Live Healthy NYC: xmas

Live Healthy NYC: xmas: Happy holidays! True facts to burn Christmas calories: kissing under the mistletoe, rocking around the C hristmas tree to your favorit...

xmas

Happy holidays! True facts to burn Christmas calories: kissing under the mistletoe, rocking around the Christmas tree to your favorite tunes, unwrapping Santa's gifts, and going for a holiday walk to get fresh air!
Enjoy the holiday!!!

Live Healthy NYC: Holiday!

Live Healthy NYC: Holiday!

Holiday!

Live Healthy NYC: Chanukah has always been this "potato pancake ...

Live Healthy NYC:



Chanukah has always been this "potato pancake ...: Chanukah has always been this "potato pancake holiday" in my house. No matter what I serve, my family likes simple crispy potat...

Chanukah has always been this "potato pancake holiday" in my house. No matter what I serve, my family likes simple crispy potato latkes best. Yet in this vastly changing landscape of food, I have tried all different kinds: zucchini, beet, sweet potato, and even celery root. However, the favorite is still simple potato.  

Potatoes are typically fried or drenched in fatty sauces, but a potato on its own is remarkably low in calories (at 132 per cup). This humble vegetable is also high in vitamins C and B6, providing about 25 percent of the daily requirements for each nutrient.

Did you know that potatoes have only been part of this holiday since the 18th century, when they came to Europe from the New World. The word latkes stuck, coming from "platke" in Ukrainian and potato pancakes spread throughout Europe. They came to the United States with immigrants from Eastern Europe at the end of the 19th century.

Ever since I can remember, I have celebrated Hanukkah lighting candles each night for eight nights to recall the miracle of the oil. We always have a tradional feast of slowly cooked brisket (or for the vegetarian lots of great sautéed veggies), complemented by crisp fragrant potato latkes cooked in oil (now in this healthy style, baked) and, of course, homemade applesauce. It's delicious!

  

 

Potato Latkes

Ingredients:

• 1 1/2 pounds Yukon Gold or Russet Potatoes
• 1 medium onion
• 1/4 cup flour
• 2 egg whites
• Freshly ground black pepper

Preparation:

Preheat oven to 450 degrees. Peel, cut and shred potatoes and onion, using either a grater or a food processor.

Place a large cookie sheet in hot oven.

Empty shredded potatoes and onion into a colander and squeeze out as much excess moisture as you can.

Transfer potato and onion mixture to a large bowl. Add flour, egg whites and black pepper, and combine well with a fork.

Remove cookie sheet from oven. Coat with nonstick cooking spray

Form 2-2 1/2-inch flattened rounds with the potato mixture and place on hot cookie sheet.

Return cookie sheet to oven and cook for 7-8 minutes each side, until crisp and golden.

Makes 12-15 latkes.

Serve with low-fat sour cream, homemade applesauce, or for a real indulgence, smoked salmon and or caviar!

Enjoy!!! Happy Chanukah!!!

For more information, contact me at rachel@livehealthynyc.com

Live Healthy NYC: sweet

Live Healthy NYC: sweet:      HOW SWEET ARE YOU?!? I was recently at a dinner party and while the appetizers and main course were delicious, when it came time for ...

sweet

    

HOW SWEET ARE YOU?!?

I was recently at a dinner party and while the appetizers and main course were delicious, when it came time for dessert, we all decided that DESSERT was the best part! There were homemade cookies, brownies, pies, cupcakes, and ice cream. As we sat around the table indulging (because it was the holiday time!), we talked about how the sugary treats should be a food group unto itself. Let's be real, most of us have a sweet tooth. However, the better part of ourselves knows that while sweets are enticing and addictive, sugar consumed in excess has been linked to weight gain, premature aging, and type 2 diabetes.
Eating this type of sugar is bad. And it's bad for your waistline!
The good news is that there are foods that are NATURALLY SWEET!

#1) Raw Honey- Did you know that honey is antimicrobial, antibacterial and antifungal (it's even used to treat wounds!). And, honey's distinctive brand of sweetness is welcome in almost any dish.

#2) Salt- This may seem a bit counterintuitive, but a tiny pinch of salt can enhance the natural sweetness in many ingredients and dishes-and especially in anything with fresh fruit. Before you add something to sweeten that next smoothie, try a little salt and taste it again. The natural sweetness will be more pronounced. 
Go easy on the shaker, though: Excess sodium harms your heart and adds bloat to your body!

