March is National Nutrition Month

Make it healthy! 

Start from "the ground up"- that means lots of fruits and veggies. Why don't you add one serving to each of your meals! You can never eat too many of these nutritional foods. Some examples of smart fruit choices are: apples, bananas, grapes, berries, peaches, plums, pears, oranges, tangerines, clementines, grapefruit, melon, kiwi, pineapple, mango,dried fruit (in small amounts), frozen fruit blended into smoothies with low-fat milk or yogurt. Some examples of smart veggie choices are: carrots, celery, sugar snap peas, string beans, cucumbers, bell peppers, broccoli, cauliflower, grape or cherry tomatoes, avocados. Veggies can be prepared raw or steamed, and served with low-fat dressing, guacamole, or salsa.
When you eat either fruits or veggies, it's best to pair it with a protein. Some smart protein choices are low-fat cheese, turkey, ham, roast beef, turkey meatballs, hard boiled egg, nuts, peanut butter, or other nut butter, humus, yogurt, tofu, edame, cottage cheese, or roasted chick peas.

Eat locally- buy local or organic meat and produce. While it may be more costly, think of both the short and long term benefits for your self, family and the planet! Make a trip to the local farmers market (there are plenty around, check the listings www.localharvest.org). What a fun way to spend part of the day, picking out local foods, and trying new ones!

Make your calories count! The foods that you eat should be full of vitamins and nutrients. Don't waste your calories on sugary processed foods or starchy veggies. Make a baked sweet potato  and reap the rewards of delicious and nutritious foods!

Treat your self healthfully! Eat when you are hungry. If you are craving something sweet, indulge: there are ways to do it without loading up on junk. Some smart sweet treats include: yogurt, pudding made with low-fat milk, sugar-free jello, fig bars, oatmeal cookies, animal crackers, graham crackers, healthy muffins or breads (think fruit or carrot or zucchini), trail mix, or dark chocolate.

Lastly, carve out some time for yourself! You need to recharge your battery and refresh your spirit on a regular basis. Find ways to relax, like reading a book or a magazine, going for a walk around town, a jog in the park, a massage or facial, or spending time with a friend. 

All of these ideas can lead to a healthy lifestyle- go for it this month!

To learn more, contact me at rbs.graham@gmail.com 

No Excuses!

Spring will be here before we know it (and that means summer's not far behind), so rather than wait to magically fit into those cute sundresses, shorts, and ugh-bathing suits- start getting into shape NOW!!! You have at least 3 months til the "unofficial" start of summer! This is the season that you can look and feel your best! Start by getting up off your couch and getting up to EXERCISE! Studies show that daily exercise at moderate/intense cardio levels, coupled with weight training, will help to restore your youth, energy, and help you to slim down. Whew- that's not too difficult! There are tons of fitness facilities to go to in your area, whether it's your local gym, spin class, yoga, kickboxing, or a run or bike in the park. If you have the time, why not take a quick trip, either to ski or sun where you can do some great outdoor activities! As Nike says, "just do it"! And, if you don't want to do it alone, grab a friend! Along with eating a healthy, well balanced diet, that not high in sugars or trans fats, you can be in spring/summer shape in no time!

Want to learn more tips- contact me for a one-on-one personal consultation.

Snack Attack!

It's that time of year again- February Break for families of school kids. Instead of getting stuck in the air with salty peanuts, pretzels, processed cheese and diet coke- plan ahead for you and your kids! Just remember, NO LIQUIDS GOING THRU SECURITY (What a PIA!). So...

 

If you are leaving in the early morning- bring a pack of instant oatmeal, a box of raisins or dried fruit and some almonds, a plastic container and spoon. When you are inflight, the really lovely flt attendants can give you some hot water to make your mix!

If you are leaving in the afternoon or evening, make a sandwich or wrap or salad and bring it along.

Always pack some trail mix, some granola bars, an apple, and buy WATER once thru the security line. If you want to bring that "emergency" treat, go ahead and grab a few pieces of chocolate (that your honey gave you last week for V-day), and break into it if you need to!

If you are a coffee or tea drinker, you can bring along a few tea bags or Starbucks instant coffee. The flt attendants are "more than happy" to provide you hot water, milk and sugar. 

 
By planning ahead like this, you will not feel bloated and icky when you get to your destination! Enjoy!

Valentine's Day

Do something special for yourself and the special people in your life. You can be happier, healthier, and brighter when you feel great about yourself and your body!

A RASPBERRY AND NUT SMOOTHIE is a great way to start the day!

    3/4 cup low fat milk, 3/4 cup frozen rasperries, 1/2 banana, 1 tbsp of natural peanut or almond butter,   1 tbsp of agave nectar or honey. Blend until smooth.

By starting the day off with fuel (breakfast) and exercise, you feel energized throughout the day and later that evening! Whatever you do during the day, eat right and enjoy yourself!

Finnish the evening with STRAWBERRIES DIPPED IN DARK CHOCOLATE

2 ounces dark chocolate

12 large strawberries

Melt chocolate in microwave and dip fruit in. Let cool on wax paper. Enjoy!

Super Bowl is coming up!!!

For those of you who think that the Super Bowl means eating too many fattening foods, not true... Eat in moderation, and enjoy your family and friends!

Try my Healthy Ranch Dip with Crunchy Veggies (or Baked Pita Chips)
1/2 cup cu nonfat buttermilk
1/3 cup low-fat mayo
2 tbsp minced fresh dill or 2 tsp dried dill
1 tbsp lemon juice
1 tsp dijon mustard
1 tsp honey
1/2 tsp garlic powder
pinch salt


Whisk buttermilk, mayo, dill, lemon juice, mustard, honey, garlic powder, and salt in a medium bowl until combined. Serve the dip with veggies of your choice

Veggies- baby carrots, sliced red pepper, snap peas, broccoli and cauliflower florets, cucumber spears, grape tomatoes

Baked Pita Chips: Slice pita and brush with olive oil and bake on lined cookie sheet in oven 400 degrees for about 7 minutes (but watch as they can burn easliy).

I'm excited about my First Post!

Hello! Welcome to my blog called Live Healthy NYC. In association with my practice as a private Health Coach, my blog will focus on tips for living a healthy life.

For my first post, I'm offering a healthy recipe for staying warm in this cold weather in New York City.  

Yummy Banana Oat Bars

Serves: 8

Preparation Time: 10 minutes

Ingredients:

• 2 cups quick-cooking rolled oats (not instant)
• 1/2 cup shredded coconut
• 1/2 cup raisins or chopped dates
• 1/4 cup chopped walnuts
• 2 large ripe bananas, mashed
• 1/4 cup unsweetened applesauce (optional; see note)
• 1 tablespoon date sugar (optional; see note)

Instructions:

Preheat oven to 350 degrees. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.