An Important Meal To Start Your Day

I didn’t always eat breakfast….I wasn’t hungry, did fine without it, and had good energy. It wasn’t til I started eating breakfast that I realized what I had been missing! Eating a morning meal is a healthy habit. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast.

I realized upon eating breakfast that I had more energy to work out, felt less fatiqued, and wasn’t starving as the day went on.

What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol.

According new research in the October 2010 American Journal of Clinical Nutrition, eating breakfast is good for your heart! The study found that people who skipped breakfast throughout childhood and as adults had higher “bad” LDL and total cholesterol than lifelong breakfast eaters. (They also carried more weight in their midsection.)

Eating breakfast has also been shown to improve concentration and mood both in adults and children.

For those who tell me that they are not hungry when you first get up, I tell them to put something in their bodies. Would you start a car without having gas in the tank? It doesn’t have to be a large meal, just make sure that when you do eat, your meal is something that will sustain you for a few hours—it should include some fiber and protein and some heart healthy fat.

I have some great breakfast ideas. How about Egg White and Salmon Sandwich, Breakfast Parfait with Yogurt and Fruit, Fruit Smoothies, Quick Breakfast Taco, Oatmeal with Fruit and Honey and Almonds, Nut Butter on Toast are some ideas to name a few.

Want more information and recipes? You can email me at Rachel@livehealthynyc.com

Live Healthy NYC: Oatmeal Banana Cookies

Live Healthy NYC: Oatmeal Banana Cookies: I am constantly making banana bread, and so I decided to go for the cookie version instead! I found a recipe that is worth trying! You wil...

Oatmeal Banana Cookies

I am constantly making banana bread, and so I decided to go for the cookie version instead! I found a recipe that is worth trying! 

You will need:

3 Well Ripened Bananas
2 tbsp. Good Vanilla Extract
¼ Cup Coconut Oil (olive oil works fine)
2 Cups Rolled Oats
1/3 Cup Wheat Bran
2/3 Cup Finely Chopped Almonds
1/2 Cup Unsweetened, Shredded Coconut
1 tbsp. Cinnamon
1 tsp. Salt
1 tsp. Baking Powder
¾ Cup Semisweet Chocolate Chips or Carob Chips

 
What you need to do:

Pre-heat the oven to 350 degrees.

Mush the ripe bananas with a fork. Mix the wet ingredients together: bananas, vanilla, and oil. In another bowl, mix remaining dry ingredients. Add the dry ingredients to the wet and gently mix. Fold in the chocolate or carob chips. The dough will be loose.

On a baking sheet with parchment paper or a nonstick baking mat, make mini balls, then give them a gentle smash to flatten them.

Bake for about 14 minutes until firm. Do not undercook these cookies or they will crumble.

They are so good that you can have them anytime of day or nite! Enjoy for a healthy treat!

Live Healthy NYC: One Size Does Not Fit All!

Live Healthy NYC: One Size Does Not Fit All!: A few women I know have just had babies (mom's with older kids, or women who don't have kids, or men, DO NOT STOP READING!- I am sure that y...

One Size Does Not Fit All!

A few women I know have just had babies (mom's with older kids, or women who don't have kids, or men, DO NOT STOP READING!- I am sure that you can benefit from this information too!).

These mom’s want to know what's realistic for getting back in shape. Determining when a woman can return to her pre-pregnancy workout is highly individual- some women take a month to get back to the gym or the hiking trail, while others are back within two weeks. What you can do postpartum depends on what you did prenatal.

There are several factors that will determine when you go back to working out. For example, the type of work out you did while you were pregnant. Was it high-impact such as running or was it yoga or pilates. This will contribute to what you can resume and how quickly. Also, what type of delivery you had will determine when you can resume exercise. But, no matter what, you should consult with your doctor before resuming any exercise!

So, once you are cleared to resume exercise, take into account the number of hours you need to sleep, care for yourself and your family and everyday activities before pushing yourself too hard! Exercise should not be a stressor! Walking, core strength and balance training are important to start! Start a regimen that you can keep.

If your breastfeeding, this should not affect your exercise regimen. In fact, research has supported that moderate weight reduction during breastfeeding is safe and does not compromise infant weight gain. However, keep in mind that it may take awhile to see the results of weight loss efforts. Your body holds onto your weight if your breastfeeding.

If you are just starting out, exercise are programs that involve you and your baby are great! For example, StrollerStrides and BabyBootCamp allow moms to exercise with their babies! These programs are good because they get you out of the house and allow you to spend time with other women. 

