Thursday, August 13, 2015

What I Ate in Israel

"Kopipi salad" at Frame Restaurant in Tel Aviv (http://www.frame-sushibar.co.il/)


Israel holds a very special place in my heart; not only is it my favorite country, but it is like my second home.

When I think of Israel, I automatically think of five things- my family, warmth, nightlife, heat, and most importantly, good food.  I grew up with an Israeli mother and an Israeli family, where food was always a big part of our lives. Lucky for me, though, the food I grew up eating and learned to cook was always very healthy and consisted of salads, vegetables, whole grains, spices, olive oil, tahini, hummus, and fresh fish.

What I love most about the Israeli culture is their philosophy on food; food is a huge part of their lives and it's what brings family and friends together. Most people eat home cooked meals most of the time, and go out to eat only occasionally. It is super super easy to find healthy restaurants and healthy options at restaurants, and the cooked food at restaurants doesn't feel as heavy or oily as the food here in America. Israeli's love to eat, but they aren't as heavy or unhealthy as the people here in the U.S.- in fact, you almost never see anyone obese walking on the streets! From my personal observations, I believe that the reason for this is that they aren't obsessed with "diets" and don't stress out about the food they eat; to them, eating is enjoyable and a blessing, not something to stress over! They eat a balanced diet that is naturally low in sugar, low in fried foods, high in healthy fats and carbs, and filled with veggies and fruits.

When I go to Israel, all I do is eat, so I thought I'd share with you all some of the delicious and healthy foods I ate!

Papaya salad, crispy sweet potato salad, and vegan noodles at Kampai in Tel Aviv (http://www.rol.co.il/sites/kampai/)

Coconut Water on the Streets of Jerusalem
Happy Hour at Hotel Yam in Tel Aviv (http://www.atlas.co.il/)

Salmon, Salads and Tahini- Homemade Shabbat (Friday Night) Dinner

Simple Veggie salad and Tahini at Machneyuda Restaurant in Jerusalem (http://www.machneyuda.co.il/en)

Breakfast Buffet at Arthur Hotel in Jerusalem (http://www.atlas.co.il/)



Fresh Juice, Fruit, and Halva at Machane Yehuda Market in Jerusalem (http://www.machne.co.il/en/)

Fresh Fruit Juice at the Farmer's Market in the Port of Tel Aviv


Salad with quinoa, chia seeds, beets, carrots, tomatoes, oats, lentils, and other goodies over hummus and tahini at Cafe Louse in Haifa (http://www.cafelouise.co.il/warehouse/userUploadFiles/file/58-1028_Menu_CafeLouise_Zohoraim_Erev_Eng.pdf)
Homemade Pitaya and Banana Smoothie topped with Mango, Hempseeds, and Walnuts
Green Smoothie on the Streets of Jerusalem

If you are a health freak like me, you will have no problem finding healthy restaurants or healthy food to eat while traveling in Israel! I hope that if any of you travel to Israel soon, you will visit some of the places I ate at above:)

xxx
Rachel



Sunday, August 9, 2015

What I've Learned About Health From My Month-Long Trip to Israel



know that for most people, going on a vacation is either an excuse to completely abandon their workout and eating routine, or the cause of their constant anxiety about how to still stick to their normal routine. After experiencing both of these over the years, I now know that going on vacation shouldn't mean either!

I just came back from a month-long trip to Israel feeling happier and healthier than ever, and I thought i'd share everything I learned about being happy and healthy while on vacation with you all.

My top ten tips for staying your happiest and healthiest while on vacation:

