Category: Nutrition

LI Healthy Eats

Healthy eating is all the rage, and for good reason too. It’s pretty self-explanatory: healthy food means a healthy body, and a healthy body means a happy life…usually. Eating healthy while dining out is a twofold challenge. First, you can try to find healthy restaurant options. Second, you can look for healthy menu options at any restaurant and if you have dietary restrictions this can be even more difficult. Many healthy eateries have opened up all over Long Island as this trend dominated the food industry over the last few years and seems to be continuing.

One of the many restaurants that have opened up on Long Island True Food Kitchen, founded in Phoenix, Arizona, in 2008, has its own unique history. Located in Garden City, NY, True Food’s menu was created by the principles of Dr. Andrew Weil’s anti-inflammatory food pyramid and emphasizes wholesome, simple ingredients with simple preparations to highlight the natural health benefits and flavors of each ingredient. From nutrient-dense entrees and carefully sourced proteins to little-known superfoods, True Food Kitchen has committed to sourcing the most wholesome, creative, in-season ingredients.

Up next is Organic Krush,

 

located in several areas on Long Island- Rockville Center, Plainview, Stony Brook, and many more. Organic Krush serves food that is free of pesticides, GMO hormones, and fake ingredients.  The founders of Organic Krush started their business hoping to build a healthy eatery where they could get a healthy lunch, organic coffee, and a family dinner they would feel good about serving their children. They participate in local, non-profit events and source organic proteins, coffee, down to compostable and recycled-content utensils, and plate ware.

Another restaurant known for its Central American and Latin-inspired cuisine is  The Purple Elephant. Healthy, clean, and simple, containing various options for vegans, vegetarians, and gluten-free diets. They even have organic wines and local, handcrafted beers – including Organic Momokawa Sake.

With that, Purple Elephant includes its one-of-a-kind interior and an exterior design by the harbor.

STEPHANIE TWIFORD, THE TRAINER & MICRO-INFLUENCER

Stephanie Twiford, 23, at Crunch Bellmore demonstrates a hammer curl exercise, where she is currently a personal trainer. (Photo by: Antasha ‘Tish’ Islam)

Stephanie Twiford, personal trainer, and micro-influencer wants to show the world how fitness has changed her life. Micro-influencers have a smaller number of followers than the higher-level influencers, but they also tend to have more engaged audiences like Twiford herself targeting people looking for fitness tips and exercises. Micro-influencers have a lower follower count than macro-influencers, such as how Twiford’s Instagram page is currently in the works with her followers in the 300’s. Twiford, a trainer at Crunch Bellmore, NY, says she is currently working to grow her fitness page where she posts content for her followers to have easy access to workouts, healthy recipes, and mental health practices to help them grow.

Her revelation that she needed to embrace a healthy lifestyle came five years ago. “I grew up as the ‘chubby’ kid and spent most of my life insecure,”  emphasizes Twiford, 23, when asked who and what influenced her to become a trainer and influencer. “I found a love for fitness in 2016 when I decided that I was done abusing my body. I researched and learned so much about fitness over the years and fell in love with it.”

One thing Twiford wants her followers to know is, “Don’t be afraid to eat. Food is your friend. You can’t grow without fueling your body.” You might think you have to be in a massive calorie deficit to lose body fat, but you shouldn’t be afraid to eat full, well-balanced meals when you’re lifting weights.

“The quote I live by is: ‘There are always flowers for those who want to see them,’ says Twiford. “Life is only as dark as you allow it to be. When you believe there is light, there will be light.” This mindset, she explains, keeps you positive and pushes you through even your toughest days.

Eating well and exercising are not her only suggestions for a healthy life.“REST. REST. REST.” Twiford exclaims, “Always take time for yourself. Allow your brain to shut off. Push through your hard days, but also accept that listening to your body when it needs a day off is better progression than forcing a workout and ending up strained/injured.” Rest is vital for better mental health, increased concentration and memory, a healthier immune system, reduced stress, improved mood, and even a better metabolism.

Weight-lifting is the main part of Twiford’s workout schedule. “Developing a back injury from trying to progress too quickly was probably my biggest failure, says Twiford. Stressing that rest with patience is key for growth and success, “I learned to take my time and that growth is a long process,” she learned that form is more important than the weight you’re lifting.

“TAKE YOUR TIME,” Twiford emphasizes again. She advises perfecting your form before you start adding weight and making sure you have a “phenomenal” form before going heavier with weight. “It’s a marathon, not a sprint so don’t expect to be lifting super heavy right away like you see your role models doing,” she adds, “you didn’t see the hard part of their journey when they were starting out just like you!”

 

 

 

Krista Anson, the trainer

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Krista Anson, 24, at Crunch Bellmore where she is currently a personal trainer. (Photo by: Antasha ‘Tish’ Islam)

Krista Anson, a former soccer player, and track athlete knows how to help people get healthy – from the way they exercise to what they eat. A former coach at OrangeTheory in Bethpage, NY, now a trainer at Crunch Bellmore, NY, Anson says she advises her clients to find balance in their fitness regimes.

“It doesn’t happen overnight, patience and consistency are key,” Anson says, adding that balancing out mental and physical health is the secret to reaching long-term goals, whether it’s eating that piece of pumpkin pie you were craving or beating the sun and making time to get a workout in at the crack of dawn.

“The quote I live by is: ‘Nobody cares, work harder,’” Anson said. “No one wants to hear your excuses and how tired you are, just show up and do better.” This mindset, she explains, puts “you against the world,” you push yourself harder and strive for more, especially when you “don’t feel like it.”

Anson says being physically active is the key to being physically and mentally fit, it helps people become a more balanced, physically fit person. Being active improves mental health by reducing anxiety and depression by improving confidence, self-esteem and supports one’s cognitive development. Many people think that maintaining their fitness will just aim at their physical image but don’t realize that being physically active will actually help maintain their overall health by improving the body’s development and functions.

Last, but not least- diet. We’ve all heard the saying “abs are made in the kitchen,” but what does it mean? Anson explains where one can start. “It’s the 80/20 rule: When you’re trying to lose weight, 80 percent of your results come from your diet, and only 20 percent come from exercise”. This doesn’t mean you can stop working out, it’s still a huge percentage, but if it seems like the scale isn’t changing, you might need to understand your body’s needs and work on your calorie intake. Being in a caloric deficit, along with exercise will help one reach their weight loss goals, which means eating fewer calories than you’re burning. Besides counting calories, you need to make sure you are consuming quality calories. This means, if you have a calorie target of 1800, then you should not eat pizza, burgers, etc., you need to make sure those 1800 calories are coming from foods that are high in fiber, and are good sources of protein, carbohydrates, and fats.