Live Healthy NYC: Super Bowl

Live Healthy NYC: Super Bowl: It’s all a game! The Super Bowl isn’t just about the game- it’s about the people you are with, the yummy food, and the commerc...

Super Bowl

It’s all a game!

The Super Bowl isn’t just about the game- it’s about the people you are with, the yummy food, and the commercials! Along with the fun, comes thousands of calories that are consumed. Did you know that aside from Thanksgiving, the Super Bowl is one of the biggest calorie feasts of the year? If we are not careful, we could eat our daily intake of calories, doubled, during one super bowl game.

It is true, that for many of you, since your New Years resolutions, you have been working hard to get into better shape. You have been determined to exercise daily (or at least you try) and to eat well. You are getting ready for swimsuit season, as Spring Break will be here in a NY minute!

So, don’t throw away your hard work on greasy chicken wings, refried beans, nachos and beer!

I have found some recipes that are lower in calories and much less fattening than the traditional Super Bowl dishes. There is no reason not to lighten up! And, if you are going to someone else’s house for the game, offer to bring something healthy! That way, you have no excuse not to eat healthy!

Turkey Chili Taco Soup 

• 1.3 lbs 99% lean ground turkey
• 1 medium onion, chopped
• 1 bell pepper, chopped
• 10 oz can rotel tomatoes with green chilies
• 15 oz canned or frozen corn, drained
• 15 oz kidney beans, drained
• 8 oz tomato sauce
• 16 oz fat free refried beans
• 1 packet taco seasoning (you can use 40& less sodium)
• 2 1/2 cups fat free low sodium chicken broth

In a large pot, brown turkey on medium heat, breaking up with a wooden spoon as it cooks. When cooked through, add onions and pepper and cook 2-3 minutes. Add tomatoes, corn, beans, tomato sauce, refried beans, taco seasoning and chicken broth. Bring to a boil and simmer about 10-15 minutes.

Serve with a few baked tortilla chips and your favorite toppings such as low fat sour cream, jalapeños, reduced fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers in individual portions for future meals.

Healthy Nachos

1/2 c chickpeas, drained
1/2 c black beans, drained
1/2 c corn, drained
1/2 onion, chopped
1 tbsp ground cumin
1 tbsp paprika
1 tpsp chili powder
4 tbsp your favorite salsa
1/4 c shredded cheddar cheese
1/2 c fresh tomatoes, diced

4 servings of baked tortilla chips

Sautee the chickpeas, onion, and spices together in a pan over medium heat. When onions begin to sweat, add black beans corn, and salsa. When thoroughly warmed, move to a serving bowl, top with cheddar cheese and tomatoes. Serve with the chips, and enjoy! Dish is low in fat, high in fiber, nutrients and taste!!!

Buffalo Chicken Bites

BLUE CHEESE DRESSING:

 3 tablespoons (1 1/4 ounces) crumbled blue cheese

1/3 cup reduced-fat sour cream

  2 teaspoons finely chopped green onion

  1/2 teaspoon white wine vinegar

 CHICKEN BITES:

  2 boneless, skinless chicken breast halves (10 ounces), cut into 1" cubes

 1 scallion, finely chopped

  2 1/2 tablespoons mild cayenne pepper sauce

 1 tablespoon butter, melted

  3 ribs celery, cut into 2" sticks

  1 cup baby carrots

1. To make the blue cheese dressing: In a small bowl, mash together the blue cheese and sour cream with the back of a spoon. Stir in the green onion and vinegar until blended. Set aside.
2. To make the chicken bites: Preheat the oven to 400°F. In a medium bowl, toss together the chicken cubes, scallion, and 1 tablespoon of the pepper sauce. Thread the chicken on twelve 6" bamboo skewers, using 2 pieces of chicken per skewer. Arrange on a foil-lined baking sheet. Bake for 15 minutes, or until cooked through.
3. Meanwhile, in a small bowl, toss together the remaining 1 1/2 tablespoons pepper sauce and the butter. Arrange the cooked chicken skewers on one half of a serving platter in a single layer. Brush the chicken cubes with the pepper sauce. Place the celery and carrots on the platter and serve with the blue cheese dressing. 

