Why Do I Eat When I am Stressed?

Is food your answer to stress? If so, you are not alone. Turning to a favorite snack or meal to fill emotional needs, reduce anxiety, and banish stress is a common practice. Also known as “emotional eating”, stress-eating involves using food as a coping mechanism to help you feel better. Typically, it has nothing to do with physical hunger and everything to do with soothing or suppressing uncomfortable feelings and situations. 

Do you ever wonder how you can stop stress-eating? What can you do to reduce stress instead of eating? This may seem obvious but stress-eating is also associated with uncomfortable emotions. In simple language, stress causes your adrenal glands to release a hormone called cortisol. And when this happens, you may notice an increase in appetite and a desire to eat sugary, salty, or fatty foods. This urge to eat isn’t the result of an empty stomach. Instead, it’s your brain telling you to eat so you can prepare for a potentially harmful situation. Being bombarded with daily stressors and not finding ways to manage them can lead to high cortisol levels and overeating. To show you what I mean, during this pandemic, according to the American Psychological Association (APA), nearly 8 out of 10 Americans feel that the current coronavirus pandemic is a significant source of stress. And 7 out of 10 Americans report higher stress levels in general since the pandemic started.  And guess what? Many of us put on the Covid-15 during this time as we “stress-ate” our way through quarantine.

So, how can we stop eating this way? Let’s break it down into a few steps.

1. Know your stressors. Knowing the stressors that cause you to reach for food is the first step toward stopping stress-eating. Don’t be afraid to talk to yourself outloud! Go ahead and have a conversation by asking yourself if you’re eating because you’re hungry or if it’s a response to something else. 

2. Remove the common offenders that are in your kitchen (pantry or fridge or freezer). Many reach for sweets or salty snacks and one idea I can offer is to replace these foods with more nutritious options that can help curb hunger when you’re feeling stressed.

3. Replace stress eating with other activities. Take a walk, practice breathing exercises, call a friend, write in a journal, read a chapter in a book, do a puzzle, or listen to a guided meditation.

Turning to food when you experience internal or external stress is common. But, when you stress-eat, you will notice that any relief it provides is often temporary. Truthfully, avoiding stress altogether is impossible and that’s why it’s critical to find healthy ways to deal with daily stressors and anxiety that don’t involve stress eating. If you have tried to implement some of the new behaviors that I am referring to, and it hasn’t helped, don’t do it alone! Consider talking to someone- I am here! Just send me an email to rachel@livehealthynyc.com 

Happy New Year 2022

Happy New Year! 

I will eat better. 

I will exercise more.

I will spend less frivolously. 

I will be more patient. 

I will not be judgemental. 

I will be a better person.

These are pretty common resolutions. Many of us know that New Year’s Resolutions start with a bang and fizzle out pretty fast. And at a glance, these resolutions do not seem that difficult to keep. And for the most part, I think they are pretty attainable. The key to sustaining resolutions is consistency. Making and keeping resolutions are best done with support. Do not be afraid to reach out to friends or a skilled professional. If it’s one thing that 2021 has reinforced, we all need each other (albeit 6 feet apart and with lots of handwashing!) and emotional support is paramount. And it’s really ok to reach out! Wishing everyone a healthy and good 2022!

Vitamin F (Friendship)!

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.

The true joy of seeing my friends 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 crazy times and reach out to your friends and making sure you are available for them to reach out to you!

Eggs

Many cultures consider eggs to be a source of life. In fact, many believe that the egg brings hope and purity and can be a symbol of luck and wealth. Have you ever heard someone say “wow, they really are a good egg!” as someone talks about how wonderful that person is. Where am I going with this? Well, as the days have gotten darker earlier and the covid virus resurfaces, I am searching for something healthy and happy and I know this may sound far off in left field, but eggs make me happy! So, if we are what we eat, let’s eat foods that bring something good to the table! Here are some benefits of eggs:

1. Eggs are rich in protein- It's important to regularly consume complete protein sources so your body can properly carry out functions like muscle recovery and nutrient transport. Eating eggs at breakfast can also lead to a decreased calorie intake later on, which may be beneficial for weight management.

