Live Healthy NYC: Eating out

Live Healthy NYC: Eating out: After a lot of preparing for the big Thanksgiving holiday meal and eating leftovers for a few days after, I want to go out to ea...

Eating out

After a lot of preparing for the big Thanksgiving holiday meal and eating leftovers for a few days after, I want to go out to eat. It doesn't have to be fancy, a diner or our local italian or sushi is perfect. To some people, going out for dinner is a treat - a chance to get dressed up and enjoy foods that you wouldn’t have at home. To others, it is a way of life as they are always dining out. Whatever your situation, “eating out” can be tricky, especially if you are trying to either #1) lose weight or #2) maintain your weight. Personally, I find this to be especially challenging now as the holiday season is here and I find that I am out more.

Not surprisingly, this is a topic that I discuss often with my clients and I will share with you some tips on how to eat healthy (and perhaps eat less) while dining out.

#1) Drink plenty of water!

    Not only can it help to fill you up, but water is great for your metabolism.

#2) Plan ahead!

    If you fail to plan then you plan to fail. If you know ahead of time that you are going out for a big dinner then don’t eat so heavy throughout the day (watch your portion size). You should still have well balanced meals and snacks (that includes a lean protein, a high fiber carb and a healthy fat). Additionally, it’s not a crazy idea to have a look at the menu before you go. I like surprises that are tied up in pretty boxes (to my husband, if you are reading this, and you should be, this is a blatant hint!). But, I don’t like to be surprised regarding what I am going to order. Looking ahead prevents impulse ordering.

#3) Take it slow!

    Enjoy the company you are dining with. Use this social situation to talk and make conversation before reaching for the bread basket. If you were starved before dinner, have a small healthy snack so that when you get to your destination you are not ravenous. And if you are dining alone for the nite, and you want someone to talk to, it’s fun to dine at the bar so you can make conversation and enjoy your time out.

#4) Special order.

    I like to be discreet and tell the waiter that I want sauce on the side and I would like the chef not to use too much salt, oil or butter when preparing my food (this pretty much kills my husband, but hey, after 21 yrs, he ought to know that this is how I roll!). This is perfectly acceptable and you can save many calories.

#5) Portion Control

    I suggest you exercise control not only at a restaurant but at a cocktail party and at a buffet. It always amazes me at how big restaurant portions. I know you hate the feeling of being stuffed after a meal, so you CAN control how much you eat by either ordering an appetizer as your main course, sharing a meal or asking the waiter to only bring ½ so you can take home for another nite.

For more information on how to eat healthy while dining out, contact me at rachel@livehealthynyc.com

Live Healthy NYC: Happy Thanksgiving!

Live Healthy NYC: Happy Thanksgiving!: Have a happy and healthy and sweet (as pie) Thanksgiving!

Happy Thanksgiving!

Have a happy and healthy and sweet (as pie) Thanksgiving!

Live Healthy NYC: Thanksgiving is 4 days away!

Live Healthy NYC: Thanksgiving is 4 days away!: Thanksgiving is 4 days away! Read on because I know you will thank me. According to the Calorie Control Council, “the average Ameri...

Thanksgiving is 4 days away!

Thanksgiving is 4 days away! Read on because I know you will thank me.

According to the Calorie Control Council, “the average American eats 3,000 calories for a Thanksgiving meal, with an additional 1,500 more courtesy of snacks and drinks. That's a total of 4,500 calories, around 45 percent of which comes straight from fat”. Believe it or not, the Calorie Control Council says “the average person can easily consume fat equivalent to three sticks of butter in a holiday”. Staggering!

So, in order to burn at least 3,000 calories (because let’s just say that 4500 calories is really an overestimation), a person should expect to walk 30 miles, swim for five hours, or run for four hours at a moderate pace to trim all of those calories away!

Ok, thankfully, Thanksgiving only lasts a day and overeating on the occasion is probably not going to have long-term ill effects. The trouble is that it's the first of many holiday binges lined up until the end of the year. After all that holiday cheer, it's not unusual to gain two or three pounds, extra poundage that won't budge once January rolls in.

