Live Healthy NYC: Live Healthy NYC: Spring Healthy Eating Detox

Live Healthy NYC: Live Healthy NYC: Spring Healthy Eating Detox: Live Healthy NYC: Spring Healthy Eating Detox : A few weeks ago, when we turned the clocks forward I was so excited as it meant the days wou...

Get Real!

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Get Real!!!

What’s the secret to weight loss? Are you ready… Change your diet to include more REAL food! That’s it. It’s not that hard to do. Actually, it’s pretty simple. You just have to be thoughtful and conscious about what you put into your mouth!

An important step to losing weight is to write it all down. 

This may seem exhausting and daunting, but it really works! Many experts say that the simple act of keeping a food diary can encourage you to eat fewer calories -- and thus lose weight. Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a research says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less. Keeping a food diary instantly increases your awareness of what, how much, and why you are eating. This helps you cut down on mindless munching.

Ditch processed foods.  

While low-fat yogurt and vegetables are healthy goods that come in packages, other packaged fare isn’t so healthy. That's because it comes with all sorts of extras such as fat, sodium and calories—think luncheon meat, boxed rice mixes, frozen pizzas, soda, refined grains (pretzels, white bread, semolina pasta, sugary cereals, muffins) and fast food. 

Ok, an important step in making the change to real food is understanding the difference between real and processed. Not all foods in a package are unhealthy. Brown rice, oatmeal, frozen vegetables, and canned beans come in a package but are still packed with nutrition. 

Real foods:

• Are minimally processed, closest to their natural form.
• Include fruits, vegetables, whole grains, beans, nuts, meat and dairy.
• Often have no label, as with fruits and vegetables.
• Have short ingredient lists, usually with five pronounceable ingredients or less.
• Are loaded with nutrients to fuel and energize the mind and body.
•  

Processed foods:

• Have long, often unpronounceable ingredients lists.
• Contain unhealthy ingredients such as saturated fat and partially hydrogenated oil (trans fat), high amounts of sodium, excessive refined sugars (such as high-fructose corn syrup) and artificial additives and preservatives.
• Can cause you to gain weight because they are high in calories and are easily overeaten since they don’t have filling, nourishing ingredients.

Beware of food labels.

 Don’t be fooled by the term low-fat on processed-food labels. It doesn’t mean the food is good for you, or that it will necessarily help you lose weight. In fact, a 2006 study found that once people see the word on a wrapper they wind up consuming about 30 percent more calories of the low-fat version than the original.

So, now that you know my secret, I am going to give you a mega list of superfoods for weight loss!

Avocado (no surprise for those of you who know me, I can hardly have a meal without one! They go great with everything!). While avocado may be high in calories, it is full of healthy monounsaturated fats. This healthy vegetable fat is a great alternative to saturated margarines. Use avocado as a spread on sandwiches or chopped into salads to boost the flavor and get the healthy benefits. Interestingly, the sugar in the avocado inhibits the release of insulin, so it’s a great food for diabetics and those trying to lose weight.

Spinach- This sweet leafy green is most popular in salads and cooked as a side dish. Spinach is high in chlorophyll, which can be found in all green colored vegetables.

Blueberries- These tiny tart berries are the perfect super food. Blueberries contain polyphenols, which can induce lipolysis. This process breaks down fat cells and can stop new ones from forming. Blueberries are low in sugar when compared with other fruit, which keeps your insulin stable.

Cinnamon- it is not only delicious, it’s great for you! This spice can help lower bad cholesterol while raising good cholesterol.

Quinoa is a delicious food that is often mistaken for a grain due to its texture and taste. Quinoa is actually a seed, and this super food is high in protein and lower in carbohydrates. The protein it contains is called a “complete protein”. It includes all eight of the essential amino acids that we need for muscle health. Replace any cereal grain with this seed for a delicious and filling alternative to high carbohydrate varieties. Quinoa has a mild nutty flavor and a fluffy couscous texture.

Nuts- they are high in fat and calories, but they have been found to be weight loss champions. Their combination of high fiber and natural fats can reduce your appetite and keep you full for longer. A small amount goes a long way, so make sure you measure out your portion. It can be easy to over eat on nuts, so restriction is key. Long term studies have shown that moderate consumption of nuts can lead to lasting weight loss.