2. Eggs contain some vitamin D- We all have heard that vitamin D is the “sunshine vitamin”. I bet you had no idea that eggs contain some of this vitamin! 

3. Eggs are good for your brain! Eggs contain a number of nutrients associated with keeping your mind in tip-top shape, most notably B vitamins (B12, B6) as well as folate and choline. These vitamins are essential for healthy brain function which is associated with a reduced risk of dementia. 

4. Eggs contain Omega-3’s- Commonly associated with fatty fish, omega-3s are also found naturally in eggs and have been tied to a number of health benefits, including the reduction in heart disease risk and inflammatory markers.

5. Eggs can raise your good cholesterol- The cholesterol content in eggs is arguably the most controversial. It's important to remember that there are two types of cholesterol — high-density lipoprotein (HDL) and low-density lipoprotein (LDL), which are usually referred to as "good" and "bad" cholesterol, respectively. Enjoying eggs can raise your levels of good HDL cholesterol, which helps carry fat to the liver. Eating eggs frequently is associated with increased HDL cholesterol levels and improved functionality. High levels of HDL cholesterol are beneficial for reducing your risk of heart disease and stroke. 

Wondering how to eat eggs in order to get all of these benefits? I love eggs any way and anytime of day! Click here for an easy healthy scramble eggs with spinach! 

Honey

Maybe it’s because I had a virus or maybe it’s just the colder weather, but these past few weeks I have really been enjoying the smooth silky texture and taste of honey. Yes, it’s sugar. And yes, I try to avoid sugar. Honey is essentially pure sugar, with no fat and only trace amounts of protein and fiber. It contains small amounts of some nutrients, but most people typically don’t consume enough honey for it to be a significant dietary source of vitamins and minerals. Recently, a friend of mine encouraged me to buy “manuka honey” which is expensive but worth every last drop. Manuka honey is a type of honey native to New Zealand and it’s produced by bees who pollinate the flower commonly known as the Manuka bush.  So, why am I promoting this?

Honey has some good things to offer. Read on to find out what I am talking about.

1. Honey is rich in health-promoting plant compounds known as polyphenols. And honey has healing properties that I don’t want to avoid.

2. Did you know that high quality honey — which is minimally processed, unheated, and fresh — contains many important plant compounds and antioxidants. Darker varieties tend to offer more antioxidants than lighter varieties. As such, many of honey’s health benefits are attributed to its antioxidant content.

3. Honey may offer some protective effects related to blood sugar management, but it should still be consumed in moderation, especially by people with type 2 diabetes.

4. Honey has been linked to beneficial effects on heart health, including reduced blood pressure and blood fat levels. But, more studies need to be done.

5. Honey can help prevent coughing when you have a cold. For children over 1 year of age, honey can act as a natural and safe cough suppressant. Some studies show that it’s even more effective than certain cough medicines.

6. Honey is easy to add to your diet. To get a small boost of antioxidants from honey, you can use it any way that you’d typically use sugar. It’s excellent for sweetening plain yogurt, coffee, or tea. You can also use it in cooking and baking. I have started to use it to make my salad dressings.

So, while I encourage you to use honey, as always, use in moderation. And for more information feel free to contact me at Rachel@livehealthynyc.com

Click here for an easy salad dressing using honey.

Best Foods for Brain Health

During this time of year (the holiday season) I always have a lot on my mind (I bet you do too!). I have learned to make lists of what needs to get done, and I really try to hold onto my seat and not to stress over the length of the list. I then calmly and methodically check off as I complete the tasks - hopefully without having expended too much stress!

