Live Healthy NYC: The Supermarket

Live Healthy NYC: The Supermarket: I have a very hard time going to the supermarket for just the one or two items that I went in for. I use to think that this was heredit...

The Supermarket

I have a very hard time going to the supermarket for just the one or two items that I went in for. I use to think that this was hereditary as when I was younger my parents would say “I just have to stop for milk”  and they would come out 30 minutes later with a shopping cart filled! I have since learned that this isn’t genetic but rather the supermarkets are designed like they are with a purpose.

It’s all in the layout. Every aspect of a store’s layout—from the produce display near the entrance to the dairy case in the back to the candy at the register—is designed to stimulate shopping serendipity. I have found some interesting information about the supermarket design that I will share with you and a plan to help you go to the market for exactly what you need and not end up with what you don’t.

The Flowers, Produce and Bakery Dept: Usually the first thing you see when you enter the store are the bright colors of the flowers and fresh produce. You also smell what’s cooking in the bakery dept. This is designed on purpose to convey a sensory experience that the store is fresh. This makes you feel hungry, and the hungrier you are when you shop, the more food you will buy. So, don’t go shopping when you are hungry! And bypass this counter!

General Merchandise and Canned Goods: Generally these are in the center aisles

to draw consumers deeper into the market and expose them to nonessential items along the way. Stay focused by making a list.

Dairy Products, Eggs, Meat, and Other Staples: These items are usually along the back wall of the store. Stores typically put these items in the farthest reaches of the store to expose customers to the maximum amount of product on their ‘quick trip’ so they will impulsively buy other things. As with produce, take eggs and milk from the back of the case; older merchandise tends to be pushed forward.

The placement on the shelf is also something to be aware of: The Top shelf stocks smaller brands, regional brands, gourmet brands. The Bull’s Eye Zone (the middle shelf) are for best sellers and other leading brands. These are front and center, right in your sight line. It is the best placement, and did you know that the manufacturers have to pay for this spot? The Kid’s Shelf are filled with kid’s appeal and you should leave the kids at home if you really want to get what you need in a timely manner!

Now that you know about the layout of the supermarket, I will share a  few healthy tips that I often I tell my clients when shopping:

1. Go in with a shopping list. People who use shopping lists on average will spend a lot less than those who go in with no plan.
2. DON’T SHOP HUNGRY! You would be surprised how much your purchases are dictated by hunger. Not only that when a person is hungry with low blood sugar they tend to buy worse quality food. Things like refined carbs and snacks are seen as quick way to stamp out hunger. Remember about the smells of freshly baked bread..
3. Sticking to the outer ring is not only where the real, whole food is but contains everything you actually really need to be healthy. Outside of the odd thing like nuts and frozen vegetables and fruit there is NOTHING that is in the aisles that you need to be healthy.
4. If it’s in a package don’t buy it! Ideal food does not come in a package nor does it have an ingredient list or nutrition information attached to it. Packaged and manufactured food will cost more overall than fresh produce so do your wallet and your waistline a favor.

What are your supermarket experiences? I would love to hear! For more information and how to shop for healthy foods without buying the junk food, contact me at rachel@livehealthynyc.com

Live Healthy NYC: Red Red Wine

Live Healthy NYC: Red Red Wine: Like many people at the start of the new year, I went to my internist for my annual physical exam. I wanted to make sure that I was in...

Red Red Wine

Like many people at the start of the new year, I went to my internist for my annual physical exam. I wanted to make sure that I was indeed as healthy as I felt ( I am!). She went over the benefits of exercise and eating healthy (I know this, right?!?). And she asked me whether or not I smoke or drink (does any smart person really smoke cigarettes anymore?!?). Well, I don’t smoke and I am not really a drinker (except for lots of h2o!). But, I do enjoy a good glass of rose champagne for a celebration, a nice full bodied red on a winter night and a chilled glass of white during the lazy nights of summer.

There are many benefits of having a glass of wine- in moderation. Not everyone chooses to drink alcohol, but those who do are probably smart to choose red wine. Every year, the research on the health benefits of red wine piles up. But, can drinking red wine really make a difference? Wine has always been a staple in the human diet. In fact, scientists have documented red wine as far back as 5400 B.C. Here are some of the benefits:

Longevity

A compound in red wine called resveratrol has been shown to increase lifespan in animal studies.

Brain Health

Resveratrol has been shown to protect against Alzheimer’s disease and dementia.

Heart Health

Red wine has been shown to reduce the risk of heart and cardiovascular disease thanks to the resveratrol and other anti-oxidants it contains.

