Healthy Holiday Eating Tips

I have always loved the holidays! There has always been joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, this year, the holidays have a different feel. Yes, COVID has changed us. So, rather than dwell on all the way this year’s holidays are not the way they once were, let’s think forward. Everyday I try to find something that I am grateful for. During these challenging times, the art of practicing gratitude has the power to diminish one’s sress and boost one’s positivity. 

So, how can you enjoy the holidays and still be together? With friends and family “pods”, and groups on Zoom, we are still keeping in touch and keeping connected. The abundance of foods and drinks are in overdrive in many homes (while the bounty paper towel, lysol spray and purell hand sanitizer are still hard to come by). When it comes to food and drinks, I have not met one person who does not struggle with food guilt during these times. So, here are five ways to indulge in the season without too much guilt.

1. Never Go to a Zoom Party Hungry

Don’t save up your calories for a party. If you go to a party hungry, I guarantee your judgment will be off. You will eat more food than you want to. So, have a snack before the festivities, maybe a slice of turkey and some carrots and hummus, or an apple with a small handful of unsalted mixed nuts.

2. Exercise and Move More

Just do something, any type of exercise will do, even if it’s just for 30 minutes. Don’t underestimate the power of movement. Even mild exercise will keep you healthier. Walk more. Spend less time sitting on the couch. Do some sit-ups, squats and leg lifts or other bodyweight exercises while watching your favorite Netflix. Drink water. You are probably eating more foods with salt and consuming more alcohol around the holidays, so it’s even more important to keep your body hydrated.

3. Practice Portion Control

Remember to practice portion control! You don’t have to try everything. Take your favorites. If you can, follow the USDA MyPlate guidelines, and try to make sure more than half of your plate has some veggies on it. It’s okay to say, “No, thank you, maybe later.”

4. Edit Your Day

Deprivation can fuel desire. Instead of dwelling on all the holiday treats you shouldn’t have, edit your choices. Eat one cookie instead of three. Plan healthy meals. Decide what to eat less of, more of, or what to cut, but take it day by day so controlling what you eat is more manageable.

5. Ask for a Fitness-Related Gift for the Holidays.

There are so many cool fitness gifts available. And where the mind goes, the body follows. Wherever you are on your fitness journey, love and appreciate your body for all that it can do. Enjoy the holidays for what they are—a time to celebrate the people in your life and all of life’s blessings—and that includes YOU.

Friendship Vitamin

I am a big proponent of eating the right foods, staying hydrated by drinking plenty of water, daily exercise and making sure your body is well rested in order to perform at its best. All good ingredients for healthy living. I am also an advocate of taking supplements in case your diet does not provide you with all that your body needs. And I try my best to live this way. But, the most important vitamins that should not be overlooked is Vitamin F, for FRIENDSHIP.

There are a number of studies that highlight the importance of friends and good relationships to your health. Good friends are good for our health. Close friendships help to strengthen our immunity, keep our stress levels low, improve our self-confidence, increase our happiness and boost our overall health.

We have noticed that the way we spend time with our friends has changed over the past few months. I still find it odd when I greet my friends and not give a hug or a kiss. But, the true joy of seeing my friends (whether in person for a socially distant walk, a drive by or sitting on a bench in town or the park) is just the nutrient that I need. I am so thankful for the friends in my life! Continue to take care of yourself during these unprecedented times and reach out to your friends and making sure you are available for them to reach out to you!

Sign up to be a part of this Workshop

Three Session Workshop- Navigating the Holidays in the Age of Covid

I am re-posting this email as you really want to take advantage of this three session workshop.

The holidays are upon us faster than we can believe. It seems like just a few days ago that our country went into total lock down as the COVID-19 pandemic descended onto our nation. And yet last March when all of this began, was 8 months ago. As individuals and collective members of society, we have all had to make major changes and adapt to a new way of being. Our daily activities changed as we had to learn to stand 6 feet or more apart from our friends and neighbors, wear masks, and carry hand sanitizer in our pockets. We had to adapt our behaviors to places that we frequented, to the way we conducted business and to the way schools educated. The familiar became very unfamiliar. Additionally, holidays and celebrations took on a new facade through the internet as “zooming” was how we made plans to see everyone. This past year has been so challenging and we have all felt like we have wanted to wake up from this crazy nightmare. The reality that we are living through a pandemic is surreal at best.

And now as the seasons change, and we have been living our lives, the pages on the calendars turn ever so quickly, and again we have to find ways to handle this “new normal” as we approach the holiday season.

Ellen Westrich (a wonderful friend) and clinical psychologist who has a private practice in Manhattan, and I, have teamed up to create a three session workshop that will provide both practical and emotional strategies to help you approach the holidays. We will give you solid strategies and tools to help you navigate this holiday season, and provide you with a space to explore and discuss your feelings. Together, through a zoom format, we will be talking about food, family, exercise, with the goal of helping you find ways to manage stress so that the stress doesn’t manage you.

