Live Healthy NYC: New Years Resolutions

Live Healthy NYC: New Years Resolutions: Ever wonder why the gym is packed on January 1st? Well, in the last 25 years, resolutions concerning weight, exercise, better relationships...

New Years Resolutions

Ever wonder why the gym is packed on January 1st? Well, in the last 25 years, resolutions concerning weight, exercise, better relationships, and smoking cessation have been at the top of the list for both men and women. And with good reason. EVERYONE spends time thinking about the past year and how they want to do things differently in the new year ahead.

I can honestly say that I spend time reflecting and making goals for the new year. Like the Nike sports slogan, “Just Do It”. I believe that if you believe it you can become it. Action is an essential component in making change, but as you know, it’s not so easy. It’s not that people don’t want to change (some don’t) but doing anything differently than you’ve ever done it before or thinking in a new way is actually quite a complex issue. Making a lasting change in behavior is rarely a simple process, and usually involves a substantial commitment of time, effort and emotion.

When my clients come to see me for help with weight loss I always tell them that I don’t have a magic pill. I tell them that there is no single solution that works for everyone. I tell them that they may have to try several different techniques, often through a process of trial-and-error, in order to achieve their goal. Change is a process and it is a matter of taking small steps toward a larger goal. This is not meant to discourage anyone, I am just not the type to “sugar-coat” the path.

When an individual decides to make a change, they go through 5 stages:

1. Pre-contemplation- this involves thinking about making a change. Are you really ready to make a change? What are the pros and cons of a behavior change? Make a list. If the pros don’t significantly out-weigh the cons, you are not ready to move on.
2. Contemplation- You have declared your intention to change but just don’t feel ready to take immediate action. So, the best thing to do is to ask for help and begin slowly so that you don’t go full speed ahead without a plan. HELLO- CALL ME!
3. Preparation- It’s still not pedal to the metal, just yet. It’s time to make small positive changes and slowly and gently (baby steps as they are often called). Once you are regularly performing one of your steps without too much struggle, you can add the the next small step. This way you can really begin repeating the desired actions over and over.
4. Action- You can really begin to find alternatives to bad habits and replace them. Begin to visualize how you will look and feel when you have made the desired change. It is often hard for people to imagine themselves at goal until this point. It is also important to pre-plan rewards for yourself as you achieve short-term goals. Focus closely on keeping yourself on track each day. This is no time to lose your clarity and regress.  
5. Motivate/Maintain- Your work is not done just because you have achieved your goal.  In my opinion, it is just beginning!  I believe that you need to continue to remind yourself why you are doing what you are doing. Note the difficulties you have had to overcome to get here and give yourself tons of credit but stay on your toes. I believe that you need to  constantly renew your commitment and find new challenges. And, if you do relapse, evaluate the situation immediately and learn from it.

CHANGE IS POSSIBLE AND YOU CAN DO ANYTHING!

HAPPY AND HEALTHY NEW YEAR!!!

Live Healthy NYC: Fat burning food

Live Healthy NYC: Fat burning food: The holiday parties are underway with office cocktail parties, girlfriend’s cookie parties and many dinners out. And here comes the Ch...

Fat burning food

The holiday parties are underway with office cocktail parties, girlfriend’s cookie parties and many dinners out. And here comes the Christmas Eve and Christmas Day meal- typically two big  food fests!

So how can you eat all day and still burn calories? Let me share with you some healthy foods to eat and recipe ideas (I promise this will be quick as no doubt you still have a lot of presents to wrap and last minute gifts to get).

Cauliflower: One cup of cauliflower provides 69 percent of the vitamin C you need in a day. Studies show that people who get enough of this nutrient torch 30 percent more fat during exercise than those who don't.

Bananas: Bananas are packed with resistant starch, a substance that helps control appetite and reduces fat in the body.

Almonds: Including 3 ounces of these nuts in your daily diet can decrease the number of calories absorbed each day by about 5 percent.

Lentils: They contain iron, which active women need. A low iron level is linked to a slower metabolism. Try lentils in salads and stew.

Eggs: Eggs are rich in protein. High-protein foods reduce the release of the hunger hormone ghrelin to help you feel fuller longer.

Quinoa: When it's cooked, this grain increases the body's absorption of zinc, a mineral linked to a healthy metabolism.

So, go ahead and have a great time indulging on these healthy foods. For more inspiring ways to eat healthy this season, contact me at rachel@livehealthynyc.com

Live Healthy NYC: I love holiday parties!

