Wishing you a happy and a healthy day! Enjoy the holiday!
Motivate Yourself to Exercise
A few weeks ago I wrote about the importance of exercise and how it impacts our mental health. While I am not a physical trainer, I do believe in the power of exercise and how it makes us feel better both mentally and physically.
I believe in the power of exercise to strengthen us physically as well as to build our confidence. We all know that exercise is good for your heart, bones and muscles, weight, and sleep. And staying fit can strengthen your odds at living a longer, healthier life.
Let’s be honest, you will get more benefits from exercise if you make it a regular habit rather than a once-in-a-while burst of heavy activity. Making a habit stick takes some work. Ideally you want to be as consistent as possible and while you may feel tempted to go all out, you don’t want to take on more that you can handle. Slow and steady crosses the finish line. You want to build both physical and mental stamina and endurance. You do not want to risk injury so be patient with yourself and your body.
Here are a few thoughts as to how to motivate yourself to turn exercise into your daily routine.
Find something fun! Choose exercises you like that are comfortable for you. You’re more likely to carve time out of your day for a workout, activity, or class if you enjoy it. Pick exercises that you look forward to, not something you have to force yourself to do just because it’s good for you. Enjoyable activities are more likely to become habits. Where do you like to exercise? In a gym or outside in the fresh air? And do you like to workout with a group of friends or solo? And, you don't have to do the latest fitness fad that you read about on social media if it isn’t right for you. If it suits you to just walk on a treadmill while you listen to a podcast, that’s great!
Make exercise convenient. It will become a habit when it fits into your “normal” schedule. You can also combine exercise with your daily chores (for example, if you walk your dog daily, make it a brisk walk). Climb stairs instead of taking the elevator. Walk to the store instead of taking your car or a cab.
Put it on your calendar. If you schedule it into your day, you are more likely to make it happen.
Set goals. You can’t form habits overnight. It’s a journey. Set realistic goals for exercises and you’re more likely to keep it up and make it a habit.
Be flexible. Sometimes, life throws us a curve ball and we aren’t able to exercise at the time we had intended. Don’t let your workout routine be thrown off. Take a breath and make it work for you. Don’t give up. You can get back on track. Create new exercise habits if your old ones don’t work for you anymore.
Believe in yourself and the strength and power you have. You’ve got this! For more information, feel free to reach out to me at rachel@ivehealthynyc.com
Family Meals
Meal time has always been an important part of my life. Growing up having family dinner during the week was kinda crazy as we all had different schedules due to after school activities and sports. Weekends and holidays were slotted for family meals. We broke challah bread for Shabat dinner on Friday night and Sunday night we feasted on Chinese food at my friend's family restaurant.
Studies show that families who dine at home together are happier and healthier. Whether your family mealtime happens every night or only once a week, in the morning before school or late-night for just dessert, it's important to take advantage of whatever opportunity you have to nourish the mind, soul and stomach of everyone at the table. It has been shown through studies that when kids eat with their parents, they are more likely to have:
More fruits and vegetables and drink less soda.
Lower rates of obesity as both children and adults.
Higher self-esteem and a more positive outlook.
Lower rates of substance abuse, teen pregnancy, school behavioral problems and depression.
Better body image and fewer eating disorders.
Better grades, higher reading scores and a better vocabulary.
Rest assured that you do not have to have every meal with your child (children). The key is TOGETHERNESS not the timing. Time together can be anywhere and anyplace. Creating a “good enough” meal is the secret sauce! There is not a perfect time to have a family meal and a perfect meal does not exist. Table time is what matters whether it's a home cooked meal, a meal at a diner or an evening picnic. Do what you can and enjoy time spent together.
For more information and healthy meal ideas, feel free to contact me at rachel@livehealthynyc.com
Can What You Eat Affect Your Mood
It has been noted that what we eat has an effect on how we feel. Research has shown that even small amounts of processed foods alter the chemical balance in our brain and cause negative mood swings along with noticeable dips in energy.