Some of the key topics we will address during these sessions will be:

· Negotiating the holidays in the context of relationships with family and friends

· Integrating health and wellness into our daily routines

· Identifying stressful triggers that contribute to emotional eating

· Mobilizing your inner resources to maintain your emotional and physical well being

Each of the three sessions (NOVEMBER 5,12, 19 AT 11AM) will be 50 minutes, with a structured format and plenty of room for open discussion. There will be a cost of $75.00 for all three session workshop. Additionally, we will be donating a portion of the fees to Friday’s Soup Kitchen in NYC.

If you are interested in joining this group, or learning more about it, please contact Dr. Ellen Westrich at ekwestrichphd@gmail.com, or Rachel Graham at Rachel@livehealthynyc.com.

Hacks for Ordering Takeout

I am often asked what to order from takeout. Since it’s getting a bit too cold to eat outside and indoor dining is limited, takeout and delivery are the COVID way to dine these days. How do you eat healthy when you order in?

1. Japanese- Start your meal with miso soup. Did you know that fermented foods like miso benefit weight loss. Ordering sashimi (no rice) is a healthy option. And hand rolls or cut rolls made without rice are always a good idea. Rolls wrapped in cucumber are a healthy trend! It’s easy to get a salad with dressing on the side or edamame for your veggie. If you feel like a hot dish, teriyaki chicken or fish is healthy but substitute the white rice for brown rice. Stay away from tempura even if it’s shrimp and veggies as it’s fried.

2. Chinese- I am never really a fan mainly because there is so much salt and it's mostly heavily pan sauteed with oil. But if you have a craving, the best way to order is always steamed with sauce on the side. I usually get tofu and veggies steamed. 

3. Italian- I love a good piece of salmon and sauteed spinach or broccoli. Tomato sauce is healthy but stay away from heavy cream sauces. Rather than ordering a full order of pasta opt for a half order as an easy way to limit the hefty portion that they deliver. Stay away from everything fried (eggplant parmesan or chicken milanese are no-no’s). Ordering meatballs (no pasta) and a veggie are a healthy carb-free way order too. And if you're in the mood for pizza, try thin crust with a veggie style topping. When placing the order, tell them to leave out the bread in the delivery.  

4. Mexican- It's totally possible to indulge in some delicious Mexican dishes without packing on the pounds. One tip: don't eat the side of tortilla chips (in fact, like the italian bread that you tell them to leave out the bag, ask them to leave out the chips). Chicken or veggie fajita are a healthy low fat dish to order. And guacamole and salsa are perfect dips to have. Whole beans (as opposed to refried), could be one of the healthiest things on the menu. The fiber in beans lowers cholesterol and helps make you feel full, making it a winning dish! 

5. Greek- Middle Eastern restaurants are great go-tos for times when you want a healthy meal that's low on the meat and packed with veggies. Hummus is a great healthy food that is made from chickpeas, ground sesame seeds, and olive oil. It is packed with fiber, protein, and healthy fats. Keep the pita out of your take out bag and be sure to ask for pre cut veggies. Greek salads are tasty and healthy but be sure to ask for the dressing on the side. A piece of grilled fish or chicken will go nicely on top.

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

Group Zoom

Three Session Workshop- Navigating the Holidays in the Age of Covid

The holidays are upon us faster than we can believe. It seems like just a few days ago that our country went into total lockdown as the COVID-19 pandemic descended onto our nation. And yet last March when all of this began was 8 months ago. As individuals and collective members of society, we have all had to make major changes and adapt to a new way of being. Our daily activities changed as we had to learn to stand 6 feet or more apart from our friends and neighbors, wear masks, and carry hand sanitizer in our pockets. We had to adapt our behaviors to places that we frequented, to the way we conducted business and to the way schools educated. The familiar became very unfamiliar. Additionally, holidays and celebrations took on a new facade through the internet as “zooming” was how we made plans to see everyone. This past year has been so challenging and we have all felt like we have wanted to wake up from this crazy nightmare. The reality that we are living through a pandemic is surreal at best.

And now as the seasons change and we have been living our lives, the pages on the calendars turn ever so quickly and again we have to find ways to handle this “new normal” as we approach the holiday season.

Ellen, a wonderful friend and clinical psychologist who has a private practice in Manhattan, and I have teamed up to create a three session workshop that will provide both practical and emotional strategies to help you approach the holidays. We will give you solid strategies and tools to help you navigate this holiday season, and provide you with a space to explore and discuss your feelings. Together, through a zoom format, we will be talking about food, family, exercise, with the goal of helping you find ways to manage stress so that the stress doesn’t manage you.

