is achieved through a balance of healthy carbs, lean protein, and healthy fat for every meal coupled with an exercise routine that you enjoy!

Vitamin D

We are in the thick of holiday season as we go from Thanksgiving to Christmas and Chaunkah and ahead to New Years. My head spins with holiday music in the background and everyone rushing around to parties and shopping for gifts to give to their families and friends. And yet I must remind myself to slow down just a bit and enjoy the music. As we all turned back the clocks a few weeks ago, the sun went down early and it meant winter was around the corner and so was colder weather. I love this change in the day. To me the shorter day light gives me more time at home to nest (and forces me to slow down). I love snuggling down to make a homemade meal or read a good book or even catch up on magazine issues that have piled up (yes, I am still a subscriber to print media!). But the lack of sunshine also means I may need more vitamin D. Vitamin D is known as the “sunshine vitamin” because it’s produced within the body when the sun hits the skin. Lack of vitamin D is a problem because the vitamin can help the gut absorb calcium, which ultimately promotes strong and healthy bones. Vitamin D is also helpful in reducing inflammation and boosting immune function and cell growth.

The National Institute of Health recommends adults need 600 international units (IU) of vitamin D each day (800 IU if you’re over age 70), which can be sourced through sunlight, diet, or supplements.

There are foods that are rich in vitamin D such as fatty fish, such as salmon, tuna, and mackerel; fortified milk and other dairy products; fish liver oils; and egg yolk. And vitamin D is naturally found in mushrooms.

But, it is hard to get all of the vitamins you need by diet and sunlight is not always reliable. And so many people turn to supplements in chillier months of the year when cold and dark days limit time spent outdoors. I would suggest that you consult your doctor to find out more information about the recommended dose of vitamin supplements.

And for more information on what foods to eat contact me at rachel@livehealthynyc.com

Intermittent Fasting

As the holiday season is full swing, I have been hearing alot of chatter about Intermittent Fasting (IF). And I wanted to learn what it was all about.

Here is a brief summary of IF: The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there. Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.

But there is not just one correct method for how to fast. In fact, there are many different variations of intermittent fasting that are used around the world. Each follows a different eating pattern that is often strictly adhered to in order to achieve physical or even spiritual results.

Here are a few variations of IF:

1. Eating only every other day. On fasting days, some eat no food at all and others eat a very small amount, typically around 500 calories. On non-fasting calorie days, eat normally (but healthfully!)

2. Eating only fruits and vegetables during the day and then eating one large meal at night.

3. Fast for 16 hours everyday and limit your eating to eight hours. Most often, this simply involves not eating anything after dinner and skipping breakfast the next morning.

4. Pick one or two days out of the week in which you fast for 24 hours, then eat nothing from dinner one day until dinner the next day. On the other days, you should have normal calorie days.

5. For five days of the week, you eat normally. For the remaining two fast days, you should restrict your caloric intake to between 500–600 calories everyday.

Here are some benefits of IF:

1. Promotes weight loss

2. Reduce inflammation

3. Improves blood sugar

4. Keeps your heart healthy

5. Protects your brain

6. Decreases your hunger

There are certain groups of people for who IF is not recommended. So, talk to your medical doctor to see if this is something for you.

Here’s what I think is a sensible approach to living a healthy lifestyle:

1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).

2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.

3. If you want, consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed). And avoid snacking or eating at nighttime, all the time.

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

Healthy Thanksgiving Swaps

Every year for Thanksgiving, our family has the same meal (and it’s not light in calories). But this year I am adding a few healthy dishes for our friends and family to enjoy.

Here is what I will be cooking (aside from the traditional turkey which I let my mother-in-law reign over):

Healthy butternut squash. I will roast these fall root veggies with a touch of olive oil and a pinch of sea salt. I will add the roasted squash to my spinach salad with some fresh pomegranate seeds and toasted walnuts and a maple vinaigrette.

I love mashed potatoes but I love mashed cauliflower more! It’s easy and tasty! Here’s a healthy recipe. Click here to find out how to make it.

String beans and brussel sprouts are always on my table but usually they are loaded in butter (as Julia Child’s said “butter makes it better”). But, this year we are going heart healthy. Click here for brussel sprouts recipe (and feel free to add balsamic vinegar after cooked). And click here for a healthy string bean recipe.

What about dessert? We usually take a break from the meal and before dessert we often take a walk around the block (a great way to digest the meal). But, we do not skimp on dessert as everyone in my family usually wants the traditional pies with fresh whipped cream and cookies and ice cream. Luckily I am not tempted as I am not really a pie person and I usually just want a cup of hot tea and some sliced apple (did you know that apples are loaded with fiber and are great for your digestion) and that tastes just as good to me!