A healthy diet provides a foundation for our moods. If you’re wondering what diet is best for mental health, the good news is that there’s no one specific diet to optimize your mental health. A diet that includes plenty of whole foods, plant foods (whole grains, fruits, vegetables and legumes), and healthy fats coming from fish, nuts, seeds and olives is what is typically recommended for optimal health and well-being.
Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy. “I am hangry” refers to how we feel when we aren’t fed- we are hungry and angry and need nourishment! I believe that the best meal to enhance your mood is one that combines complex carbohydrates with lean proteins and colorful produce. My favorite is a roasted salmon salad with lots of green leafy veggies and quinoa and avocado. Click here for a delicious easy recipe.
Here are some examples of meals to enjoy that combine protein, fat, fiber, and colorful produce:
Egg quiche with quinoa crust, olive tapenade and balsamic-marinated tomatoes.
Quinoa salad with chicken, grapes and almonds.
Salmon salad with sundried tomatoes and artichoke hearts in a brown rice wrap.
Mediterranean bean and veggie soup with pesto.
Here are some foods that are low in nutritional value and will leave you feeling mentally drained:
Flour-based foods such as breads, crackers and baked goods.
Sugar-sweetened beverages and snacks, such as soda and cookies.
Hopefully you will make these changes to your diet and you will start to feel better. But, be patient with yourself as it takes time for you to see overall improvement in your mood. For help and guidance, feel free to contact me at Rachel@livehealthynyc.com
Exercise for your Body, Mind and Soul
If you are trying to contact me in the early morning hours, please know that I am exercising! I don’t mean to put you off but I exercise as a way to feel good and to have time to myself. And then I can “start my day”.
It’s well known that regular exercise has numerous positive health outcomes for the body, such as strengthening the muscles, bones, heart, and lungs and helping to prevent certain diseases. But, exercising also impacts our mental health. When you exercise, a number of neurotransmitters are released, including:
Endorphins (endorphins are the body’s natural pain relievers, and they can boost your mood, too.These chemicals are naturally produced by the body during pleasurable activities).
Endocannabinoids (are a group of neurotransmitters that are thought to be responsible for that “runner’s high”)
Dopamine (dopamine is responsible for other processes in your body, such as regulating heart rate, sleep cycles, mood, attention, motivation, working memory, learning, and pain processing as it relates to how you feel pleasure.
Many of these neurotransmitters work in tandem which explains how we genuinely feel better after a workout, even a hard one!
If feeling good wasn’t enough of a reason to work out, here are a few more reasons:
Exercise helps you handle stress and may even help you to prevent stress (you will find that you can breathe easier through a stressful situation and not feel overwhelmed).
Exercise helps to improve self confidence. Studies have found that regular exercise can contribute to an improved body image and better self-compassion. How great is it to know that being physically active helps to boost self-esteem and feel good about your body!
Exercise has positive effects on your overall mood. Several studies indicate that performing regular physical activity is associated with a more positive mood and a reduction in negative thoughts. You may be just one workout away from having a more positive outlook!
And, if you’re just starting to exercise, here are a few important things to keep in mind when developing your routine:
Find your ideal time of day. I suggest that you find your ideal time to exercise as you’ll be more likely to stick to your routine. Personally I exercise in the morning before anything can get in my way.
Include exercises that you enjoy. It can be hard to stay motivated to exercise if you don’t enjoy the activities you’re doing. Choose exercises that make you feel good, and try to have fun while doing them. Listening to your preferred music, or finding exercise and movement apps that you like only enhance your routine. And if you would enjoy working out with a friend, go for it! It’s a perfect way to catch up and get your exercise in too!
And don’t forget to eat well as you take care of your mental health by exercising! Healthy fats, lean protein, fruits and veggies and fiber are all important aspects towards feeling good and your optimal performance!
For more information, feel free to contact me at rachel@livehealthynyc.com
Trouble Sleeping at Night
I was talking to my girlfriend the other day and telling her how I don’t seem to sleep so well anymore. “Sis”, she said, “welcome to my world! The plague of over 50’s and menopause has done me in!”. As I am over 50 yrs I can relate! I actually don’t think that all of my difficulty with sleep is attributed to the stress of COVID or the state of the world or even my young adult kids that are making me toss and turn. Could the simple answer be the foods we eat before bed that are possibly the culprit?