#3) Organic milk or cream- Those who can't stomach the stuff know all too well that milk and cream are full of lactose. It's less well known that lactose is, in fact, a type of natural sugar that lends a gentle hint of sweetness to all kinds of recipes. Think about how a little cuts the bitterness in your coffee. It also adds a touch of sweetness to savory soups and stews. Consider the calcium you'll get as an added bonus.

#4) Grated carrots- You know how your grandmother's recipe for spaghetti sauce calls for sugar? Try grated carrots instead. Their natural sugars bring just the right amount of sweetness (and a dose of vitamin A and beta carotene)-with no added sugar.
 
#5) Beets-
Much of the refined sugar you eat comes from beets-and for good reason. They are among the sweetest plants growing. In fact, the original red velvet cakes used grated beets to achieve its earthy sweet flavor and ruddy hue. Try them in smoothies, grated into your next chocolate cake, or in soups for an unexpectedly sweet taste.

#6) Orange juice- Salad dressings are prime suspect when it comes to identifying hidden sugar in your diet. Make your own salad dressing with olive oil and lemon juice, and sweeten it slightly with a splash of vitamin-C-packed fresh-squeezed orange juice.

#7) Caramelized onions-
It sounds strange, but onions have a surprisingly high sugar content. It's just that we don't taste it in their raw state, when those harsh, sharp, eye-burning flavor compounds hog our attention. Rich in polyphenols, onions are one of the healthiest common vegetables and a nutrition-packed addition to your meals. Cooked slowly over a low heat, the sweetness comes into focus. They can replace corn-syrup-laced condiments, like ketchup, on your next burger. 

#8) Maple Syrup- This sweet stuff isn't just for pancakes. Its complex flavors bring sweetness to baked goods and is a big improvement over granulated sugar in your morning coffee. Luckily, it doesn't just taste fantastic. With slightly fewer calories and more minerals than honey, this antioxidant-rich elixir has health benefits, too.

#9) Apples- Applesauce (no added sugar, please) is a classic ingredient for cutting fat and sugar out of recipes. Grated whole apples can work this way, too. Try some in your next batch of whole-wheat pancakes and you may not even want to reach for syrup. Diced apples also make a fiber-rich sweetener for plain yogurt. Just don't peel the skin-that's where most of the disease fighting compounds are.

#10) Stevia- If none of the above solutions solves your sugar dilemma, you may want to reach for a sugar substitute. Of the currently available options, stevia, which is derived from an herb and has been used in certain parts of the world for centuries, is probably your healthiest bet. It's super sweet-many times sweeter than sugar or honey-and should be used in moderation.
 
So, while it's easy to be tempted by the cakes, candy and sugary alcoholic drinks, opt for the "real sweets"! There is always an option for fresh fruit! You will feel better (less moody and have more sustainable energy) and you will look better in your clothes (especially as you approach the holidays!).


For more information, contact me at rachel@liveheatlhynyc.com


  
  

  


 


































































































































  
































 

Live Healthy NYC: We Give Thanks!The start of this holiday season...

Live Healthy NYC:

We Give Thanks!
The start of this holiday season...: We Give Thanks! The start of this holiday season has taken us all by storm! Literally. Those of us who live on the East Coas...

We Give Thanks!

The start of this holiday season has taken us all by storm! Literally.

Those of us who live on the East Coast experienced first hand how Mother Nature is a force not to be reckoned with! Nearly three weeks ago, Hurricane Sandy swept us away. Halloween was not put on hold and the kids who dressed as monsters didn't scare us half as much as a major power outage, a gasoline shortage, daily routines disrupted, and communities and homes torn apart.

It has been amazing to see how we as a community have come together to help repair and rebuild communities for those who have lost their homes. Supplies of water, batteries, clothing, and non-perishable foods have been donated in great abundance. Adults and children alike can be seen physically loading trucks with these goods and helping to pump out the water and clean debris.  

Everyone is doing their part to help. There are still a number of organizations that are accepting donations such as the American Red Cross, Roy Neiderhoffer's Foundation, and the Mayor's Fund, just to name a few. It is not too late to help out!

The worst of the storm has truly bought out the best in so many people.

And, this is where we are thankful. As the Thanksgiving holiday is upon us, we give thanks for what we have, and we give help to others who aren't as fortunate.  

Whether you are volunteering your time on this holiday to help feed others or feeding your family and friends for this holiday, it is a time to share your generosity of spirit and kindness towards yourself and others.  