Live Healthy NYC: I love holiday parties!: I love the holidays! There is joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, I w...

I love holiday parties!

I love the holidays! There is joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, I want to enjoy this festive time without the guilt. Everyone gives an edible gift- a bottle of champagne, a box of chocolates and lets not forget the homemade cookie platters that are so hard to resist! And if anyone needs a reason to dine there are numerous holiday lunches and dinners that are crammed (oops, I mean planned) into this season.

Here are 5 ways to indulge in the season without undoing your pants (well, that’s another way to celebrate but we will leave that story for another time!).

#1) Never go to a party hungry. Don't save up your calories for a party. If you go to party hungry, I guarantee your judgment will be off and you will eat more food than if you ate some nuts before you left for the party.

#2) Exercise and move more. Just do something -- even if it's just for 30 minutes. Don't underestimate the power of movement. Walk more. Spend less time on the couch. Shop 'til you drop. Do some situps, squats and leg lifts during commercials. Drink water. You are probably eating more foods with salt and consuming more alcohol around the holidays, so it's even more important to keep your body hydrated.

#3) Practice portion control. You don't have to try everything. Take your favorites. If you can, try to make sure more than half of your plate has some veggies on it. It's okay to say, "No, thank you, maybe later."

#4) Edit your day. Deprivation can fuel desire. So instead of dwelling on all the holiday treats you shouldn't have, edit your choices. Eat one cookie instead of three. Plan a healthy lunch so you aren't tempted by treats in your office. Decide what to eat less of, more of or what to cut, but take it day by day so controlling what you eat is more manageable.

#5) Ask for a fitness-related gift for the holidays. There are so many cool fitness gifts available. And where the mind goes, the body follows. This way you can (girls: Rock that black dress and guys: Rock that new suit). Wherever you are on your fitness journey, love and appreciate your body for all that it can do. No body shaming allowed. Enjoy the holidays for what they are -- a time to celebrate the people in your life and all of life's blessings -- and that includes YOU.

For more ways to indulge in the holidays without the guilt, contact me at rachel@livehealthynyc.com

Live Healthy NYC: Breakfast is the most important meal of the day!

Live Healthy NYC: Breakfast is the most important meal of the day!: This time of year it is hard to not be rushing around. But no matter how much I have to do, I ALWAYS eat breakfast. I don’t eat a huge ...

Breakfast is the most important meal of the day!

This time of year it is hard to not be rushing around. But no matter how much I have to do, I ALWAYS eat breakfast. I don’t eat a huge Henry VIII  breakfast, but I always put some “fuel” in my body before I start my day. I use the analogy that you would never expect your car to run without a tank of gas so how could you go without your “tank” full? Like many nutritionists, I believe breakfast is the most important meal of the day.

According to a study at Johns Hopkins University:

• Breakfast provides you with the energy and nutrients that lead to increased concentration in the classroom.
• Studies show that breakfast can be important in maintaining a healthy body weight.
• Hunger sets in long before it's time for lunch, but because it's not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar.
• People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
• Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.

So, you say you don’t have time to eat? Well, I say plan and prepare the nite before. You can cut up some fruit for a bowl of cereal or chop some veggies for a quick egg scramble or take out a box of cereal. 

Wake up 15 minutes earlier. That won’t diminish your beauty rest. You can consume a healthy breakfast in 15 minutes or less (believe me I have witnessed this myself as my kids run to the school bus). 

What should you eat for breakfast? You can have hot or cold cereal and if you click on the link you will see some of the tastiest and healthiest for you. 

As well here are 5 healthy DIY choices that are great for both kids and adults:

1) scrambled eggs with veggies and low fat cheese

2) avocado toast with an egg

3) oatmeal with berries

4) peanut butter toast

5) greek yogurt with berries and granola

What do you like to eat to get your day started? I am curious to know and I will be happy to share your suggestions. Contact me at rachel@livehealthynyc.com

Live Healthy NYC: Hanukkah

Live Healthy NYC: Hanukkah: Wishing you all a happy healthy Hanukkah! As Hanukkah begins at sundown this evening my family and I will enjoy a favorite side ...

Hanukkah

Wishing you all a happy healthy Hanukkah!

As Hanukkah begins at sundown this evening my family and I will enjoy a favorite side dish- the potato latke. It’s traditional to make this by frying the potatoes and onions in olive oil to commemorate the miracle of the oil that burned in the Temple of Jerusalem for eight days instead of just one. Latkes help illustrate the miracle of the oil.