Ok, let’s be real: we probably know that pizza and and fries are not the healthiest of choices or spicy nachos or pints of ice cream will likely leave you feeling bloated and uncomfortable and sleeping won’t be easy.
So, let’s look at a few “good” foods that we should stay away from before we turn in for the night.
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. I am not saying to stay away from dairy before bed, as a warm glass of cow’s milk or pure not sweet nut milk can really can help you fall asleep as the amino acid tryptophan helps relax you.
Dark chocolate: A better alternative to cheesecake, but beware of the caffeine. I am always amazed that my husband 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.
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.
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.
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
Spring into Change
As the days are becoming longer and the flowers are finally peeking out of their beds, I am so happy to have a break from the cold. The sunny days have given me just the motivation I need to wear some lighter weight clothes, eat lighter foods (thinking salads over stews), exercise with more vigor, and make some changes. Spring has finally sprung!
I believe that now is a great time to awaken our inner selves and get healthier. It takes 21 days to make or break a habit, so try these tips for the next three weeks, and see how good you feel! And once you are past the 3 week mark, you will be on the road for good habits made healthy!
1) Hot Water and Lemon- A great habit to start. Start your day with hot water and lemon to help alkalize your body and cleanse toxins. This ancient beauty secret is a simple way to cleanse your body and add hydration.
2) Replace Animal Products with Plant Based Alternatives-I am not a vegetarian but I do believe that too much animal and dairy products create an acidic environment in the body, which leaves the door open for disease. Why not give your body a break from the acid, and choose alkalinizing plant based foods like leafy greens, cucumber, and avocados. If you’re looking for plant based protein sources, try lentils, hemp seeds or chia seeds! Consume as many of these foods as close to raw as possible, for an even healthier and more vibrant body!
3) Sweat it out!- Go for a fast walk or jog or run, or take a hot yoga class- and then take an hot epsom salts bath. Our skin is our largest organ, and sweating can be an effective method of detox. Flush those toxins out!
Want more ideas and some help to get you started? Contact me at rachel@livehealthynyc.com and enjoy Spring!
Eating for Spring
Ever wonder why you crave warm hearty soups in the fall and winter and fresh mouth watering fruits in the spring and summer. Well, our environment, our culture, and our demographics impact what we eat. And on a basic level, we eat what is most available to us. People have always eaten regional foods- the foods that grow in the area. When in Italy, eat pasta! And when you come home from work starving, make sure you have some fresh veggies and fruit in your immediate reach (rather than a bag of chips and guac!). Years ago, in cold climates people relied on preserved foods, potatoes, and root vegetables from the cellar to make simple, sustaining dishes. The hearty stew is a familiar vestige of years when, during the colder months, people needed a cheap and palatable way to eat preserved vegetables and frozen meat. However, now with transportation, fresh fruits and vegetables are available across the country and at any time of the year.
We eat largely for pleasure. And one of the reasons I believe we eat seasonally is fruits and vegetable are at its peak during certain seasons. And it tastes so good!
So, what should you enjoy eating this spring? Here are a few of my favorites:
Asparagus, Apricot, Artichoke, Avocado, Mango, Morel, Pineapple, Peas. Click here for a delicious grilled appricot, arugula and goat cheese salad. And click here for an easy healthy asparagus soup recipe!
Enjoy this season and have a great day!
Going Vegetarian
I stopped eating meat many years ago. It was a conscious choice based on taste and texture. While I still eat some animal foods (fish and eggs and limited dairy) my diet is mostly plant based. If you are considering going vegetarian, vegan or just giving yourself a break from dairy or meat, here are some of my thoughts.
You will feel happier- Research suggests that giving up meat and dairy is a mood booster.
You will have more energy- Studies show that meat and animal products can worsen sleeping conditions like obstructive sleep apnea, which disrupts sleep. And with the extra energy that you have, make sure to incorporate some form of movement in your daily plans.