Some of the key topics we will address during these sessions will be:

·     Negotiating the holidays in the context of relationships with family and friends

·     Integrating health and wellness into our daily routines

·     Identifying stressful triggers that contribute to emotional eating

·     Mobilizing your inner resources to maintain your emotional and physical well being

Each of the three sessions (NOVEMBER 5,12, 19 AT 11AM)will be 50 minutes, with a structured format and plenty of room for open discussion. There will be a cost of $75.00 for the three session workshop. Additionally, we will be donating a portion of the fees to Friday’s Soup Kitchen in NYC. 

If you are interested in joining this group, or learning more about it, please contact Dr. Ellen Westrich at ekwestrichphd@gmail.com, or Rachel Graham at Rachel@livehealthynyc.com.

Instagram Live

I am excited to share that on WEDNESDAY OCTOBER 21, 2020 I will be going “live” on Instagram at 12pm with JulieD.

Who is JulieD? Let me tell you who this amazing woman is! 

In the wake of a global pandemic, long time Soul Cycle instructor JulieD set out on a mission to make exercise and overall wellness accessible through nothing more than a smartphone. Pulse: by JulieD is a completely virtual lifestyle and fitness brand dedicated to teaching users new ways to work on themselves. So, go on your instagram and follow her @juliedsoul

Now more than ever we need to find ways to motivate ourselves to a healthy way of daily living. It’s not enough to just have one good clean meal or take one walk, but we need to establish a ROUTINE. Come join us on WEDNESDAY OCTOBER 21ST (you can see it LIVE, or replay it at a time in your day when it’s convenient), as I share my secret ingredients for living a healthy lifestyle.

Zoom

The other morning I had an invitation to be on a “zoom” call, the new way we all interact with each other. I was invited by the organizer Stacey Kotler who blogs about everything and anything you would ever need to know (send her an email in order to get in her  “Stacey’s Circle”  stacey.kotler@gmail.com and you will receive her newsletters which are fantastic). And Rachel Levin who is a stylist and who can clean out your closet with you and help you to make room for what you actually need (rachellevinstyle.com). Together we shared helpful tips and answered relevant questions to a full zoom audience. 

Here is a brief snapshot of what I shared: When I think about healthy living, I believe there are a few basic ingredients that we all need in our lives (to me these are the building blocks for healthy living).

1. Healthy clean eating. When our country went into lockdown, we all stocked up on grocery items that we thought we would never see again, from mac n cheese, to canned goods, and bags of snacks and frozen foods and cereals. Some of the items we knew to be healthy and other items we purchased for the novelty of having a sugar cereal in our home. And no matter how big or small your home was, our kitchens became the meeting room for daily breaks. As a result, I received a number of calls for help as many had gained the “quarantine15”. You were not alone if you ate mindlessly as a result of the unnerving stress of COIVD. I suggest that after you finish reading this newsletter, please take a few minutes to go through your fridge and pantry and give away the excess foods. Stacey’s Circle has a relationship with Heart of the Hamptons a local food pantry. Or find a food pantry in your local town. They all need your help!  And once we’ve cleaned our pantry and fridge, let’s stock up on healthy granola, fresh fruit and veggies and hummus and water rather than juice and soda. Having foods that are healthy allows you to binge and not feel bad about it later. 

2. Meal plan and meal prep. We all know that what we put into our bodies is so important. And planning what you will eat helps you not go astray. If you want to lose weight, it's important to think about the meals for the day so that when hunger and possibley boredom kick in, you can have a healthy option. Likewise, if you want to gain some weight, you need to think of the right food combinations to eat. Planning meals for the days and the weeks, allowing for healthy flexibility is important to healthy living. 

3. Daily exercise. Set your intentions. I like to do this the night before. I think about what tomorrow will look like (what do I have to do) and more importantly, what I want my day to look like. I always start my day with some form of exercise. Pre-COVID I was an avid gym goer. When COVID closed the gyms I had to make other arrangements. I bought some weights, some bands, a jump rope, a bosu ball and a mat and made some space in my home (actually in my outdoor shed) for my new routine. Now, I love my outdoor workouts more than I ever thought! Some of my friends and clients purchased online pilates, yoga and other fitness classes. Others began socially distant walking groups. Whatever it is that makes your heart beat and your muscles toned, do something. This is a combination of both motivation and discipline. Capture your motivation and discipline yourself to do it every day or as many days as you can handle and work your way up to a daily routine. I encourage you to find a time that works for you on a regular basis. It could be mornings, afternoon lunch break or before dinner. There is no right or wrong time to put exercise into your day or night.

4. Clean out your mind. Make time for yourself. Find something that you enjoy doing that is separate from work. Maybe it’s going for a walk around your neighborhood or an excursion to the park. Maybe it’s a bike ride or just finding a nice place to read a novel. Or maybe you have an interest in drawing or crafts. There are plenty of ways to take time for yourself. So, I encourage you to think about ways you can take time for yourself and maintain your social connections, and how you can best implement your own self care time. When we spend time taking care of ourselves it allows us to be able to take care of others in a calmer healthier way. 