In keeping with kindness, I am often asked to share tips re: how to stay healthy for Thanksgiving. It's a meal filled with butter and calories. But, there are ways to eat healthy. Thanksgiving does not have to sabotage your weight. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

#1)Get Active- Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods.

#2) Eat Breakfast- While you might think it makes sense to save up calories for the big meal, eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk. This way, you won't be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices.  

#3) Lighten Up -Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

#4 ) Police Your Portions- Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without. Don't waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods. Skip the "seconds". Try to resist the temptation to go back for second helpings.

#5) Slow Down- It's not a race!

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

#6) Go Easy on Alcohol- Don't forget those alcohol calories that can add up quickly.

#7) Be Realistic- 

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

#8) Focus on Family and Friends- Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet. I have included a few recipes for a healthier holiday.

Baked Sweet Potatoes with Raisins and Pecans:

5 sweet potatoes, peeled and cubed

1 ounce raisins

1 ounce chopped pecans

1/4 cup butter, melted

1/2 cup maple syrup

1/2 cup water

Directions:

1.Preheat oven to 400 degrees F  

2.Spread sweet potatoes in a single layer in a 9x13 inch baking dish. Sprinkle with raisins and chopped pecans.

3.In a small bowl, mix the butter, syrup and water. Pour the mixture over potatoes.

4.Cover the baking dish with aluminum foil. Bake in the preheated oven 50 to 60 minutes, until sweet potatoes are tender.

Garlicky Green Beans:

2 pounds beans, green, trimmed
3 tablespoon oil, olive, extra-virgin
3 tablespoon garlic, minced
3 tablespoon parsley, fresh, minced
1 tablespoon tarragon, fresh
1/2 teaspoon salt
pepper, black ground, to taste

Preparation:

1.Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.

2.Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes.

3.Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.

4.Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

Cranberry-Cherry Relish Recipe:

 12 ounce(s) cranberries, fresh or frozen, (3 cups)
10 ounce(s) cherries, sweet, dark, (2 cups)
2 medium pear, bosc, or Anjou, firm, ripe, peeled and cubed
3/4 cup(s) vinegar, cider
1/2 cup(s) sugar, brown, light, packed  1 pinch nutmeg, ground
1 pinch cinnamon, ground

Preparation:

1.Combine cranberries, cherries, pears, vinegar, sugar, nutmeg and cinnamon in a large heavy saucepan and bring the mixture to a simmer over medium-high heat, stirring often to prevent sticking.

2.Reduce heat to low and cook, stirring occasionally, until the fruit is tender and the relish has thickened, 40 to 45 minutes. Let cool.

Maple-Walnut Apple Crisp:

1/3 cup all-purpose flour

1/2 cup packed light brown sugar

1/3 cup regular oats

1/4 teaspoon ground cinnamon

1/4 cup chilled butter or stick margarine, cut into small pieces

3 tablespoons chopped walnuts

7 cups sliced peeled Rome apple (about 3 pounds)

1/4 cup maple syrup

1/2 teaspoon ground cinnamon

Directions:

1.Preheat oven to 375°.

2.Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, oats, and 1/4 teaspoon cinnamon in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Stir in walnuts.

3.Combine apple and remaining ingredients in a large bowl; toss

well. Spoon apple mixture into an 8-inch square baking dish or 1 1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375° for 45 minutes or until golden brown. Serve warm.

Dance On!

Have you ever had “Saturday Night Fever” and wanted to “Do the Hustle”? Or have you not heard LMFAO sing Party Rock it starts “party rock is in the house tonite. Everybody just have a good time”. It’s a great get-up and go dance song that has everybody moving their feet and shuffling!

From wedding’s, to bar and bat mitzvah’s, to birthday celebrations, I am surrounded by good friends and family sharing the joy! The energy at both the ceremonies and celebrations is contagious! Typically, we dance all night (ok, maybe we eat and drink too!).

Recently at a past celebration, I became aware of, and realized how important the art of dancing is to one’s health! Now, anyone who knows me on the dance floor can attest that rhythm is not my strength! I inherited a lot of good qualities from my parents, but I am not heading for dancing with the stars! Oh well…

However, I do have fun when out there on the dance floor (especially as a I note my children’s embarrassment!).

I searched the web and found that my desire for fun is supported by research that says dancing is a great way for people of all ages to get in and stay in shape. Besides being fun, dancing has many positive health benefits.

