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

Live Healthy NYC: Happy New Year!

Live Healthy NYC: Happy New Year!:                      Live healthy and happy this New Year!

Happy New Year!

         

           Live healthy and happy this New Year!

Live Healthy NYC: When nature calls!

Live Healthy NYC: When nature calls!: When Nature Calls: I have never really thought of myself as a “nature lover”. Anyone who knows me would say that...

When nature calls!

When Nature Calls:

I have never really thought of myself as a “nature lover”. Anyone who knows me would say that it wouldn’t be the first on my agenda to hike in the woods or camp overnight under the stars. Bugs and animals (aside from my husband and children) are not really my thing! I could do it if I was “dared”, but truth be told, I’d rather have the amenities of a hot shower, a working toilet, and clean crisp sheets!

So, when I returned to NYC after my summer at the beach, I was awakened by the fact that I truly missed the outdoors! I missed walking on the beach, riding my bike, running around the field (rain or shine), and waterskiing in the fresh water lake or salty bay. The city streets are crowded, the subways and busses are packed and the only birds I see are dirty pigeons!

But, the sanctuary of Central Park is bliss! There is tranquility to the busy park where the grass is green and the trees are colorful. There is a place to rest or a place to run! The air smells clean in the park and I can breathe!

There are so many benefits of being outside no matter what the season is or what the weather brings. Studies have shown that walking outside can improve your memory and attention. Spending time in nature may also help lower your blood pressure and ease muscle tension. There is something about “being in” nature that replenishes your brain and restores your energy. So, you don’t have to be a nature lover to reap the benefits. Just get outside and hit the great outdoors!

Trail mix recipe:

1 cup dried apricots

1 cup dried blueberries

1 cup raisins

1 cup dried cherries

1 cup dried apples

1 cup raw unsalted almonds

1 cup raw cashews

1 cup lightly salted peanuts

1 cup unsalted sunflower seeds

1 cup mini dark chocolate morsels

Mix together and seal in airtight container or baggies and enjoy for a snack in the great outdoors!

Live Healthy NYC: The Supermarket

Live Healthy NYC: The Supermarket: As I have gotten older and my body has changed, I have noticed that my tastebuds have changed too. In order to accommodate these ...

The Supermarket

As I have gotten older and my body has changed, I have noticed that my tastebuds have changed too. In order to accommodate these changes, when I go to the market I fill the cart with healthy items. I have to be honest; there are the occasional indulgences as well too! It’s hard to escape without leaving the chocolate or cookie aisle empty-handed. But, indulgences are essential. 

People always say, “eat like a nutritionist”. But, to make that happen, first you have to shop like one. So, here’s a peek at my market trip to refill the fridge.

Produce: The majority of my summer “cooking” has included smoothies and salads. Going forward into fall, this will apply as well! So, fruits, veggies, and herbs make up the bulk of my cart. I have a few basics but the rest changes based on what’s in season and what’s on sale (often they overlap). Organic is ideal, but when you can’t find it, then conventional foods are ok.

In my cart: lettuce, kale, arugula, spinach, carrots, cucumbers, tomatoes, avocado, asparagus, string beans, broccoli, cauliflower, beets, mushrooms, jicama, sweet potatoes, squash, herbs, apples, bananas, pears, peaches, grapefruit, oranges, kiwi, berries, watermelon, figs.

Seeds, nuts, nut milks and dried fruit: year-round essentials. Nuts and seeds have really healthy fats, including lots of vitamin E, great for your skin and hair. They’re great for on the go.

In my cart: pecans, almonds, cashews, walnuts, pistachios, seeds, almond butter, peanut butter, cashew butter, almond milk, soy milk, dried cherries, apricots, raisins, dates.

Beans and grains and cereals: all are versatile in salads and for side dishes. Nothing like homemade hummus. 

In my cart: quinoa, chickpeas or black beans, popcorn, oatmeal, bran cereal, granola, whole wheat bread, whole wheat pasta.

Meat, fish, and dairy: meat and dairy are one of the areas where if you can do organic, you should. Hormones and antibiotics are not something you knowingly want to get more of.  When it comes to fish, try to stay wild (fish can’t be organic).

In my cart: organic chicken (if I’m lazy, organic rotisserie chicken), fresh turkey breast, wild salmon, jarred Italian tuna, Greek yogurt, low fat organic cottage cheese, reduced fat sour cream, low fat ricotta cheese, organic eggs, string cheese, low fat cow’s milk.

The extras: I’m a freezer fanatic – I use it for extra veggies (including edamame) and frozen fruit and sorbet. I also love dark chocolate almond bark and making homemade chocolate chip cookies and banana bread, so I don’t forget the dark chocolate chip morsels!
So, what’s in your grocery cart?

Here are some great recipes to help make your trip to the market worthwhile!

Homemade Gorp:

Ingredients

• 1/2 ounce whole shelled (unpeeled) almonds
• 1/4 ounce unsalted dry-roasted peanuts
• 1/4 ounce dried cranberries
• 1 tablespoon chopped pitted dates
• 1 1/2 teaspoons chocolate chips

Preparation

1. Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

 

THE BEST HEALTHY CHOCOLATE CHIP COOKIE:

Ingredients

• 3/4 cup rolled oats
• 1 cup whole-wheat flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 cup butter, softened
• 1/4 cup canola oil
• 1/3 cup granulated sugar
• 1/3 cup brown sugar
• 1 large egg
• 1 teaspoon vanilla extract
• 1 cup chocolate chips

Preparation

1.   Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.

2.   Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.

3.   Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Chicken with Quinoa and Veggies

Ingredients

• 1 cup rinsed quinoa
• 2 cups chicken broth
•  
• 2 tablespoons extra-virgin olive oil
• 2 garlic scapes, chopped
• 1 small onion, chopped
• 2 skinless, boneless chicken breast halves - cut into strips
• 2 tablespoons extra-virgin olive oil
• 1 zucchini, diced
• 1 tomato, diced
• 4 ounces crumbled feta cheese
• 8 fresh basil leaves
• 1 tablespoon lime juice

Directions

1.   Bring the quinoa and chicken broth to a boil in a saucepan; reduce heat to a simmer and cover the pan. Simmer until the broth is absorbed, the quinoa is fluffy, and the white line is visible in the grain, about 12 minutes.

2.   Heat 2 tablespoons of olive oil in a skillet; cook and stir the garlic scapes and onion until onion is translucent, about 5 minutes. Stir in the chicken breast strips and cook until the chicken is still slightly pink in the middle, about 5 more minutes. Remove the chicken meat and set aside. Pour 2 more tablespoons of olive oil in the skillet and cook and stir the zucchini and tomato until the zucchini is tender, 5 to 8 minutes. Return chicken to skillet and sprinkle with feta cheese, basil leaves, and lime juice. Cook until the chicken is fully cooked and hot, about 10 more minutes. Serve over hot quinoa.

Live Healthy NYC: Parenting

Live Healthy NYC: Parenting: Summer camp is over, Labor Day is around the corner, the days are getting shorter, and kids are getting ready to g...