5. Sleep- this is a key ingredient and one that often gets overlooked. Sleep is the most restorative vitamin we can take. We are so tuned into our ipads, phones and computers that we forget to shut down. We are always hearing about ways to limit screen time for our children, but we need to practice what we preach. Think about ways you can relax at night. Maybe it's a warm bath, a cup of herbal tea, giving yourself a foot massage or mediating.

And lastly, drink water- we need to hydrate even when we think we are not thirsty.  A rule of mine is drink at least half your body weight in ounces. I always carry a bottle of water with me. 

And for more ideas to live healthy, contact me at rachel@livehealthynyc.com

Healthy Snacks

During this COVI-19 pandemic, while we were in lockdown, in my house cooking became a major activity. Not just for making meals but for baking snacks. Snacks are defined as small amounts of food eaten between meals. Some fitness trainers and nutritionists say snacks are essential for both weight loss and maintaining weight. But is snacking actually beneficial for health and nutrition? I believe there is not one answer- it depends entirely on the individual and his or her needs. 

During these past 7 months, I have noticed that with more people working and schooling from home, snacking is at an all-time high. While snacks may help manage hunger between meals, they may also lead to overeating and weight gain. When thinking about whether snacking is for you, it is important to think about your own nutritional needs, the timing of your daily meal schedule and your own health and fitness goals.  

If you are nodding your head as you're reading this because you have been snacking more and gaining weight, I have some healthy snack options to share with you.

1. Create your own trail mix by combining raw unsalted nuts, seeds, dried fruit, and even dark chocolate. (Tip: Portion into ¼ cup serving sizes). I like to make a big bag and store it for future days. I also like to add some fresh fruit (cut apples or berries) when eating the trail mix right away.

2. Blend a smoothie using frozen fruit with Greek yogurt and milk of choice (Tip: Add some spinach or kale or avocado in for a sneaky serving of vegetables).

3. Make a dip for your veggies using cottage cheese or Greek yogurt with dried spices and herbs. 

4. Create deli meat “roll ups.” Spread meat with low fat cream cheese or string cheese (Tip: Add bell pepper, cucumber, or pickles for a nice crunch).

5. Make homemade hummus- Blend garbanzo beans with lemon, olive oil, and garlic.

6. Slice up some banana or an apple and eat with natural nut butter.

7. Hard-boiled eggs make a quick protein-packed addition to any snack. (Tip: I make a large batch in advance. Hard-boiled eggs with their shells still on can be refrigerated for up to 1 week).

Don’t let this pandemic get in your way! Want to focus on a healthy plan, contact me at rachel@livehealthynyc.com 

Foods to Heal You

When I don’t have enough sleep, my skin breaks out. When I am stressed, my skin breaks out. When I am rested and healthy, my skin looks great. Yes, my skin is a message board for the way I feel. There is a strong link between your body and your diet. And your skin is your body’s largest organ and what you put into it has an impact on how you feel and look. 

It is important to note that everyone’s body is unique and what works for some may not work for others. For example, some individuals can tolerate dairy and eggs while others can not. But, overall, in order to feel better and to look better there are some foods to stay away from (or at least seriously limit) and other foods to enjoy in abundance.

1. Stay away from refined sugar. You are better off enjoying the sweet taste of fruits and vegetables. Once your body “gets used” to fruits and vegetables, you won’t even want a candy bar.

2. Limit alcohol consumption. You know how you feel when you have had one to many drinks. And it shows on your face too. Need I say more?

3. Increase the variety and the amount of vegetables at every meal.

4. Reduce simple carbs and increase whole grains like oats, brown rice and pasta made with whole grains or vegetables.

5. Increase the use of anti-inflamatory spices such as ginger, turmeric and cinnamon.

So, how to incorporate healthy foods into your everyday diet? Here are a few ideas:

• Green breakfast smoothie-  Combine and blend : 2 stalks of kale (leaves only), 1 cup coconut water, 1 cup spinach, 1/2 green apple, 1/2 banana, juice of 1/2 fresh lemon, 2 tablespoons chia seeds, 1 handful fresh mint leaves, 1 handful ice cubes

• Detox Salad- 1/2 red cabbage, shredded, 1/4 white cabbage, shredded, 1 carrot, grated, 1 cup steamed broccoli, 1/2 cup spinach leaves or rocket leaves, 4 walnuts, 1/4 cup fresh spring onions, chopped, 1/2 avocado, sliced, 1/2 cup fennel, sliced, 1/4 cup parsley, roughly chopped, 2 tablespoons mixed raw seeds, 1/2 pear (optional) Dressing Ingredients: 1 teaspoon turmeric, juice of 1/2 fresh lemon, 1 Tablespoon Dijon mustard, 2 tablespoons apple cider vinegar, 1 teaspoon tahini, 1 teaspoon raw honey, Himalayan salt and ground pepper, to taste

For more healthy ideas and ways to keep your skin glowing, contact me at rachel@livehealthynyc.com

Fall is Here!