Traditional latkes are made with white potatoes and onion. But, if you want to experiment by using sweet potatoes, carrots or zucchini for your latkes it’s a nice change. You can serve with a sweet apricot sauce or spicy salsa for a new twist on the traditional applesauce. While it's true (and healthier) that you can make baked latkes, I have to say that mine didn’t come out as well. I feel that Hanukkah comes once a year and I have no problems serving them fried (using just a bit of oil and then baking at the end) up for one night—not all eight. Remember, it’s all about the balance!

A special “thank you” to Natasha next door at Gentiles for making them so amazing! Nice to have good friends who know how to cook!

Live Healthy NYC: Eating out

Live Healthy NYC: Eating out: After a lot of preparing for the big Thanksgiving holiday meal and eating leftovers for a few days after, I want to go out to ea...

Eating out

After a lot of preparing for the big Thanksgiving holiday meal and eating leftovers for a few days after, I want to go out to eat. It doesn't have to be fancy, a diner or our local italian or sushi is perfect. To some people, going out for dinner is a treat - a chance to get dressed up and enjoy foods that you wouldn’t have at home. To others, it is a way of life as they are always dining out. Whatever your situation, “eating out” can be tricky, especially if you are trying to either #1) lose weight or #2) maintain your weight. Personally, I find this to be especially challenging now as the holiday season is here and I find that I am out more.

Not surprisingly, this is a topic that I discuss often with my clients and I will share with you some tips on how to eat healthy (and perhaps eat less) while dining out.

#1) Drink plenty of water!

    Not only can it help to fill you up, but water is great for your metabolism.

#2) Plan ahead!

    If you fail to plan then you plan to fail. If you know ahead of time that you are going out for a big dinner then don’t eat so heavy throughout the day (watch your portion size). You should still have well balanced meals and snacks (that includes a lean protein, a high fiber carb and a healthy fat). Additionally, it’s not a crazy idea to have a look at the menu before you go. I like surprises that are tied up in pretty boxes (to my husband, if you are reading this, and you should be, this is a blatant hint!). But, I don’t like to be surprised regarding what I am going to order. Looking ahead prevents impulse ordering.

#3) Take it slow!

    Enjoy the company you are dining with. Use this social situation to talk and make conversation before reaching for the bread basket. If you were starved before dinner, have a small healthy snack so that when you get to your destination you are not ravenous. And if you are dining alone for the nite, and you want someone to talk to, it’s fun to dine at the bar so you can make conversation and enjoy your time out.

#4) Special order.

    I like to be discreet and tell the waiter that I want sauce on the side and I would like the chef not to use too much salt, oil or butter when preparing my food (this pretty much kills my husband, but hey, after 21 yrs, he ought to know that this is how I roll!). This is perfectly acceptable and you can save many calories.

#5) Portion Control

    I suggest you exercise control not only at a restaurant but at a cocktail party and at a buffet. It always amazes me at how big restaurant portions. I know you hate the feeling of being stuffed after a meal, so you CAN control how much you eat by either ordering an appetizer as your main course, sharing a meal or asking the waiter to only bring ½ so you can take home for another nite.

For more information on how to eat healthy while dining out, contact me at rachel@livehealthynyc.com

Live Healthy NYC: Happy Thanksgiving!

Live Healthy NYC: Happy Thanksgiving!: Have a happy and healthy and sweet (as pie) Thanksgiving!

Happy Thanksgiving!

Have a happy and healthy and sweet (as pie) Thanksgiving!

Live Healthy NYC: Thanksgiving is 4 days away!

Live Healthy NYC: Thanksgiving is 4 days away!: Thanksgiving is 4 days away! Read on because I know you will thank me. According to the Calorie Control Council, “the average Ameri...

Thanksgiving is 4 days away!

Thanksgiving is 4 days away! Read on because I know you will thank me.

According to the Calorie Control Council, “the average American eats 3,000 calories for a Thanksgiving meal, with an additional 1,500 more courtesy of snacks and drinks. That's a total of 4,500 calories, around 45 percent of which comes straight from fat”. Believe it or not, the Calorie Control Council says “the average person can easily consume fat equivalent to three sticks of butter in a holiday”. Staggering!

So, in order to burn at least 3,000 calories (because let’s just say that 4500 calories is really an overestimation), a person should expect to walk 30 miles, swim for five hours, or run for four hours at a moderate pace to trim all of those calories away!

