Live Healthy NYC: A Diet of Chocolate Chips?!?

Live Healthy NYC: A Diet of Chocolate Chips?!?: Children are picky eaters! In fact, I know a child who would only eat chocolate! Chocolate milk, chocolate chip muffins, chocolat...

A Diet of Chocolate Chips?!?

Children are picky eaters! In fact, I know a child who would only eat chocolate! Chocolate milk, chocolate chip muffins, chocolate chip pancakes. I called it the “chocolate diet”! I know another child who would not eat fruit- he wouldn’t drink a fruit smoothie, and he would never touch a banana muffin and wouldn’t even go near strawberry Cheerios! I called it the “no fruit diet”. And another child I know would only eat hot dogs for lunch and dinner! So the mom bought nitrate-free hot dogs. 

In each of these cases, the mom’s felt that it was better to give their children what they wanted than to have them go hungry or have a food fight!

What do you think? 

I can relate all too well the challenges that we face in trying to get our children to eat, and to eat healthy at best! Fussiness about food is a young child’s norm. They are afraid of the new. However, I believe that part of our job as parents is to expose our children to a variety of healthy foods and ultimately they will like to eat healthy foods.

I have composed a short list of mealtime strategies:

#1) Cook with your kids.

I believe that kids are never too young to learn to be in the kitchen with you. For starters, while you are prepping the meal, your toddler can sit on the floor and play with the wooden spoons, spatulas, and various Tupperware. As they get a bit older, they can help you to mix and pour. This may get a bit messy (and more work for you to clean), but the importance of helping them to prepare the meal is the first step in getting them to try new foods. While they are helping they may be eager to try what they are making and they may learn to love the foods that they are preparing!

#2) Don’t pressure your child to taste it.

Making demands on your child to try something or bribing them to eat what’s on their plate may sound reasonable, but will only backfire. Don’t use food as a reward or bribe. When parents pressure children to eat, studies show that children react negatively. A more encouraging approach is to put the food on the table and simply encourage your child to try it. Try to stay neutral if they like it and don’t worry if they don’t. Also, when you do introduce a new food, you should realize that it may take as many as 10-15 times of putting it in front of them for a new food to get tasted.

#3) Be aware of how much your food choices impact your children.

Kids are all too aware of their parent’s eating preferences. If parents are picky eaters than most likely the children will be as well. Parent’s who are trying to loose weight should pay attention to how they might influence their children’s perception about food and healthy eating. If the parent’s are constant dieters than more than likely their children will try diets as well. By exposing young children to erratic dieting habits, parents are putting their children at risk for eating disorders or a lifetime of chronic dieting.

#4) Don’t serve boring.

Kids are reluctant to try anything that looks boring. It’s ok to add a little butter, brown sugar, maple syrup, ranch dressing or even a cheese or cream sauce to your food. Kids will most likely approve a vegetable or piece of fish or chicken or tofu  a little fat to veggies helps unlock fat-soluble nutrients. The few extra calories your adding to their meal is a worthwhile trade off for the nutritional boost and the chance to introduce a new food and flavor.

 

#5) Have healthy snacks readily available.

Instead of empty snack calories (chips, cookies, soda), keep plenty of fruits, veggies, whole grain snacks and healthy beverages around and in reach. Kids become use to reaching for healthy snacks. But, it’s also ok to have some junk around too. If you ban your kids from eating a candy bar or cupcake, they will be more likely to overindulge when given a chance.

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

Live Healthy NYC: Feel Better All Day!

Live Healthy NYC: Feel Better All Day!: Do you want to feel better? Do you want a lift? To be in a better Mood? Well, the answer is easy. Eat Better Food! Guess what? Th...

Feel Better All Day!

Do you want to feel better? Do you want a lift? To be in a better Mood? 

Well, the answer is easy. Eat Better Food!

 

Guess what? There are "good mood" foods and "bad mood" foods. I am not talking about “emotional eating”. 

I am talking about using food to withstand everyday stress for a more balanced, clear and calm mood. It’s healthy and easy to use food to feel good. Eating the right foods can either make you feel good or feel bad. 