The egg is actually an amazing super food. They are high in choline, which has been shown to help prevent fat absorption. Eggs are also low in calories and high in protein. Eating high protein foods can keep you full for longer than carbohydrates. Start your day off right by eating eggs for breakfast. The yolk can be controversial because it’s high in cholesterol, but the largest studies on eggs have found that eating egg yolks can actually reduce bad cholesterol.

Lentils are a delicious way to increase your dietary fiber. They are most commonly found in dried bags, which can be very affordable. Some studies have found regular consumption of lentils can prevent polyps. These growths line your intestines and they can become cancerous over time. Lentils are also high in resistant starch. This fat burning carbohydrate can rev up your metabolism for over 24 hours. Enjoy lentils cold in salads or warm in soups.

The pomegranate is an amazing super food that is high in  antioxidants. Drinking pomegranate juice has been shown to break down abdominal fat. Eating pomegranate seeds can have an ever better effect because they are high in fiber. Enjoy pomegranate seeds in a fresh salad to bring a bright acidity and new texture. Pomegranate juice is also a great addition to your smoothies and mixed drinks.

Raspberries contain an amazing phytochemical called ellagic acid. It acts as an antioxidant, and has been shown to have anti-cancer properties. It can also reduce the effects of estrogen, which is great benefit for people with excess fat. Fat can raise the levels of estrogen in your body, throwing your hormones into chaos. Balancing your hormones can help you lose weight and keep it off.

Sweet potatoes are orange vegetables that are high in phytochemicals which gives them their brilliant color. Sweet potatoes have better nutrition than conventional white potatoes, but retain the same texture. They are high in fiber, vitamin C, and vitamin B6. A great weight loss tip is to replace your white potatoes with these sweet potatoes to get more minerals and vitamins. They have a stronger flavor, and you will get amazing health benefits while still having your starchy carbohydrates.

Green tea is a renowned super food. It contains two different phytochemical antioxidants: anthocyanin and pro anthocyanin. These antioxidants can help block bad cholesterol and increase good cholesterol. It has also been shown to boost your metabolism, increasing the rate you burn calories. Matcha has the most nutrients when compared with other types of green tea. It is unfermented and can be found ground into a powder. Enjoy this healthy drink any time of the day.

Salmon is high in omega-3 fatty acids, which have been shown to prevent heart disease. It is naturally low in calories and packed with protein, so it makes a great entree. The bright pink color of the flesh is a sign of the minerals in the meat. Other seafood high in omega-3s are tuna, trout, shark, sardines, and oysters. These delicious seafood products are a great food to eat when trying to lose weight. They are filling and will keep you healthy.

Dark chocolate is high in antioxidants, which has been shown to reduce the risk of heart disease. All cocoa has these benefits, but dark chocolate is particularly good for you. Unlike milk chocolate, dark has less sugar and lower calories. You can even find 100% chocolate, which has no added sugar. It has a strong flavor, but when savored slowly, it can be just as satisfying as a conventional chocolate bar.

Peanut Butter Granola

Sprinkled on top of Greek yogurt or enjoyed on its own, this peanut butter granola is made with pantry staples, making it an easy recipe to whip up without making a special trip to the grocery store.

Ingredients:
Makes four ¼ c servings
2 tbsp. creamy peanut butter
2 tbsp. honey
¼ tsp. cinnamon
¼ tsp. vanilla extract
1 c. oats

Directions:
Preheat oven to 325 degrees. Spray cookie sheet with non-stick cooking spray and set aside. Combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds). Stir.

Stir cinnamon and vanilla into peanut butter and honey mixture. Add oats and stir until oats are completely covered in peanut butter mixture. Spread out oat mixture onto prepared cookie sheet and bake for 7 -8 minutes until granola is slightly browned. Let cool until granola is crunchy. 

Salmon Fillet With Citrus and Thyme

Serves 8| Hands-On Time: 10m| Total Time: 30m

1  3 pound piece skinless salmon fillet 
1  tablespoon  olive oil 
kosher salt and pepper 
1  orange, thinly sliced 
1 lemon thinly sliced
12 sprigs of fresh thyme

1.  Heat oven to 375° F. Place the salmon on a parchment-lined baking sheet.

2.  Drizzle the salmon with the oil and season with ¾ teaspoon salt and ½ teaspoon pepper. Scatter the orange, lemon, and thyme around it.