Inflammation

Resveratrol has been shown to have anti-inflammatory properties, which helps overall physical health since many diseases and ailments can be attributed to inflammation.

Cholesterol

Resveratrol has been found in studies to lower LDL cholesterol, while another ingredient in red wine, saponins, also have cholesterol lowering properties.

Sleep

New research shows that red wine, especially Cabernet Sauvignon, Chianti, and Merlot, contains melatonin. Melatonin regulates the body clock, so drinking a glass of red wine before bed may help you sleep. Melatonin is also an anti-oxidant, which means it also has anti-aging and cancer preventative properties.

So, enjoy your wine but like anything else in life, moderation is the key to good health!

For more information, contact me at rachel@livehealthynyc.com

Live Healthy NYC: Snacking- the healthy way!

Live Healthy NYC: Snacking- the healthy way!: The other day a client who I have recently started working with said she had a confession to make. I held onto my seat not knowing ...

Snacking- the healthy way!

The other day a client who I have recently started working with said she had a confession to make. I held onto my seat not knowing exactly what she might say. She said, “Alright, I have to come clean. I like to snack”. Informing my clients on healthy snacking is easy. I will share with you easy ways to make healthy eating a habit (including healthy snack ideas!).

#1) Eat more veggies

    Munching on veggies allows you to stay away from the cookies and candies. I often munch on veggies while I am prepping dinner. Slicing up a cool cucumber or eating steamed edamame really staves hunger.  Add salads to your meals. Instead of pasta you can shred zucchini with a julienne peeler, and rather than creamy mashed potatoes you can mash cauliflower for a similar taste and texture. Have a veggie juice when on the go. And make your own baked veggie chips for a healthy snack.

#2) Protein

    Having some protein will fight off hunger throughout the day. Protein fills you up and helps you feel satisfied longer than carbs do. Some examples of easy protein are: hard boiled eggs, sliced chicken or turkey, greek style yogurt and peanut butter are good choices.

#3) Dairy

    I enjoy a decaf latte as a snack or hot tea or chocolate with milk. You can use skim milk or soy or almond (and even whole milk is ok once in awhile). A slice of hard cheese paired with an apple or pear is a great snack option. Greek style yogurt with some fruit and nuts is also a great snack.

#4) Chop your fruits and veggies

    If you take a few extra minutes when you get home from the market to cut and slice the produce you just bought it will get eaten right away! Easy access is what it’s all about! You will feel so much better about grabbing some baby carrots or sliced fruit rather than a cookie.

#5) Try something new

    Tired of eating bananas and apples and carrots and celery? There are so many new and exciting options available- try a kumquat or passion fruit or purple cauliflower. You don’t need to get into a snack rut. There is so much out there to try that will satisfy your stomach and fill you up not out!

What do you like to snack on? I would love to hear from you!

For more snacking ideas get in touch with me at rachel@livehealthynyc.com

Live Healthy NYC: After the parties....

Live Healthy NYC: After the parties....: I truly love the holiday season and I am sad that the festivities are over. But, I am happy to get a handle on the start of t...

After the parties....

I truly love the holiday season and I am sad that the festivities are over. But, I am happy to get a handle on the start of the new year (and I am not talking about love handles!). I am sure that you spent most of the holidays shopping for other important people in your life (and that’s a wonderful feeling when you can give to others!) but you probably didn’t have very much time for yourself. I believe that the best gift is the one we give to ourselves- the gift of health and well being.

So, this “post holiday” season, whether it’s cold outside or steamy hot,  take a deep breath and let’s spend some time and energy on taking care of you!

To start this I suggest a “clean eating detox”. By this I tell my clients that it is good to “cleanse your body” by eliminating all of the “bad foods” such as sugar, alcohol, processed foods and unhealthy carbs. And to do this I tell them the importance of simply eating three “healthy” meals a day.

#1) I suggest starting your morning with cup of warm filtered water with 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! If you don’t like your drinks hot, room temp water with lemon and honey is fine. You can follow this up with your morning tea or coffee as you like.

#2) I suggest to my clients that they eat 3 healthy meals starting with breakfast. Breakfast is important as it sets your clock and gives you energy throughout the day. 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 mediterranean salad

    D- Healthy Meatless Monday dinner

#3) And lastly, do yourself a favor and go to bed early! I am sure the holidays took a toll on your mind and body, so I suggest that you get some much needed rest. 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.

I would love to hear how this works for you and for more healthy ways to detox this winter contact me at rachel@livehealthynyc.com