You will feel the love- Giving up meat will protect your heart. Well-constructed plant-based meals have less saturated fat and cholesterol than animal-based meals, which makes plant-based eating healthier for reducing your risk of heart disease.
Your digestion will improve- Plant-based diets done correctly, will show an almost immediate increase in overall satiety and digestion. Plant-based diets are high in insoluble and soluble fibers which are positively associated with reducing the risk for developing heart disease and improving overall gut health.
Inflammation in your body will decrease- A vegetarian diet incorporates many fruits and vegetables which contain phytonutrients that act as antioxidants in the body. Antioxidants are known for removing toxins produced by free radicals and cause cellular damage, all of which lead to low-level chronic inflammation in the body.
We are what we eat. And having the ability to feel really good because you feed yourself right, will help enhance your longevity both in mind and body and spirit!
For more information, feel free to contact me at rachel@livehealthynyc.com
What to Drink Before Bedtime
I have a habit… I like to have a warm drink before bed. After a busy day, drinking a warm cup of tea helps me to unwind and settle into the evening. But, not all drinks are created equal. Let me discuss what are good/bad drinks before bedtime.
From warm milk to chamomile tea to a plethora of wellness drinks, there’s no shortage of beverages available that claim drinking them can help you sleep. But which ones might actually serve your slumber?
Here’s a caveat- depending on your age and if you take certain medications, drinking too much before you go to bed can be disruptive as the need to urinate will wake you up. So, maybe you may want to stop drinking a few hrs before you go to bed.
Here are a few of the drinks that definitely are not good for your slumber:
Alcohol- don’t shoot the messenger! It may make you drowsy, but a cocktail doesn’t necessarily make for good sleep. Alcohol can absolutely disrupt sleep patterns, especially the important brain waves we have when we sleep. It makes it more difficult to fall into a deep sleep. Did you know that it takes about one hour and a little bit over to metabolize one drink. So giving yourself the extra time, plus the time to drink additional water to flush it out of your system, can be helpful for a better nights rest.
Coffee and Tea and Soda- No surprise that the caffeine in coffee and black and green tea are diuretics which promote getting up to pee and the sugar in the soda will keep you up counting sheep.
Here are some drinks that are questionable as there isn’t much evidence that they will help you to slumber:
Warm milk- I would always make it for my kids when they had difficulty falling asleep. It may have worked because it was a comfort food or because the tryptophan in it or other proteins that helped them to fall asleep. But, truth be told, there was no scientific evidence that it improved sleep.
Drinks with Magnesium- drinks like “Calm” or enhanced water products like “driftwell” haven’t been tested for safety and there isn’t enough data. You’re better eating foods with magnesium like leafy dark greens, nuts and seeds and yogurt and milk to name a few.
Drinks with CBD-whether CBD beverages can do you any favors is not yet known. And there could be a variation as to how one reacts from it. So, just be cautious.
The best drinks:
Water- hands down the purest. Plain water is the healthiest, best beverage you can drink any time of day — it has zero calories and prevents dehydration, a condition that can cause foggy thinking, make you moody, and increase risk of constipation and kidney stones.
Chamomile tea- chamomile to be soothing and slumber-inducing.
Tart Cherry juice- tart cherries are rich in melatonin, the sleep-inducing hormone that we naturally create. It may be better to eat the fruit as the naturally occurring sugar in the juice may lead you to getting up to urinate more during the night. But, the benefits of this fruit should not be missed. Stop by your local health food store to look for this juice and make sure it is without added sugar.
We all know how important a good night’s rest is. And remember, it isn’t always about what you eat and drink that lead to either a good night’s sleep- there are many emotional and environmental factors that influence your zzz’s. For more information and help feel free to contact me at rachel@livehealthynyc.com
How to Find Joy
A few weeks ago, I had a birthday. It was not a “BIG” birthday but, if we have learned nothing else during the pandemic or from the war that is happening in the Ukraine, the simple yearly blessing of having a healthy birthday is a joy that should for sure be celebrated. Don’t worry, you didn’t miss a big party- I celebrated in a quiet way and I was SO happy about my day! I am not going to tell you what I wished for as I blew out my candles (I am superstitious and want my wish to come true), but I will share that I always take this time to reflect on the past year and I like to visualize (in order to make it happen) what I want the coming year to look like. This has been one hell of a crazy ride and while there is light at the far end of the tunnel, we still have a way to go.