Even though I feel like I am constantly living in a state of “groundhog day” I know that time is not actually standing still. And while the days are still sunny, the weather is starting to turn a bit cooler and fall vegetables are beginning to sprout. I love the many different foods that each season has to offer! I believe that seasonal food is fresher, tastier and more nutritious than food consumed out of season.

There are so many reasons why eating seasonal is important. Here are a few:

1. Purchasing locally grown foods helps support local farms and maintains farmland and open space in your community.

2. Local food supports the local economy. 

3. Local growers can tell you how the food was grown.

Eating “seasonal” also provides our bodies with nutrients it needs. For example, ever wonder why during the summer you crave watermelon and salads? Well, as we are outside in warmer temps, we are most likely being more active and thirsty as a result from running around. So, it makes sense that foods like watermelon, berries and cucumbers are hydrating. And then when the weather cools down, we probably crave fewer melons and salads. And our bodies gravitate toward warming foods such as vegetable soup, stews, grains, nuts, and avocado (well my body always loves avocado regardless of the season!). When we eat seasonally, consuming fruits and vegetables at the time nature gives them to us, our bodies benefit by becoming stronger, healthier, and happier. 

Here are some great fall fruits and veggies and recipes to add to your table as the calendar moves us forward. Click here for a salad with kale and apples that won’t disappoint you.  Want to warm up your home and heart during the cooler days, click here for a hearty roasted root vegetable stew.  Looking for a healthy sweet. Try clicking on here for this blueberry lemon loaf. 

Want to learn more ways to eat healthy as the seasons get underway, contact me at rachel@livehealthynyc.com I am always happy to hear from you!

Labor Day 2020

Stay healthy this holiday.

Remember to take time for yourself.

Breathe and restore balance into your days.

xx, Rachel

Easy Dinners

Now that both of our kids are away at college, I am having a hard time wanting to turn on the oven or the grill to make dinner for me and my husband. Not because we have lost our appetite, it’s just too hot to cook! We are not the type to eat a bowl of cereal for dinner, we still want a meal. And as summer is coming to a close, we still want to enjoy the delicious flavors of the fruits and vegetables that still scream summer. So, I am cooking what I call “no cook” meals. They are easy and delicious and of course healthy. 

1. Crab, tuna, shrimp or lobster salad in crunchy lettuce wraps. This is easy to make and not alot of fuss. You can either pre-buy the salads or make them yourself with simple ingredients (low fat or vegan mayo, dijon mustard, fresh herbs) and rather then ciabatta bread or a hero, use boston or romaine lettuce to “hold” the salad. I love a side of corn and if you don’t want to grill or boil it you can use your microwave to cook the corn. And any leftover corn can be sliced off the cob and tossed into a salad for another meal.

2. Simple chickpea, avocado, cucumber, tomato and feta salad. I love this salad and found the recipe on a blog called “The Picky Eater”. Click here for the recipe. I would add some fresh watermelon to the salad. Also, while the beans are protein, my husband needs either a meat of some kind. An easy answer is to buy a pre-made rotisserie chicken and slice it off to add to the salad.

3. Cold poached salmon with cucumber salad. If my mother-in-law wrote a cookbook, this would be included. She makes a fantastic cucumber salad that my kids love and she taught me how to poach salmon. Her way of making it isn’t complicated but it’s more intensive than Martha Stewart. Click here for the salmon recipe. And click here for the recipe for the cucumber salad (my mother-in-law uses rice wine vinegar and dilutes the dressing with some water). 

Stay healthy and happy! For more ideas and inspiration, contact me at rachel@livehealthynyc.com

Should You Eat Corn

I have always loved corn- canned corn, frozen corn and corn on the cob. I was saddened to learn that corn was not on the “approved” list. I learned that it was a starchy food with a higher glycemic load, producing frequent, intense blood sugar spikes after it has been eaten (diabetics be aware of this). So, I gave it up. This was a dumb idea. If you find yourself thinking that this may be you too, I encourage you to read on as I reexamined this vegetable. 

Corn has so many health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. While a lot of corn is genetically modified, if you eat it locally, it is fresh from the crop and healthy. And late summer when it is at its peak is the perfect time to enjoy this vegetable.

Want to enjoy corn, do so in moderation. I suggest a good way to do this is to  fill your plate with greens and leafy veggies along with a lean protein.  One of my favorite chefs is Ina Garten- she uses fresh garden vegetables and makes dishes that are always tasty. Click here for a healthy recipe using corn from the farm. 

For more easy ways to enjoy healthy corn, contact me at Rachel@livehealthynyc.com

What to Bring to College

My kids are both leaving for college and so are many others. Hopefully these past few months in quarantine have allowed them to eat healthier and exercise. I know many young adults were busy in the kitchen learning to cook for their families and themselves. As well, many young adults who couldn’t go to the gym or take their usual fitness class viewed online exercise programs to get fit. 

