Live Healthy NYC: Get Ready for the Summer!

Live Healthy NYC: Get Ready for the Summer!: "The sunshine and warm temps are finally here! And, just in time for the 'unofficial' start of summer as Memorial Day weekend approaches. Pic..."

Get Ready for the Summer!

The sunshine and warm temps are finally here! And, just in time for the "unofficial" start of summer as Memorial Day weekend approaches. Picture this- warm days, cool nites, bbq's, hanging with friends and family by the pool or beach, and just enjoying the summer season- isn't that what it's all about? 

Good healthy food and drinks are easy to prepare (for more info contact me via email rachel@livehealthynyc.com and I'll share my tips!).

In the meantime, I will pass on to you 2 summer drinks (one non-alcohol, the other for 21yrs and older). The smoothie has good energy and you can add a protein powder if desired. The alcoholic drink is lite and refreshing and because it has seltzer added, it dilutes the sugar of the juice, making it calorie friendly.

Pink Grapefruit Smoothie:

1 cup freshly squeezed pink grapefruit juice

1/2 cup white grapefruit juice (or more pink)

1 cup frozen strawberries

1/2 cup ice

2 bananas (fresh or frozen)

Blend, pour, enjoy!!!

Cranberry Razzle Dazzle:

1/2 cup fresh or frozen raspberries, for garnish

2 cups cranberry-raspberry juice

2 cups seltzer

2 tbsp lime juice (plus some sliced wedges for garnish)

3/4 cup of vodka

Combine all the liquid in a pitcher. Serve over ice and garnish with raspberries and lime

Live Healthy NYC: Gluten-Free

Live Healthy NYC: Gluten-Free: "Today I contributed to ilovesportsgirl.com blog. It is a blog designed to attract the non, or casual fan to sports by discussing spor..."

Gluten-Free

Today I contributed to ilovesportsgirl.com blog. It is a blog designed to attract the non, or casual fan to sports by discussing sports news in a unique way. It is perfect for someone looking for a fun tidbit to use in a business meeting, with their kids, or even on a hot date! Sportsgirl, Heather Brooks, came to me with a curiosity about gluten-free diets. She was researching the tennis star, Novak Djokovic, who is having an amazing winning streak. He had recently learned that he was gluten-intolerant and switched to a gluten-free diet. Please check out my post on her blog, as learning about the benefits of a gluten-free lifestyle like that of Djokovic- may not only help you shed a few pounds, but may also improve you serve! 

There are so many different dietary theories and guys and gals alike want to blink once and open their eyes to a ripped, stronger, and sexier self!

Recently, “gluten-free” seems like the latest craze. But, is this healthy? Gluten is the protein in wheat, rye, barley, spelt and a few other closely related grains.

Yes, there are health benefits to going gluten-free. Celiac disease (for example) is an immune reaction to gluten that when someone with celiac disease eats foods containing gluten, their immune system responds by damaging the small intestine.

Gluten intolerance is much more common than people think. Would you believe that about 2 million people in the US have celiac disease (that’s 1 in every 133 people). And, many more go undiagnosed and/or treated. But, there is an easy way to find out- consult with your medical provider!

There is also a very easy way to go gluten-free. Keep it simple!!! Focus on whole natural, unprocessed foods! Start with whole fruits and veggies. Plain fresh organic meat, chicken, eggs and fish are also naturally gluten-free (watch out for added broths and marinades). Tofu is mostly gluten-free, except when “breaded” with wheat. Potatoes are great (all colors), as is rice (white, brown, basmati, jasmine, and risotto), and quinoa is gluten-free too. If you are ok with dairy, than cultured plain organic yogurt is great for you. There are several gluten-free breads that are acceptable, but your taste buds may have to adjust to the new taste and experiment with different brands. Oats are acceptable; just make sure that they are organic and processed in a place that is gluten-free.

And, best of all, by eating whole natural foods, you will feel healthier, leaner, and stronger. And, there are endless recipes for cooking delicious and nutritious meals and snacks that are gluten-free.

One great lunch or dinner (or even a healthy snack) is vegetable (veggies by them selves or with shrimp, chicken, beef, or tofu) stir-fry over rice!

Ingredients: chicken, shrimp, beef, or tofu, any combo of veggies (broccoli, snap peas, bok choy, carrots, zucchini, peppers, onions, etc), a little olive oil, a bit of sesame oil, salt and pepper to taste, a bit of ground ginger, smashed garlic to seasoned to taste, toasted sesame seeds, cooked brown rice.

In a skillet, heat oil and sauté chicken or whatever you decided to use for your protein. When that’s cooked, remove form pan. Add a little more oil, and add veggies, ginger, garlic, salt/pepper and cook until veggies are done to your likeness. Sprinkle toasted sesame seeds on just before serving over brown rice. Enjoy!!!

