a special feature from Rachel Graham, Health Coach*

How does this happen… you wake up one morning and think, “I want something new.” You are just plain tired of the same old t-shirts, sweaters, jeans and shoes; you want to spruce yourself up without breaking the bank!

This form of complaining may sound ridiculously vain and shallow, but haven’t you felt this way at least once in your life? Haven’t you combed the stores to find just the right pair of jeans only to end up at home, empty-handed? Come on … I certainly have!

Okay, so what about food? Do you ever feel sick and tired of your same old meal? Do you want to find something new to eat that is healthy and will keep you lean?

Well, I am here to tell you what I found out this weekend. Even as a professional Health Coach, I went on a binge of sorts. Yes, I wanted something new and different; but skydiving or NASCAR racing wasn’t in the cards, so I went shopping! I took myself on a mental excursion and went to a bunch of neighborhood stores. Boy, was I was disappointed. It seemed to me that the clothes, shoes and accessories in the store didn’t look any different than what I already own. So, I marched myself back home with a new attitude. Right in front of me and right before my eyes in my very own closet was right what I had been looking for!

What’s old is new again. Sometimes you just need to open your eyes, and voila’ – you have just what you needed, a little lift here and there. Try it for yourself. Dig deep into your closet and take out your jeans. Maybe instead of wearing them the usual way with your usual shoes, roll them up a bit and add a small heal or fancy flat. I rolled my jeans up with low cowboy boots, layered a tank and t-shirt, found a light jacket that had been collecting dust, added some jewelry that I hadn’t worn in a while and, I felt like I had gone shopping! The best part was it hadn’t cost me a thing.

The very same principles apply to the food we eat, and the manner in which we care for ourselves. Take a moment and look at what you eat. Bored by it? See what’s in your pantry and fridge. Don’t be afraid of leftovers (unless something is growing!). Don’t be afraid to experiment with spices and herbs. Instead of having your eggs for breakfast the same old way, add some fresh veggies, some spice and some low-fat cheese and make a western omelet. Change it up…little things can make all the difference.

Are you tired of the same old chopped or sliced fruit salad? Throw the fruit in the blender with some yogurt and ice and you have a yummy anytime smoothie. Or if you want to splurge, add your fruit to some favorite low fat ice cream and make a milkshake.

Tired of spaghetti and meatballs for dinner? Try meatballs right on top of sautéed spinach or any other veggies that can be sautéed with a bit of oil and garlic.

Here are two simple and easy recipe suggestions I give to my clients – remember it’s really healthy to think outside the box! It feels good to see what you are looking for is very often right under your nose, and it’s okay to be creative and reinvent what you already have to make it feel and look like new. I say, “Go for it.”


Give Yourself a (Physical & Mental ) LIft fruit smoothieBlueberry-Banana Smoothie:

2 bananas, cut into 2 in. chunks and frozen
½ c. skim milk
2¼ c. frozen blueberries
1 Tbsp. honey
½ c. Greek yogurt

1.) Place frozen banana chunks and ¼ c. skim milk into blender and blend until only a few small chunks remain.
2.) Add blueberries, honey, Greek yogurt, and remaining milk. Blend again until smooth or desired consistency, scraping sides occasionally.
3.) Pour into glasses, top with a few more berries and serve.
Makes about 3 cups.

GIve yourself a (Physical & Mental ) Lift! EggsEgg White Western Omelet:

1 tablespoon green pepper chopped
1 tablespoon red bell pepper chopped
1-tablespoon scallion chopped
2 eggs or ½ cup liquid egg whites
3 tablespoons low fat shredded cheese

1.) Lightly coat a medium skillet with cooking spray.
2.) Sauté the peppers and scallions until they are tender-crisp. Crack the eggs or pour the liquid egg white over the vegetables.
3.) When partially set, spread the cheese over half the eggs, and fold the omelet in half over the filling.
4.) Continue cooking until cooked through.
Serve and enjoy!

GIve yourself a (Physical & Mental )LIft Rachel's Picture*Rachel Graham, a professional Health Coach, is a Board Certified Health Counselor (AADP), and is a Licensed Clinical Social Worker (LCSW). Her unique background in therapy, health and nutrition allows her to create individual programs for adults, children and the entire family in a one-on-one counseling environment. Her focus presents options allowing for healthier mind and body choices. Rachel earned a B.A. in Clinical Psychology from the University of Wisconsin–Madison and holds a Masters degree in Education from Columbia University and a Masters degree in Clinical Social Work from New York University. You can contact Rachel: HYPERLINK “mailto:Rachel@livehealthynyc.com” Rachel@livehealthynyc.com (516) 815-4151