Mini Chocolate Chip Cookies

2 Tbsp salted butter, softened 2 tsp canola oil 1/2 cup(s) packed brown sugar, dark-variety 1 tsp vanilla extract 1/8 tsp table salt   1 large egg white(s) 3/4 cup(s) all-purpose flour 1/4 tsp baking soda 3 oz semi-sweet chocolate chips, about 1/2 cup Preheat oven to 375ºF. In a medium bowl, cream together butter, oil and sugar. Add vanilla, salt and egg white; mix thoroughly to combine. In a small bowl, mix together flour and baking soda; stir into batter. Add chocolate chips to batter; stir to distribute evenly throughout. Drop 48 half-teaspoons of dough onto one or two large nonstick baking sheets, leaving a small amount of space between each cookie. Bake cookies until golden around edges, about 4 to 6 minutes; cool on a wire rack. Yields 1 cookie per serving.

Live Healthy NYC: HEALTHY HABITS

Live Healthy NYC: HEALTHY HABITS: While genes play a large roll in determining who we are, we do have the ability change ourselves. The old adage, “you are...

HEALTHY HABITS

While genes play a large roll in determining who we are, we do have the ability change ourselves. The old adage, “you are what you eat” has never been more true. One of the surest ways to keep our bodies looking and feeling our best is to eat clean. This means eating lean protein, plenty of vegetables and whole grains and a diet free of processed foods.

Are you saying to yourself, “well, I do that”. But, do you really? Or are there times (and more of them) that you “cheat” and forget that you ate the fries off your kids plates, had a diet soda with a meal, or tasted the batter of the cookies that you were making for the school party, or the handful of m&m’s and buttery popcorn at the movies.

Eating clean is a lifestyle. And not a difficult one to attain. It is achieved by developing and maintaining GOOD HEALTHY HABITS.

 “Habits” are routines of behavior that are repeated regularly and tend to occur subconsciously. They are acquired through frequent repetition. Sometimes, we don’t even realize we are doing them. Habits define our character, our thoughts and feelings- our “usual behaviors”.  Because habits are repeated frequently, we become “better’” at them.

To form a habit, all you need to do is to repeat the activity. With enough repetition, it becomes a habit.

Good habits tend to take time to make. Did you know that scientists agree that the average person needs at least 3 weeks to develop good habits.  In forming good habits, it is important to make a specific plan and have a goal. If you dream the impossible, it is possible.

Some easy steps to forming “good” sustainable habits are:

·      Be proactive. You are the only one who can control your destiny. Take the initiative. Make the decision to improve your life and then make plan. That’s the secret to success, making a deliberate plan. Here’s a tip: EAT BREAKFAST EVERY DAY!

·      Commit to the habit. If you want to change, you have to work at it. Do not quit if you “fall off”. Get “right back on” track! Here’s a tip: COMMIT TO A DAILY EXERCISE. THERE ARE NO HOLIDAYS WHEN IT COMES TO EXERCISE!

·      Go slowly. Don’t change your entire routine at once. Small steps can lead to big changes. Here’s a tip: WANT TO LOSE WEIGHT? DON’T GO ON A FOOD FAST. EAT SMALL HEALTHY MEALS AND HEALTHY SNACKS.

·      Consistency is key! The point of a habit is that it doesn’t require thought. While variety may be the spice of life, it doesn’t create habits. Make sure your habit is as consistent as possible and that it is repeated everyday. This will ensure that a new habit is drilled in! Here’s a tip: EVERY DAY DRINK WATER INSTEAD OF SODA OR JUICE.

·      Write it down. Keeping a journal of your thoughts and feelings, as well as a daily food log, will help you feel more in control and accountable for your actions.

·      There is no better way to break bad habits than knowing that you have the confidence to do so. Confidence is the key to a well-lived life.