Some of the benefits are: flexibility, strength, endurance, and an overall sense of well-being.

Flexibility is an important part of being healthy. Dance requires a great amount of flexibility. Strength is defined as the ability of a muscle to exert a force against resistance. Dancing builds strength by forcing the muscles to resist against a dancer's own body weight. Dance is physical exercise. Exercise increases endurance. Endurance is the ability of muscles to work hard for increasingly longer periods of time without fatigue. Regular dancing is great for improving endurance, especially vigorous dancing.  Dancing is a social activity. Studies have shown that strong social ties and socializing with friends contribute to high self-esteem and a positive outlook.

So, get up and dance and be light in your feet and enjoy yourself and people you are with!

And, after you are all done dancing the nite away, to treat yourself to something sweet, try these amazing cookies (they are healthy and delicious!):

Healthy Pumpkin Spiced Cookies

Prep Time: 10 minutes
Total Time: 30 minutes
Serves 2-6

Ingredients:

• 2 cups organic raw whole rolled oats*
• 8 ounces (about 1 cup) organic mashed pumpkin (from a can is ok)
• 1 small ripe banana, chopped
• 1/3 cup sliced almonds
• 3 tbsp ground flax seeds
• 3 tbsp grade B maple syrup
• 1 ½ tsp pumpkin pie spice**
• ¼ tsp fine sea salt

Recipe:
Preheat the oven to 350. Lightly spray a baking sheet with a natural olive oil or canola oil cooking spray. Combine pumpkin, banana, maple syrup, pumpkin pie spice and salt in a large mixing bowl and mix on high with a hand mixer until mostly smooth, about two minutes. Fold in the oats, almonds and flax using a large wooded spoon until the mixture is uniform. Form 6 large cookies and bake for 14-16 minutes until set. They will stay soft but hold together well. Let cool 10 minutes before eating, and store in an airtight glass container in the refrigerator for up to 3 days.

This recipe also works well if you make 12 small cookies of equal size and bake for 11-13 minutes.

*Oats are gluten-free by nature, but some are processed in plants that also process gluten-containing ingredients. Read the package instructions for more info, and, if necessary, buy oats that are certified to not contain gluten.

** Pumpkin pie spice is a blend of cinnamon, nutmeg, ginger & clove. I recommend buying the blend at your local natural grocer (it’s inexpensive and contains proper proportions), or you can make your own if you’d like.

Enjoy!

For more information, contact me at Rachel@livehealthynyc.com

 

Live Healthy NYC: Pumpkin Time!

Live Healthy NYC: Pumpkin Time!: --> I can’t believe it is mid-way thru October! This is a great month to think about fall fruits and veggies and especially...

Pumpkin Time!

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I can’t believe it is mid-way thru October! This is a great month to think about fall fruits and veggies and especially Pumpkins!

Did you know that pumpkin is one of the very low calorie vegetables? 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals and vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs. It is also a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.  In addition, pumpkin seeds are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins.

So, what do you do with pumpkin besides make pumpkin pie? I have gone thru my files and talked to my friends and here’s what I have come up with!

Pumpkin muffins:
(Courtesy of Melissa Bridgers at OC 61, google her website at www.melisabridgers.com)
1 ¾ cup flour
1 ¼ cup sugar
1 tbsp baking powder
¼ tsp salt
1 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
¼ tsp allspice
½ tsp ground cloves
1 cup pureed pumpkin
½ cup soy milk (can use whole milk or almond milk if desired)
½ cup vegetable oil
2 tbsp molasses
Preheat oven to 400F
Lightly grease 12 muffin tin
Sift together flour, sugar, baking powder, salt and spices. In a separate bowl, whisk together pumpkin, soy milk, and molasses. Pour the wet ingredients into the dry and mix.
Fill the muffin cups 2/3 fill. Bake for 18-20 minutes, until a toothpick or knife inserted in the center comes out clean.
For some variety, you can add cranberries or walnuts or a mixture of the two.

Banana Pumpkin Loaf:
(I found this recipe as I was searching the internet! Not low-cal, but very tasty for a treat!)