Ok, thankfully, Thanksgiving only lasts a day and overeating on the occasion is probably not going to have long-term ill effects. The trouble is that it's the first of many holiday binges lined up until the end of the year. After all that holiday cheer, it's not unusual to gain two or three pounds, extra poundage that won't budge once January rolls in.

So, as I often say to my clients (and to myself) lets come up with a 5 step holiday plan:

#1) Don’t go to the Thanksgiving meal hungry!  

Eat breakfast and lunch. When we are hungry, we often eat faster and more of it. When you eat throughout the day, you will avoid overeating at the meal.

#2) Thanksgiving dinner is NOT an all-you-can-eat buffet.

Fill your plate with plenty of veggies and some turkey (no skin) and a little starch. Eat slowly and enjoy the company! Moderation is key!

#3) DIY

Make a dish and bring it with you for others to enjoy. There are so many new and healthy recipes that can take the place of the traditional fatty foods and if the dish is tasty, everyone will want to sample! This year I think I may make a roasted beet and carrot salad.

#4) Drink plenty of water!

    Alcoholic drinks can be fun and festive but you need to stay hydrated. Enough said!

#5) Exercise!

I go for a morning workout and then after the meal we round everyone up and take a 10-20 minute walk. This keeps your metabolism working and aids in the digestion!

For more information about staying healthy this holiday season, contact me at rachel@livehealthynyc.com

Live Healthy NYC: This Cake is Worth Every Bite!

Live Healthy NYC: This Cake is Worth Every Bite!: For those of you who know me, you know that I don’t eat cake that often. And when I do eat cake I am very selective about the cake th...

This Cake is Worth Every Bite!

For those of you who know me, you know that I don’t eat cake that often. And when I do eat cake I am very selective about the cake that I eat. One of my favorite cakes to indulge is the cake that Marina bakes. She is a high school senior and the niece of my best friend. I hope that one day when she has finished high school and college she opens up her own bakeshop. She is THAT good! (She doesn’t even know that she’s getting this “shout out” - she made the cake for  her senior class prom fundraiser and I am happy to contribute!)

When do you splurge? I often tell my clients that “going off” should be meaningful and deliberate. If you're going to indulge in some guilty pleasure, then the absolute most important thing is that you truly, fully enjoy it.

I believe that a too-strict eating plan can seriously backfire (hello, binges). When it comes to allowing yourself some leeway, moderation is key. But what does "moderation" even mean? Maybe it means a weekly cheeseburger. Or maybe it’s one every 3 months—minus the cheese and bun. I believe in “cheat days”. You can enjoy foods on your “no-go” list in small quantities on occasion to avoid feeling deprived and binging on forbidden foods later on. But beware, your cheat days aren’t every day.

When you “go off” be sure to take action to get back on track. Here are a few easy steps:

#1) Hydrate with plenty of water. Salty foods like fries or chips need plenty of water to help your body de-bloat.

#2) Stay away from added sweets especially after a sweet splurge.You don’t need the coffee with sugar after the rich piece of chocolate cake.

#3) Exercise- high fat foods and rich carbs make you feel lethargic with little energy to spare. Take a class or hit the weights and have a good sweat.

#4) Don’t skip meals. Often people think they should not eat after a splurge in order to save calories. This often backfires and causes over eating. Eat sensibly and smart with plenty of protein, healthy fat and high fiber carbs and healthy grains.

#5) Get back on track. You know that you don’t eat this way every day. Don’t say to yourself “Well, I’ve done the damage already, what’s another days worth of bad eating”. You don’t want to get into a downward spiral. Your body will balance things in about a week’s time. Get back on the weight loss track which will keep your body healthy.

For more information and help getting back on track after a splurge contact me at rachel@livehealthynyc.com

Live Healthy NYC: Thanksgiving is almost here!

Live Healthy NYC: Thanksgiving is almost here!: Everyday is Thanksgiving. I am thankful for all that I have and for who I am. Believe it or not, the Thanksgiving holiday is around the ...

Thanksgiving is almost here!

Everyday is Thanksgiving. I am thankful for all that I have and for who I am. Believe it or not, the Thanksgiving holiday is around the corner and I don’t think that it’s too early to start thinking about how you will prepare for it.