In efforts to keep your kids healthy (yes, make sure they pack plenty of disposable face masks, hand sanitizer and wipes), encourage them to continue to eat healthy and exercise often. Being on their own is not permission to grab-and-go fast food or sit in their dorms snacking on chips.

Here are some essentials I am encouraging students to pack with them :

1. Resistance bands for exercise. You can buy easily on Amazon. Click here for the link. And click here for another link. 

2. Water bottles. It’s so important to stay hydrated and most campuses are “green” and have water filling stations. A great water bottle makes it more enjoyable to drink. You can buy easily on Amazon. Click here for the link. And click here for another link. 

3. Protein bars. I love a snack to lift me through the day and often kids on the go don’t have time to prepare a healthy snack the way they did when they were at home. These bars are easy and satisfying and among the healthiest. Click here for a link. I also love this bar for something that is a bit like a chocolate bar. Click here for the link.  

4. Smoothies. Everyone was making a healthy smoothie during quarantine months. It’s easy to make and tastes great. In college, you need a blender, some protein powder and some fruit. Fruit may be easier to come by than you think- grab a banana or a cup of berries from the dining hall to bring back to your room. The Magic Bullet is really great and no mess (important for dorm life!) Click here for the link for the blender.  While there are many protein powders on the market, I love Jay Robb’s powder. It comes in a variety of flavors. Click here for the link. You may want a blender bottle to keep the shake together once you have made it. Click here for the link. 

5. Snacks. Everyone needs a snack during the day or late night study times. But just be aware that calories, no matter how healthy can add up. So snack mindfully. Want a crunch. Try these fun individual packs and click here for the link. Or in the mood for a cracker, try these and click here for the link. Also, click here for another type of cracker that is loaded with good for you seeds. Want a chocolate chip cookie, click here for the link. I love the combo of nuts and dried fruit when I need a bit of energy, so click here for the link. I love a bite of granola and these hit the spot so click here for the link. Need a chocolate fix? These candies are really “unreal”! Click here for the link.

There are many more ways to stay healthy during the college years. For more ideas contact me at rachel@livehealthynyc.com

Sleeping at Night

Do you ever have trouble sleeping at night? Well, it may not actually be the stress of COVID or the state of the world or even your teenage kids that are making you toss and turn. But, simply it could be the foods that you eat before bed that is the culprit.

Ok, you probably know that pizza and and fries are not the healthiest of choices. Spicy nachos or pints of ice cream will likely leave you feeling bloated and uncomfortable and sleeping won’t be easy. 

Here are a few foods that you should stay away from before sleep.

1. Hard cheese: Cheeses higher in saturated fat such as swiss, cheddar, blue, and parmesan can be challenging to digest, especially when you're laying down. Additionally, laying down too soon after eating cheese can make it easier for acid reflux to happen, causing discomfort and burning in the chest. If you do love cheese, have it earlier in the evening, at least 4 to 6 hours before bed. When my kids were small, and to this day (or night) my family loves a warm glass of milk at night. It really can help you fall asleep as the amino acid tryptophan helps relax you.

2. Dark chocolate: A better alternative to cheesecake, but beware of the caffeine. I am always amazed at my mother-in-law who can have an espresso at the close of dinner.  Some of us are genetically fast caffeine metabolizers, and others are slow metabolizers—meaning caffeine stays in the body longer and has more side effects. Did you know that it takes 6 to 10 hours to eliminate caffeine, so if you want a piece of dark chocolate have it no later than noon to four pm (for a 10 pm bedtime). Unless you're sure you're a fast metabolizer, stay away from the dark chocolatey stuff. Want a sweet? A glass of dark cherry juice with a few walnuts is a good option. This combination provides melatonin to help regulate sleep and promote drowsiness.

3. Hamburgers- Beef is an excellent protein and iron source. But the protein and fat in the typical burger can take a while to digest. For a leaner protein alternative, try grilled chicken or turkey breast, which has way less saturated fat. 

4. Matcha- I love a good hot or iced matcha. But, not at night. Matcha is a powdered form of green tea and has a pretty green color (love all the instagram posts!) and is loaded with antioxidants. The drawback is that it is loaded with caffeine and doesn’t help you to sleep well at night. Try pistachios (green too!) which contain antioxidants, as well as monosaturated fat, protein, and fiber- all ingredients which can keep you fuller longer and keep you from waking up hungry.

5. Snack foods- Foods like popcorn and pretzel and roasted salted nuts are not good for helping one to sleep. After consuming sodium-rich foods, you are likely to be thirsty which makes you drink more before bed and therefore interrupts your sleep with bathroom runs. Need a snack, try an apple and peanut butter (or another nut butter) as this snack will keep you feeling full throughout the night.