Do you know what visualization is? It is the practice of imagining what you want to achieve in the future. It involves using all five senses of sight, smell, touch, taste, and hearing. The process of visualizing directs your subconscious to be aware of the end goal that you have in mind. If you picture what you want to happen rather than what you don’t want to happen, you can make it happen. I have a painting in my home that says “DO SOMETHING”. This process of “doing” is about good strong energy that is goal oriented and action driven and takes quite a bit of focus. Ever get stuck in your own way? Yep, me too. So I pause for a moment in order to move the mental clutter that gets in my way. And then I can move forward. Many of us use visualization but like most things in life, it needs to be taught, learned and practiced. And the best part about this is that it can be used in many areas of your life. And it’s not just for athletes, actors and business moguls. It is for the “average joe” too!
Here are a few steps to help you to start visualizing your goals:
Choose a quiet environment to start your practice of visualizing
Decide what you want.
Picture the scene.
Write down a sentence that helps you to focus on your goal.
Find an image that you can hold in your mind of what you want.
Imagine each step toward your successful conclusion.
Visualize daily.
I believe that this mental practice can help you get you to where you want to go. Seeing is believing! Make it real. And celebrate what you CAN do!
A Habit Again
The definition of a HABIT (according to Webster’s dictionary) is “a settled tendency or usual manner of behavior” (for example, the taking of a morning walk) or “an acquired mode of behavior that has become nearly or completely involuntary” (for example, she gets up early from force of habit).
The other night I was out to dinner with my daughter and her friend and I was asked if I eat healthy because I “should” . My daughter responded “she eats this way as she genuinely likes to eat healthy foods”. So, while I hadn’t thought about it quite this way, eating healthy is a habit for me.
How do we establish healthy habits? You are eating healthy and exercising and not drinking too much. You are trying to get a good night’s rest and take some time away from media devices. I believe that all of us approach the process of personal change a little differently. Here are some fundamental steps that I like to think about in efforts to create a good habit:
CREATE A ROUTINE. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.
BUILD CONFIDENCE- Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences are learning opportunities and should be seen as a useful tool in tackling new goals with optimism. Think and repeat to yourself “What did I do that felt good today”.
FOCUS ON WHAT YOU ARE ADDING TO YOUR LIFE. Try not to fixate on what you’re giving up. Breathe. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel. I believe that this focus will give you the momentum you need to keep going.
FOCUS ON YOU. We all do things differently. What is working for you is just as important as what is not working for you in your daily life. Be positive.
Enjoying a healthy lifestyle is supposed to be pleasurable and sustainable. Keep practicing. One day at a time.
For guidance, support and help, contact me at Rachel@livehealthynyc.com
Taking a Vacation
Hi! I am taking a short vacation with my husband! Enjoy your week!
Alcohol
Many of you who know me, know that I am not a drinker. I may enjoy a glass of wine, rose or champagne once in a while, but I can really take it or leave it. Offer me a brownie or a biscotti, and I will not refuse, but I have never really acquired the taste of alcohol or wine. However, alcohol, wine, champagne and beer are important in our society. I am often asked how drinking affects our bodies. Here are some of the facts.
Drinking is both a cultural and a social activity- Many countries drink freely with their families and wine is poured like water is at the table. It can be an activity grouping together family and friends during the holidays. How often do you hear a friend say “lets meet for a drink after work” or during the pandemic a “zoom happy hour” with others. But, keep in mind that it’s called “happy HOUR” for a reason. Alcohol is only healthy in moderation.
Alcohol has a role in weight management- I hate to be the messenger here, but if you are looking to lose a few pounds, you know that 5pm glass of something you drink, well you may want to consider skipping it. Alcohol is empty calories. It’s not that one drink is so many calories, but several drinks add up. If you mix alcohol with fruit juices there is the added sugar and alcohol lowers inhibitions and can easily lead to poor decision-making.
