Live Healthy NYC: July 4th!

Live Healthy NYC: July 4th!: How to eat healthy for July 4 th ? Ever notice that all of these summer holidays (Memorial Day, July 4 th ...

July 4th!

How to eat healthy for July 4^th?

Ever notice that all of these summer holidays (Memorial Day, July 4^th and Labor Day) are really big eating fests –starting with an abundance of chips, burgers, hot dogs, potato salad, coleslaw, brownies, pies and ice cream.

Now I don’t mean to rain on anyone’s holiday parade- I love a good party with family and friends and decorations and I am the first to serve the above mentioned dishes.

But, I would like to offer a few healthy tips so that you don’t undo all the good hard work that you have started this summer season!

Tips:

#1) Change up your hamburgers. Do not buy the pre-made burgers that are not so good. Make your own! This way you can control the size of the burger and the quality of the ground beef. You can also experiment with ground turkey or chicken as your burger. For the vegetarian, try homemade veggie burgers or grilling portabella mushrooms and stacking some of your favorite grilled veggies to make a meatless burger!

 #2) Buy smaller hot dogs. There are a bunch of lower calorie hot dogs in the supermarket that are tasty and will hit that “dog” button. Hebrew National has come out with a 97% Fat Free Frank. Don’t be afraid to load your dog with mustard and sauerkraut, and pickle relish!

#3) Try baked or reduced fat potato chips. I think that it is hard to tell the difference between baked chips and the traditional fried chip. Baked chips use less oil and the potato taste is exceptional. When making potato salad, try using either a lowfat mayo or a touch of olive oil and fresh herbs for a healthier alternative. If you don’t like potato salad you can also bake sweet potatoes and serve as your dish. 

#4) Serve a lot of salad! Watermelon, cherries, grapes, tomatoes, etc. And grill your veggies! This is the season of fresh produce for less money so take advantage of it. For example, you don’t have to do ANYTHING to cherry tomatoes to enjoy them.

#5) Use fruit for your dessert. Grill fruit – peaches, nectarines and watermelon come out great! You can also make a healthier strawberry shortcake or just serve a bowl of fresh fruit salad for a lighter dessert than ice cream.

And last but not least, watch your portions! Don’t fill your plate too high or go back for seconds. One trick that I use is I try to use a small salad plate. This helps control the amount of food you take.

And most importantly, enjoy the company you are with! I believe that is what should feed you during these holiday parties!

How do you like to spend your summer holidays? I would love to hear from you!

 Strawberry Shortcake
1 1/3 cups whole wheat flour
1 teaspoon baking powder
2 eggs
1/2 cup honey
1/3 cup oil
1 teaspoon vanilla extract
1/2 cup milk
4-5 cups of fresh, sliced strawberries
Whipped cream (fresh cream whipped to form soft peaks, with a bit of stevia added for sweetness)
Mix together flour and baking powder.  Add in eggs, honey, oil, vanilla and milk.  Stir well (or mix well with hand mixer).  Pour into a well buttered 8×8 inch baking pan.  Bake at 350° for 20-25 minutes.
Allow cake to cool completely.  Top with fresh strawberries and whipped cream.

Grilled Portobello Mushroom Burger

Ingredients:

• 4 portobello mushroom caps
• 2 tbsp balsamic vinegar
• 1 tbsp low sodium soy sauce
• 1 tablespoons olive oil
• 1 tbsp chopped rosemary
• 1-1/2 tsp steak seasoning like Montreal Steak Grill Mates
• 4 thick slices red onion
• 4 oz reduced fat Swiss, sliced thin (Alpine lace)
• 4 thin slices tomatoI
• 1/2 avocado, sliced thin
• baby spinach
• 4 whole wheat low calorie bun

Directions:

In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times. Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently. Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.

To finish, place the spinach and grilled portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.

Live Healthy NYC: Get Some Color

Live Healthy NYC: Get Some Color: I love to see a rainbow! It’s magical! It makes me realize how fleeting a moment is and how I want to capture eve...

Get Some Color

I love to see a rainbow! It’s magical! It makes me realize how fleeting a moment is and how I want to capture every moment. So, I breathe in the freshness of the air and hope that everyday something magical happens. 

So, what does this have to do with health and with food? EVERYTHING! The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.

Red Fruits and Vegetables
Red fruits and veggies contain nutrients that reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases. 

Orange and Yellow fruits and vegetables

Orange and yellow fruits and veggies contain nutrients that reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. 

Green vegetables and Fruit

Green fruits and vegetables contain chlorophyll, fiber, lutein, calcium, folate, vitamin C, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity. 

Blue and purple fruits and vegetables

Blue and purple fruits and veggies contain nutrients that support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract and limit the activity of cancer cells.

White fruits and vegetables

White fruits and veggies contain nutrients that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers and balance hormone levels, reducing the risk of hormone-related cancers.

Live Healthy NYC: Get in Summer Shape!

Live Healthy NYC: Get in Summer Shape!: Don’t wait any longer- NOW is the time to get into shape! It finally feels like summer - the weather is getti...