Getting enough rest, exercise and eating well are three components that are important to me and are always on my check list. If I can somehow manage each of these, I will be in pretty good shape. If you know me, you know that I  believe that a healthy diet is one of the key ingredients for your overall wellness- eating the correct foods can boost your immune system and lower your risk for a myriad of diseases, including heart disease, type 2 diabetes, and even certain cancers. And there is a direct connection between our “brain health” and the foods we eat. It actually makes a lot of sense- our brain needs fuel to function at its highest capacity. So, if you are driving an expensive car, you fill it with premium fuel, not regular gas, since it won't perform as well. And aren’t we all worth it! So, if you want to stay sharp and focused as best you can, one of the best things you can do is eat a varied, nutrient-rich diet. 

Here are a few foods that you can eat to help keep you going strong:

1. Leafy green vegetables - think spinach, kale, arugula, parsley and romaine lettuce. Shouldn’t be a problem to incorporate this into your diet- eat a salad, drink a smootie or have it steamed or sauteed on the side.

2. Fatty fish- salmon, tuna, and cod. All great fishes that are easy to buy or order at a restaurant. 

3. Walnuts- all nuts are good for you but these are rich in an omega-3 fatty compound called alpha-linolenic acid (ALA) which help to lower your blood pressure and keep your brain sharp. You can snack on them raw or add them to your salad or even blend it with your pesto.

4. Coffee- yes, if you love having a cup of coffee (or a few) every morning, you can feel confident that you're giving your brain something it needs. Research has found that increased caffeine consumption resulted in higher mental functioning. But, like everything, all in moderation.

5. Dark berries- blueberries and blackberries are rich in flavonoids which help to support memory retention.

6. Dark chocolate- Yipee! Yes, that's right—chocolate is good for your brain! Dark chocolate (like berries) is also rich in flavonoids. Cacao flavonoids may stimulate blood flow and encourage blood vessel growth in parts of the brain involved in memory and learning. Unfortunately, I am not suggesting an entire bar of dark chocolate, but a square of dark chocolate a day is a great serving recommendation to attain the treat's brain-boosting benefits. But, make sure it is really dark. The healthiest dark chocolate contains a cocoa percentage of 70% or higher, which provides more antioxidants and health benefits.

So, if after reading this today you walk away remembering what I said, you are steps ahead! For more information and guidance, I am here for you. Email me at rachel@livehealthynyc.com

Fighting Inflamation

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, etc.

• 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

Just Thankful

It’s a few days away from Thanksgiving and boy do I have a lot to be thankful for! For those of you who “follow” me, this has been quite a fall. My mom had knee surgery and my son had several blood clots and had his rib removed. But, thankfully, they are both doing well and recovery is just a road we follow. I am extremely grateful for the friendship and love and unwavering support of family and friends and medical professionals.

And so this festive and hectic holiday season, while surrounding ourselves with family and friends, I can breathe easier. And whether you are with friends, family or just taking a peaceful day for yourself, I want to stress the importance of staying fit and active and emotionally healthy (it helped me to handle it all!).

Here are some simple tips:

1. Eat healthy and exercise daily. The combination of eating balanced (including some of your “forbidden treats”) and daily exercise can help you to feel good overall and for sure will help to boost your mood (and the mood-enhancing benefits of exercise can help you manage the mental stress of the holidays!).

2. Exercise burns calories! Even after you indulge in your holiday meals, exercise can help you to maintain your healthy weight. I am not saying to get on the treadmill before or after in order for you to eat, but exercising daily, in general, will help you to maintain your weight. Your body will not change after one indulgent meal. And, I find that there is nothing like a walk after a big meal to help your digestion.

3. Exercise is fun! Engaging in an activity with a friend or a group can provide laughs and is a good way to spend time with your friends. Rather than sitting on the couch watching a game or a netflix (and I am not against doing this at times), I encourage you to also go outside and play a game or go for a walk or a run and enjoy your surroundings and breathe in the fresh air.