So, as I often say to my clients (and to myself) lets come up with a 5 step holiday plan:

#1) Don’t go to the Thanksgiving meal hungry!  

Eat breakfast and lunch. When we are hungry, we often eat faster and more of it. When you eat throughout the day, you will avoid overeating at the meal.

#2) Thanksgiving dinner is NOT an all-you-can-eat buffet.

Fill your plate with plenty of veggies and some turkey (no skin) and a little starch. Eat slowly and enjoy the company! Moderation is key!

#3) DIY

Make a dish and bring it with you for others to enjoy. There are so many new and healthy recipes that can take the place of the traditional fatty foods and if the dish is tasty, everyone will want to sample! This year I think I may make a roasted beet and carrot salad.

#4) Drink plenty of water!

    Alcoholic drinks can be fun and festive but you need to stay hydrated. Enough said!

#5) Exercise!

I go for a morning workout and then after the meal we round everyone up and take a 10-20 minute walk. This keeps your metabolism working and aids in the digestion!

For more information about staying healthy this holiday season, contact me at rachel@livehealthynyc.com

Live Healthy NYC: This Cake is Worth Every Bite!

Live Healthy NYC: This Cake is Worth Every Bite!: For those of you who know me, you know that I don’t eat cake that often. And when I do eat cake I am very selective about the cake th...

This Cake is Worth Every Bite!

For those of you who know me, you know that I don’t eat cake that often. And when I do eat cake I am very selective about the cake that I eat. One of my favorite cakes to indulge is the cake that Marina bakes. She is a high school senior and the niece of my best friend. I hope that one day when she has finished high school and college she opens up her own bakeshop. She is THAT good! (She doesn’t even know that she’s getting this “shout out” - she made the cake for  her senior class prom fundraiser and I am happy to contribute!)

When do you splurge? I often tell my clients that “going off” should be meaningful and deliberate. If you're going to indulge in some guilty pleasure, then the absolute most important thing is that you truly, fully enjoy it.

I believe that a too-strict eating plan can seriously backfire (hello, binges). When it comes to allowing yourself some leeway, moderation is key. But what does "moderation" even mean? Maybe it means a weekly cheeseburger. Or maybe it’s one every 3 months—minus the cheese and bun. I believe in “cheat days”. You can enjoy foods on your “no-go” list in small quantities on occasion to avoid feeling deprived and binging on forbidden foods later on. But beware, your cheat days aren’t every day.

When you “go off” be sure to take action to get back on track. Here are a few easy steps:

#1) Hydrate with plenty of water. Salty foods like fries or chips need plenty of water to help your body de-bloat.

#2) Stay away from added sweets especially after a sweet splurge.You don’t need the coffee with sugar after the rich piece of chocolate cake.

#3) Exercise- high fat foods and rich carbs make you feel lethargic with little energy to spare. Take a class or hit the weights and have a good sweat.

#4) Don’t skip meals. Often people think they should not eat after a splurge in order to save calories. This often backfires and causes over eating. Eat sensibly and smart with plenty of protein, healthy fat and high fiber carbs and healthy grains.

#5) Get back on track. You know that you don’t eat this way every day. Don’t say to yourself “Well, I’ve done the damage already, what’s another days worth of bad eating”. You don’t want to get into a downward spiral. Your body will balance things in about a week’s time. Get back on the weight loss track which will keep your body healthy.

For more information and help getting back on track after a splurge contact me at rachel@livehealthynyc.com

Live Healthy NYC: Thanksgiving is almost here!

Live Healthy NYC: Thanksgiving is almost here!: Everyday is Thanksgiving. I am thankful for all that I have and for who I am. Believe it or not, the Thanksgiving holiday is around the ...

Thanksgiving is almost here!