Get in Summer Shape!

Don’t wait any longer- NOW is the time to get into shape! It finally feels like summer - the weather is getting warmer and the days are getting longer. The grass is greener. The sun isn’t hiding behind the clouds, and you don’t have any excuses left to stay bundled up on the couch. Short skirts, tank tops and bathing suit season is here. It’s this time of year that makes me want to feel my best. So, how does one go about this? Well, I start with retraining my brain- a change in mind can change your shape. And then I go for detoxifying my body by healthy eating and exercise. This can be achieved in 8 easy steps and in only a few short weeks:

#1) EAT YOUR FRUITS AND VEGGIES

This for me is simple. Summer time offers great fresh fruits and veggies. The tomatoes are bursting with flavor. The plums are dripping with juice. The salad greens are crisp and fresh. If you haven’t been devoting at least half your plate to fresh produce, now is the perfect time to start. In fact, the Centers for Disease Control and Prevention and the USDA both recommend at least five servings per day! A diet rich in fruits and veggies protects against certain cancers and reduces the risk of Type 2 Diabetes. Best of all, loading up on colorful produce lets you eat a higher volume of food while still feeling full and saving on calories.

#2) GO FOR THE GRILL

Summer time is a great time to cook on the grill. All those vegetables you vowed to eat taste even more delicious when grilled. Grilling can also bring a boring chicken breast to life, and a homemade dry rub can flavor your choice of protein without all the fat and calories you'd consume by using creamy sauces or oils. Also, fresh fish and shrimp are better for you grilled than fried. And for a high protein dish without the meat, try grilled tofu or tempeh.
 

#3) TAKE YOUR WORKOUT OUTDOORS

Exercising outdoors is more enjoyable than doing the same activity indoors, which makes it easier to stick to the fitness side of your weight loss goals. On top of that, warm days and sunshine are much more inviting than rainy spring days or blustery winter days, so you have far fewer excuses to skip your summer workout. Walking, swimming, biking, kayaking, paddle boarding, waterskiing, running, gardening—there are plenty of ways to get outdoors and burn calories all summer long. Being outside not only improves mood and relieves stress, but also helps burn more calories, burn fat, all while having a good time! And, be sure to protect yourself from sun exposure before you go- wear a hat and chose a sunscreen that won’t wear off in the water or burn your eyes when you sweat.

#4) STAY HYDRATED

It might actually be easier to remember to stay hydrated during the summer months, though drinking water is a healthy habit year round because the more hydrated you are, the better your metabolism works. It’s also common to mistake feeling thirsty for being hungry, so if you reach for your water bottle before you have a snack, you’ll keep your weight loss on track. The recommended amount of water is eight cups a day but when the weather is hot, you'll probably need more.

#5) TAKE A BREAK FROM ALCOHOL

One of the smartest, swiftest routes to weight loss is to cut out (or cut back on) alcohol. Sadly, alcohol is chemically similar to sugar, so drinking it will set off the same insulin resistance that can promote weight gain. Your glass of chardonnay or your mojito contains plenty of calories, but very little nutritional benefit. And if you must drink? Try a white wine spritzer; make every second drink water; and watch the mixers. And believe it or not, mixing oj will double the calorie count of a vodka shot.

#6) CUT OUT REFINED CARBS

Common sense… cut out the carbs and you’ll cut out the extra belly fat. There are good carbs, like fruits and vegetables, that you can eat without feeling guilty. But, it’s the bad carbs like chips, breads, cakes, and flour products that will pack on the pounds and extra calories. Focus on the complex carbs and watch the pounds fall off. Swap fast-release, refined carbs for slow-burning, unrefined ones: jumbo oats, brown basmati rice, stone-ground wholemeal bread. Small change, big impact.

#7) PORTION CONTROL

It’s easy to think that the portion we are served is the amount we actually want, or need, or can manage — even though portion sizes in restaurants and food outlets have rocketed in the last two decades. We tend to eat 92% of the food we serve ourselves — so serve a little less. We also tend to go on eating until the plate is done. Again, pay attention. Downsize. An easy way to do this at home, swap out for a smaller plate.

#8) HAVE FUN!

This is the most important part of losing that extra winter weight – find something you enjoy doing! Exercise and losing weight isn’t only about improving your health, but also to help you live a healthier and happier life!

Live Healthy NYC: Be Present!

Live Healthy NYC: Be Present!: “On your mark, get set, go!” and the race is on! Just like American Pharoah won the Tripple Crown at Belmont this past weekend, w...

Be Present!

“On your mark, get set, go!” and the race is on! Just like American Pharoah won the Tripple Crown at Belmont this past weekend, we are constantly running out the gate and doing what we have to do to finish whatever it is we set out to do. For me personally, it is rare to slow down until I finish. And, with modern technology, I am always connected – whether to my phone or laptop. It is not until my head hits the pillow at nite that I stop to slow down. This is a habit that sometimes serves me well and other times, it doesn’t work at all. We are so connected that we aren’t really connected at all! As a nutrition and health coach I try to connect the importance of a healthy mind and healthy body and how the two work hand in hand.