1 2/3 all-purpose flour
1 teaspoon baking soda
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1 cup plus 2 tablespoons sugar
1 egg
3/4 cup pumpkin puree
3 1/2 bananas, very ripe, mashed
2 tablespoons sour cream
1 teaspoon vanilla extract
1/4 cup dark rum
2/3 cup walnuts, toasted
Preheat oven to 350 degrees F.
Line the bottom of a loaf pan (or three mini loaf pans) with parchment paper. You can also just spray it with baking spray or lightly brush it with butter.
Sift together the flour, baking soda, pumpkin pie spice and salt. In a separate mixing bowl, beat sugar and egg with a whisk until light and fluffy, about 10 minutes. Add pumpkin puree, mashed bananas, sour cream, vanilla, and rum. Mix to combine. Fold in dry ingredients and nuts. Pour into a loaf pan and bake for about 45 minutes.

Cream Cheese Frosting:

Ingredients

• 8 ounces cream cheese, room temperature
• 8 tablespoons (1 stick) unsalted butter, cut into pieces, room temperature
• 1 cup confectioners' sugar
• 1 teaspoon pure vanilla extract

Directions

Place cream cheese in a medium mixing bowl. Using a rubber spatula, soften cream cheese. Gradually add butter, and continue beating until smooth and well blended. Sift in confectioners' sugar, and continue beating until smooth. Add vanilla, and stir to combine.

When the loaf is cool, frost with cream cheese icing.
 

Whole wheat Pumpkin Pizza:
(Courtesy of Jennie Choi)

Whole wheat pizza crust ( Can get it from the local pizza joint or Trader Joes sells it too!)

For the sauce:

• 1 teaspoon olive oil
• 1/3 cup onions, finely chopped
• 3 cloves of garlic, minced
• 3/4 cup canned pumpkin
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon dried sage
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

For the topping:

• 2 – 3 Tablespoons roasted red pepper or garlic hummus
• 1 – 1 1/2 cup ricotta or part-skim mozzarella
• 1 1/2 cup fresh spinach or arugula

Preparation

1.   Preheat oven to 375° and prepare pizza crust (make your own or follow the directions on the packaging).

2.   Heat olive oil in a skillet and sauté onions and garlic until fragrant and soft. Place cooked onions and garlic in a bowl and stir in pumpkin, basil, oregano, sage salt and pepper.

3.   Sautee the fresh spinach or arugula over high heat in the same skillet used for the onions and garlic. Cook until the spinach has wilted and most of the liquid has been cooked off.

4.   Turn off the heat and let the veggies cool.

5.   Place pizza on pizza stone or round baking sheet. Spread pumpkin sauce evenly over the dough and sprinkle on ricotta or mozzarella. Take a few paper towels and wrap them around the cooked spinach and mushrooms to squeeze out any liquid still left – this will make sure the pizza isn’t soggy.

6.   Add spinach or arugula to the pizza. Sprinkle on more cheese if desired.

7.   Cook pizza stone or round baking sheet in oven and cook for 25-30 minutes** or until pizza crust is brown on the edges and the crispiness level you desire. Let the pizza cool for a few minutes, slice, and  enjoy! **The cooking time will vary depending on the type of crust and pan you use to cook the pizza. Just be sure to watch it carefully after it’s cooking 15-20 minutes.

Pumpkin Soup:
(again from Melissa, who knew that a colorist could cook too!)

For Soup:
1 tbsp unsalted butter
3 shallots, finely chopped
2 (12 oz) packages frozen winter squash puree, thawed or 2 cans pumpkin puree
3 cups chicken stock
 For pumpkin seeds:
1 tbsp olive oil
¾ cup raw pumpkin seeds
¾ cup ground cumin
pinch of cayenne pepper
To finish:
1 tsp finely grated fresh lime zest
1 tbsp fresh lime juice
Make Soup:
In a large saucepan over moderately high heat, melt butter. Add shallots and sauté until translucent. Stir in squash and stock and bring to a boil. Reduce heat and simmer, uncovered, until soup thickens, about 30 minutes.
While soup simmers, make pumpkin seeds:
In a small skillet over moderately high heat, heat oil. Add pumpkin seeds and cook, stirring constantly until seeds begin to pop. Stir in cumin and cayenne and continue to cook, about 30 seconds. Transfer to a bowl and season with generous pinch of coarse sea salt.
Finish and serve:
When soup has thickened, remove from heat and stir in lime zest and juice. Season with fine sea salt and fresh ground pepper. Ladle into bowls, garnish with pumpkin seeds and serve!

For more information, contact me at rachel@livehealthynyc.com

Live Healthy NYC: Sleepless in NY

Live Healthy NYC: Sleepless in NY: Sleepless in NY On most nights, I get into bed and before I can reach over to hit the lights, I am asleep!...