So, how do you know if you are eating the right foods for your mood?

Good Food for your Mood:

Sweet potatoes- they are a great mood food, full of fiber which helps to keep your blood sugar steady and your hunger satiated for longer.

Turkey, cheese, eggs, chicken, beans and tofu are full of tryptophan. This is an amino acid which is a precursor to the production of serotonin in the brain, a neurotransmitter that helps regulate mood. Eating these protein rich foods improves mood because it keeps blood sugar steady.

B-Vitamin Foods- Leafy greens, blueberries, whole grains, and lean meats are all foods that are rich in B-vitamins.

Folic  Acid- Foods such as spinach gives you energy and can help you concentrate. Far better to eat a spinach salad (instead of the afternoon coffee) in the later part of the day when you need a pick-me up.

Complex Carbs- Carbohydrates are the energy food. But, you have to eat complex carbs (think whole grains, beans, peas, fruit, lentils, root veggies). Also, it’s wise to pair carbs with some protein or some fat. This will slow the digestion process causing your sugar and energy levels to remain stable for a longer period of time. A suggestion- why not eat peanut butter and apple?

Bad Foods for your Mood:

Simple sugars are the worst! Fried and heavy fatty foods are bad too! Just as fast as a candy bar might give you a pick-me-up, it can quickly leave you feeling flat as the sugar leaves your blood stream in a fast NY minute! This type of hi-lo can be attributed to mood swings and crankiness. And, if you want to loose weight, these types of food are full of empty calories.

So, by eating foods that are good and healthy not only will give you boost in your mood, it will also help you fit into your skinny jeans!

Live Healthy NYC: Valentine’s Day should be 365 days a year! Don’t y...

Live Healthy NYC: Valentine’s Day should be 365 days a year! Don’t y...: Do you really need a reason to eat chocolate? Does it have to be because it’s Valentine’s day? Dark chocolate is healthy and can help you to...

Valentine’s Day should be 365 days a year! Don’t you think?!?

Do you really need a reason to eat chocolate? Does it have to be because it’s Valentine’s day? Dark chocolate is healthy and can help you to think better, help you to relax, and may even help you to live longer. If you want a small bite of a dark chocolate bar, you should have it. Everything in moderation. But, if you over do it, and eat too much, you will not be happy and you might even sabotage all the good you’ve worked so hard to do!

So, this year, when you are working so hard to look and feel better, why not tell your sweet valentine to lead you not into temptation and to skip giving you the chocolates.

I am certain you can tempt your sweetie in other ways!

Here are some calorie free ideas instead:

Massage for two

Concert tickets

Hockey or basketball tickets

Flowers

Jewelry

Running shoes

Ipod

Itunes gift card

Love coupon book (use your imagination!)

Gift certificate for romantic dinner at your favorite healthy restaurant

Training session- gym, pilates, yoga, boxing, spinning

Lingerie

Champagne and berries (ok, not 100% calorie free….)

By giving these treats, you and your sweetheart can enjoy the holiday

guilt free and feeling happy and healthy together!

Live Healthy NYC: Do Something!

Live Healthy NYC: Do Something!: This week I am writing something of a “motivational blog”. All week I have heard a number of people talk about how difficult it is to “ge...

Do Something!

This week I am writing something of a “motivational blog”. All week I have heard a number of people talk about how difficult it is to “get on track”.

I started to wonder why have so many people “fallen off the wagon”?

It seems like February is a difficult month. It comes in between the seasons. Remember the holiday season where we made our new years resolutions to get fit and healthy? We were all so eager to shed those holiday pounds from the many parties that we attended. We exercised and ate right like there was no tomorrow! But, alas, the winter clothes in the store windows have slowly vanished (thanks to 75% markdowns!) and pastel colored shoes and clothes are now making their way in vogue! And yes, Spring is right around the corner, which leads us to bathing suit weather (yikes!).