Human beings have this unique ability to focus on things that aren't happening right now. This allows us to reflect on the past and learn from it; it allows us to anticipate and plan for the future; and it allows us to imagine things that might never occur. While at the same time, it seems that we often use this ability in ways that are not productive and furthermore can be destructive to our happiness.

When is it that we actually “disconnect” from technology? For many, the number one time is when a couple is having sex. What would you do if your phone beeped with an incoming text? Would you respond to it? That would be the end of that relationship- I would think! Another time technology takes a back seat is during exercise. Many people escape to the gym to get away from their phones and many clubs (including gym, golf, and tennis) have a no-cellphone policy for the very reason that everyone needs a break.

So, why am I spending a page here writing about this? My children have each just finished another year in school and in a few years they both will be off to college. My head says “WHOAH, SLOW DOWN! IT’S NOT A RACE!” And so, as my summer has officially begun, with a new “summer schedule” I want to be connected in the moment with my family and friends. I want to be able to enjoy what each day brings! I don’t want to think about what could have been (regrets) or what will be, but I want to think about what is going on right now and enjoy it for what it is! This weekend we were in the city and it couldn’t have been more spectacular! We enjoyed the streets as I imagine tourists do. We rode the buses and subways, walked until our feet ached, visited areas of the city that we don’t often go to, listened to music in the park, ate lunch at spots that aren’t our regular hangouts, went to museums and even tasted foods from food trucks around town.  

 “You must live in the present, launch yourself on every wave, find your eternity in each moment. Fools stand on their island of opportunities and look toward another land. There is no other land; there is no other life but this.”  - Henry David Thoreau

What will you do for yourself to be in the present? I am interested in hearing your thoughts!

Live Healthy NYC: Food for Thought

Live Healthy NYC: Food for Thought: My girlfriend called me up and said that she still had a few leftover cupcakes from her son’s graduation. She...

Food for Thought

My girlfriend called me up and said that she still had a few leftover cupcakes from her son’s graduation. She said it seemed like they were staring at her in the fridge. HELP! She cried! She was not having a psychotic episode but she desperately wanted to eat the icing off the cake.  She kept opening and then closing the fridge door again and again in hopes that the urge to dig in without anyone looking would leave! She was stressed out and exhausted- she held a busy job both as a banker and as a mom (need I say much more). She was dealing with her own business deadlines as well as her kids who were at the end of school year (means exams and final projects), and she was trying to get ready for summer, making plans and schedules and new routines. 

Everyone comfort eats now and then. Sometimes it is in small ways, such buying an ice cream cone as a pick-me-up after a stressful day at work or nibbling on chocolate when you are hormonal. While small doses of stress eating aren't necessarily physically dangerous, they can quickly develop into a habit. This habit can lead to weight gain or prevent you from losing weight. Comfort eating is particularly problematic when it is the primary way you calm and soothe yourself.  

The good news is that there are ways to stop comfort eating before it harms you physically and emotionally. Once you’ve realized this is happening, the first thing you should do is give yourself a break. Having self-compassion is the first step toward learning to comfort yourself in other ways. I believe that it is important to pay attention to the thoughts and feelings you have before you eat. The more aware you are of your inner experiences, the more you can choose how to cope with them. I believe that the solution to emotional eating is less about eating than it is about emotions. 

So, why not start with a simple step- make a list of what you love to do and what is stressing you, and make a plan to take control of the situation. Ok, easier said than done! So you can practice letting yourself experience difficult feelings. I know you don’t like feeling mad, sad, rejected, and bored. I can’t tell you how many times I have heard someone say “what’s the point in feeling mad? It doesn’t change anything.” Well, it may not change the source of your anger but it will prevent you from having to blunt your feelings with behaviors you’d like to stop – like eating. Have you ever tried to press your internal “pause” button? This helps to add a delay between the urge to eat and actually eating. This also gives you time to check in with how you're feeling and why you want to eat. When you get the urge to eat a cookie out of sadness or boredom, remember that you have the option to wait it out. If you can say to yourself “I’ll have it later” gives the impulse time to pass. And even if it doesn’t, successfully delaying the snack helps you feel more in control. When you’re tempted to snack for emotional reasons, try moving instead. Go for a 5-10 minute walk. Even a quick burst of activity refreshes you, and moving is a proven stress-buster. You've replaced the urge to eat with something else. 

There are many ways to calm yourself without calories, such as journaling, meditation techniques, connecting with others, self-message, distraction, guided imagery and ways to pamper your senses. Try out these techniques when you aren't craving food so you get them down pat before you really need them! You wouldn't want to learn how to swim in rough water. Nor do you want to learn the art of soothing yourself without food on a very stressful day. With practice, you can end emotional eating. 

So, do you think my friend gave into the cupcake? No, she sat down in a quiet place in her living room, listened to the storm pass (literally as there was a thunderstorm outside and figuratively as she calmed her soul) and cut up a delicious piece of fruit and read a book. 

So, what feeds your soul? Give it some thought and I bet you will be surprised and delighted by what you come up with!