Live Healthy NYC: Let the Sunshine In!

Live Healthy NYC: Let the Sunshine In!: "Are you feeling deprived of the sun? Most Americans are deficient in Vitamin D and more and more studies are revealing it's vital importanc..."

Let the Sunshine In!

Are you feeling deprived of the sun? Most Americans are deficient in Vitamin D and more and more studies are revealing it's vital importance. Have you heard that Vitamin D is also known as the "sunshine vitamin"? Did you know that Vitamin D helps to prevent osteoporosis, depression, cancer, diabetes, obesity and more!

But, I bet many of you did not know that Vitamin D is actually not a vitamin, but rather a hormone produced by the body in the skin from a photolytic reaction with ultraviolet light.

How do you get enough Vitamin D?

Your body makes it when sunlight touches your skin. By going outside during the sunny days, taking a walk or a run, before the heat of the day will increase your body's production of Vitamin D. And definately, do not burn! Vitamin D production is already maximized before your skin turns pink and further exposure does increase levels of Vitamin D, but also may increase your risk of skin cancer. 

Many foods that we eat, for example, dairy products, are fortified with Vitamin D. Other plants and animal sources contain small amounts of the non-biologically active form of Vitamin D. 

Vitamin supplementation should be consulted with your doctor, as there are many different optimal ranges that are being recommended. 

Always, whenever possible, keep to the basic concepts, eat fresh whole foods, not too little, not too much- just the right balance.

Live Healthy NYC: Day #7

Live Healthy NYC: Day #7: "Breakfas t: Organic Waffles with Berries and Almonds You can use a frozen brand (Van's is a good one) or if you have the time to make homema..."

Day #7

Breakfast: Organic Waffles with Berries and Almonds

You can use a frozen brand (Van's is a good one) or if you have the time to make homemade, go for it!

Sliced Strawberries and sliced almonds on top and warm pure organic maple syrup

Lunch: Chopped Mediterranean Salad w/Grilled Chicken

Chop arugula, chickpeas, cucumbers, tomatoes, and grilled chicken. Use olive oil and red wine vinegar and fresh lemon juice to toss. Serve with side of humus and baked whole wheat pita chips.

Snack: Sliced apple and tsp of fresh organic peanut or almond butter (Whole Foods makes a delicious one, as does many local health food stores)

Dinner: Rotisserie Chicken with Baked Sweet Potato and Sauteed String Beans

Dessert: Angel Food Cake with Fresh Berries  

This dessert is lower in fat and calories than chocolate cake with heavy icing. And it will satisify your craving for a sweet cake!

Live Healthy NYC: Day #6

Live Healthy NYC: Day #6: "Breakfast : Veggie Egg White Omelet Broccoli, Red Pepper, Mushrooms, Spinach Whole Grain Toast w/fresh fruit preserves (strawberry or peach ..."

Day #6

Breakfast: Veggie Egg White Omelet

Broccoli, Red Pepper, Mushrooms, Spinach

Whole Grain Toast w/fresh fruit preserves (strawberry or peach or apricot)

Lunch: Chopped Chicken Salad with Tomatoes and Feta Cheese

Add cucumbers, no olives and lite red wine vinaigrette dressing

Snack: Watermelon, Cantaloupe and mint fruit salad

Dinner: Steak Frites with Sauteed String beans

Grill organic filet or NY Strip (4-6 oz is all you should need)

Frites (french fries) are not fried, but rather baked in the oven with a little olive oil, salt and pepper (white potatos are fine, sweet potaotes  are better!) and saute stringbeans.

Dessert: Low-fat ice cream sandwich (Skinny Cow is a good one)

Live Healthy NYC: Day #5

Live Healthy NYC: Day #5: "Breakfast: Strawberries and Cream Fresh strawberries, plain greek yogurt with honey to sweeten and 1tsp of vanilla extract, small handful o..."

Day #5

Breakfast: Strawberries and Cream

Fresh strawberries, plain greek yogurt with honey to sweeten and 1tsp of vanilla extract, small handful of raw almonds

Lunch: Grilled Shrimp or Chicken Quesadilla

Grill shrimp or chicken (seasoned with Adobo seasoning), add grilled red peppers, onions, jalapenos, alittle chedder cheese, avocado and fresh salsa to whole wheat tortillas. Enjoy!

Snack: Grapefruit slices

Dinner: Sushi and Sashimi

Any combo of sashimi or sushi (try to ask for brown rice). Sorry-tempura rolls or spicy rolls not tonite dear! 

Edemame, miso soup, fresh fruit for dessert!