Incorporating these healthy tips can help you to feel good when times get challenging. Trust me! And for help and encouragement during these times ahead, contact me at rachel@livehealthynyc.com

A Village

“It takes a village” has never been more true for me since this past week. Our 22 yr old son developed a blood clot in his arm and had to be hospitalized this past week. Upon a diagnosis of thoracic outlet syndrome and two surgeries and great care from Mt Sinai, if it wasn’t for the incredible love from family and friends and medical teamwork, I don’t think any of us could have gotten through it. But, as our son says, he survived the trenches! He was discharged on Friday and we have a follow-up this week and fingers crossed that aside from medication for a short period of time and physical therapy for a few weeks, he can resume his “normal life” of a young man living and working in the city. 

I share this with you, my family of “Monday Blog Readers”, to stress the importance of knowing your body. My son knew that something wasn’t quite right when he woke up and his arm was swollen and even more so when after a few days it didn’t get better with time. Learning to understand your own body, how it functions and how the environment in which you live influences your health, I believe is paramount to your wellbeing. Wellness and fitness involve being aware and making healthy choices about your diet, exercise and positive outlook. I believe that there are 4 key areas to caring for your body:

1. Getting enough rest and sleep

2. Eating well

3. Exercise

4. Emotional wellbeing

Caring for your body in all of these areas makes sense. After all, you only get one body in this life, and you want it to last as long as possible. Taking care of both your mind and body will pay off in many ways! 

For more help in efforts to understand yourself more completely, I am here for you! So, contact me at Rachel@livehealthynyc.com

Going to out to Eat

Did you know that as a nation, we go out to eat on average, between 4-5xs a week. That’s a lot of dining out. A few weeks ago, I mentioned that my mom had knee surgery. Her recovery has been pretty good (thankfully!). While recovering, I noticed that she looked thinner. She had in fact lost some weight. Thanks to a good friend, every day for breakfast, lunch, snacks and dinner she ate homemade meals that were healthy and satisfying. Staying at home has not been easy for my mom. If you know my mom, you know that she has never been someone who has stayed in one place for too long. My 82 year mom is socially active and loves a good meal, especially going out to eat. I think I may have mentioned, and this is not a family secret, but we eat nothing alike (except for our love of brownies and chocolate cake!). She prefers steak over fish and a meal isn’t complete without dessert. It was evident that going out to eat as much as she had (pre-knee surgery) had cost her additional pounds. But alas, she is now craving going out to eat. So, can we dine out and not gain excess weight? Can we still have a piece of bread and the chicken parmesan? Yes, I believe we can. We just have to know how to read the menu and to plan ahead.

Here are some ways I suggest to plan:

• Look ahead- Look on the menu before you go to find healthier options that are higher in protein, fiber and vitamins and low in calories, fat, sugar and sodium. IF you are really craving something that the restaurant prepares in an exceptional way, like the truffle risotto, don’t restrict yourself- enjoy it. But, think about your whole meal (maybe have a salad to start and share dessert).

• Ask how food is prepared- Order foods that have been steamed, baked, broiled, grilled, or roasted. Fat and calories add up quickly when food is fried, deep-fried or breaded. IF this sounds boring, what can the restaurant do to make it more tasty? Maybe ask about some special herbs that the restaurant is known to use that will enhance the flavor.

• Ask for sauce on the side-Sauces, condiments, dressings and spreads can add fat and sodium to your meal. Ask for these on the side and then use just enough to get some flavor.

• Go for whole grains- Look for dishes made with whole grains such as quinoa, brown rice, barley or oats. Many restaurants now offer whole wheat or whole grain foods. Believe it or not, brown rice is really tasty and hearty!

• Ask for more vegetables- Order sides of leafy green salad or cooked vegetables. Substitute your potatoes or rice with vegetables.

• Keep it small- portions are important and it’s easier to order an appetizer for your main course or share your plate with your dining partner.

• Divide dessert- order fruit or just one dessert with a bunch of forks to share.