No surprise coming from me that a good diet and regular exercise can become a good habit and lead to a healthy lifestyle. Want to learn how? Contact me at Rachel@livehealthynyc.com

Live Healthy NYC: happy new year!

Live Healthy NYC: happy new year!: --> New Year’s Resolutions! How many of them have you made over the year’s and how many have you kept? 2013 is waiting for ...

happy new year!

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New Year’s Resolutions! How many of them have you made over the year’s and how many have you kept?

2013 is waiting for what we make of it! We can not simply hit the “refresh” button or “tab” to a new screen, we have to do something.

So, as we begin 2013, ask yourself how do you want to make the most of this year.

I recently re-read “Winnie The Pooh” to my children. There are some fabulous lines in this children’s story. “What’s today?” asked Piglet. “It’s today, my favorite day” replied Pooh.

So, if you are like the millions of people who look towards the new year as a time to make goals and find true happiness- what are you waiting for? A healthy body, mind, and spirit are easy to attain. To become healthier, happier, and more fit in 2013, here are some secrets that I will share:

#1) Only eat when sitting down!

I remember when my son was a toddler. I would feed him cut up pieces of grilled cheese as he ran around the living room playing. There were times that I fed him in the stroller as we were going to a kid’s class. At the time, I didn’t think this was too bad (at least he was eating, right?). I soon realized that this was not the pattern I wanted him to adopt. How many times do you eat on the go? How many times do we grab an “energy” bar or a quick “shake” because we are on the run? How many times do you pick off your kids plates while they eat? We tend to eat mindlessly and “graze” more when we stand up. Sitting down encourages us to be present and eat with more focus. This can prevent us from overeating!

#2) Use smaller dinner plates.

We all know how American’s like to supersize our meals. And, we are all aware of the movement to downsize our portions. Research has shown that using smaller plates leads to taking smaller portions. If you are trying to avoid overeating, use a smaller plate. For example, instead of using a bowl for your soup, use a mug.

#3) Park your car in the back of the parking lot.

I live in NYC and walk to the grocery store. But, I have to admit that when I go to the suburbs, I try to park as close to the store’s entrance as possible. In order to get a bit more exercise into your busy day, park farther away and walk to and from the store.

#4) Take the stairs.

How many times do you opt for the elevator or escalator? Take the stairs! This will give your legs and lungs a workout.

#5) Drink green tea.

There are a multitude of health benefits of green tea. Warding off cancer, diabetes, high cholesterol, heart disease, stroke and dementia are some of the benefits of green tea.

#6) Sign up for a 5K

Not a runner? Walk. By signing up for an activity you will be more accountable to train and get your shoes on!

#7) Give up soda.

Replacing soda with water each day will make a huge difference to your health. I don’t need to say anymore about this!

#8) Give your spouse, your partner, your children one compliment a day.

It’s easy to nitpick and criticize. Make a positive change in your relationships by offering one nice and thoughtful compliment. They will look at you crazy and think you have fallen off the deep end, but it will be appreciated in the long run!

#9) Find more positive friends.

Surround your self with people who make you feel great, warm, happy and comfortable. You will notice a big difference in your energy when you are with them!

#10) Take a class.

Whether it’s yoga, dance, cooking, photography, jewelry making, swimming or creative writing. Anything that you are interested in and want to learn about is great! It will keep your mind healthy and it’s important to keep learning new things!

#11) Make a “meatless Monday” day.

One day a week of freeing your diet from animal products can make a tremendous difference to your health and to our environment.

#12) Read more.

We are all so connected to our “gadgets” that we lose track of down time. Make time to turn off electronics and read a book. Don’t wait til the beach vacation (although that sounds pretty good to me!). Feel the difference it makes in your mental and brain health.

#13) Start a journal.

You don’t have to write a novel (although you can if you want!). It’s great to jot down your thoughts, feelings, and goals.

Life is a series of moments, seconds, and minutes. You have to live each one to succeed. Yesterday is history. Tomorrow is a mystery. Today is a gift. That’s why it’s called the present!

Make the most of today and live a happy healthy 2013!