Live Healthy NYC: MEN!!!

Live Healthy NYC: MEN!!!: What do Men Want? I asked a few of my friends from "mars" and they looked at me like I was an alien! Oh, SEX! Ok, yes. But really, is tha...

MEN!!!

What do Men Want?
I asked a few of my friends from "mars" and they looked at me like I was an alien!
Oh, SEX!
Ok, yes. But really, is that all they want?!?
YES!
But, if we believe that there is more to men than just sex (ok, humor me!), men want to look and feel just as good as we do. I am sure we all have a secret fantasy to look like someone else. Whether it be a supermodel or a rock star, we all have our fantasies, right?!?
But just by nature, men and women really are different. In the respect of what they think about (ok, here we go again....!) and what they really eat and how their bodies function (with respect to food and exercise!). Men really are different! How frustrating it is to have a meal with a man who gobbles up steak with fries or pizza and pasta and follows it up by a few bites of chocolate cake- and they don't gain weight! Or do they? Is it possible that they just aren't as consumed by the thoughts of food as women are? And that as children, the messages that they as boys received about food was and is quite different from those messages that young girls received.
In a recent study,
researchers who questioned more than 14,000 American adults confirmed all the stereotypes: men are far more likely to chomp their way through a plate of meat while women pick at vegetables. While duck, veal and ham featured prominently on the male menu, their female counterparts opted for carrots and tomatoes.
There were however a few surprises.
Would you have guessed that brussel sprouts and asparagus were more popular among men?
So, maybe things are changing! In fact, it's been shown that boys and girls as young as 5yrs are developing healthier taste buds! This could be a result of healthy options both in the home and at schools as well as healthy role modeling!
A man may not think like a woman (phew!) but they can eat like one- a healthy woman.
I have heard many men say that they want to look better. They don't quite know what to do to accomplish this as they have been eating their "caveman diet" for as long as they can remember... 
You may need to be a role model and give your man a hand!  Start with the obvious- snacks! Fruits and veggies. He's never gonna snack on carrots and celery, but maybe an apple or fresh fruit that's already cut up (they don't like to do the work!), so an already cut mango, pineapple, clementine are all good. Whole fruit that looks appetizing, like a fresh peach, a shiny apple, or a bright plum are great to have around! And, a plate of appetizing crudite with side of low-fat dip or hummus is a great snack. As is plain popcorn.
As far as a "main meal", eat fish, poultry, or meat. But a word of caution, watch your portion! We tend to eat what's on our plate, but usually it's more than we need. Women don't need more than 3 1/2 ounces of meat at each meal and men can have 6 1/2 - 8 ounces of meat. Add veggies (go light on salt and butter and add garlic, onions, hot sauce for flavor) and eat green salad (but get the dressings on the side). Eat roasted or broiled chicken and fish instead of fried is healthy! Have a baked white or sweet potato instead of fries. Ok, your man likes dessert- how about a bowl of berries or low fat cakes and desserts made with a lighter variation of ingredients.  
And exercise!!! It's a must! It can be anything that you like to do that gets your heart rate up! Fast walking, running, tennis, biking, gym classes. Grab a friend- you can get motivated together!
And while mixed drinks are fun, opt for clear (vodka, gin, tequilla) with soda water and lime. Or wine or lite beer. I'm not saying this is calorie free, but better options. And, don't forget to drink water! Plenty of it!   
The dictionary defines "different" as partly or totally unlike in nature, form, or quality. Men and women do have differences, but one area we are similar is our need to live healthy!    
 
These are just some helpful tips- for more information, contact me! Rachel@livehealthynyc.com 
 

Foods to melt the fat away!!!

Belly fat is the hardest type of fat to get rid of because it’s in the #1 place your body wants to store fatty tissue. We all know how stubborn our bodies can be about holding on to belly fat. Thousands of people and products claim they can get rid of your belly fat, but in reality there isn’t a “magic pill. However, there are some simple things you can do at home to melt away the fat. By combining good habits of exercise, diet and sleep, you can melt the fat!

#1) EGGS

Eggs are high in protein and protein is what is needed to help your muscles get big and strong. Besides protein, eggs contain the vitamin B12 which helps your body torch the fat! Plus, eggs are superfiling (especially if eaten with any of these veggies, such as spinach, broccoli, tomatoes, peppers, asparagus). By eating eggs, you will stave off binging later on! When you add an egg in to your daily diet, you can in reality be a more slender and healthy individual.

#2) PEANUT BUTTER

Go for all natural - either creamy or chunky. Peanut butter is packed with niacin, which keeps the digestive system on track and prevents belly bloat. But, because peanut butter does have a lot of fat, just be careful to limit your intake to no more than two tablespoons a day.