With a little planning, you don’t have to restrict the food that you really enjoy. You can dine out and still eat healthy! For more information and help making choices, contact me at rachel@livehealthynyc.com

Halloween 2021

Even though we all wore our covid protecting masks, and stood 6 feet apart, it did not deter us from reaching into the candy bowl this halloween! Ever since I can remember, as a kid, the best part of halloween was sorting the candy and eating our favorites. The holiday tradition continued throughout college as we bought candy for our roommates and had halloween parties. And when my kids were small we would have a healthy dinner followed by the candy that they went trick or treating for. And now, as an empty nester, it’s not a holiday without the candy bowl and themed decorations (you never know who will stop by!).

Does eating candy on selective holidays ruin my health? No. It does not. But, for anyone who has struggled with disordered eating or an eating disorder, such as anorexia, bulimia, or binge eating disorder, holidays like Halloween can bring on a whole new meaning. While other people may be engaged in the fun and festivities that come with the holiday season, having a chaotic relationship with food can make any type of celebration feel frightening.  Whether you have had a history of chronic dieting, have used food as an emotional escape, or feel out of control when it comes to eating certain foods, the sight of a bowl of halloween candy can be enough to send you into a downward spiral. 

But there is a way to establish a more neutral approach to the sweets and treats that can so easily cause distress and anxiety. I have told my clients who were trying to avoid candy that the candy wasn’t “special”. That we could buy it at any time of the year, not just for halloween. That resonated with them and gave them comfort. And we have also discussed the idea of deprivation and restriction. We agreed that if the candy was something they really wanted, they did not have to deprive or restrict themselves. Having a piece or two (not the whole bag) could be a conscious choice and can be something that they could savor and enjoy. Enjoying the halloween treats could be a mindful act of eating. 

I recently overheard a fitness instructor telling his followers that he wanted “reese’s peanut butter cups, snickers, sweedish fish, and nestle crunch bars. Don’t give me apples, bags of pretzels or granola bars!” he said. He wanted to eat what he wanted. And he was going to be thoughtful about his choices. He was going to exercise as he usually did (not any more than his normal workout) and he was going to eat his healthy meals (as he usually did).  And then he was going to have his candy.

It is my hope that as we get older and hopefully wiser, we can incorporate healthier choices. And I have noticed that the candy industry has jumped on the health train. Companies are making candy without high fructose corn syrup, without artificial flavors and without food dyes. There are candies that are soy free, dairy free and plant based. If you want it, the possibilities of having healthy candy are endless. 

I am not suggesting one substitute candy for a healthy balanced diet. But I am sharing a message that one can make healthier choices and it’s ok to have what you want. Eat for satisfaction. And giving yourself permission often allows you to make another choice that feels just right. Being mindful about what you choose can allow you to appreciate what you choose and allows you to enjoy your choice.  Love what you eat and love yourself! 

Diet and Memory

I wear many hats- I have children, I manage my home, I have a business, I have driven carpool, I schedule appts, and the list goes on. I am always keeping my “to-do” list nearby. And I try not to forget to take it when I go out! And the correlation between what we eat affects not only our moods, but also our memory. And I promise, I will not forget this fact!

Eating a healthy diet can not only improve your shape but it can improve your cognitive fitness. Research suggests that what we eat might have an impact on our ability to remember and our likelihood of developing dementia as we age. So, why not be proactive and eat a healthy balanced diet that is low in saturated fat and trans fat. I am not an advocate of fad diets but if I could advocate for one “diet” it would be the Mediterranean diet (a diet rich in olive oil, fish and beans and nuts, grains, fruits and veggies, limited red meat, and limited alcohol. ). This diet includes several components that might promote brain health:

• Fruits, vegetables, whole grains, fish, and olive oil help improve the health of blood vessels, reducing the risk for a memory-damaging stroke.

• Fish are high in omega-3 fatty acids, which have been linked to lower levels of beta-amyloid proteins in the blood and better vascular health.

• Moderate alcohol consumption raises levels of healthy high-density lipoprotein (HDL) cholesterol. Alcohol also lowers our cells' resistance to insulin, allowing it to lower blood sugar more effectively. Insulin resistance has been linked to dementia.

