Live Healthy NYC: Memorial Day

Live Healthy NYC: Memorial Day: I hope you are all having a great holiday weekend! I have to be honest while I absolutely love holidays, Memorial Day is a ...

Memorial Day

I hope you are all having a great holiday weekend!

I have to be honest while I absolutely love holidays, Memorial Day is a little crazy - with the end of the school year wrapping up (I have two teens in middle and high school), and making summer plans which allow me to get ready for a new routine (lazy summer days of outdoor activities and entertaining), this holiday is “hectic” to say the least! But, despite all the “hubbub” I try to remember and practice what keeps me sane and balanced- a good nites sleep, exercise, healthy foods and plenty of water! And most of all, finding your “happy place”. That’s a place where you can go and relax. Whether it’s in your mind (through meditation or another relaxation technique) or physical (through exercise), an actual place to get away (a park, the beach, the mountains), or just sharing time with family and friends.

I like to blend a bit of each! Where is your place? What do you do?

And I will let you in on a little start to summer secret: want a better way to get your body beach ready and stay in shape? Try to load up on eating fresh salads.

Here are some healthy salad recipes to enjoy throughout the summer.

GINGER GRILLED SIRLOIN SALAD WITH WATERCRESS

A rainbow of colors in this salad is a sure sign that you are getting a healthy helping of vitamins, minerals and phytochemicals. And by using a relatively lean cut of beef, you can have a meat dish that has a modest amount of saturated fat. To get the most mileage out of the grilled steak, slice it as thin as possible.

Ingredients:

1 tablespoon sesame seeds

2 tablespoons reduced-sodium soy sauce

1 tablespoon coarsely chopped fresh ginger

2 cloves garlic, peeled

⅛ teaspoon red pepper flakes

10 ounces boneless sirloin steak

2 tablespoons rice vinegar

4 cups loosely packed watercress sprigs, tough stems removed

1½ cups frozen corn kernels, thawed

1 large red bell pepper, thinly sliced

2 scallions, thinly sliced

Directions:

1. In a small dry skillet, toast the sesame seeds over low heat until lightly toasted, about 3 minutes. Remove from the skillet and set aside.

2. Preheat the broiler. In a mini-food processor, combine the soy sauce, ginger, garlic and red pepper flakes, and process until very finely chopped.

3. Rub half of the soy sauce mixture over both sides of the steak and broil 4 to 6 inches from the heat for 4 to 5 minutes per side for medium. Transfer the steak to a plate and set aside.

4. Transfer the remaining soy sauce mixture to a salad bowl. Mix in the vinegar and any steak juices that have collected on the plate. Add the watercress, corn, bell pepper and scallions, and toss to combine.

5. Thinly slice the steak. Make a bed of watercress salad on 4 serving plates. Top with the steak slices. Sprinkle the salad with the toasted sesame seeds.

SHRIMP AND ASPARAGUS SALAD

So fresh and delish this is the season for fresh asparagus!

INGREDIENTS:

2 1/2 teaspoons vegetable oil, such as olive or canola oil

1/4 cup fresh lemon juice

1 tablespoon Dijon mustard

1/2 teaspoon salt

1/3 cup finely diced red bell pepper

1/2 teaspoon tarragonDVERTISEMENT

3 tablespoons water

1 pound asparagus, cut on the diagonal into 2-inch lengths

1 pound large shrimp, shelled and deveined

DIRECTIONS:

1. Preheat the oven to 450 degrees F. In a large bowl, whisk together 1 1/2 teaspoons of the oil, the lemon juice, mustard and salt. Measure out 2 tablespoons of this mixture and set aside. To the dressing remaining in the bowl, add the bell pepper and tarragon.

2. In a small bowl, stir together the water and remaining 1 teaspoon oil. Place the asparagus in a roasting pan, pour the water-oil mixture over the asparagus, and toss to coat. Roast the asparagus, shaking the pan occasionally, until the asparagus are piping hot, about 5 minutes.

3. Add the shrimp and the reserved 2 tablespoons lemon dressing to the roasting pan with the asparagus. Toss to combine.

4. Return the pan to the oven and roast until the asparagus are crisp-tender and the shrimp are opaque throughout, about 6 minutes. Transfer the shrimp and asparagus to the bowl with the dressing and bell pepper, and toss to combine.