#3) Avocado

High in “good” fat, rich in monounsaturated fatty acids, eating this fabulous fruit can help reduce belly fat.

#4) Red Meat

There is a lot of conflicting data about red meat and whether or not it is beneficial or harmful. Red meat is a potent source of immune boosting iron, zinc and filing protein. Red meat is an excellent source of satiating protein and it will keep you fuller longer. The protein in red-meat is also naturally filled with essential amino acids to help your body build more calorie burning muscle. Be sure to eat leaner cuts of grass-fed, organic meat and keep your eye on the size of your portion- eat in moderation.

#5) Cheese

Studies show that women who ate an ounce of full fat cheese everyday gained fewer pounds over time than women who avoided the dairy product. This is because whole dairy contains conjugated linoleic acid, which may energize the metabolism and therefore helps your body burn fat.

#6) Pickles

Adding pickles into your diet (in moderation) may help you to loose weight. Pickles are basically made of three ingredients: cucumbers, vinegar and salt. Vinegar helps you lose weight in many ways. Taking vinegar before a meal drastically lowers blood sugar and regulates insulin. Pickles, along with vinegar, have enzymes that slow digestion of carbohydrates in the stomach and help you to burn fat.

#7) Green Tea

There are many benefits of drinking a cup of green tea. Among these benefits are that it is loaded with antioxidants that help destroy body fat, along with the caffeine, helps give your system a metabolic jump. In addition, green tea controls the release of glucose which increases with the intake of high calorie food. This way it also lowers the intake of calories, what is another reason behind green tea weight loss.

#8) Yogurt

There is evidence that the calcium and protein derived from eating low-fat dairy products may help burn fat and promote weight loss. Both regular and low fat yogurt have probiotics, bacteria that may reduce the amount of fat your body absorbs.

#9) Quinoa

Quinoa is a close relative of spinach, kale and Swiss chard. Quinoa grain can help you lose weight in a variety of ways. Quinoa is rich in protein, vitamins and minerals, and it leaves you feeling satisfied, not deprived. This is why quinoa is becoming popular as a grain alternative and weight loss food. This protein packed grain gives your body a good workout as by eating it you will burn off extra calories.

A few good recipes:

EGG SALAD ON WHOLE WHEAT TOAST

6 large eggs
1-2 tablespoons mayonnaise (or Greek yogurt)
Salt and pepper
A tiny squeeze of lemon juice
2 stalks celery, washed and chopped
1/2 bunch chives, chopped
2 small handfuls of lettuce
8 slices of whole grain bread, toasted

Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or so - long enough to stop the cooking. Crack and peel each egg, place in a medium mixing bowl. Add the mayonnaise, a couple generous pinches of salt and pepper, now mash with a fork. Don't overdo it, you want the egg mixture to have some texture. If you need to add a bit more mayo to moisten up the mixture a bit, go for it a bit at a time.

Stir in the celery and chives. Taste, and adjust the seasoning - adding more salt and pepper if needed.

To assemble each egg salad sandwich: place a bit of lettuce on a piece of toast, top with the egg salad mixture, and finish by creating a sandwich with a second piece of toast.

BROCCOLI AVOCADO QUINOA

3 cups cooked quinoa*
5 cups raw broccoli, cut into small florets and stems

3 medium garlic cloves
2/3 cup sliced or slivered almonds, toasted
1/3 cup freshly grated Parmesan
2 big pinches salt
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup heavy cream

Optional toppings: slivered basil, sliced avocado
crumbled feta or goat cheese

Heat the quinoa and set aside.

Now barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 1/2 cup of the almonds, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.

Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pest a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, a drizzle of the chile oil, and some sliced avocado or any of the other optional toppings.

*To cook quinoa: rinse one cup of quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa, two cups of water (or broth if you like), and a few big pinches of salt until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.

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

Live Healthy NYC: Facts on Fiber!

Live Healthy NYC: Facts on Fiber!: It's sad, but American's aren't getting enough whole grains, legumes or fruits or veggies. These are the many sources of...

Facts on Fiber!

It's sad, but American's aren't getting enough whole grains, legumes or fruits or veggies. These are the many sources of dietary fiber.

But, what exactly is FIBER? Dietary fiber is the non-digestible portion of fruits, vegetables, and grains. There are two forms of fiber: soluble and insoluble. Soluble fiber can be found in beans, fruits, and oats and dissolves in water. Insoluble fiber can be found in whole grains and vegetables and does not dissolve in water.

So, why aren't "we" getting enough fiber. Maybe, because, we run around all day and our busy lifestyle leads us to grab food items such as chips, crackers, and energy bars.