Don't forget about eating healthy! You need to nourish your body with lean protein, fruits, vegetables and heart healthy grains. 

But, whatever you do.... Don't over do it! Slow and steady wins the race!

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

Live Healthy NYC: Truth or Dare!

Live Healthy NYC: Truth or Dare!: Truth - you really want to look like the super model on the cover of the swimsuit edition of Sports Illustrated! Or more realistically, you ...

Truth or Dare!

Truth- you really want to look like the super model on the cover of the swimsuit edition of Sports Illustrated! Or more realistically, you want to fit into those jeans that you put in the back of your closet!

Dare- I dare you to take the 21-day (that's only 3 weeks!) healthy detox cleanse!

It's not hard. It just requires commitment and determination. Really, there is nothing to it. No pills, no powders to mix, no pre-packaged foods. It's quite easy and you probably already know what to do. It’s just a matter of doing it! And, you probably have all the key ingredients in your kitchen!  

I will offer you a sample of what the healthy detox cleanse looks like for you to sample. And, if you like what you see, and want to know more- don't delay and contact me at rachel@livehealthynyc.com

Week #1) Get back to basics with simple meals made with lean protein, pure fruits and veggies. No processed foods or sugar substitutes. Give your body a break. The first few days may be difficult as you may experience detox symptoms such as headache or fatigue. You may even feel like it’s a cold coming on, but its not- its your body getting rid of toxins. It’s ok to feel hungry. But, by the end of the week, you will feel energized, clearheaded and motivated to conquer week #2!

What to eat during this week: fruit and veggie smoothies, veggie soups, steamed veggies with protein, green salads.

 

Week #2) You will start this week with renewed energy and a clearer sense of yourself. Add more nutrient rich whole foods during this week. Brain boosting foods allow you to make smart decisions and keep you satisfied. Keep your goal lists and continue to keep a food journal. Eat enough to feel satisfied, not stuffed!

What to eat this week: baked sweet potatoes, kale salad, raw seed and nuts, veggie soups, grilled fish, chicken, tofu, lean meats.

Week #3) Home stretch! You have learned how to eat clean and you feel fantastic! This is a lifestyle, not a diet! New habits take practice, so don’t forget all that you have learned!

What to eat during this week: muesli, oatmeal, fruits, veggies, veggie burgers, eggs, salmon, roasted veggies, salads, beans, whole grains.

Contact me at rachel@livehealthynyc.com for great recipes and help sticking to this plan!

Live Healthy NYC: New Year's Resolutions to Keep!

Live Healthy NYC: New Year's Resolutions to Keep!: Let’s get real: New Year’s resolutions are so last year. Why do we make these arbitrary lists of ways to improve ourselves and then ...

New Year's Resolutions to Keep!

Let’s get real: New Year’s resolutions are so last year. Why do we make these arbitrary lists of ways to improve ourselves and then make them again the following year? What is it about them that keep us coming back for more every January? 

Perhaps it’s because we set goals that are too lofty to pursue for more than the first few weeks. Or maybe it’s because we aren’t really interested in keeping the resolutions. Or maybe it’s because we feel obliged to make resolutions.

Whatever the case may be, why not try on some New Year’s resolutions you can actually keep? Here are a few ideas to make 2012 your happiest, healthiest year yet.

Make your own Food Rules. 
Start with: Drink more water. Eat leafy greens. Eat whole grains. Eat less meat. Eat less processed food. Avoid food in boxes. Eat more raw food. Make your own meals. 

Get moving.
Exercise doesn’t have to be a marathon. Take the stairs. Park far away from the door. Recruit a workout buddy. Walk on your lunch break. Walk the dog on a longer loop. Turn on the music and just dance. 

Be better, go inward.
Find a spiritual practice. Be grateful. Spend time in nature. Contemplate the big picture. Live life to the fullest. Have no regrets. Learn to meditate. Accept things you cannot change.

Have fun.
Laugh. Go on vacation. Unplug. Smile more and more. Eat chocolate. Take a bath. Get a massage. Be spontaneous. 

Love people.
Have date nights. Spend time with children. Forgive someone. Give hugs. Say “I love you,” in person. Say “thank you” and mean it.

Cleanse.
Delete emails. Clean out your closets. Unsubscribe from negativity in your Facebook newsfeed. Turn off your phone. 

Give.
Give to charity. Pay it forward. Commit a random act of kindness. Volunteer. 

Go green(er).  
Eat organic. Recycle everything. Say no to plastic bags. Stop using paper towels. Support local business. Vote.