ROAST TURKEY SALAD WITH CRANBERRY VINAGARETTE

I know this sounds like a Thanksgiving leftover but it’s not! It’s really a great anytime salad! Using frozen juice in its concentrated form makes a delicious low-fat vinaigrette for this turkey and sweet potato salad. The dressing also supplies an impressive amount of vitamin C.

Ingredients:

1½ pounds sweet potatoes, peeled and cut into 1-inch chunks

2 navel oranges

3 cups shredded Romaine lettuce

6 ounces roasted turkey breast, torn into one-inch pieces (about 1 cup)

½ cup thinly sliced scallions

⅓ cup frozen cranberry juice concentrate, thawed

1 tablespoon balsamic vinegar

1 tablespoon vegetable oil, such as olive or canola oil

½ teaspoon salt

½ teaspoon pepper

2 tablespoons coarsely chopped pecans, toasted (about ½ ounce)

2 tablespoons dried cranberries or raisins

Directions:

1. In a vegetable steamer, cook the sweet potatoes until tender, about eight minutes.

2. Meanwhile, remove the peel and white pith from the oranges. Cut each orange in half lengthwise, place the halves flat on a cutting board, and cut crosswise into ¼-inch-thick slices.

3. Spread the lettuce on a platter. Top with the sweet potatoes, turkey, and orange slices. Sprinkle with the scallions.

4. In a screw-top jar, combine the cranberry juice concentrate, vinegar, oil, salt and pepper, and shake to combine. Pour the vinaigrette over the salad and sprinkle with the pecans and dried cranberries.

Live Healthy NYC: Yummy Chocolate!

Live Healthy NYC: Yummy Chocolate!: I love celebrations, especially birthdays! Why? Because we eat CAKE! Let them eat cake I say! And for me, I want chocolate cake! I ac...

Yummy Chocolate!

I love celebrations, especially birthdays! Why? Because we eat CAKE! Let them eat cake I say! And for me, I want chocolate cake! I actually think that chocolate should be it's own food group!!! It is powerfully comforting, creamy and delicious! I will admit that I have a hard time resisting chocolate cake or chocolate almond bark! And on special occasions (like birthday celebrations), I give in and indulge! Here's a healthy tip (that takes some practice): Every day is a special day and a gift! I believe in the ability to chose for yourself how you want to live that day. And, when it comes to desserts, when everyone at the table is eating a sweet (if it's just a casual dinner out) I will often order fresh berries. This allows me to participate in the social ritual of eating dessert while still being able to avoid chocolate calories!

Are you wondering if chocolate is good for you?

The answer is both yes and no!

Chocolate has been used for centuries to treat bronchitis, sexual malise, fatigue, hangovers, anemia, depression, memory loss and poor eyesight. It also helps to release that feel-good neurotransmitter- serotonin- in the brain.

So, how do we eat chocolate "responsibly"? Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins and plant phenols, cacao is a powerful supergroup! But, the more processed cacao becomes, the fewer healthy components remain. If you eat the wrong type of chocolate (think of a store bought candy bar) you will get loads of sugar, empty calories, and junky ingredients.

How do we get the good chocolate fix? Don't be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains. Look for dark chocolate that has 75-85% cacao. And you can also go for raw or as unprocessed as possible!

Here's a dark chocolate treat:

Raw Chocolate Truffles:

Ingredients:

1 cup raw cacao powder

1 cup cashew nuts

½ cup maple syrup

Water (to mix)

Roll-in ingredients: shredded coconut, chopped nuts, chocolate nibs, raw sugar, cocoa powder, or ginger.

Directions:

Mix cashews in a food processor until it forms a powder, adding enough water to create a thick paste.

Add maple syrup to cashews and pulse to process.

Add cacao powder. Pulse to process.

Refrigerate for four hours or overnite for best results.

Form teaspoon-sized balls of dough. Coat balls in your chosen roll-ingredients!

Are you curious about how to chose chocolate- and any other delicious superfood to keep you healthy (and your tastebuds happy!)? Enjoy your chocolate guilt free and contact me for more information-I am here to help!

Live Healthy NYC: Harmony

Live Healthy NYC: Harmony: Have you ever thought to yourself “how am I going to get it all done”? Have you ever thought to yourself “there a...

Harmony

Have you ever thought to yourself “how am I going to get it all done”? Have you ever thought to yourself “there are not enough hours in a day, days in a week or weeks in a month to get through all that I have to do”?

Of course you have thought this. I bet a million times!

We have careers, partners, children, family and friends commitments, charity work, classes, hobbies, and religious commitments are only to name a few. Now, add on the desire to improve your health. Wow! So, where do you begin?