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

Thinking about Traveling

August is here, and I am starting to think about driving Maddie (our daughter) to college. We will be driving from NYC to NC. The last time I took a road trip was 32 years ago with Peter (then he was my boyfriend and now he’s my husband) and fast food was our staple as we drove xcross country. This time will be very different! I am already thinking ahead to how we will pack the car (from her bedding to her clothes) and a big part of this 9hr drive will include a cooler filled with healthy foods and snacks. I know I am not the only one with a college age child who will be driving to school this month. And there will be others who will be flying. But however you get to your destination, I hope these ideas will help us all keep healthy and fit.

1. Hard boiled eggs

2. Fresh fruit (apples, bananas, cherries, grapes)

3. Dried fruit and raw unsalted nuts

4. Protein bars

5. Granola

6. Greek yogurt

7. String cheese

8. No-bake protein balls (click here for a great easy recipe)

9. Hummus and pre-cut veggies

10. Pita pocket sandwiches (pack with tuna and spinach and avocado or mozzarella and chicken and basil)

I believe that the healthier you snack and plan ahead, the more you’ll be able to enjoy your trip. When you’re giving your body the nutrients it wants and needs, it will give you the energy and happiness you want and need in order to enjoy your trip to its fullest (and hopefully without too much bickering in the car).

Snacking the Right Way

As we have all been at home during this pandemic, we have a lot of time on our hands that may lead us to stray from our goals of healthy eating. Even for me, it’s easy to wander into the kitchen for an unexpected snack in order to relieve stress or boredom. Snacking- it can be the one downfall for those trying to lose weight. You may actually get hungry post lunch and want something crunchy. You're trying to be “good” so you grab a handful of popcorn but a short while later you realize you are still pretty hungry. That’s common as you need to snack with purpose and there are a few guidelines to the right type of snacks that will actually fuel you. Here is a formula that I have for building a healthy satisfying snack. It’s the 1:2:3 rule for building a perfect snack: 

1. Healthy Carb

2. Healthy Fat

3. Lean Protein

If you have all 3 ingredients in your snack, you will have built a healthy snack that will keep you feeling satisfied.

Here are some examples of snacks you can have:

1. Carrots (celery or pepper) and hummus

2. Apple (or banana or berries or kiwi or mellon) and cheese or nuts

3. Granola and yogurt (or smoothie)

4. Edamame and hard boiled egg

5. Whole grain bread and avocado

Remember to portion out your snack as it’s just a snack and not a meal. As well, stay hydrated- often we think we are hungry when we are really thirsty and our body doesn’t recognize the difference at the time you start snacking. I always keep a bottle of water with me wherever I am. Equally as important as being prepared to snack mindfully at home, when you are out and about, plan for the need to snack. Throw something in your bag that has the 1:2:3 ratio (for example, some fruit and nuts are always a good and easy go-to).

For more information and ways to stay healthy I am here to help! You can reach me at rachel@livehealthynyc.com

Weight Loss Done Right

There is not a magic way to lose weight. It takes work. And it’s constant. Similarly, for those who need to gain weight, it takes work too. This is not meant to discourage anyone. It’s a matter of fact- if you want to achieve goals, you have to set them and work towards achieving them. It’s not about drinking celery juice every morning or eating a breakfast cookie. There are real smart ways to lose weight effectively and I am going to share with you a few simple tips that you must follow religiously in order to achieve your goal.

1. Keep a journal. You bite it, you write it! I have said this often- numerous studies have shown the effectiveness of food journaling for weight loss. And, not just the foods you eat, but write down your thoughts- it is true that our eating habits are usually connected to our emotions — whether we realize it or not. And so when you start journaling you can see patterns in when you eat, what you eat and how you eat (fast, slow, with others, alone, late at nite, etc). 

2. Pick a set time to exercise each day. Exercising consistently at a certain time each day may help you successfully lose weight and maintain weight loss. 

3. Reorganize your plate. There are many different theories out there in the “diet universe” where some say eat more protein, some say eat more fat etc. I believe if you load up your plate with ½ veggies, ¼ whole grains and ¼ protein you will lose weight. Just be careful, potatoes, corn, and peas are starchy vegetables, so they go in the grains category.

4. You don’t have to clean your plate. No matter how delicious it is, eat just 80% and leave back the rest to bring home for the next day. Don’t eat until you are stuffed. Eat until you feel just 80% full.

5. Keep unhealthy foods out of your home. If you can’t see it, you can’t eat it. Instead of chips and cookies, keep convenient and easy-to-prepare items at close reach. Such items include nuts and seeds, precut fruit and vegetables, string cheese, edamame, eggs, salmon, and yogurt. 

There are a few more key “ingredients” to helping you to lose weight- STAY HYDRATED, GET ENOUGH SLEEP, AND DON’T SKIP MEALS.  Your body often tells you what you need, you just have to listen and learn and follow through. When you start to see the success of what you have been practicing you will smile with confidence and know you have taken the right path!