The highest fiber foods are first, whole grains, second, legumes, third, vegetables and fourth, fruits. And we simply aren't eating enough whole unprocessed foods.

But why do we need to eat fiber? Well, we all need fiber to maintain proper digestion, elimination, lower blood cholesterol levels, stabilize blood glucose, and even lose weight. People who eat more high-fiber foods tend to feel more satiated and and ultimately will weigh less.

Some examples of high-fiber breakfast foods are:

Whole grain hot cereal (oats)

Whole grain and/or high-fiber cold cereal

Whole grain breads

High fiber fruits (raspberries, blueberries, strawberries)

Nuts and seeds (almonds, flaxseed, walnuts, sunflower seeds)

Some examples of high-fiber lunch foods:

Sandwiches made with whole grain and/or high-fiber bread

Sliced tomatoes on sandwiches or salads

High-fiber bean, vegetable or lentil soup

Cooked beans or lentils added to soup, wrap, sandwich, or salad

Fresh fruit such as banana, apple, pear, oranges, dates and figs

Nut butter on bread or crackers

High-fiber dinner foods:

Whole grain side dishes such as whole grain spaghetti or quinoa

Beans and lentils in soups, stews, side dishes (white beans, lentils, chickpeas, edame)

Fresh or cooked vegetables such as artichoke and broccoli.

Baked sweet potatoe with the skin

All in all, by increasing your whole grains, vegetables and fruits you will look and feel better (and get an automatic boost in fiber!).

Live Healthy NYC: Happy Spring!

Live Healthy NYC: Happy Spring!: Happy Spring! What a great season this will be! The temperatures are rising and the flowers are blooming! Make the most of this season by ...

Happy Spring!

Happy Spring! What a great season this will be! The temperatures are rising and the flowers are blooming! Make the most of this season by starting anew! Eating right, exercising and feeling better about yourself is what you can do for yourself this season!

 

There are many spring "cleanses" or "detox" diets. The reviews about cleansing are mixed. Some say it is healthy to give our bodies a break from the daily deluge of toxins we face, while others say that our bodies are naturally efficient detoxing machines and limiting our diets to a "detox menu" is unnecessary. I don't have the answer, but I do know that it's smart to limit the amount of toxins that we put into our bodies everyday. I call this SPRING CLEANSING! Start by focusing on what foods you eat that could be slowing down your system. Typically, these include foods containing refined sugars and refined carbohydrates, hydrogenated and trans fats, processed ingredients and additives. This included eliminating junk foods, fast foods, and fried foods. Also, reducing consumption of soda, coffee and alcohol and caffeine in your spring detox. Detoxifying your body in a way to recharge, rejuvenate and renew!  

Here, I am including a healthy gentle detox menu to get you started for this spring. It's really just a way to eat sensible! As much as we'd all like to take the easy road, there are no magic pills and anyone who tells you there are, well... they are not telling the truth. This menu is a sensible light way of eating and it will just give you a jump start towards a healthier spring menu! For more information, contact me at: 

Rachel@livehealthynyc.com  

Breakfast:
Water with lemon. Be sure to hydrate throughout the day by drinking fresh water! You will start to flush the toxins away naturally!
If you have to have caffeine, opt for green tea which is brimming with antioxidants.
Fresh fruit (apple, pear, berries, grapefruit, banana). The naturally occurring vitamins and minerals will be absorbed much easier first thing in the morning and will also give you a natural sugar boost!
Warm quinoia porridge that is a big source of protein and will give you energy as you start the day (can be sweetened with agave, honey, or fruit sauce).

Snack:
Small vegetable juice (either fresh juiced or low-sodium v-8 juice).

Lunch:
Crisp salad with extra veggies. Load up on anything green, crisp and crunchy! No, that doesn't mean fried green tomatoes! Cucumbers, beans, broccoli, cauliflower, celery, tomatoes, carrots, beets, asparagus, edamame, avocado, mushrooms, artichoke hearts, and bell peppers are all good choices. Be sure to have a protein (tofu, beans, or lean meat). Lemon and balsamic vinegar for dressing.

Snack:
Raw veggies with humus dip  

Dinner:
Grilled fish or tofu or lean meat or chicken. Steamed veggies with baked sweet potatoe.

Don't forget to get plenty of rest, for sure more than6 hrs! And, exercise daily! This will give you a boost of energy. Exercise will not only lower your levels of stress, but will help you fit into your jeans that you couldn't wear this past winter!

By following this plan for a day or two (maybe over the weekend), you will bring your body out of hibernation and begin to feel lighter!