Everyday is Thanksgiving. I am thankful for all that I have and for who I am. Believe it or not, the Thanksgiving holiday is around the corner and I don’t think that it’s too early to start thinking about how you will prepare for it.

I will share with you that I find this holiday somewhat stressful. Could it be that my entire family descends upon me for the entire week (ok, if they are reading this then I think I may have just solved this! lol!)? No, I think it’s that the markets are crowded and most of the foods looked picked over and everyone seems to be shopping at the same time. In addition, preparing healthy foods for a meal that is traditionally heavy brings to the table (pun intended!) the dilemma of how to really eat healthy (I too love baked candied sweet potatoes with the marshmallows baked in) that brings some stress.

Would you believe that people probably consume anywhere from 3,000 to 5,000 calories around the Thanksgiving dinner table — yikes! I believe that while eating often takes center stage during the holidays, it doesn’t mean we have to give up on good health.

Whatever your plans are I have some strategies (that I will implement too!) that will help us all prepare for and get through the meal (without undoing your pants!).

    #1) Make a shopping list- start now! Shop now for the non-perishable items in order to get ahead of the crowds. Then a few days before go to the farmers market to get fresh fruits and vegetables. If you are able to prepare and cook dishes in advance you will be better able to enjoy the day with family and friends.

    #2) Be Active- Make fitness as much of a priority during the holiday as it is every other day. Every Thanksgiving my daughter and I go to a morning spin class. It’s a great tradition that we have and it gives us time together. As well as exercising early in the day I suggest going for an after dinner walk with your family and guests (it’s only good to be stuffed if you are a turkey!).

    #3) Don’t skip meals on the day- If you starve yourself in anticipation of eating extra calories later your method will actually backfire. You will end up eating twice as much because you will go to the table really hungry.

    #4) Lighten up! Your dishes can be made with less butter, less oil, light or fat free cream and fresh fruit. Here’s a sweet potato dish that I will try!

    #5) Don’t overload on appetizers and don’t overload your dinner plate. I always tell my clients that if their plate looks like it’s got too much on it then it probably does!  And don’t go back for seconds! What about dessert? If you love the apple or pumpkin pie, go ahead and have a small piece. No need to deprive yourself, but no need to pig out either. It’s not your last supper! 

Want more ideas on how to have a healthy stress-free Thanksgiving? Contact me at rachel@livehealthynyc.com

Live Healthy NYC: Post Halloween

Live Healthy NYC: Post Halloween: True or false: Halloween is the one holiday that gives us carte blanche to eat lots of candy. Why do we feel this to be true? I thin...

Post Halloween

True or false: Halloween is the one holiday that gives us carte blanche to eat lots of candy. Why do we feel this to be true? I think it’s because it’s the one time of year that we adults get to buy all of our favorite candies under the guise to give away to those cute little kids who come knocking at our doors all dressed up. So, what damage did you do this past Saturday nite? Was it the candy you ate or the sweet mixed drinks at the costume party that you went to that did you in? I tried to be good (I am not immune to late nites as I wait up for my teenaged kids to come home and having an occasional sweet!) and so I too need a good healthy start to my week!

Here are a few tips (and some recipes) to quickly detox from the weekend and to start your week off right:

#1) Start your morning with cup of of warm water fresh lemon juice and honey:

    Lemon is a natural energizer- it hydrates, it detoxifies, and it oxygenates the body so it feels revitalized and refreshed!

#2) Have 3 healthy meals starting with breakfast. Don’t skip on lunch or dinner either!

    B- Egg white scramble with veggies and a slice of whole grain toast.

    L- Salad with grilled fish or chicken like a mediterrannean salad

    D- Healthy Meatless Monday dinner

#3) Go to bed early!

    I am sure the weekend festivities were late (and while Daylight Savings Time allowed for some extra zz’s) do yourself a favor and get some much needed rest this week. Studies show that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight! Getting enough rest allows for making healthy food choices. Hitting the sack is just as important as sweating at the gym.

For more information and help detoxing contact me at rachel@livehealthynyc.com