Live Healthy NYC: Yummy Banana Bread!

Live Healthy NYC: Yummy Banana Bread!: Easy and Amazing Banana Bread Ingredients: 4 very ripe bananas, mashed 1/3 cup coconut oil or grass-fed butter, melted ...

Yummy Banana Bread!

Easy and Amazing Banana Bread

Ingredients:

4 very ripe bananas, mashed

1/3 cup coconut oil or grass-fed butter, melted

4 free-range eggs

1 tsp vanilla

1 ½ tsp cinnamon

½ cup organic coconut flour (do not try to substitute another flour, it will not work)

1 heaping tsp baking soda

¼ tsp salt

optional add-ins: 1/3 cup dark chocolate chips, walnuts, pecans, slivered almonds, raisins, dried fruit, etc.

Directions:

Mix all ingredients together and pour into muffin tins and bake on 350 degrees for 20 min or until done.

(This recipe is adapted from primallyinspired.com)

I always have bananas at home sitting on my kitchen counter- it is a staple in my home. My family eats bananas with breakfast, as a snack by itself, with a nut butter or blended in either a veggie or a fruit smoothie. When they start to get too ripe, I peel them and freeze them.

The other morning I decided to make a treat for breakfast.

I had read about this recipe and decided to give it a try. It did not have sugar or grains and using coconut flour would be a first for my baking talents!

I woke up early to bake so that once the muffins were in the oven the sweet aroma would make a wonderful treat for my family as they awoke.

Well, it wasn’t as much of a hit as I had imagined! My 13yr old daughter gave me the thumbs down. She said it wasn’t sweet enough. I was crushed. For this review I lwoke up early and lost precious sleep. Really? I asked as I sampled her muffin. I couldn’t say that I disagreed. They were moist and good, but because they didn’t have any extra sugar (only from the bananas themselves) they weren’t overly sweet. The overall consensus from my family was that they were not a total bomb, they were just “good” not “great”. This reveiew felt like mediocracy to me and I don’t settle for just average. Ugh! This lead me to believe that it was the sugar (or lack there of ) that wasn’t added that was the devil here in my muffin recipe.

We are so use to eating foods made with sugar that when we take it out of our foods, our taste buds have to adjust. This isn’t a bad thing. I have known many people to have major sugar addictions and it’s a hard habit to break. But I am here to tell you that it can be done!

Here are 10 easy steps for dealing with sugar addiction:

Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.

Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

Eat sweet vegetables and fruit. They are naturally sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia and barley malt.

Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. Being active helps balance blood sugar levels, boosts energy, and reduces tension eliminating the need to self-medicate with sugar!

Get more sleep, rest and relaxation. Simple carbohydrates, such as sugar, are the most readily usable forms of energy for an exhausted body and mind.  If you are in a chronic state of stress and/or sleep deprivation, your body will crave the quickest form of energy there is: sugar.

Evaluate the amount of animal food you eat. According to yin/yang principles of eating, eating too much animal food (yang) can lead to cravings for sweets (yin). Imbalances can also occur with too little animal protein (for some individuals). Through experimentation and intuition, you can find which foods create balance for you as an individual. 

Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.

Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

Slow down and find sweetness in non-food ways! Every craving is not a signal that your body biologically requires sugar.  Cravings often have a psychological component.  By identifying the psychological causes of food cravings and substituting lifestyle and relationship adjustments accordingly, you can begin to find balance and take charge of your health. 

When life becomes sweet enough itself, no additives are needed!

Live Healthy NYC: Stay Cool this Summer!

Live Healthy NYC: Stay Cool this Summer!: It’s the middle of the summer and baby it’s hot! All across the country we are having a heat wave! Long days of bright sun,...

Stay Cool this Summer!

It’s the middle of the summer and baby it’s hot! All across the country we are having a heat wave! Long days of bright sun, heat and humidity are all in line with the season. Whether you are in a city, the country or the beach there is little relief. Rather than put you into overload and throw you off balance, here are a few tips that you can use to let you enjoy the rest of the summer time especially as it pertains to adopting a seasonal routing when it comes to your food and lifestyle so you can usher in a more cooling nature.

#1) COOL FOODS

I like to eat what I call “cool foods” during the summer. Summer is the perfect time to try out a raw food diet as not only will it help flush out toxins, but it's quite cooling for the body. Opt for ripe, sweet and juicy fruits and leafy greens (these should make up about 80% of your daily food), and cut down on oily things. Sipping cool (not ice cold) water infused with mint or citrus through the day will also keep the fire low. Avoid onions, garlic and other spicy/hot foods that will only add fuel to the fire. Instead, indulge in cold soups or let a warm meal cool to room temperature. Here’s an example of a cool food that you can easily make at home: gazpacho! Chilled summer soup is a refreshing option. You eat salad vegetables right out of the fridge; why not go for a flavor-packed refrigerated soup, too? With a few fresh veggies and a food processor, you can create a memorable meal with that’s  full of nutrients, easy to make and low in calories.