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

Morning vs. Night to Workout

I am often asked is it better to work out in the morning before you start your day or at night after your day is complete? Well, I think it all depends on what one prefers. I don’t think there is one right  or wrong time of day to exercise. Here are some of my thoughts about this question.

1. Energy Levels- My morning workout is equivalent to my first cup of coffee I get an energy boost, it kickstarts my metabolism, it wakes me up, and it gets me going for the day. This is my optimal time of day to exercise. On the other side of the coin, if you need that 4pm cup of coffee, working out in the afternoon or evening will give you an energy boost.

2. Food for Fuel- Some people report that they prefer to work out in the morning, pre-breakfast as they don’t like to work out on a full stomach. Others need to have fuel in their tank and so they prefer to work out later in the day.

3. Work out for your Mind- I obsess over certain things in my life. And working out is one of my obsessions. So, if I work out first thing in the morning, then I can check it off my “to-do” list and I have one less thing to obsess over. On the other hand, some people feel that working out at the end of the day is a great stress reliever so they would rather do it later. 

But, no matter what, the best time for a workout is whenever you can fit it into your crazy schedule. I have to admit that there are times either when traveling or an early school meeting, that I feel pressure to workout either in the early morning hours or later in the day.  But I have come to realize that the extra sleep, the extra time, and the extra rest I get, is more beneficial than trying to fit in my workout. And I know I will find the time the next day to work out. 

Be Happy

I am proud of the lines on my face near my mouth. They are there because I smile. I am always telling people to smile more. Not only does it brighten up your own face but it makes those around you smile too. I believe smiling is contagious.

Not always feeling so happy? You are not alone. But did you know that science proves that you do have the power to change your outlook on life. Here are a few easy steps to happiness:

1. Exercise- exercise can help alleviate symptoms of depression. Any physical activity counts—running, indoor cycling, yoga, dancing—as long as you break a sweat. Even a brisk 20- to 30-minute walk will help.

2. Leafy greens- eating dark, leafy greens such as spinach and kale are rich in folate, which is linked to a decrease in negative moods and depression because it helps produce dopamine in the brain (the feel good receptor).

3. Flowers- buys some flowers for yourself! Did you know that keeping fresh flowers at home does wonders in keeping away anxiety and negative moods.

4. Open your shades- Let the sunshine in! The simple act of letting in some sunlight can brighten your mood. When your workspace or living area is brighter, you tend to feel happier too.

5. An apple a day keeps alot away! Eating a carb (and a healthy one such as an apple) for an afternoon snack helps to improve your mood.

Click here for a great recipe featuring green leafy spinach and apples!

These are only a few ideas that I have towards helping you to feel good! For more ideas, contact me at rachel@livehealthynyc.com

Anti Inflammation Diet

Everyone talks about inflammation. But what is inflammation and how do we prevent it? And what foods should we eat to combat inflammation?

Here’s a quick explanation: Inflammation is your body's way of protecting itself from infection, illness, or injury. Classic signs of short-term inflammation include redness, pain, heat, and swelling. On the other hand, long-term inflammation often occurs inside your body without any noticeable symptoms. This type of inflammation can drive illnesses like diabetes, heart disease, fatty liver disease, and cancer.

But, what foods should we eat? Here is a list of foods to AVOID:

• Sugary beverages: Sugar-sweetened drinks and fruit juices

• Refined carbs: White bread, white pasta, etc.

• Desserts: Cookies, candy, cake, and ice cream

• Processed meat: Hot dogs, bologna, sausages, etc.

• Processed snack foods: Crackers, chips, and pretzels

• Certain oils: Processed seed and vegetable oils like soybean and corn oil

• Trans fats: Foods with partially hydrogenated ingredients

• Alcohol: Excessive alcohol consumption

Here’s a list of foods to EAT:

• Vegetables: Broccoli, kale, Brussels sprouts, cabbage, cauliflower, etc.

• Fruit: Especially deeply colored berries like grapes and cherries

• High-fat fruits: Avocados and olives

• Healthy fats: Olive oil and coconut oil

• Fatty fish: Salmon, sardines, herring, mackerel, and anchovies

• Nuts: Almonds and other nuts

• Peppers: Bell peppers and chili peppers

• Chocolate: Dark chocolate

• Spices: Turmeric, fenugreek, cinnamon, e

• Tea: Green tea

• Red wine: Up to 5 ounces (140 ml) of red wine per day for women and 10 ounces (280 ml) per day for men

Eating whole foods which include a balanced diet of whole grains, lean protein and healthy fats, moderate consumption of alcohol, regular exercise and a good night’s sleep should help to prevent and also battle inflammation. It has been shown that by following an anti-inflammatory diet can lead to improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders. It can also decrease the risk of obesity, heart disease, diabetes, depression, cancer, and other diseases. As well, your energy and overall mood will improve with good health!