I will share with you that I find this holiday somewhat stressful. Could it be that my entire family descends upon me for the entire week (ok, if they are reading this then I think I may have just solved this! lol!)? No, I think it’s that the markets are crowded and most of the foods looked picked over and everyone seems to be shopping at the same time. In addition, preparing healthy foods for a meal that is traditionally heavy brings to the table (pun intended!) the dilemma of how to really eat healthy (I too love baked candied sweet potatoes with the marshmallows baked in) that brings some stress.

Would you believe that people probably consume anywhere from 3,000 to 5,000 calories around the Thanksgiving dinner table — yikes! I believe that while eating often takes center stage during the holidays, it doesn’t mean we have to give up on good health.

Whatever your plans are I have some strategies (that I will implement too!) that will help us all prepare for and get through the meal (without undoing your pants!).

    #1) Make a shopping list- start now! Shop now for the non-perishable items in order to get ahead of the crowds. Then a few days before go to the farmers market to get fresh fruits and vegetables. If you are able to prepare and cook dishes in advance you will be better able to enjoy the day with family and friends.

    #2) Be Active- Make fitness as much of a priority during the holiday as it is every other day. Every Thanksgiving my daughter and I go to a morning spin class. It’s a great tradition that we have and it gives us time together. As well as exercising early in the day I suggest going for an after dinner walk with your family and guests (it’s only good to be stuffed if you are a turkey!).

    #3) Don’t skip meals on the day- If you starve yourself in anticipation of eating extra calories later your method will actually backfire. You will end up eating twice as much because you will go to the table really hungry.

    #4) Lighten up! Your dishes can be made with less butter, less oil, light or fat free cream and fresh fruit. Here’s a sweet potato dish that I will try!

    #5) Don’t overload on appetizers and don’t overload your dinner plate. I always tell my clients that if their plate looks like it’s got too much on it then it probably does!  And don’t go back for seconds! What about dessert? If you love the apple or pumpkin pie, go ahead and have a small piece. No need to deprive yourself, but no need to pig out either. It’s not your last supper! 

Want more ideas on how to have a healthy stress-free Thanksgiving? Contact me at rachel@livehealthynyc.com

Live Healthy NYC: Post Halloween

Live Healthy NYC: Post Halloween: True or false: Halloween is the one holiday that gives us carte blanche to eat lots of candy. Why do we feel this to be true? I thin...

Post Halloween

True or false: Halloween is the one holiday that gives us carte blanche to eat lots of candy. Why do we feel this to be true? I think it’s because it’s the one time of year that we adults get to buy all of our favorite candies under the guise to give away to those cute little kids who come knocking at our doors all dressed up. So, what damage did you do this past Saturday nite? Was it the candy you ate or the sweet mixed drinks at the costume party that you went to that did you in? I tried to be good (I am not immune to late nites as I wait up for my teenaged kids to come home and having an occasional sweet!) and so I too need a good healthy start to my week!

Here are a few tips (and some recipes) to quickly detox from the weekend and to start your week off right:

#1) Start your morning with cup of of warm water fresh lemon juice and honey:

    Lemon is a natural energizer- it hydrates, it detoxifies, and it oxygenates the body so it feels revitalized and refreshed!

#2) Have 3 healthy meals starting with breakfast. Don’t skip on lunch or dinner either!

    B- Egg white scramble with veggies and a slice of whole grain toast.

    L- Salad with grilled fish or chicken like a mediterrannean salad

    D- Healthy Meatless Monday dinner

#3) Go to bed early!

    I am sure the weekend festivities were late (and while Daylight Savings Time allowed for some extra zz’s) do yourself a favor and get some much needed rest this week. Studies show that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight! Getting enough rest allows for making healthy food choices. Hitting the sack is just as important as sweating at the gym.

For more information and help detoxing contact me at rachel@livehealthynyc.com

Live Healthy NYC: Halloween

Live Healthy NYC: Halloween: Happy Healthy Halloween to all!  Here’s a few healthy tips to think about this Halloween: #1) Don’t eat the treats!     Th...

Halloween

Happy Healthy Halloween to all! 

Here’s a few healthy tips to think about this Halloween:

#1) Don’t eat the treats!

    The candy is for the kids. It’s their treat! Keep YOUR hand out of the candy bag!

#2) Eat chocolate- not candy!

    If you are going to have a piece of candy (and MODERATION for both children and adults is key!), have a good piece of dark chocolate with almonds rather than skittles or fruit chews.

#3) Pumpkin is healthier in more ways than in pie.

Turn pumpkin into soups, roast and toss in a salad or bake the seeds as a snack.

How are you planning to spend this Halloween? I’d love to hear from you!