Daily exercise and healthy eating are undoubtedly important to better long term mental and physical health and for more information and guidance and support, feel free to contact me at rachel@livehealthynyc.com

And for a healthy easy recipe, click here!

Social Media

I like social media. Let me qualify this statement. I like parts of social media. I like how it connects me to others, and I like how I can get ideas for what to make for breakfast, lunch, and dinner. It allows me to stay on top of the news with easy access. What I don’t like about it is that it can make me feel ugly, not fit or envious. Scrolling through facebook or instagram, I wonder why everyone always looks so “perfect”. 

The way social media affects both men and women is significant. Sadly, social media can negatively affect body image because viewers are typically exposed to thin, fit, and "idealized" body types and will often compare themselves to peers and celebrities. Did you know that the more time you spend on social media, the more likely you are to feel worse about yourself and your body. A negative body image can cause unrealistic expectations of how your body should look and could lead to unhealthy behaviors, like disordered eating. Because social media is filled with people presenting themselves in their best light, it can be difficult to avoid images and messages that might make you feel negatively about yourself. 

However, social media can also help your body image if you use it wisely- social media can promote body positivity. Body positive content seeks to show appreciation and acceptance for all types of bodies and this is true especially as we look at the younger generation.

So, how can you counteract the negative effects that social media may have on you? 

1. Take a break from your accounts. If you find you feel worse after scrolling, take a step back and see how you feel after disengaging. If you feel better, there's no shame in putting your phone down for a while, whether that be a few hours, days, or weeks. 

2. Un-follow accounts that don't make you feel good. Pay attention to which accounts, people, and images lift you up. Replace content that leaves you feeling worse with content that makes you feel better. 

3. Find a community. Follow body positive accounts and join supportive groups that can help shift your mindset about "ideal" body types. 

4. You are human. Everybody has a different body! There is no one size fits all! 

For help and support, contact me at rachel@livehealthynyc.com

The Anti-Inflamatory Diet

My mom got a new knee last week (a bionic one!). She’s 82yrs young and before I know it, she will be outrunning everyone. She asked the doctor what she should do before surgery to help her recover post surgery. Besides her exercise, she was told to eat an anti-inflammatory diet. The anti-inflammatory diet is not a specific regimen but rather a style of eating. An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol. 

My mom and I are super close. And while we are so much alike, we are so different. And truth be told, my mom loves food (way more than I do!) and our eating habits are so different. She prefers steak and cottage fries over salmon and sautee spinach. And she loves a bag of chips and a sandwich. And she has rarely met a dessert she didn’t like. 

So, what foods was she supposed to eat? An anti-inflammatory diet should combine a variety of foods that are rich in nutrients, provide a range of antioxidants and contain healthful fats. Foods that may help manage inflammation include:

• oily fish, such as tuna and salmon

• fruits, such as blueberries, blackberries, strawberries, and cherries

• vegetables, including kale, spinach, and broccoli

• beans

• nuts and seeds

• olives and olive oil

• fiber

• raw or moderately cooked vegetables

• legumes, such as lentils

• spices, such as ginger and turmeric

• probiotics and prebiotics

• tea

• some herbs

For a start to your morning, click here for a healthy recipe. 

No single food will boost one’s health, it is important to include a variety of balanced healthy foods! To be well balanced you have to live well balanced. For more information and a hand to help guide you, contact me at rachel@livehealthynyc.com

PS- post surgery, my mom is doing great!

Mask Up for Flight

I just returned from visiting our daughter at school in North Carolina.Traveling has changed so much since 9/11: heightened airport security coupled with a long list of what you can not bring through security, and the most recent mandate of wearing a mask from the moment you enter the airport until you exit the terminal as well as wearing your mask on the flight for the entire time you are in the air. The only exception is you may remove your mask while you drink and eat.