Sleepless in NY

Sleepless in NY

On most nights, I get into bed and before I can reach over to hit the lights, I am asleep! Even the sound of the football game that my husband is watching does not disturb my REM’s. There are other nights where I toss and turn and can’t wait for the sun to rise! I don’t know a single person who hasn’t had “sleep issues”. 

So, what do they do to catch their z’s?

Recently I have been hearing more men and women talking about taking melatonin. 

What is this magic pill?

Melatonin is a hormone that helps you fall asleep. It is naturally produced in your brain. It tells your body that it’s nighttime and it’s time to go to bed. It is a “natural, non-addicting hormone supplement that assists with sleep”. After having difficulties falling asleep or staying asleep, many people take this hormone in order to get a good night’s sleep.

However, many may mistake its power for that of a sleeping pill and feel compelled to take more for better sleep. However, at the wrong dosage, melatonin may actually destroy your sleep cycle. Too much melatonin at one time may also cause headaches, nausea, dizziness, or irritability. 

So, when should you use melatonin? It can be beneficial for those who know they will be up late for a few nights in a row and know they will have trouble getting back to their normal sleep schedule. It also works well for jetlag.

You should not taking melatonin if you have already taken it earlier that evening, because it is so powerful, too much melatonin may actually disrupt your sleeping pattern, which may lead to your waking up in the middle of the night. Some people complain of a “melatonin hangover,” which may lead to them feeling even more groggy and unrested! This happens because any residual melatonin in your system in the morning will make your body think it’s still nighttime – and it will be even harder to wake up.

You shouldn’t take melatonin if you can’t sleep because if issues like stress, depression, or anxiety. It may not work in those cases because the problem doesn’t lie with the body’s ability to make its own melatonin. Practicing ways to relax your muscles to calm your body and distract your brain will work to help you fall asleep without the extra aid.

If you find yourself “needing” the hormone for any prolonged length of time, it may be “time” to look at the root cause of your sleep disturbances. It also never hurts to start with changing your lifestyle in order to get better sleep before popping a powerful hormone supplement.

For more information, contact me at Rachel@livehealthynyc.com

Live Healthy NYC: Energy Bars

Live Healthy NYC: Energy Bars: --> The Truth about Energy Bars : What are the real facts about energy bars? There are so many on the market it...

Energy Bars

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The Truth about Energy Bars:

What are the real facts about energy bars? There are so many on the market it takes up an entire isle in the supermarket. But, are they really good for you?

Will they give you the energy you need to make it through that morning or afternoon slump?

Will eating an energy bar help you to power and pump up your workout?

If you eat an energy bar, will you loose weight?

Or are they just a “natural and healthy” substitute for a snickers candy bar or a handful of m&m’s?

I have found that energy bars fall roughly into the following categories: 1) bars geared toward the average consumer, usually fortified with extra vitamins or minerals; 2) natural bars, comprised of organic or whole foods; 3) and bars that contain a little more protein for more stringent exercisers or hard-core athletes.

What should you look for in an energy bar? It can change, depending on individual needs -- whether you are eating a bar for sustained energy or simply a snack. For instance, if you need a quick energy boost before an intense workout, you should select a bar that's high in carbohydrates and low in fiber and fat. Unlike quick-burning, energy-fueling carbs, fiber and fat take longer for your stomach to digest, which can make exercise uncomfortable. Additionally, fiber slows the rate at which carbohydrates are burned for energy, which can hinder a person's get-up-and-go. On the other hand, if you simply want a snack, you should select energy bars with higher levels of fiber, since heftier amounts of this nutrient make foods more filling.

Ok, so a quick “cheat sheet” re: what should you look for in a “bar”?
An ideal bar should have:

·      A ratio of 3:1 (carb:protein), for example if a bar has 36 grams of carbs: 12 grams of protein. Protein slows the rate at which carbs are burned.

·      At least 3 grams of filling fiber, which satisfies hunger

·      Less than 3 grams of saturated fat

·      No more than about 18 grams of sugar

·      Absolutely no trans fat

Some good bars to look for include:

Cliff bars

Powerbar Harvest

Powerbar Nut Natural

Promax Bar

Protein Plus

Luna Bar

Pria Bar

Kashi TLC

Soy Joy Bar

Cliff Kid Z Bar

Larabar

Cliff Nectar Bar

ProBar

Jocalat Bar

For more information, contact Rachel@livehealthynyc.com