Live Healthy NYC: New Years Resolutions

Live Healthy NYC: New Years Resolutions: Ever wonder why the gym is packed on January 1st? Well, in the last 25 years, resolutions concerning weight, exercise, better relationships...

New Years Resolutions

Ever wonder why the gym is packed on January 1st? Well, in the last 25 years, resolutions concerning weight, exercise, better relationships, and smoking cessation have been at the top of the list for both men and women. And with good reason. EVERYONE spends time thinking about the past year and how they want to do things differently in the new year ahead.

I can honestly say that I spend time reflecting and making goals for the new year. Like the Nike sports slogan, “Just Do It”. I believe that if you believe it you can become it. Action is an essential component in making change, but as you know, it’s not so easy. It’s not that people don’t want to change (some don’t) but doing anything differently than you’ve ever done it before or thinking in a new way is actually quite a complex issue. Making a lasting change in behavior is rarely a simple process, and usually involves a substantial commitment of time, effort and emotion.

When my clients come to see me for help with weight loss I always tell them that I don’t have a magic pill. I tell them that there is no single solution that works for everyone. I tell them that they may have to try several different techniques, often through a process of trial-and-error, in order to achieve their goal. Change is a process and it is a matter of taking small steps toward a larger goal. This is not meant to discourage anyone, I am just not the type to “sugar-coat” the path.

When an individual decides to make a change, they go through 5 stages:

1. Pre-contemplation- this involves thinking about making a change. Are you really ready to make a change? What are the pros and cons of a behavior change? Make a list. If the pros don’t significantly out-weigh the cons, you are not ready to move on.
2. Contemplation- You have declared your intention to change but just don’t feel ready to take immediate action. So, the best thing to do is to ask for help and begin slowly so that you don’t go full speed ahead without a plan. HELLO- CALL ME!
3. Preparation- It’s still not pedal to the metal, just yet. It’s time to make small positive changes and slowly and gently (baby steps as they are often called). Once you are regularly performing one of your steps without too much struggle, you can add the the next small step. This way you can really begin repeating the desired actions over and over.
4. Action- You can really begin to find alternatives to bad habits and replace them. Begin to visualize how you will look and feel when you have made the desired change. It is often hard for people to imagine themselves at goal until this point. It is also important to pre-plan rewards for yourself as you achieve short-term goals. Focus closely on keeping yourself on track each day. This is no time to lose your clarity and regress.  
5. Motivate/Maintain- Your work is not done just because you have achieved your goal.  In my opinion, it is just beginning!  I believe that you need to continue to remind yourself why you are doing what you are doing. Note the difficulties you have had to overcome to get here and give yourself tons of credit but stay on your toes. I believe that you need to  constantly renew your commitment and find new challenges. And, if you do relapse, evaluate the situation immediately and learn from it.

CHANGE IS POSSIBLE AND YOU CAN DO ANYTHING!

HAPPY AND HEALTHY NEW YEAR!!!

Live Healthy NYC: Fat burning food

Live Healthy NYC: Fat burning food: The holiday parties are underway with office cocktail parties, girlfriend’s cookie parties and many dinners out. And here comes the Ch...

Fat burning food

The holiday parties are underway with office cocktail parties, girlfriend’s cookie parties and many dinners out. And here comes the Christmas Eve and Christmas Day meal- typically two big  food fests!

So how can you eat all day and still burn calories? Let me share with you some healthy foods to eat and recipe ideas (I promise this will be quick as no doubt you still have a lot of presents to wrap and last minute gifts to get).

Cauliflower: One cup of cauliflower provides 69 percent of the vitamin C you need in a day. Studies show that people who get enough of this nutrient torch 30 percent more fat during exercise than those who don't.

Bananas: Bananas are packed with resistant starch, a substance that helps control appetite and reduces fat in the body.

Almonds: Including 3 ounces of these nuts in your daily diet can decrease the number of calories absorbed each day by about 5 percent.

Lentils: They contain iron, which active women need. A low iron level is linked to a slower metabolism. Try lentils in salads and stew.

Eggs: Eggs are rich in protein. High-protein foods reduce the release of the hunger hormone ghrelin to help you feel fuller longer.

Quinoa: When it's cooked, this grain increases the body's absorption of zinc, a mineral linked to a healthy metabolism.

So, go ahead and have a great time indulging on these healthy foods. For more inspiring ways to eat healthy this season, contact me at rachel@livehealthynyc.com

Live Healthy NYC: I love holiday parties!

Live Healthy NYC: I love holiday parties!: I love the holidays! There is joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, I w...

I love holiday parties!

I love the holidays! There is joy and sparkle in the air and there is nothing better than celebrating with family and friends. But, I want to enjoy this festive time without the guilt. Everyone gives an edible gift- a bottle of champagne, a box of chocolates and lets not forget the homemade cookie platters that are so hard to resist! And if anyone needs a reason to dine there are numerous holiday lunches and dinners that are crammed (oops, I mean planned) into this season.