Live Healthy NYC: Day #4

Live Healthy NYC: Day #4: "Breakfast: Organic Raisin Bran (try Cascadian Farms) Skim milk or almond or soy milk Fruit of choice (banana, apple, melon, orange or grap..."

Day #4

Breakfast: Organic Raisin Bran (try Cascadian Farms)

Skim milk or almond or soy milk

Fruit of choice (banana, apple, melon, orange or grapefruit slices)

Lunch: Turkey Sandwich on Whole Grain Bread

I prefer organic turkey (Applegate Farms costs a bit more, it isn't processed and it tastes better and has less salt). Instead of mayo or mustard or heavy russian dressing, add cranberry chutney and watercress.

Slice watermelon to have with it.

Snack: Granola Bar (TLC brand makes great ones!)

Dinner: Veal Stew with Spring Veggies and Whole Grain Noodles

You can make this with either a slow-cooker or on the stove in a large skillet

Ingredients- 3 large carrots (cut into slices), 2 onions chopped, 1 garlic clove chopped, 2 tsp chopped rosemary, 2 cups chicken broth, 2 tbsp tomato paste, 4 cups water. 

In a large skillet with olive oil, saute onion and garlic until soft. Add in rosemary. Add veal and cook until no longer pink. If you are using a slow cooker, add the meat to the slow cooker. Add the broth and the tomato paste to the pan and simmer. Then add to slow cooker and cover on low for 4 hrs. 

Steam asparagus and peas and add to the meat. It adds beautiful color and is full of taste.

Serve over noodles.

Dessert- Mixed berries

Live Healthy NYC: Day #3- All Day Veggies!

Live Healthy NYC: Day #3- All Day Veggies!: "Breakfast: Dairy-free Banana Berry Smoothie This is a simple breakfast to prepare and will get your morning started right! 1 ripe banana cu..."

Day #3- All Day Veggies!

Breakfast: Dairy-free Banana Berry Smoothie

This is a simple breakfast to prepare and will get your morning started right!

1 ripe banana cut into chunks

1 cup frozen blueberries

1 cup almond milk, rice or soy milk

1 tsp flaxseed

1/2 tsp cinnamon

Toss in blender and blend until smooth. Add ice to desired consistency

Lunch: Sweet Potato and Quinoa Salad

This salad has great color, flavor and texture! And, it's not a lot of work! And, this grain is packed with protein and can be purchased at any supermarket or health food store in your neighborhood.

1 cup raw quinoa (cook according to directions on package)

Cook 1 sweet potato, peel and dice into small pieces. Toss together the quinoa, sweet potato, diced red pepper, and minced onion or shallot. Sprinkle with salt and pepper. Whisk oil and vinegar together and toss into salad. Garnish with chives. You can also spice it up with diced avocado and add 1/4 tsp cayenne, chili powder, or hot red pepper flakes (if you go this way, use freshly squeezed lime juice in place of the vinegar and cilantro in place of the chives). 

Snack: Fresh Cubed Cantaloupe and Mixed Raw Nuts

Dinner: Asian Stir-Fry with Tofu

In a large saute pan, heat 3 tbsp extra virgin olive oil and saute minced garlic and minced fresh ginger. Add veggies (sliced red pepper, sliced yellow pepper, sliced onion, sliced blanched bok choy, blanched string beans, blanched chopped broccoli, mushrooms) and extra-firm tofu and toss to combine. Continue to toss and saute until they reached the desired level of "doneness", depending on  your taste. Add a ginger-miso sauce (I like Candle Cafe's, which is 1 tbsp minced garlic, 1/4 cup minced fresh ginger, 1/2 cup white miso, 1/4 cup agave nectar, 1/4 cup tamari soy sauce, 2 tbsp toasted sesame oil- place all these ingredients in blender with 1 cup of water and blend until smooth). When you add the ginger-miso sauce to the stir-fry, you can also add some sliced water chestnuts for a few more minutes, just to heat.

This meal can be served with either brown rice or whole wheat soba noodles.

Dessert: Sliced Apple with Sprinkled Cinnamon.

Live Healthy NYC: Day #2

Live Healthy NYC: Day #2: "Breakfast : Egg white omelet with mushrooms and spinach (you can add salsa to make it a little spicy) Whole wheat toast w/fresh fruit pres..."

Live Healthy NYC: Day #1

Live Healthy NYC: Day #1: "Breakfast: Oatmeal with Blueberries and Almonds 1 packet or 1/3 cup of oats (make with water as per direction) 3/4 cup blueberries (fresh or..."