For more information and guidance, reach out to me at rachel@livehealthynyc.com

Anti-Aging Foods

The other morning I was getting dressed and listening to a news show about sun and skin care and I asked myself why I didn't listen to my mother more when she told me to wear sunscreen. As a teenager in the 80’s I made a sun reflector out of an old record album (you remember how we did this by using tin foil to cover) and slathered myself in Johnson’s baby oil and as I sat outside and baked in the summer heat. Thinking back I can not believe my mother did not just lock me in my bedroom where I could whine to my girlfriends talking on my pink princess phone. But then again, would I have listened? Eventually we all learn. As I watch my children I think they are so much smarter than I was at their age. They use sunscreen! So, as I was listening to the reporter talk about what products are best to use to prevent fine lines and sagging skin, I started to think that it isn't just about skin care products that we use but it's also the foods we eat.

Yes, genetics and climate play a large role in how our skin ages but so does the foods we choose to eat. When we pack our diet with vibrant foods loaded with antioxidants, healthy fats, water, and essential nutrients, our skin radiates. While I am a big fan of face and body moisturizers (I religiously use face cream day and night as well as a body moisturizer), we have to eat right to look our best. Want to learn what are the best foods to eat to prevent aging, read on!

1. Watercress- A hydrating leafy green, that may boost immunity and aid in digestion.

2. Red bell peppers-They are high in vitamin C which is good for collagen production and they also contain powerful antioxidants called carotenoids. These are plant pigments responsible for the bright red, yellow, and orange colors that you see in many fruits and vegetables and they have a variety of anti-inflammatory properties that may help protect skin from sun damage and pollution, and environmental toxins. I like to slice them for a snack and dip them into hummus.

3. Papaya- This fruit is rich in a variety of antioxidants, vitamins, and minerals that may help to improve skin elasticity and minimize the appearance of fine lines and wrinkles. I love to squeeze a lime over a big plate of papaya for a snack during the day. 

4. Blueberries- Who doesn’t love this fruit in their breakfast bowl or smoothie? This fruit may help protect skin from damage due to the sun, stress, and pollution by moderating the inflammatory response and preventing collagen loss.

5. Avocado- This fruit is high in inflammation-fighting fatty acids that promote smooth, supple skin. Avocados also contain a variety of essential nutrients that may prevent the negative effects of aging.

These are only some of the foods we can eat to help our skin look great. There are a lot more! And you don't just have to eat them raw. There are plenty of creative ways to cook with these foods and have healthy colorful meals. And while drinking from the “fountain of youth” would be a great cocktail, the reality is you can look as good as the healthy foods that you eat! Want to learn more, contact me at rachel@livehealthynyc.com

Healthy Eating Tips

While in “quarantine” the stress of daily life has mounted for all of us. Many either have eaten ALOT or didn’t eat AT ALL. For some it was hard to find a balance. As the weather is warmer and we feel a bit less restricted, the importance of eating well is pressing. Now is the perfect time to both learn and practice healthy habits that hopefully will last a lifetime. Feeding your mind, body and soul is ALWAYS important. More than ever, as I work with young adults helping them prepare for high school and college (where their choices are their own) giving them the tools to do this is very important.

Here is a “cheat sheet” to get you started and to practice and prepare:

1. Set an eating schedule. Set a schedule to help prevent random snacking. Whether you are a 3 or 5 meal a day person, make a plan for when, where and what you will eat. And maybe you want to set your alarm on your phone to remind you of when you need to eat so you don’t get “hangry” or end up eating what you shouldn’t.

2. Don’t skip produce. Lucky for us all, the weather is warm and the produce is at it’s peak for variety and sweetness. Eating fruits and vegetables actually make you feel happy!

3. Stay hydrated. Go easy on caffeine- it’s easy to drink coffee and tea all day when you think you need to keep going, but don’t forget about WATER. When you find that you are stressed and constantly going for food instead, stop yourself in your tracks! Take a glass of water and listen to your body to see if you are truly hungry. If that does not work, try removing yourself from the kitchen. Find a task that will distract your mind and your hands.

4. Load up on Vitamin C. Supporting our immune system goes beyond drinking orange juice. Other food sources of vitamin C are strawberries, broccoli, brussels sprouts, kiwi and just eating the orange itself! Have you heard of Kefir, it’s described as a yogurt drink, and it has been shown to support our immune system as well. Give it a try in your next fruit/veggie smoothie.

5. Eat Mindfully. It’s easy to wander in and out of the kitchen all day and graze on whatever you have stashed up. However, this can also lead to overeating and weight gain. If you need a snack, make it a healthy choice that you have thought about (I love fresh crudite and hummus or a fruit and a small handful of raw nuts). 

Feel free to contact me to help you learn and practice and enjoy a healthy lifestyle!