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

Haloween

Halloween is one of those holidays you either love or hate. I always loved to dress up and I remember as a little girl trick or treating around the neighborhood with my friend and sitting on her kitchen floor counting our candy. I can’t remember what I did with all of the candy- I think we traded with each other and ate most of it. I am certain that my parents didn’t feel the same way about candy as parents do today when it comes to our children’s health. They weren’t negligent, the stats for obesity and type 2 diabetes just didn’t exist quite the way they do today. According to the CDC, childhood obesity is a serious problem in the United States putting children and adolescents at risk for poor health. Obesity prevalence among children and adolescents is still too high. This isn’t a reason to ban Halloween, but it is a reason to be mindful about how much candy they can have on this holiday.

As a parent, I have thought of creative ways to get my kids to not eat their entire bag of treats. I have traded money for candy or small toys as well as given away bags to the dentist office. But these ploys can backfire and send the message “wow, this candy must be really worth something if mom is going to trade it in for cash!”

Yes, my kids ate candy on Halloween but if they never over did it. They knew that there is nothing worse than a candy induced stomach ache! I told them that they could save some candy for later and that I wouldn’t take it away. I have found the making candy off limits only makes them want it more. So teaching balance and useful limits rather than authoritarian restrictions were the real tricks for this holiday.

Want to make your own healthy treats for your friends and family. Click here for this delicious pumpkin cookie.

Foods to Feel Energized

I was standing in line at the supermarket. I overheard the cutest conversation between a toddler and his mom. “You know you are what you eat. Ms. Roth told us this today. So I am going to eat fish and swim across the ocean because I can”. He’s on the right track, I thought!

Fish, a “superfood” is a healthy, high-protein food, especially important for its omega-3 fatty acids, which are essential “good” fats that our bodies don’t produce on their own. Raw nuts and seeds also make up an important part of a healthy diet. They help you reach your recommended intake of protein as well as count toward your daily fat allowance. And fruits and vegetables provide you with rich nutrients that help to fight against many diseases.

But, I would bet that there are other “superfoods” that you may not be as familiar with and they will give you more energy, good skin and boost your energy levels too. So, what are they and how do they work? Here are a few that make the top of the list:

MACA POWDER- This is a complete protein and rich in calcium, magnesium, potassium, vitamin C, and other essential vitamins and minerals. It provides an energy boost, but it's not a stimulant (like caffeine), so it won't leave you jittery and anxious. Maca’s radish-like root is typically dried and ground into a powder that has a caramel, or malty, flavor. You can find it online, in health food stores, and even in some supermarkets. Maca adapts to what the body needs and has a balancing effect. As a result, it helps to maintain equilibrium and balance stress levels. It may alleviate symptoms of depression and anxiety as well. Maca may also help with hormone balance. Research has found that it can reduce hot flashes and night sweats in postmenopausal women. It can also help manage PMS symptoms. So, how do you use it? You can drink it warm made with your favorite nut milk or sprinkle some into your morning coffee. You can also make an iced-maca or add it to your smoothies or your granola. Just a word of caution, use ¼ to ½ teaspoon at first so you don’t overwhelm your digestive system.

CACAO POWDER- Not a hershey’s chocolate bar, cacao (or cocoa) powder is a by-product of the dried, fermented seed from the fruit of the cocoa tree. It's what gives chocolate its distinctive taste, although cacao itself isn't naturally sweet. Research has shown that cacao can help protect the aging brain, protect nerves from inflammation and injury, and help lower blood pressure and heart disease risk. It is easy to incorporate cacao into your diet by adding it to smoothies, desserts and nut butters.

CHIA SEEDS- These tiny but mighty seeds are high in fiber, vitamins, minerals, and antioxidants, including omega-3 fatty acids associated with preventing heart disease. Chia seeds show promise in treating diabetes, high blood pressure, inflammation, depression, anxiety. Chia seeds are considered a complete protein and their high fiber content can help you stay regular and might keep you feeling full longer, staving off hunger between meals. I love to add them to smoothies, cereal, and juices for a fiber and nutrient boost. Click here for a great chia seed smoothie.

These are only just a few “SUPERFOODS” that will help you to feel great all over. Of course there are many more and for more information and to learn how to feel your best self, contact me at rachel@livehealthynyc.com

Is Over 50 Over the Hill?

Just last week, Jane a 52 yr old female, went to her doctor for her yearly medical exam. She told her doctor this: “I want to feel better, have more energy and hopefully even add years to my life? I feel good, but not the same as I did when I was “younger”. Can you write me (or send an e-script to my pharmacy) for a daily pill”? The doctor answered her point blank- “the prescription is not a magic pill, it’s a daily dose of exercise”.