Alcohol can negatively affect your sleep. Research suggests that alcohol can lead to increased periods of wakefulness during sleep cycles. And sleep deprivation, whether from lack of sleep or impaired sleep, can lead to an imbalance in the hormones related to hunger, satiety, and energy storage.
Alcohol affects digestion and nutrient intake- Intake of alcoholic beverages can also inhibit proper digestive function. And this can greatly affect the metabolism of organs that play a role in weight management.
Cutting back on drinking can help you to feel better for your overall health. You may notice that you can enjoy a healthier body, improved sleep, better digestion, and fewer of those excess “empty” calories. And, the good news is that there are some drinks that are better than others. For example, straight vodka, tequila, gin and whisky are all lower in calories than beer and wine and champagne. So, if you are going to drink, these are my suggestions.
Have a good Monday!
Water
I have always been a strong proponent of drinking water. Water is great for hydration. And so I am often encouraging my clients to add natural fruits or vegetables to their water to make it taste good as I am always a bit surprised that people have a hard time drinking water. But, are there other beverages that can do what water does? What about coffee, tea, juices or diet sodas? Well, nothing is truly as good for you as pure water is. What about carbonated water? Let’s look at some good news.
Sparkling water hydrates your body. Current evidence suggests that sparkling water hydrates your body just as well as regular water.
Drinking carbonated water is not bad for your health. There have been rumors that drinking carbonated water is bad for your teeth and gums. If you’re concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.
Carbonated water may benefit your digestive health. It may improve swallowing, increase feelings of fullness, and reduce constipation.
Carbonated water is a calorie-free beverage that causes a pleasurable bubbly sensation. Many people prefer it over still water. There’s no reason to give up this beverage if you enjoy it. And while it’s not a magic elixir, it may be good for improving your overall health.
For more information on how to live a healthy lifestyle, feel free to contact me at rachel@livehealthynyc.com
Valentine's 2022
It’s Valentine’s Day- a day with so many mixed feelings. Whether you are single or in a relationship, what you do on this day can cause a tremendous amount of anxiety. And now let’s think about those who are struggling with their weight or struggling with a “sugar addiction”. This is not an easy holiday to avoid as the store shelves are packed with red and pink foil candy.
Let’s turn this day around and make this holiday about nurturing you, in the best possible way!
Linger in bed a bit longer- For many of us this is indeed a luxury! Don’t stress about your typical morning schedule, and never mind that it’s Monday morning. Treat yourself to a few extra moments in bed! Catching some extra zzz’s is as important to your health and your well-being.
Exercise/Movement-Take a class either in person or online. Go for a walk or run outside (if the weather permits).
Write a love note- This heart holiday, write your own personal card to yourself. Tell yourself how great you are!
Pamper yourself- Take a day off from your routine and do something that makes you feel good. Get a mani/pedi, massage or facial (or do it yourself at home). Go to a movie or a museum or stay home and read a book or catch up on the weekend paper.
Make a meal or order takeout- Enjoying your own cooking or a meal from a local restaurant. Set the table and enjoy! And don’t avoid the sweets as we all know it just leads to feelings of deprivation and ultimately binging behavior. Valentine's day is just another day and chocolate is just another food!
Say “YES” to yourself and splurge on YOU! Show some LOVE and KINDNESS to yourself.
Be good to yourself and treat your body, mind, and soul with kindness! And I can help you to learn ways to value you!
Good Night
When my kids were young, I could retell Good Night Moon by Margaret Wise Brown in my sleep (no pun intended!). We had a routine of reading the story to them before bed. It was not about what story we told, but rather about forming nighttime rituals. This would ensure that we would all have a break from the long day and also so that they would get a good night’s sleep in order to improve cognition and memory, judgment and concentration. We tried, as best we could, to give them a “bedtime toolbox”. I loved connecting with my children before they went off to sleep as they were relaxed, could fall asleep more easily and were prepared for the next day (this routine allowed the next morning to run a bit smoother- and what mom doesn’t love that!). I am not going to lie, this took time! Unlike habits, which become almost unconscious routines, rituals are conscious and deliberate.