How can one possibly balance so many things?

Here’s a little secret: You can’t.

I believe that HARMONY is an easier goal than balance. Harmony means everything is coexisting in a spirit of cooperation. There is a secret t to doing more of what you want and less of what you don’t want that actually leads to harmony.

While this sounds simple it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like and what you do not want in your life.

Here are some steps to take:

#1) Ask yourself what isn’t serving you. What doesn’t need to be in your life. What is dragging you down. What is keeping you awake at night.

#2) Have you identified a few things? Now get rid of them (or fix them).

#3) Now ask yourself what do you want in your life, or in this week or in this day. What do you want to accomplish. What do you want to do. Who do you want to be with. Focus your energy on these things. Let go of what doesn’t work. Learn how to say NO.

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be.

Get even healthier!!!

Are you curious how to harmonize your health goals? How to fit wellness into your busy schedule? Lets talk!

Live Healthy NYC: I want something new!

Live Healthy NYC: I want something new!: I want something new! I am tired of the same t-shirts, sweaters, jeans and shoes. I want to spruce up my wardrobe without breaking ...

I want something new!

I want something new! I am tired of the same t-shirts, sweaters, jeans and shoes. I want to spruce up my wardrobe without breaking the bank!

I realize that this form of complaining sounds ridiculously vain and shallow, but haven’t you felt this way at least once in your life? Haven’t you combed the stores to find just the right pair of jeans only to end up home empty handed?

What about food? Do you ever feel sick and tired of your same old meal? Do you want to find something new to eat that is healthy and will keep you lean?

Well, I am here to tell you what I found out this weekend. I went on a binge of sorts. I wanted something new and different! I wasn’t skydiving or NASCAR racing. I went shopping! I went to a bunch of stores that were right in my neighborhood. But I was disappointed. It seemed to me that the clothes, shoes and accessories in the store don’t look any different than what I already own! And so I went back home with a new attitude! Right in front of me (well, I had to dig a bit!), in my very own closet was right what I had been looking for!

What’s old is new again! Try it for yourself! Dig deep into your closet and take out your jeans. Maybe instead of wearing them the usual way with your usual shoes, roll them up a bit and add a small heal or fancy flat. I rolled my jeans up with low cowboy boots, layered and a tank and t-shirt , found a light spring jacket that had been collecting dust during the long cold winter, added some jewelry that I hadn’t worn in a while and voila, I felt like had gone shopping! And the best part was it hadn’t cost me a thing.

I feel the same way about the food I eat. Take a look at what you eat. Bored by it? See what’s in your pantry and fridge. Don’t be afraid of leftovers (unless something is growing!). Don’t be afraid to experiment with spices and herbs. Instead of having your eggs for breakfast the same ol way, add some fresh veggies, some spice and some low-fat cheese and make a western omelet.

Tired of fruit salad? Throw the fruit in the blender with some yogurt and ice and you have a yummy anytime smoothie. Or if you want to splurge you can add your favorite low fat ice cream and make a milkshake.

Tired of spaghetti and meatballs for dinner? Try the meatballs right on top of sautéed spinach or any other veggies that can be sautéed with a bit of oil and garlic!

Blueberry-Banana Smoothie:

Ingredients:

2 bananas, cut into 2 in. chunks and frozen

½ c. skim milk

2¼ c. frozen blueberries

1 Tbsp. honey

½ c. Greek yogurt

Instructions:

1.   Place frozen banana chunks and ¼ c. skim milk into blender and blend until only a few small chunks remain.

2.   Add blueberries, honey, Greek yogurt, and remaining milk. Blend again until smooth or desired consistency, scraping sides occasionally.

3.   Pour into glasses, top with a few more berries and serve!

Makes about 3 c.

  

Egg White Western Omelet:

Ingredients:

1-tablespoon green pepper chopped

1 tablespoon red bell pepper chopped

1-tablespoon scallion chopped

2 eggs or ½ cup liquid egg whites

3 tablespoons low fat shredded cheese

Directions:

Lightly coat a medium skillet with cooking spray.

Sautee the peppers and scallions until they are tender-crisp. Crack the eggs or pour the liquid egg white over the vegetables.

When partially set, spread the cheese over 1/2 the eggs, and fold the omelet in half over the filling.

Continue cooking until cooked through.

Think outside the box!!! It feels good to see that what you are looking for is very often right under your nose!  It’s ok to be creative and reinvent what you already have to make it feel and look like new!