 

Ingredients:

1 cucumber, halved and seeded, but not peeled
2 red bell peppers, cored and seeded
4 plum tomatoes
1 red onion
3 garlic cloves, minced
23 ounces tomato juice (3 cups)
1/4 cup white wine vinegar
1/4 cup good olive oil
1/2 tablespoon kosher salt

Directions:

Roughly chop the cucumbers, bell peppers, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor fitted with a steel blade and pulse until it is coarsely chopped. Do not overprocess!

After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop.

(Copyright 1999 The Barefoot Contessa Cookbook)

#2) MOVE WITH EASE AND PURPOSE

It can be quite tempting to have fun in the sun, but it’s best to avoid exercising during the hottest part of the day. If you like biking or running, try doing it early in the morning or later at dusk when the temperature is slightly cooler that way you can be sure to get your high intensity cardio in.  During the heat of the day, favor peaceful and relaxing walks in nature, light gardening, swimming and gentle yoga. And don’t forget to hydrate with plenty of water!

#3) ENJOY A “MOON BATH”

Never heard of it? Though sunbathing is the conventional "bath" of choice during the summer, allowing yourself to bask in the light of the moon can do wonders for your mind and body. Not only can the moon's cooling light help you to find balance, but if you're lucky enough to get outside under a full moon, you can truly harness the benefits of that special time each month when the moon’s energy is full of love, abundance, creativity and positive energy. I love to take a full moon walk or just to sit outdoors under the rays of the moon. Try this wearing white clothing to infuse the body with the moon’s cooling nature. July 31, 2015 is the next full moon!

#4) TRY NEEM OIL 

Neem oil comes from the bark, leaves and oil of the neem tree and have been used in India for several thousand years, and are still used today. About 75% of Ayurvedic remedies contain some form of neem. Indians call the sacred neem tree "the village pharmacy", and have limitless faith in its abilities. People value neem as a natural insect repellent and pesticide, they use it for skin care. Applying neem oil topically can soothe the skin and cool parts inflamed by the sun and heat. It even works as an anti-itch remedy for bug bites.

#5) PRACTICE COOL BREATHING

When you feel a buildup of heat in your body, practicing cooling conscious, deliberate control of the breath can be incredibly helpful. Don’t get overwhelmed by the heat or what you have on your to-do list. Take a moment to breathe!

 

Live Healthy NYC: Breakfast

Live Healthy NYC: Breakfast: I have a confession to make… I love cookies. I have a soft spot for cookies! I truly love a good hard cookie with a solid cru...

Breakfast

I have a confession to make…

I love cookies. I have a soft spot for cookies!

I truly love a good hard cookie with a solid crunch! Secretly I would like to love to eat cookies for breakfast! I do not eat cookies all of the time. They are not calorie free! I choose very deliberately the time to indulge. I plan for it and I factor it in. This is important to me as I “cheat” with intention and it’s enjoyable.

The other day I was speaking to a friend and he sounded rather grumpy. I asked him what was wrong and he said he was starving for lunch (on my watch it was rather early for lunch), and so I asked him what he had for breakfast. He said he had a chocolate chip cookie. So, that was the reason for his grumpy mood. He hadn’t started his day off on the right track- he hadn’t eaten a proper breakfast. The cookie for breakfast wasn’t breakfast at all.

Striving to save calories, I notice that many people will tend to skip breakfast. Studies have shown that eating a real breakfast can decrease hunger and cravings, improve cognition and reduce your risk for obesity and metabolic syndrome.

After all, eating breakfast is more than just “breaking” your overnight “fast.” It also sets the tone for a day of making wise, healthy food choices. Not eating a morning meal means you actually eat more throughout the day. And one study among healthy, lean women found that skipping breakfast can impair insulin sensitivity and lead to weight gain. It turns out that while the type of calories you eat determines losing weight and maintaining weight loss, so does the time of day that you eat.

Bottom line: Breakfast is that important. So eat breakfast, but do it correctly. Bypass the cereal aisle and all the manufactured concoctions that carry a healthy halo, trying to pass off as a smart breakfast. Instead, pack in protein-rich foods like eggs, nut butters, a protein shake, or whole grains with nuts. They’ll steady your blood sugar and reduce metabolic fluctuations later in the day. Moreover, breakfasts rich in protein can make you feel more full and even reduce snacking later on in the day. A protein-rich breakfast can help reduce your hunger hormone ghrelin and increase cholecystokinin (CCK), which signals our brain to stop eating.

Ok, I know we are all busy in the morning, with the countless duties that confront us and many people struggle to have time for breakfast. I have to say that you can make a healthy omelet with plenty of colorful vegetables in just minutes. Or a bowl of oatmeal with berries takes minutes. You can even make a protein rich “breakfast cookie” (but that takes planning ahead to make a batch).

But if eggs or oatmeal all seem too much, or you’re simply not that hungry in the morning, try a breakfast smoothie instead. You can even pre-prep it the night before to save time.

I have included a great smoothie recipe that provides protein, healthy fats, antioxidants and major flavor in less time than it takes to order a designer coffee. And it’s a pretty delicious way to start your day, too. I have even included a breakfast cookie that I am sure you will enjoy and won’t leave you hungry.