So, how do we make nighttime rituals happen? What’s in the “tool box”? Start small- don’t change everything all at once. A good night’s sleep is the bedrock to wellness and well-being. Making small incremental changes to your sleep habits can reap big results. Here are a few ideas to get you started:
Turn off electronic devices- leave your phone, ipad, computer in another room while you prepare for your sleep. This is hard to do as we are so conditioned to being connected to our electronics.
Have warm milk- this was a favorite of mine growing up (my mom and dad would make it for me adding vanilla and honey). The reason milk works isn’t because it’s something magical, but did you know that the fattier the milk (whole milk) the more it contains tryptophan (an amino acid that when absorbed by the body changes into the hormone serotonin which affects your mood). This hormone will spread through your body and stimulate the production of melatonin (which is a hormone that our brain naturally produces). Instead of a lights-out trigger, melatonin acts more like a dimmer switch, turning the day functions off and switching night functions on. So taking a melatonin supplement is sort of like taking a dose of sunset, tricking your body into feeling like it’s nighttime. It doesn’t put you to sleep as much as it tells the body that it’s time to sleep.
Take a warm bath or shower- this is probably one of the most common relaxing bedtime rituals that have ever existed.
Read a book or a magazine- I love to read although I have to admit that when I read at night, within the first page, I am out like a light (so my nighttime rituals and routines work for me!). So, curl up in bed with all your comfy pillows and warm blankets and settle in for a few chapters. And, make sure you’re reading an actual printed book, and not something on a screen like your smartphone or an e-reader. What’s your favorite book that you have read recently?
Perfect room temperature- sleeping in a cool room may seem uncomfortable at first, and I am not suggesting frigid temperatures, but the coolness will actually help you to sleep better. Your body will adjust because as humans, we’re programmed to lower our body temperature at night.
Some other ideas are investing in a sound machine and making sure your room is dark enough. Additionally, what you eat may affect how you sleep. Eating a big fatty meal before bed or one that is high in sugar will have ill effects on your sleep.
Do you have trouble getting into a rhythm at night? I have more ideas and ways to help you so feel free to reach out to me to discuss.
How to Feel your Best Mood
I don’t know about you, but January has felt like a really long month. I try my best not to be cranky but sometimes it’s hard not to want to snap at those I love. I am generally happy and for the most part, I try to look at the bright side of life. But, like most things in life, happiness too has to be cultivated, actively pursued and practiced. Here are some “feel-good” habits that you can try to lift your mood and feel happy.
EAT WELL- Junk food may only help in the moment, but you will feel guilt and regret and will only feel worse. So, eating healthy foods such as quinoa, salmon, mushrooms, foods with probiotics, leafy greens, citrus fruits, nuts and seeds and yes, dark chocolate!
GO FOR A WALK- Getting out and moving for a little more than 20 minutes a day is not only good for your physical health and longevity, it's also a great way to feel better in the here and now. Physical activity is linked to reductions in depression and improved mood, and being outside in the fresh air can also provide mental health benefits. I love the way the brisk air feels in the winter or even the heat of the sun in the hot summer as I go for a walk or run and exhale the bad energy and inhale the feeling of goodness.
LISTEN TO MUSIC- Listening to your favorite playlist of catchy tunes can help to elevate your mood. I often crank up the volume (when I am home alone) and belt out songs while dancing (I have not an ounce of rhythm but who cares when I am by myself!) away any blues I may be feeling.
CALL A FRIEND- Social support is a key factor in emotional well-being. Who knows you better than your bestie? And sometimes just calling on that friend when you are feeling stuck in a negative mindset is enough to help you to feel better. I do this often as my best girlfriends have the patience to listen to me more and the support that they provide is enough to lift my spirits.
PLAN SOMETHING- Research suggests that people who are able to balance living in the here and now with planning for the future are more resistant to negative moods and more resilient in the face of stress. Making plans for the future is helpful for managing daily stress, and it is best used when coupled by living mindfully (being present).