A funny thing happens on the way to 50 and beyond: Your body doesn’t respond to exercise as it did earlier in your life. Life takes hold and sometimes (more than we like to admit) fatigue takes over, your muscles and joints ache more and even injuries seem to happen with greater frequency.

This is not meant to depress anyone who is reading this. This is life. And unfortunately, it’s not your imagination. It happens to the best of us as a natural consequence of aging. It just means that we have to work a bit harder to stay healthy.

Believe it or not, regular exercise helps prevent or manage many health problems and concerns, including: Stroke, Metabolic syndrome, High blood pressure, Type 2 diabetes, Depression, Anxiety, Many types of cancer, Arthritis and Falls. It can also help improve cognitive function.

Ok, so what’s the game plan? It’s not really as daunting as you may think. Infact, I bet you can even have some fun with this. I know how you love challenges, so take this opportunity of aging gracefully with pep and determination to be your best healthy self.

1. STRETCH- I use to think this was a waste of time. But, now I know better (with age comes maturity!). Staying flexible becomes more important as you age. Stretch slowly to ensure you don’t pull something. Warming up before a workout increases circulation, raises your heart rate and body temperature, and prepares your muscles for exercise and increases joint range of motion.

2. STRENGTH TRAINING- Sadly, muscular strength declines with age, BUT, the positive side is that strength training is key for maintaining strength and preventing muscle atrophy at 50-plus. Did you know that muscle burns more calories at rest than fat? Therefore, when you increase strength training you are also burning calories and you are increasing your muscle and bone strength which can help to prevent falls and fractures. Equally important is core strength and balance exercises. Pilates and certain kinds of yoga for working on balance and core strength at 50-plus, which will help support and protect your spine and may help prevent a future fall.

3. EXERCISE IMPROVES MOOD- A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem. And this is the success to it all, the magic pill that everyone wants.

For more information and healthy lifestyle coaching, contact me at rachel@livehealthynyc.com

Healthy Cookie

Do you ever just want a cookie? But not the guilt? If you are saying YES then here’s the cookie for you! And you don’t have to be a baker- it’s so easy to make! I am calling it a BREAKFAST COOKIE. But trust me, it’s for any time of the day or nite!

1/2 cup rolled oats

1/2 cup applesauce or mashed banana

1/4 cup almond or cashew butter OR allergy-friendly sub

1/2 tsp pure vanilla extract

1/16 tsp salt

2-3 tbsp mini chocolate chips or sugar free chocolate chips

2 1/2 tbsp freeze-dried raspberries OR 2 tbsp dried fruit

optional add-ins, such as chia seeds, shredded coconut, etc.

Preheat the oven to 350 degrees. Mash the applesauce or banana with the nut butter until smooth, then stir in all other ingredients until well-combined. Shape into cookies and bake on a greased cookie sheet for around 15 minutes. Let cool 10 minutes before removing from sheet. This makes 18 mini cookies or 10-12 bigger cookies.

Happy Rosh Hashana

Wishing you a sweet and healthy New Year!

Salmon

Salmon is my favorite food! It is so versatile (can be smoked and sliced and eaten on a bagel or it can be grilled or baked and probably a dozen other ways that I haven’t even thought of!). It is loaded and packed with protein and essential omega-3 oils. The health benefits of salmon include cardiovascular health; reduced risk of cancer; improved cognition (the omega-3 fatty acids increase the efficiency of brain functions, improves memory and keep it active during long working hours. In addition, these fatty acids protect the nervous system from damage related to aging, acts as an antidepressant, relaxes the brain, and helps in treating Parkinson’s disease); bone and joint protection; healthy skin (owing to high concentrations of omega-3 fatty acids, salmon can reduce inflammation, reduce pore clogging, and erase fine lines and wrinkles); better vision; and efficient metabolism. Lastly, salmon is also known to be a brain food for children and a calming food for those with ADHD.

So, why wouldn’t you want to include salmon as part of your diet!

For those of you who personally know me, this won’t come as a surprise: when I don’t know what to cook for dinner salmon is my “go-to”. Here are a few of my favorite healthy and easy recipes.

1. Missing the summer months and need an excuse to still eat summer corn? I love bbq salmon with corn relish. Click here for the recipe!

2. Burgers aren’t just for meat eaters! Have you tried salmon burgers? They are deicious and easy (I cheat and buy the salmon burger directly from my local fish store, but you can make your own as the recipe suggests). Click here for the recipe. Serve with a yogurt dill or mustard sauce!

3. I never get tired of salmon teriyaki! I have been marinating my salmon with a combination of apple juice and teriyaki sauce. Click here for the recipe.

There are so many healthy ways to eat salmon and if you want more suggestions contact me at rachel@livehealthynyc.com