Just a disclaimer- neither recipe is low calorie. But, it’s far better than skipping breakfast. Want more ideas to start your day? Contact me at Rachel@livehealthynyc.com

Peanut butter banana smoothie:

2 tbsp-creamy peanut butter

1 banana-frozen
1 tbsp-honey
1 cup- 1% milk or soy or almond or coconut milk ( more or less for thickness)
1 cup-vanilla lowfat yogurt

Blend and enjoy!

Banana-Oatmeal Protein Cookies:

1 cup all-purpose flour
1/2 cup chia seeds
1/2 cup white chocolate whey protein*
1/2 cup almond meal
1/2 cup oat bran
1/2 cup packed light brown sugar
2 tsp salt
1 tsp baking soda
1 tsp ground cinnamon
1 tsp ground ginger
1 cup coconut oil
2 eggs
2 cups mashed bananas (4-6 bananas, depending on size)
1/4 cup molasses
2 tsp vanilla extract
3 cups old-fashioned rolled oats
2 cups almond slices
1 cup miniature chocolate chips

Directions

Preheat oven to 375. Line cookie sheets with parchment paper. In a large bowl, mix together the first group of ingredients (everything from the all-purpose flour to the ginger) and incorporate with a fork to make sure you’ve gotten out any lumps. Add the second group of ingredients (coconut oil through vanilla extract) and beat with a hand mixer until blended. At this point you’ll want to set the mixer aside and fold in the final ingredients by hand with a wooden spoon or similar implement—this will minimize breakage—to finish the batter.

Scoop by quarter-cupfuls onto your baking sheets, doing your best to keep the dough in mounds (it will spread out while baking). Bake for 18-20 minutes. Cookies are done when the edges start to brown. Cool for a couple of minutes on the baking sheets, then transfer to cooling racks. This recipe yields 24 giant cookies.

Live Healthy NYC: FUN!

Live Healthy NYC: FUN!: I am all about FUN ! The FUN starts here this summer! F itness U seful N utrition This...

FUN!

I am all about FUN! The FUN starts here this summer!

Fitness

Useful

Nutrition

This summer I’ve been spending a lot of time outside. Whether it’s going for a walk on the beach, bike riding with my daughter, kyacking with my son, boating with my friends or gardening with my family, being active is important for my mind body and soul. Healthy eating and physical activity go hand in hand. Once you learn the basics, you'll find that eating healthy and staying active isn't hard at all. And it’s all FUN!
 

Here are 3 USEFUL tips to help you have lots of FUN this summer!

1)   I believe that EXERCISE is one of the keystone habits that empowers a healthy, productive life. Exercise fuels the ability to make other habit changes in your life possible, including diet. Start by making small changes which can snowball into big results. For example, start each day or make some time in the afternoon or early evening to go for a 10 minute walk or a 5 minute run. Work up to 30-45 min a day, add in some squats, situps and a few pushups and aim for 3-5 days a week. Whether you exercise outdoors or in a gym your mind and body will reap the results in just a short amount of time. But most importantly, do what you love! If you don't enjoy running, don't run. If you don't enjoy lifting weights, don't lift weights. Move in a way you enjoy, and you'll see the benefits much quicker. Your exercise won't be a burden because it's fun! Maybe it's a dance class, yoga, hiking, canoeing, martial arts, cycling, soccer, or tennis. If you stop forcing the workouts, following what you're "supposed" to be doing, then the habit won't take hold. I enjoy running, but only on the treadmill. I enjoy lifting weights. I also enjoy mixing up my workouts, keeping them fresh and interesting by trying new things. Bottom line: Do what moves you.

2)   Drink 1 liter of water instead of soda! Plain water and/or sparkling is better than soda or juice. What about alcohol? Here I would say to limit your consumption. Alcohol slows down your metabolism, so really no matter what you drink (clear vodka, tequila or a wine spritzer) will work against all the good for your body that you are trying to do. 

3) Food over Fitness! Very often, people prioritize fitness  over food. They use exercise as an excuse to eat whatever they want and burn the calories off later. While the plan isn't bad, it's very short-sighted. A healthy diet combined with regular exercise is clearly the best way to live, instead of constantly trying to burn off the donuts you ate. Fueling yourself with good food simply makes sense. When you combine healthy eating with your exercise, you'll notice you feel and look even better! Just look at elite athletes- they understand this balance. By making smart choices with your meals you will help keep your body and mind in top shape. So, while this point may be obvious, when the choice is in front of you, choose the right food. We tend to make eating over-complicated, even healthy eating! So here are a few simple rules to keep in mind.

• Eat as many whole colorful foods as possible, i.e. fruits & vegetables.
• Eat lean cuts of meat.
• Eat smaller portions, but a little more often.
• Drink plenty of water.

In a go big or go home lifestyle, we tend to over complicate matters, and the way we move and eat are at the top of the list. We are always looking for new healthy foods or new ways to workout- we want to say we finished a killer workout or are on a fad diet, because we think it makes us interesting. But really the key to a FUN life is really this simple! I am not reinventing the wheel. DO WHAT YOU LOVE AND LOVE WHAT YOU DO! KEEP IT SIMPLE AND KEEP IT FUN!