Day #2

Breakfast: Egg white omelet with mushrooms and spinach (you can add salsa to make it a little spicy)

Whole wheat toast w/fresh fruit preserve

Sliced melon

Lunch: Italian tuna (no mayo) on a bed of greens with asparagus, hearts of palm, tomato (use balsamic vinegar, olive oil, and fresh squeezed lemon)

Snack: Sliced apple with 1 tsp of peanut or almond butter

Dinner: Whole wheat spaghetti with turkey meatballs (adapted from Food and Wine)

5tbsp extra virgin olive oil

3/4 finely chopped onion, 4 garlic cloves minced, 1 small celery chopped, 1 small carrot grated, 

2 28oz cans whole plum tomatoes with juice crushed

1/4 cup chopped basil

Salt and pepper

2 tbsp bread crumbs

2 tbsp low fat milk

1 egg white

1 tbsp chopped oregano

1 lb ground turkey

grated Parmesan cheese for serving

In a medium casserole, heat 2 tbsp oil until shimmering. Add 1/2 cup onion, 3 minced garlic, along with celery and carrots and cook until soft, not brown. Add cans of tomatoes (along with the juices) and all but 1 tsp of basil, season with salt and pepper, and bring to a simmer. Cook over low heat for 1 hr and stir occasionally.

In a small bowl, heat 1 tsp olive oil, and add remaining onion and garlic and cook until soft. Transfer to a medium bowl and cool. Stir in breadcrumbs, milk and egg white. Add oregano, salt, pepper, and basil. Add ground turkey and knead until combined. Roll into balls and place on baking sheet and refrigerate for 1 hr.

In a large non-stick pan, heat oil and add meatballs and cook, turning, until browned and cooked thru. Using a slotted spoon, transfer to paper-towel lined plate.  Add the meatballs to the sauce and simmer over low heat.

In a large pot of boiled water, cook the pasta. Serve the meatballs onto of the pasta and add cheese to taste.

Serve with mixed greens and sliced tomatoes

Dessert: Mixed berries

Remember to drink water!!!

Day #1

Breakfast: Oatmeal with Blueberries and Almonds

1 packet or 1/3 cup of oats (make with water as per direction)

3/4 cup blueberries (fresh or frozen)

1 tbsp slivered almonds

1/4 tsp cinnamon

2 tsp honey

Lunch: Chicken Salad

1 cup mixed greens

1/2 cup diced tomatoes

1/2 cup sliced mushrooms

1/2 cup broccoli florets

1/2 cup sliced cucumbers

3 tbsp of chick peas

3-4 oz of grilled chicken

Toss salad with balsamic vinegar and olive oil and lemon squeeze

Daytime Snack: 1/4 cup raw almonds and dried cranberries

Dinner: Broiled or Grilled Salmon with Asparagus

4 oz of salmon filet

Asian marinade (1 tbsp low sodium soy sauce, 2 tsp sesame oil, 1 tbsp fresh lemon juice, 1 tbsp fresh minced chive, crushed garlic to taste, salt and pepper)

Place the fish in a shallow baking, pour soy mixture and marinate for at least 10 minutes. Broil or grill until golden. Garnish with lemon.

This meal can be served with steamed asparagus and a small side salad

Evening Dessert: Fresh fruit salad 
Be sure to drink lots of water during the day!

Ready, Set, Go!!!

Fall blew in quickly. Winter was too long. Spring has sprung. Summer will be here in a few short weeks! Ready to finally get into shape? And are you ready to put on your bathing suit (cause memorial day is near!). Starting this coming week (Monday May 9th- May 15th), each day, for your convenience, I will post a daily menu for you. But it will be up to you to check each day. I hope that this will help you "get back in the saddle" and feel great about yourself! Don't forget to exercise each day (this is crucial to getting into better shape and feeling good!), and remember to drink plenty of water. 

Please don't be shy about sending questions and comments to me at: rachel@livehealthynyc.com

Mirror Mirror on the Wall

When you look at yourself in the mirror, do you like what you see? We are so quick to criticize ourselves rather than focus on the positive attributes that we loose sight of the great qualities we have both inside and out. 

What's better than a day where you can feel positive about your reflection and it's nice when someone affirms how you are feeling. Confidence is a great asset! 

So, be sure to take care of yourself by eating right (give up fad dieting!), daily exercise (I'm not talking about getting up to answer the phone when a delivery comes to your door!), and treating yourself to quality time with your friends and family, as well as some "you" time.  

And, be sure to pass a compliment onto someone else! Not only will it make them feel good, but it will make you feel good too!

 

Some healthy feel good treats: a mini massage or facial, a walk or run in the park (the sun has been out!!!), sharing a coffee or tea with a friend,  going out to eat a healthy organic meal, or trying a new activity (biking, sailing, waterskiing, hiking, horse back riding, golf, tennis, kickboxing, yoga, pilates, swimming). Whatever it is that you do to make yourself and others smile, enjoy the great feeling!