3.  Roast until the salmon is opaque throughout, 20 to 25 minutes.

4.  Using 2 large spatulas, carefully transfer the salmon to a platter and scatter the orange, lemon, and thyme on top of it.

So, don’t give up! Be REAL and eat REAL foods! For more information, contact me at Rachel@livehealthynyc.com

 

 

 

 

Live Healthy NYC: Spring Healthy Eating Detox

Live Healthy NYC: Spring Healthy Eating Detox: A few weeks ago, when we turned the clocks forward I was so excited as it meant the days would be a bit longer! Sp...

Spring Healthy Eating Detox

A few weeks ago, when we turned the clocks forward I was so excited as it meant the days would be a bit longer! Spring was around the corner and summer would be here before I could blink! But wait…. I haven’t begun to spring clean! Here in NYC, the weather hasn’t changed too much, and my closets are still full of winter clothes! I need to put away my chunky sweaters and furry boots and its time to start a healthy exercise and food cleanse!

Whether you are having fun in the sun or on the slopes (my family skied the Swiss alps with the amazing Francesco of passionski), the timing of spring break, along with the celebration of Passover and Easter is perfect for new beginnings!

Spring isn't just a season -- it's an action. The Merriam-Webster Dictionary defines "spring" as "to grow, to begin or come into being." Spring has sprung! So, it’s time to start getting ready for bathing suits, t’s, shorts and dresses!

Oh my gosh, it’s April 1^st already! It’s the right time to renew and revive! Wake-up and refresh yourself!

To prep yourself to bare (almost) all, read these tips and spring into your healthy cleanse.

You may think you have a good idea of your total intake of different food groups, but if you write it all down, you might be surprised. Keeping a food journal for just a few days each week can reveal patterns worth changing. Writing it down doesn't take more than a few minutes.
Use any method that's convenient (ie: record it on your laptop, smart phone or the old fashioned pen and paper), but be sure to record each meal and snack right before or after you eat it. If your journal reveals multiple meals devoid of fruits or vegetables, make a point to incorporate colorful produce into every meal. If most of your breads, pasta and cereals are white, focus on adding whole grains. Your diet should also contain healthy fat sources, such as plant-based oils, nuts and seeds, and lean protein sources, such as fish, lean meats, low-fat dairy products and legumes. I also recommend investigating your emotional desires as well. Before opening a restaurant menu or your refrigerator, ask yourself, “what do I want? Would I like something cold? Something hot? Something crunchy”? Then you're really able to think from within rather than what you 'should' be eating, which results in you not being emotionally satisfied, which results in overeating. Note your emotions in your food journal as well. Avoid using it as a means of self-judgment. If writing your food intake and emotional observations down seems cumbersome, trust me, it works!

It is important to start your “cleanse” with a solid daily exercise regime. This needs to be everyday. You breathe everyday, right? So, do some form of exercise daily. Mix it up and go for a run one day, spin class another, and weight train another day. If you really need to take it easy, at the very least, go for a walk!

And you need to eat right too! You can’t expect to loose weight if you exercise but still eat a roast beef, grilled chicken or turkey sandwich and then add coleslaw and russian dressing and a diet soda! Or if you are out you’re your kids and you just have “a few” french fries or have popcorn at the movies! You have to be diligent and vigilant about what you put in your mouth and body!

The combination of exercising and eating right go hand in hand.

Ok, so one way to cut calories and immediately start your detox is to limit alcohol. Although several studies have shown that moderate amounts of alcohol (1 drink per day for women, 2 for men) can have some health benefits—raising “good” HDL cholesterol, “thinning the blood” (preventing clots that can cause heart attack and stroke) and possibly warding off dementia and Alzheimer’s disease, there are some good reasons to make sure that your alcohol consumption stays moderate. Alcohol takes a toll on your liver, the major organ of your body devoted to “detoxing” your system. It also acts as a diuretic, making it harder to stay hydrated. One idea to cut back: Try sticking to the suggested limit of one drink a day for women, two for men. (think of the calories you’ll save!) Looking for an alcohol-free drink at cocktail hour? Try club soda with a splash of juice.