I have to admit, this new regulation caused me some distress as there is nothing less appealing to me than airplane food. I usually bring my own meal for the flight. Yes, you can take your mask “down” while eating, but I don’t think it’s permission to fine dine in the air.

If you are hungry (and depending on the length of your flight) here are some tips on the foods that are easy to eat on your flight.

1. Adjust your meal time. Don’t go to the airport hungry. Eat before your flight. For some, it may mean going to an airport lounge where they are serving to-go meals and you can safely eat before you board the plane.

2. Plan ahead. Pack your own sandwich that you can take through security and eat on the plan. A turkey sandwich is easy. Click here for a healthy recipe (I may eliminate the onion as the smell may be overpowering on the flight). For a vegetarian sandwich click here.

3. Snacks- I am not a huge fan of pre-packed store bought snacks (even though Trader Joes, Whole Foods and your local markets sell great brands) so I like to make my own. Love trail mix (nuts and dried fruit), cut hard fruit (apples, pears), grapes, hard cheese, cured meats and baguettes and crackers, peanut butter and jelly sandwich, protein bars, cut veggies (carrots, celery, jicama, edamame) and homemade muffins and cookies for your sweet tooth!

Don’t forget to pack your foods in disposable containers, bring napkins and wet-wipes and of course your hand sanitizer!

Fly smart and safe travels!

For more information, feel free to reach out to me at rachel@livehealthynyc.com

I Love the Fall

Finally, the weather across the country 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 food 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 kale and apple smoothie that won’t disappoint you. Want to warm up your home and heart during the cooler days, click here for hearty roasted root vegetables. Looking for a healthy sweet. Try clicking here for a healthy apple crisp.

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!

Going Vegetarian

Are you considering shifting to a meatless diet? If you are, I would suggest incorporating one to two vegetarian meals a week and see how your body responds. My guess is that you may not even miss the meat. There are a variety of delicious fall vegetables and many farmers markets in your area are stocked with hearty squashes, dark green leafy vegetables and a variety of apples and pumpkins- all of which are great for eating! If you live in NYC (or any of the five boroughs) you can click here for a link to finding the green markets in your area.

I am including three recipes for vegetarian meals (breakfast, lunch and dinner). They are also easy to adapt to a vegan lifestyle if you would like.

Breakfast quinoa- quinoa for breakfast you ask? Yes! Did you know that quinoa is a complete protein and easy to make with many possibilities (toppings) as oatmeal and it’s great to include as part of your breakfast. Click here for a recipe!

Lentil quinoa salad- Together, having lentils and quinoa in the same recipe is like wining the lottery! Both are healthy and nutritious and can be creatively worked into a tasty meal. Click here for an easy recipe.

Eggplant lasagna- I love making lasagna with noodles that are either eggplant slices or zucchini slices. This dish is great for those who want a low carb or gluten-free diet. And if you are not a dairy eater, there are plenty of non-dairy “cheeses” that you can buy in your local market. Click here for the recipe.

You may have a multitude of reasons for going vegetarian or vegan. Eating a particular way does not have to be complicated. For more information, feel free to contact me at rachel@livehealthynyc.com

Back to School for Adults

September always signals “back to school” vibes. While I don’t go shopping for school supplies (my kids are older now), I do mentally stock up on creating new healthy structures and healthy routines. I do this by SETTING ATTAINABLE GOALS. Some ideas are:

1. EAT A HEALTHY BREAKFAST- Eat something high in fiber that includes protein to keep you full and energized. If you start the day out right, you tend to eat better overall and will avoid brain fog. And breakfast options are endless. Click here for a berry almond smoothie bowl. 

2. INCLUDE GREENS IN YOUR MEALS- Dark greens (such as spinach and kale) have nutrients and fiber which are important in your daily diet. Whether you eat raw or steamed or sauteed there are many ways to enjoy greens in your diet. Click here for a spinach and egg recipe.

