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!

Live Healthy NYC: Matcha

Live Healthy NYC: Matcha:  Today I had a really bad day. I lost a document that I had been working on for hours and days! I know that everyone has had this happen to...

Matcha

 Today I had a really bad day. I lost a document that I had been working on for hours and days! I know that everyone has had this happen to them at least once. I tried to sit at my desk and redo what I had lost but my mojo was gone. What do you do when you are  having a bad day? I knew that this was only temporary and in order to clear my head I decided to go out for a walk. Everyday I read about some new product (whether it’s a superfood or a cosmetic product or a new way to exercise) that will make us look and feel better, healthier, younger, stronger and sexier. In my search to feel better I will share one of the secrets to feeling great. It’s a new superfood- it’s Macha!

    Matcha tea - literally, "powdered tea" - is a special type of green tea: a precious, jewel-green powder that is whisked with hot water in a bowl to make a frothy beverage of the same name. While other green teas are grown throughout the world, matcha is unique to Japan. It is the heart of the Japanese way of tea and has been celebrated in the traditional Japanese tea ceremony for hundreds of years. A unique, beautiful and richly flavorful drink, matcha tea gives most people a feeling of well-being.

Matcha tea is rich in antioxidants. These compounds offer protection against many kinds of cancer, help prevent cardiovascular disease and slow the aging process. They also reduce harmful cholesterol in the blood, stabilize blood sugar levels, help reduce high blood pressure and enhance the resistance of the body to many toxins. Matcha tea has a significant amount of dietary fiber and practically no calories. Wow, it really is a superfood!

The health benefits of matcha exceed those of other green teas because matcha drinkers ingest the whole leaf, not just the brewed water. One glass of matcha is the equivalent of 10 glasses of green tea in terms of nutritional value and antioxidant content.

Matcha is versatile and flexible. Originally consumed as a tea with water, matcha is now a popular ingredient in mixed beverages such as morning smoothies, green tea lattes and more. You can even add it to your bowl of oatmeal or granola bars or include it in a nut crust for fish or chicken. Have you tried matcha yet? What do you think of this superfood? I’d love to hear your thoughts!

MATCHA CHIA GLOW SMOOTHIE:

(Adapted from Organic Avenue)

INGREDIENTS:

10oz unsweetened almond milk

1 teaspoon of matcha powder

1/2 teaspoon of chia seeds

1/2 teaspoon of vanilla extract

1/2 to 1 teaspoon of coconut palm sugar or agave

INSTRUCTIONS:

Add all ingredients to a shaker or blender and combine and ENJOY!

Live Healthy NYC: Color

Live Healthy NYC: Color: Every morning, just after I finish exercising, I speak to 3 women – my mother and my two best friends. Each of ...

Color

Every morning, just after I finish exercising, I speak to 3 women – my mother and my two best friends. Each of these women inspire me in different ways and I am not even sure they are aware that they do! We check in with each other and this is part of my morning routine. Routines and habits (like eating right and exercising) are part of my everyday life.

This morning’s conversation was about how colorful our lives are. I began to think how like a rainbow after a storm, our lives are enriched by our friends and family and the places in which we live. It is the abundance of energy and light and peace that fills us up. I never take it for granted that I am truly blessed by all that I have.

So how does this relate to food and what I do? While I love to see color around me, I believe that we are what we eat. There is more reason to eat the spectrum of colors than to wear them! 

Take a moment to think about what you eat and how it makes you feel. Nutrients and foods are part of a healthy diet. And when you eat a healthy diet, your body reaps the benefits. For example, when you eat fruits, starchy vegetables and whole grains (all of a variety of color) throughout the day you keep your body fueled and your blood sugar level on an even keel. And you're getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep. 

Now, think of the foods and behaviors you associate with a stressed-out lifestyle. Do you see someone who is sleep-deprived, gulping down caffeine and shoveling in fast food while on the run? Stress leads to sleeping less, which leads to reaching for caffeine and sugar for a fix, which is followed by a crash and need for another fix. Add to that skipping regular meals and exercise and maybe using alcohol to unwind. Alcohol and lack of exercise contribute to poor sleep. We know that this way of eating doesn't make us feel good physically or mentally. 

Eating a variety of foods, including a rainbow of colored foods in your diet ensures a variety of vitamins, minerals and fiber that promote good health and lower disease risk. 

Here are some examples of colorful fruits and veggies:
Red: tomatoes, watermelon, red peppers
Pink: pink grapefruit
Orange or deep yellow: apricots, peaches, oranges, tangerines, sweet potato, carrots, pumpkin, squash, mango, yellow peppers
Dark green: kale and other greens, asparagus, watercress, spinach, broccoli, zucchini, green peppers, edamame
Blue or dark purple: blueberries, cherries, grapes, red wine, plums, cabbage
Black or dark red: black beans, kidney beans
When shopping for food and cooking meals I don’t get stuck on what colors do what. Each color provides various health benefits and no one color is superior to another. It is best to include as many different colors on your plate as you can.