And so, here we are, staring at pink and red m&m’s and chocolate truffle hearts (stay calm, you can have your dark chocolate treat for next week’s Valentine’s Day) and wondering how to get back to yourself!

The answer is easy, but takes work. It comes from within! A really great friend, who’s also an incredibly talented artist, (you can see her work here at www.emk-art.com) gave me a resin painting (ok, she didn’t give it to me, I kind of took from her studio) and it’s now front and center in my kitchen (of all places!). It says DO SOME THING.

It is so inspirational to me! The motivation to make something happen can only happen when we take action. It comes from a deep place within your soul and the only way we can change is to bring it on, to do some thing!

So, directly speaking to those of you who want to get back on track, to find yourself again…go! You know what you have to do, so go for it. Don't wait for tomorrow, do it today! Push yourself to be the best you can be, to exercise for yourself, to eat right for yourself, and to take a moment to breathe for yourself.

And, for that extra push, contact me at Rachel@livehealthynyc.com

I will give you that extra push to help you along the way!

Live Healthy NYC: Superbowl = Superfoods!

Live Healthy NYC: Superbowl = Superfoods!: Did you know that Superbowl Sunday is as big a “food feast” as Thanksgiving? I know that since your New Year’s Resolutions, yo...

Superbowl = Superfoods!

Did you know that Superbowl Sunday is as big a “food feast” as Thanksgiving?

I know that since your New Year’s Resolutions, you have been working hard to get in shape and feel good. So, why blow it now on game day?!!? 

If you are a football fan, or just like to hang out with friends and family to watch the commercials and half-time show, it is a Sunday evening of eating. 

But, why does it have to be over-eating? It can be healthy, and it’s not as difficult as you may think. 

Just like the players have a “game plan”, so must you! Only it’s a “healthy eating plan”.

Here are some tips to eating smart on game day:

#1) Eat before you go

Whether you are hosting the party or going out, make sure you have a snack that is rich in protein. This way you are not too tempted by pre-game snacking.

#2) Don’t over drink

If you are going to drink, limit yourself to 1-2 glasses (beer, drink light beer, wine, add ice cubes, hard liquor without fruit juice). If you ask me, if you are trying to loose weight, alcohol is not a good thing. If you drink too much, your judgment becomes impaired and you eat more than you should.  

#3) Make sure there is a veggie platter

If you are going to someone’s house, you can offer to bring a tray of veggies and clean healthy dip. 

#4) Have a healthy main course

Nachos can be the real deal- substitute ground meat for lean turkey, grilled chicken or shrimp. Skip the sour cream and load up on beans, salsa, and some guacamole.

Turkey chilli is a great main dish. Can be made with light cheese and low fat sour cream. Also, can be made veggie style. For those that aren’t in the mood for your typical Superbowl fare, what about sushi platters made with brown rice or naruto style (cucumber wrap on the outside in place of rice). 

#5) Be Mindful of your choices

Eat until you are full. Don’t over eat! Enjoy the game, the commercials, the half-time entertainment, and those around you. Make smart choices. If you want a chicken wing, have it. The same goes for the warm brownies and cookies. Just don’t over do it!

Remember, the players have protective padding for a reason-you don’t need it!

Healthy White Bean Dip

Ingredients

1 can (15 ounces) white (cannellini) beans, rinsed and drained
8 garlic cloves, roasted
2 tablespoons olive oil
2 tablespoons lemon juice

Directions

In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.

(to roast garlic, cut off the tops of several heads of garlic exposing the cloves. Spray the garlic generously with cooking spray. Wrap in aluminum foil also sprayed with cooking spray. Heat the oven to 350 F and roast about 30 minutes)

Serve with baked pita chips and cut raw veggies.

Creamy Salsa Dip

Ingredients

• 1/3 cup bottled salsa (nonchunky)
• 1/4 cup plain nonfat yogurt
• 2 tablespoons reduced-fat sour cream
• 1 finely chopped green onion (white and light-green parts only)
• 1/4 teaspoon ground cumin

Combine ingredients in a bowl and mix well together. Serve with baked tortilla chips and cut raw veggies.