Live Healthy NYC: What motivates you?

Live Healthy NYC: What motivates you?: This morning I set out for a run. It is not a long run, probably a little shy of 3 miles. For some it is an easy...

What motivates you?

This morning I set out for a run. It is not a long run, probably a little shy of 3 miles. For some it is an easy jog, but for me it feels like a marathon. While I run outside I do not listen to music or carry a phone. Running unplugged allows me to free my mind and just let go. The main music in my head is my intention to make it back home without stopping.

I often wonder what motivates a person to achieve their goal.

To be successful at losing weight, exercising and cutting calories are vital, but your mental outlook can mean the difference between success and failure. Knowing the how-to, eat-this/don’t-eat-that of weight loss is certainly important. Eat less and move more is the basic equation of weight loss. But to be successful at losing weight, you need to figure out what will give you an ongoing, burning desire to succeed. To ensure success, you need to develop the will to improve your life, not someone else's vision of it. The best motivators come from within. How do you unlock your inner motivation?

I believe that there are 5 steps you need to take to find your mojo:

1)   Start by asking yourself a simple question: “Why do I want to loose weight?” There may be several reasons, for example, the doctor told you to loose weight for better health, you notice that you have low energy and so loosing weight will allow you to have more energy and/or you have a reunion coming up (high school, college or family event) and you want to look good. Whatever it is, make a list of what’s important to you and then write down specific reasons as to why it’s important to you.

2)   Set an attainable goal: Focus on the behavior you want to change and be realistic. Loosing 5lbs is more realistic in the beginning and working each day toward the bigger picture if far more realistic.

3)   Make your own plan: No two people are alike. Think about the foods you can — and can't — live without, then try to work your diet around them. Love chocolate? Have a small piece every day. If you're a born snacker, divide your daily calories into six or seven mini meals so you always feel like you're having a nibble. Whatever you do, don't give up your favorite foods. You'll inevitably feel deprived, which will only make your cravings stronger — and your willpower weaker. However, little changes to your current eating style, like downsizing portions or preparing foods differently, can add up to big results.

4)   Uncover emotional obstacles: Sadness and anger are two of the most common reasons women overeat, but food won't quell either one. Keeping a food diary can provide valuable insights into what may be causing you to binge occasionally. Once you start evaluating your eating triggers, you'll be able to develop more effective strategies to deal with the underlying emotions.

5)   Visualize the new you: A mental dress rehearsal prepares you to recognize and accept success. Close your eyes, breathe deeply, and picture yourself healthier and slimmer.

And by the way, if you make an unhealthy diet choice, admit that you're fallible, but don't drown in a sea of judgmental thoughts. Berating yourself won't foster the courage you need to dust off those cookie crumbs and move on. Turning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight. And you will reach your goal because you have the motivation to get there.

If you believe it you can achieve it!

Live Healthy NYC: Summer Fruits and Veggies

Live Healthy NYC: Summer Fruits and Veggies: I am always shocked when I hear someone say that they don’t eat fruits and vegetables. They say that fruits ...

Summer Fruits and Veggies

I am always shocked when I hear someone say that they don’t eat fruits and vegetables. They say that fruits and veggies are high in sugar and causes weight gain. Really, your telling me that fruits and veggies from the earth is why a woman has a muffin top or a man has a tire? Well, I think to myself that a pound bag of m&m’s or eating banana splits causes weight gain, certainly not fresh fruit and vegetables!

Well I am here to tell you that fresh fruits and vegetables are not responsible for weight gain. I really love the summer season as fruits and veggies are at its peak. Two of my favorites are fresh local corn and summer peaches.

Did you know that a 1-cup serving of corn provides 5 grams of protein, which is about 10 percent of the recommended daily allowance. The protein you'll get from corn contains all of the essential amino acids, but does not have a sufficient amount of lysine to be considered a complete protein. You can fill in the lysine you need by consuming beans, eggs, poultry and lean meat. You don't need to eat complete proteins at every meal, as long as you eat a variety of foods over the course of one day and get your recommended daily allowance. Women should consume 46 grams of protein daily, while men need 56 grams.