  1. Don't be afraid to let go of your normal eating and workout routine, but don't completely abandon it- Eat as healthy as you can, when you can and squeeze in a thirty minute HIIT workout in your hotel room or a jog around the neighborhood when you can, but don't miss out on other fun things because you need to workout or you can't find something to eat where your friends want to go. On the other hand, a vacation is not an excuse to completely go crazy- it's all about balance and moderation! Order a salad, but have a scoop of ice cream for desert. Skip your cycling class, but make up for it with a swim in the pool or a long walk around the area. 
  2. Let yourself REST, and then rest some more.. It's called a vacation for a reason! I actually always seem to lose weight when I let my body rest instead of forcing myself to workout when I feel like my body needs a break. 
  3. Don't be picky- Your anxiety around food is worse for you than the actual food; it's okay to try different foods and eat things you normally wouldn't! Enjoy different ethnic foods and explore new cultures and routines.
  4. Give yourself the freedom to let go of restrictions- When you let yourself eat whatever you want, whenever you want, you will usually choose the right foods most of the time and won't feel the need to eat foods that are unhealthy. You also are much less likely to binge eat since you are giving yourself the freedom to eat your favorite foods in moderation. That's why "dieting" never works- you will always crave something more when you can't have it!
  5. Always remember to listen to your body- Whenever I start feeling anxious, stressed, nauseous, have absolutely no appetite, and start feeling down, I know that I've gone too many days without working out! (yes, I start getting nauseous when I don't workout for more than a few days lol) For me, working out is actually enjoyable and is an essential part of my daily life- I really feel terrible without it! It can be hard and sometimes inconvenient to workout while on vacation, but for me, it's totally necessary if I want to be able to enjoy my trip and feel my best. Same goes for eating; if I feel like I've had too many treats or too many glasses of wine, I listen to my body and give it a break. 
  6. Don't be embarrassed or shy to ask for healthy substitutions at restaurants or to say no when offered unhealthy foods by family and friends- This one is SO important, since I know that most people would rather eat what is offered to them than speak up about their eating habits or likes/dislikes. One of the most important things when living a healthy lifestyle is learning to not care what others think- put yourself and your body first always!
  7. Pack pills/supplements/superfood powders/food items that you know will be hard to find in another country- I took my fish oil pills, chlorella pills, vitamin D and B pills, tons of superfood powders, cacao nibs, goji berries, stevia, teas, nutritional yeast, and most importantly, my daily probiotics!
  8. Don't think about work/career/school- It's called a vacation for a reason! Take the time to read, spend time with family and friends, go out dancing, lay out by the beach, or anything else that makes you happy.
  9. Don't forget your positive mantras- If you tell yourself that your body can handle the change in routine, and that you won't gain weight, you will start to believe it and it will become true! 
  10. Don't stress- THE most important! Don't let yourself stress out about anything- body image, food, exercise, problems with family or friends, work, or school- just enjoy your vacation.
I hope you use these tips and take them with you on your next vacation!
xxx
Rachel

Thursday, June 11, 2015

Why Everything Tastes Better Than Skinny Feels



I've always HATED the quote "nothing tastes as good as skinny feels". I have nothing against anyone that is naturally skinny- if you are, than you are beautiful! I truly believe every body type is beautiful as long as it's healthy and natural.

When referring to this quote, I'm talking about the type of skinny that is forced. I'm talking about starving yourself to be skinny. I'm talking about eating disorders.

Eating disorders are NO joke. Believe me I know, because I've had one personally. Recovering from one is no joke either, and as a matter of fact, I am still recovering daily.

There is NOTHING fun about skipping meals and obsessing over every little thing you eat. There is NOTHING fun about not being able to enjoy your favorite foods or torturing yourself for having one piece of chocolate. There is NOTHING fun about missing dinner outings with your family or friends because you simply refuse to eat or you know there will be nothing "healthy" enough on the menu. There is NOTHING fun about slowly losing your appetite, constantly feeling deprived, and  finding the act of choosing what to eat simply horrifying. And there definitely NOTHING fun about feeling lifeless, sick, miserable, hopeless, anxious, depressed, and feeling like food controls your whole life.

With that being said, "skinny" doesn't feel good at all. Your body NEEDS an abundance of all natural, healthy, nourishing foods to truly feel it's best. Not only that, but your brain runs mostly on glucose and NEEDS healthy carbs to run properly. When you deprive yourself of food, you deprive yourself of vital nutrients and energy, and you just end up feeling tired, cold, sick, weak, anxious, and pretty much empty and lifeless. It also becomes hard for you to focus, slows down your metabolism, makes you feel isolated from the rest of the world (especially your family and friends), and makes you just feel sad.

On the other hand, you know what does feel amazing? Being HEALTHY. To me, healthy means letting food heal you, rather than letting it control you. Healthy means eating enough of the proper nutrients to help you glow from the inside out. Healthy means exercising to feel stronger everyday, not over-exercising to lose as much weight as possible. Healthy means learning to deal with our internal issues and making a promise to ourselves to heal rather than running away from our problems and using food and exercise to do so. Healthy means smiling, laughing, and being grateful and happy rather than always being sad. Healthy means enjoying our favorite treats and foods without feeling guilty about doing so. Healthy means taking the time for ourselves to meditate, write in our journal, enjoy a warm bath, take a yoga class, or spend time in nature to reconnect with our truest and best self and feel in harmony with our spirit and the world around us. Healthy means cherishing the time we spend with our family and friends. Healthy means learning to love ourselves for who we are and the body we were blessed with, rather than constantly comparing ourselves to others. Healthy means doing whatever it is that makes us truly happy.