Here are 5 ways to indulge in the season without undoing your pants (well, that’s another way to celebrate but we will leave that story for another time!).

#1) Never go to a party hungry. Don't save up your calories for a party. If you go to party hungry, I guarantee your judgment will be off and you will eat more food than if you ate some nuts before you left for the party.

#2) Exercise and move more. Just do something -- even if it's just for 30 minutes. Don't underestimate the power of movement. Walk more. Spend less time on the couch. Shop 'til you drop. Do some situps, squats and leg lifts during commercials. Drink water. You are probably eating more foods with salt and consuming more alcohol around the holidays, so it's even more important to keep your body hydrated.

#3) Practice portion control. You don't have to try everything. Take your favorites. If you can, try to make sure more than half of your plate has some veggies on it. It's okay to say, "No, thank you, maybe later."

#4) Edit your day. Deprivation can fuel desire. So instead of dwelling on all the holiday treats you shouldn't have, edit your choices. Eat one cookie instead of three. Plan a healthy lunch so you aren't tempted by treats in your office. Decide what to eat less of, more of or what to cut, but take it day by day so controlling what you eat is more manageable.

#5) Ask for a fitness-related gift for the holidays. There are so many cool fitness gifts available. And where the mind goes, the body follows. This way you can (girls: Rock that black dress and guys: Rock that new suit). Wherever you are on your fitness journey, love and appreciate your body for all that it can do. No body shaming allowed. Enjoy the holidays for what they are -- a time to celebrate the people in your life and all of life's blessings -- and that includes YOU.

For more ways to indulge in the holidays without the guilt, contact me at rachel@livehealthynyc.com

Live Healthy NYC: Breakfast is the most important meal of the day!

Live Healthy NYC: Breakfast is the most important meal of the day!: This time of year it is hard to not be rushing around. But no matter how much I have to do, I ALWAYS eat breakfast. I don’t eat a huge ...

Breakfast is the most important meal of the day!

This time of year it is hard to not be rushing around. But no matter how much I have to do, I ALWAYS eat breakfast. I don’t eat a huge Henry VIII  breakfast, but I always put some “fuel” in my body before I start my day. I use the analogy that you would never expect your car to run without a tank of gas so how could you go without your “tank” full? Like many nutritionists, I believe breakfast is the most important meal of the day.

According to a study at Johns Hopkins University:

• Breakfast provides you with the energy and nutrients that lead to increased concentration in the classroom.
• Studies show that breakfast can be important in maintaining a healthy body weight.
• Hunger sets in long before it's time for lunch, but because it's not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar.
• People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
• Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.

So, you say you don’t have time to eat? Well, I say plan and prepare the nite before. You can cut up some fruit for a bowl of cereal or chop some veggies for a quick egg scramble or take out a box of cereal. 

Wake up 15 minutes earlier. That won’t diminish your beauty rest. You can consume a healthy breakfast in 15 minutes or less (believe me I have witnessed this myself as my kids run to the school bus). 

What should you eat for breakfast? You can have hot or cold cereal and if you click on the link you will see some of the tastiest and healthiest for you. 

As well here are 5 healthy DIY choices that are great for both kids and adults:

1) scrambled eggs with veggies and low fat cheese

2) avocado toast with an egg

3) oatmeal with berries

4) peanut butter toast

5) greek yogurt with berries and granola

What do you like to eat to get your day started? I am curious to know and I will be happy to share your suggestions. Contact me at rachel@livehealthynyc.com

Live Healthy NYC: Hanukkah

Live Healthy NYC: Hanukkah: Wishing you all a happy healthy Hanukkah! As Hanukkah begins at sundown this evening my family and I will enjoy a favorite side ...

Hanukkah

Wishing you all a happy healthy Hanukkah!

As Hanukkah begins at sundown this evening my family and I will enjoy a favorite side dish- the potato latke. It’s traditional to make this by frying the potatoes and onions in olive oil to commemorate the miracle of the oil that burned in the Temple of Jerusalem for eight days instead of just one. Latkes help illustrate the miracle of the oil.

Traditional latkes are made with white potatoes and onion. But, if you want to experiment by using sweet potatoes, carrots or zucchini for your latkes it’s a nice change. You can serve with a sweet apricot sauce or spicy salsa for a new twist on the traditional applesauce. While it's true (and healthier) that you can make baked latkes, I have to say that mine didn’t come out as well. I feel that Hanukkah comes once a year and I have no problems serving them fried (using just a bit of oil and then baking at the end) up for one night—not all eight. Remember, it’s all about the balance!

A special “thank you” to Natasha next door at Gentiles for making them so amazing! Nice to have good friends who know how to cook!