Most of us eat too much sugar. On average, Americans consume 475 calories of added sugars every day (that’s 30 teaspoons), which is way higher than what’s recommended by the American Heart Association (6 teaspoons per day for women, 9 for men). High intake of added sugar is linked with risk factors for heart disease, such as high blood pressure and high triglyceride levels. One idea to cut back: Skip processed foods, which can be loaded with hidden added sugars, and when you want a sweet treat, reach for fruit for a natural sugar fix. Ok, what happens at the end of the day when you start to crave something sweet? Our environment is one of the most powerful influences on what we choose to nosh on. Avoid temptation by leaving treats out of the house and stocking your home with healthy grab-and-go snacks like nuts, fresh fruit, whole grain crackers and mini cheeses. If you've got a craving for ice cream (or even Tasti Delight, Sixteen Handles, and Pinkberry too), make it a date and go out and get it. And really, what are the chances that at 10pm you are going to get an ice cream cone?!? No leftovers means you won't find yourself standing at the freezer, spoon in hand, just out of boredom. Out of sight, out of mind.

Another detox strategy is to cut out saturated fat—the kind of fat that’s found in whole milk, cheese, butter and meat—raises your “bad” LDL cholesterol, which can damage arteries. One idea to cut back: Avoid animal fats and swap them for healthier monounsaturated fats from plant foods like nuts, avocados and olive oil. (Monounsaturated fats may help lower blood pressure.)
Refined grains—white flour, white rice—are stripped of beneficial fiber, vitamins and minerals. So while they add calories, they’re not really providing much in the way of nutrients. And since they’re low in fiber, they’re less satisfying than whole grains. One idea to cut back: Check the ingredient list and make sure the word “whole” describes the grains in the product—if it just says “wheat flour,” for example, that’s not whole-wheat, so make another choice.
I’m not concerned with minimally processed foods—like plain unsweetened yogurt or washed bagged greens—that are still essentially healthy whole foods. Rather, I’m talking about prepared food products with loads of ingredients. By cutting these out, you can easily minimize intake of added sugars, salt and trans and saturated fat, too, since these things are often added to processed foods for taste. Plus, by eating this way, you will make room for more healthy whole foods in your diet. One idea to cut back: Go through your cabinets and see which of your foods come in boxes and think of alternatives. Two ideas to get started: Swap crackers or chips for crunchy veggies, and if you rely on prepared meals, like mac and cheese or canned soup, find an easy recipe to make your favorites from scratch. Eating more whole grains could lengthen your life by reducing your risk of cardiovascular, infectious and respiratory diseases, suggests a 2011 Archives of Internal Medicine study. One idea to get more: Try eating one new-to-you grain, such as quinoa or wild rice, each week.

Eat more fruits and veggies! Pack your plate with fruits and vegetables, half of it to be exact. Not only are fruits and veggies packed with nutrients and other health promoting components, they are full of fiber which fills you up and keeps you feeling full longer after meals. Filling half of your plate with these nutrition power houses will help you manage portion sizes and still feel satisfied after meals.

Drink up! As the weather heats up it's that much more important to pay attention to hydration. Dehydration can leave you feeling lethargic, nauseas and can even mask itself as hunger! Carry a refillable water bottle with you if you're always on the go. Tired of plain old water? Try adding berries or cucumber for a refreshing and low-cal thirst quencher.

Say goodbye to sodium. Although we do need some sodium, too much will leave you feeling puffy and bloated. Sodium triggers our thirst mechanism and causes us to retain fluids. The majority of the sodium in our diet comes from packaged and processed foods. Pack your plate with fresh, whole foods that are naturally low in sodium like lean proteins, fruits and vegetables, and whole grains. Go easy on sauces and use fresh herbs or citrus fruits to flavor your favorite dishes.

A “healthy detox” is easy and it’s not one of these “fasting” plans. It’s about eating real whole food that is natural and healthy and most of all, very satisfying!

By the way, you don’t have to wait to start this on a particular day you can start ASAP!

I am including a few recipe suggestions to start your “healthy food detox”.

Blueberry (or any fruit) breakfast shake:

1 scoop of a complete nutritional whey protein fortified powder (not soy protein)

1/2 cup blueberries

1 1/2 cups almond milk

Blend all together and enjoy!

A sample salad lunch:

Chickpea and quinoa salad.

Cook quinoa, as directed on the packet (you can use vegetable broth instead of water) then add drained, canned chickpeas, 1 chopped carrot, 1tbsp extra-virgin olive oil and 1 large handful of chopped parsley leaves. I also like to add tomatoes and avocado! You can speed things up by making this the night before and storing it in the fridge.

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