One last tidbit that I feel always lifts my mood is doing something nice for someone else. Whether it's helping out a neighbor, assisting a friend, or volunteering, doing good for others can leave you with positive emotions that researchers have dubbed a "warm glow." This I promise will make you smile from ear to ear and increase your happiness vibe as you pass goodness onto someone else.
As always, I am here for you (rachel@livehealthynyc.com) to help you find healthy ways to lift your spirits and feel good about yourself!
Coffee
Growing up, I can remember sitting with my grandmother for breakfast as she drank her instant coffee (as hot as the water could boil-she liked it so hot that she wanted to wait for it to cool!). I loved the smell of the coffee but I really wasn’t a coffee drinker - it tasted bitter. I had heard that liking coffee took a certain maturity in taste and I can’t really remember when I started to drink coffee, but for sure sometime post college in the 90’s when Starbucks made its way across the states. We certainly have come a long way from the cans of Folgers that filled my grandmother’s cupboards, with my oat milk lattes, cold brews and speciality drinks. I wonder how healthy this drink is for me?
In moderation, and without all the sugary syrups, coffee is part of my healthy day. If you are a lover of coffee, here are some reasons to enjoy your coffee and the pleasure that goes with it.
Coffee boosts your energy level. Coffee contains caffeine, a stimulant that has been shown to increase energy levels and decrease fatigue by altering levels of certain neurotransmitters in the brain. But, drink in moderation!
Can protect against some diseases. Some research suggests that drinking coffee could help protect against Alzheimer’s disease, Parkinson’s disease, and cognitive decline. But, more research still needs to be done in this area.
Coffee may promote weight management. According to some research, coffee could alter fat storage and support gut health, both of which may be beneficial for weight management. Additionally, some studies suggest that those who are regularly caffeinated are more likely to engage in physical activity.
Coffee drinkers may have a lower rate of depression.
Coffee drinkers live longer.
Coffee is a popular beverage that researchers have studied extensively for its many health benefits, including its ability to increase energy levels, promote weight management, enhance athletic performance, and protect against chronic disease. Still, drinking coffee in moderation — about three to four cups per day — has been associated with several health benefits and is generally considered safe for most adults. However, keep in mind that some people may need to limit their intake, including people who are pregnant or breastfeeding, children and adolescents, and people with certain health conditions.
What to Eat to Boost your Immune System
I don’t think that anyone wants to intentionally get sick (either with a common cold, the flu or covid). And as much as we try to stay healthy, we still catch a cold or the flu and there are just some breakthrough covid cases. So, what can we do to soothe ourselves when we don’t feel 100%.
Here are some tips:
Rest- For starters, take a break. We are always on overdrive and so when you start to not feel so great, stay home and rest. There is nothing better than rest for our bodies.
Eat healthy- Homemade chicken soup is a staple in my home when either my kids or my husband get even so much as the sniffles. More than other hot liquids, chicken soup has been shown to increase mucus flow and that helps flush out viruses. Interestingly, chicken soup has a certain amino acid, called cysteine, that can affect mucus flow. And if you can add potatoes to your soup, thanks to their potassium, they help to regulate fluid balance. Fluid balance is crucial when you’re fighting colds, flu or covid.
Eat oats and whole grains- When you don’t feel well, these foods that fight inflammation are helpful.
Eat fruits and veggies- Eating naturally vitamin-rich produce is important for health regardless of whether you’ve been exposed to illness. But, when you don’t feel well, eating healthy foods can help you to speed up your recovery.
Add honey to your foods- Eating honey (when added to your hot tea or foods) has antimicrobial properties that help improve the immune response.
Stay hydrated- whether drinking water, hot tea or making a frozen popsicle, keeping hydration levels high will help with immune system function.
I should add, you don’t have to wait until you don’t feel well to take care of yourself! Knowing your body is the most important way to detect how you are feeling. I hope these tips help you and your loved ones. And as always, for more information, feel free to contact me at rachel@livehealthynyc.com