So next time you go to the market or grab something to eat make certain it’s as colorful as a rainbow!

Yummy Breakfast Oatmeal in a Hurry:

(adapted from Popsugar.com)

INGREDIENTS:

1 large banana, mashed

2 tablespoons peanut butter

1 (50-gram) packet or 1/2 cup of plain, unsweetened instant oatmeal

Splash of nondairy milk, optional

Ground cinnamon, bananas and berries

DIRECTIONS:

   Fully mash a banana in a mug. Mash in peanut butter until fully combined. Stir in oatmeal. If mixture is too dry, splash a bit of nondairy milk and continue mixing.

   Microwave for 2 minutes or until oatmeal becomes slightly translucent and the top becomes spongy and cake like.

   Garnish ground cinnamon, bananas and colorful berries

Live Healthy NYC: The Scale

Live Healthy NYC: The Scale: The Scale- Friend or Foe? Do I think that weighing yourself on “the scale” is a bad thing? No, I don’t thin...

The Scale

The Scale- Friend or Foe?

Do I think that weighing yourself on “the scale” is a bad thing? No, I don’t think so. I think it’s a “tool” to help a person monitor his/her own weight. 

But really, why do we need a number to tell us how we feel and look? I believe that you are not a number. The number on the scale is not a descriptor of who or what you are. 

Why would a person expect weight to suddenly “creep back on”? I often wonder if it’s because we aren’t being honest with ourselves about what we are eating. I know that I am not immune to gaining a few pounds if I eat cookies every nite and don’t refrain from the breadbasket when I dine out.

But instead of letting the scale or your “body fat percentage” determine your mood I think it’s better to adopt a healthy lifestyle that helps you to consistently feel and look great! So how can you accurately track your progress if you are being told to put the scale away and not track body fat percentage. Ask yourself how you look in the mirror. How do your clothes fit? How do you feel? Do you feel strong and healthy? Do you feel better than ever? Do you have more energy? Are you performing well in the gym, or other activities? Do you find daily tasks easier. I also think you should focus on your actions. Are you eating well? Are you training consistently? Are your actions in line with your goals?

Take the time to experiment and find a nutrition approach, eating plan, and training regimen that is simple and doesn’t stress you out on a daily basis and that allows you to maintain your appearance/body weight with ease.

Live Healthy NYC: Chocolate

Live Healthy NYC: Chocolate: Halloween is just a few weeks away and already the supermarket shelves are lined with candy and chocolate. I don...

Chocolate

Halloween is just a few weeks away and already the supermarket shelves are lined with candy and chocolate. I don’t think anyone really gives away healthy treats anymore but just plenty of candy.

So what about eating chocolate? Is it healthy?

It has been reported that a few bites of chocolate a day keep you healthy. Is it possible to eat chocolate without gaining weight? What are the health benefits of chocolate?

Hundreds of studies have shown that dark chocolate is packed with antioxidants that promote heart health and may prevent many cardiovascular-related conditions. Chocolate comes from a plant- the bean of a cacao tree- and like certain teas, wine and many fruits and vegetables, it boasts a high concentration of antioxidant compounds called “flavonoids”, which can help prevent heart disease and protect against cancer. Chocolate has gotten a bad reputation throughout the years, but this delicious treat is actually really good for you in moderation. Chocolate is a natural antioxident that helps repair cellular damage which helps our immune system function properly. Chocolate also helps reduce the risk of high blood pressure, and keeps the platelets from clumping together. Eating small amounts of dark chocolate can be good for your health. But in order to get the maximum health benefit it’s best to consume minimally processed chocolate in pure, dark form without additives (like corn syrup, hydrogenated oil and artificial colors or flavors). Look for a cacao (or cocoa) content of 70 percent, and be sure to watch the portion size. Although brands vary, you can assume that a one- to one-and-a-half-ounce serving of plain dark chocolate contains about 200 calories.

I just want to make sure that you realize that I am not talking about eating a Snickers bar or a Hershey Almond bar. I am talking about fine dark chocolate. The darker the chocolate the better. And only a bite or two, not the whole bar (or you will be busting out of your clothes!). And by the way, it should be dark chocolate that doesn't have added ingredients like carmel or marshmellows!

The wonderful thing about dark chocolate is that you don't even have to eat a ton of it to reap the benefits- just an ounce with a regular healthy diet is sufficient to reap the heart healthy benefits.