3. FIND CREATIVE SUBSTITUTIONS FOR UNHEALTHY FOODS- Work to eliminate foods and snacks that you buy regularly that are high in calories but low on their health benefit. Eat them less often as an occasional treat. Try using low-fat dairy, whole grains, healthy oils like avocado and olive oil and natural sweeteners like fruit instead of high fat or sugar alternatives.

4. INCORPORATE BALANCE EXERCISES- Sadly, as we age, our ability to balance decreases (I am 53yrs old and the thought of getting on a balance beam like I did while a young camper is horrifying!). But, there are easy ways to increase our strength and flexibility. For example, you can balance on one leg at a time (count to 10) and then switch to the other leg. You can take yoga classes, strength training and simple walking exercises to help improve balance.

5. DRINK WATER- It’s nothing new that there are health benefits to drinking more water. It helps keep your temperature normal, it’s good for your joints, protects your spinal cord and other sensitive tissues and gets rid of wastes through urination, sweat and bowel movements. If plain water isn’t your thing, try flavoring it with citrus, berries or herbs.

6. EXERCISE AND STAND UP STRAIGHT- As a little girl, my parents would always tell me to hold my shoulders back and stand straight. As an adult, posture is more important than ever (ever notice how we shrink as we age?). Weight training, cardio exercise and holding good posture are goals to keep.

7. TURN OFF ELECTRONICS AND GO TO BED EARLY. We all lead busy lives and it’s hard to turn off from the day. It’s so important to wind down (I love reading a book before bed) as sleep provides more energy, helps with better food choices and provides overall clarity.

It takes time to make healthy habits part of your daily life. Be patient with yourself and remember that YOU CAN DO WHAT YOU SET YOUR MIND TO!

For more information, encouragement and a person to talk to, feel free to reach out to me at rachel@livehealthynyc.com

Labor Day and Rosh Hashanah

Wishing everyone a healthy holiday!

Best Carbs

When I hear people say that they don’t eat carbs, I am like “What?” “Wow, really?” Carbs have gotten a bad rap. There are of course, good carbs and bad carbs. Keep reading to find out more! 

Carbohydrates are an essential part of a healthy diet, but it’s important to know they're not all created equal. Carbs are your primary source of energy. And the three main types of carbohydrates are sugars, starches, and fiber. I am pretty sure you have heard that carbs are called “simple” or “complex”. This is on the basis of their chemical makeup and what your body does with them. 

Simple carbs are composed of easy-to-digest sugars, some which are naturally occurring like sugars found in milk and fruit. Now, refined or processed sugars are usually added to foods like candies, baked goods, and soda. These simple carbs (whether natural, like fruit or dairy, or processed like cake and candy) are quickly absorbed through the gut and can cause a spike in blood sugar levels. On food labels you may have seen different names of added sugars like brown sugar, corn sweetener, corn syrup, fructose, glucose, maltose, malt syrup, sucrose, honey, agave nectar, molasses, and fruit juice concentrates. Don’t misunderstand me, simple carbs like fruit and dairy are good for you. In their pure form (like a mango or an apple), fruits offer lots of nutritional value. What you want to avoid or eliminate are simple carbs like cookies, soda, candy and chips (and granola bars that seem healthy but really are like a candy bar).

Complex carbohydrates are found in whole grains, legumes, and vegetables. A great benefit of a complex carb is fiber, which is technically a type of carbohydrate, but it's not digested and absorbed. This feeds the good gut bacteria and it also allows for the absorption of the carbohydrate to be slower into the bloodstream, so it won't spike glucose levels and insulin levels like a simple carbohydrate does. So, when you eat complex carbs you ultimately can have a consistent amount of energy. 

Foods that are nutrient-dense complex carbs include: 100 percent whole-wheat breads, barley, quinoa, potatoes, oatmeal and beans. 

So, why wouldn’t you want to eat carbs- the good kind! Click here for a great recipe using both simple and complex carbs (apples and quinoa!). And for more information, contact me: rachel@livehealthynyc.com