Corn is also high in fiber which binds with cholesterol and carries it out of your system, which helps lower levels in your blood and reduces your risk of cardiovascular disease. The Institute of Medicine established the recommended intake for fiber based on the amount needed to protect your heart. You'll get 4 grams of fiber from 1 cup of cooked corn, which is 16 percent of women's and 11 percent of men's daily intake.

Corn possesses several characteristics that support weight management, but also has one potential downside (corn is also high enough in carbohydrates that it moderately boosts blood sugar). One benefit is that it's low in calories, with 1 cup providing just 143 calories. About 73 percent of corn consists of water. This helps manage weight because water adds bulk without contributing any calories. As a result, you can eat a reasonable portion, get full and still stay within daily calorie goals. Another benefit comes from the protein and fiber, both of which make you feel full and help maintain satiety for a longer period of time. 

Peaches, with their soft skin and sweet flesh, are a summertime staple. One of the largest fruit crops grown in the United States, peaches provide a great deal of nutrients with few calories and no fat. Peaches are a healthy way to fit in one of your daily servings of fruit. Did you know that one large peach, about 2 3/4 inches in diameter, contains just 68 calories and no fat. Eating peaches instead of more fattening, processed snacks, such as chips, baked goods, cereal bars and cookies, can help you manage your weight. Peaches are naturally sweet and can replace some of the added sugars in your diet. Use them to top unsweetened whole-grain cereal, plain yogurt or plain low-fat cottage cheese, or in a salad or as a dessert instead of choosing versions of these foods sweetened with high-fructose corn syrup or cane sugar.

Slow Cooker Corn & Red Pepper Chowder:

Ingredients:

• 2 tablespoons olive oil
• 1 medium yellow onion, diced (about 2 cups)
• 1 medium red bell pepper, seeded and diced
• 3 medium Yukon Gold potatoes, diced (about 3 cups, or 1 pound)
• 4 ears of fresh corn kernels
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/8 teaspoon cayenne pepper
• 1 teaspoon kosher salt
• 1 cup soy or almond milk
• Additional salt & freshly ground black pepper to taste
• Chopped red bell pepper, corn kernels, and sliced scallions to garnish

Instructions:

1. Heat the olive oil in a medium saute pan over medium heat. Add the onion and cook, stirring occasionally, until transparent and soft, about 5 minutes. Transfer the onion to the slow cooker, along with the red bell pepper, potatoes, 1 cup corn, broth, cumin, smoked paprika, cayenne pepper, and salt.
2. Cook on low for 8-10 hours or on high for 4-6 hours, until the potatoes are tender.
3. Turn the slow cooker off and remove the lid. Allow the soup to cool slightly. Using an immersion blender or working in batches with a regular blender, puree the soup. Return it to the slow cooker and turn it back on.
4. Stir in the remaining 3 cups corn and soy milk. Cover the slow cooker and cook on low for another 20-30 minutes, until heated through. Season with salt and pepper to taste.
5. Serve topped with additional corn, diced bell pepper, and/or sliced scallions.

Grilled Peaches with Honey and Balsamic

Ingredients

3 Peaches, halved and pitted

• Extra Virgin Olive Oil for brushing
• Good Quality Honey
• Lavender Infused Balsamic Glaze (or any balsamic)

Directions

Heat grill to medium-high.

Brush peaches with olive oil. Place cut-side down on hot grill. Cook for about 3-5 minutes, or until the peach feels slightly softer.

Set peaches on plates, and drizzle honey and balsamic glaze over top. 

There are many ways to eat fresh fruits and vegetables and how to prepare them for delicious eating! For more information, contact me at Rachel@livehealtlhynyc.com