So next time, when you catch yourself saying "I want to be skinny", change it to "I want to be healthy and feel my best", because everything tastes better than skinny feels, but nothing tastes as good as healthy feels!

xxx
Rachel


Sunday, June 7, 2015

Lemony Coconut Protein Balls


I don't like using the word "never" when it comes to food, but for some products the word "never" is necessary. One of the things I would NEVER eat anymore is store bought "protein bars". They are usually just filled with artificial ingredients, tons of sugar, sometimes too much protein (which can be a bad thing), and usually unnecessary dairy products. Plus, they usually don't even taste that great! So I decided to make my own protein balls this weekend, and they came out too perfect that I simply had to share them will you all. They are the perfect on the go snack or the perfect topping to a smoothie bowl- yum!

Lemony Coconut Protein Balls

  • 3/4 cup raw cashews
  • 1/3 cup macadamia nuts
  • 2 tbsps shredded coconut
  • 2 scoops french vanilla protein powder of choice (I use vegaone, which is completely plant based)
  • 1 tbsp coconut oil
  • 2 tsps lemon juice
  • 1 tsp shredded lemon peel
  • 1-2 tbsp stevia
Blend all ingredients together in blender or food processor, mold into little balls and enjoy! Makes about 6-8 balls


xxx
Rachel

Saturday, May 30, 2015

Carrot and Sweet Potato Mash




This dish is the perfect alternative to mashed potatoes! It's creamy, sweet, easy to make, and not to mention, is an awesome source of complex carbs, vitamin C, beta-carotene (vitamin A), manganese, vitamin B6, and biotin. If you're not a fan of eating carrots raw, this is the perfect way to get the amazing benefits of carrots without compromising on taste. This is also a perfect healthy dish to feed to your little ones:) Hope you love it!

Carrot and Sweet Potato Mash

  • 1 1/2 sweet potatoes
  • 3 large carrots
  • 1 tsp melted coconut oil
  • 1/4 cup roasted pistachios
  • salt & pepper to taste
Boil the sweet potatoes and carrots until soft, pulse in a blender until smooth and creamy, mix in salt, pepper and coconut oil and top with roasted pistachios. Yes, it really is that simple!




xxx
Rachel

Monday, May 25, 2015

Pina Colada Smoothie Bowl


 I don't know about you, but I've always loved a good pina colada in the summer time. Now that it's getting close to summer, I am always craving smoothie bowls in the morning rather than something warm like oatmeal or toast. I am also craving more tropical and refreshing smoothies rather than more dense and rich ones!

This morning I decided to try making a refreshing pina colada smoothie bowl, and I am so glad I did! It turned out absolutely delicious and I licked my bowl clean. It also kept me full for hours and I was buzzing with energy all morning. I hope you enjoy it as much as I do!

Pina Colada Smoothie Bowl
  • 1 banana
  • 1/4 cup coconut water
  • 1/2 cup frozen pineapple
  • 1-2 tbsp vanilla protein powder of choice (I use vegasport)
  • pinch of cinnamon
  • a little bit of crushed ice 
Suggested toppings: cashews, pumpkin seeds, mulberries and fresh coconut

xxx
Rachel

Tuesday, May 19, 2015

Minty Chocolate Chip Smoothie Bowl



Mint Chip has always been my favorite ice cream flavor, and ever since transitioning into a healthier lifestyle, I've been trying to make a healthy alternative to my old time favorite desert. I've tried to make mint chip smoothies COUNTLESS times using all natural ingredients, but every time I've found myself spitting it out in the sink from disgust! Truthfully, I almost gave up on making the perfect mint chip smoothie, until one day my boyfriend asked me to and I decided to give it one last shot.

And let me just say...I AM SO GLAD I DID! This smoothie is now on my go-to list for breakfast, and is absolutely fabulous. It's perfectly creamy and sweet with just a hint of refreshing mint that isn't too overbearing (you can adjust this if you like it extra minty). I really hope you enjoy it as much as I do!


Mint Chip Smoothie 

  • 1 1/2 large bananas
  • 1 cup baby spinach
  • 1/2 packet stevia
  • 1/4 cup rice milk (or any non-dairy milk)
  • about 5 fresh mint leaves (I recommend adding them in one by one until you achieve the perfect flavor)
  • about two handfuls crushed ice 
Recommended toppings: dark chocolate chips, carob chips, fresh berries, granola

Enjoy lovelies
xxx
Rachel