Success Stories

Three Smoothies to Beat the Heat This Summer!



Power Boast Protein Shake

Banana  – 2 Only Frozen
Almond Milk – 2 Cusp
Almond Butter – 2 Tbsp
Hemp Hearts – 1 Tbsp
Flax Seeds – 1 Tbsp
Cauliflower Frozen -1 Cup

Joint Help Smoothie

Spinach  – 2 Cups
Avocado – ½ Only
Cherries – 1 Cup Frozen
Walnut  – 6 Pieces
Coconut Water – 2 Cups

Goodnight Smoothie

Banana  – 1 Cup
Dates  – 2 Only
Pumpkin Seeds – 6 Only
Avocado  – 1 Only
Almond Milk – 2 Cups
Cinnamon – Sprinkle

Join Chef Nico every Saturday from 12 PM to 1 PM EST on Google Meet. Google Meet link





Fresh Tomato Mozzarella Salad & Stuffed Peppers


Fresh Tomato Mozzarella Salad

Cherry Tomatoes – 1 Cup Sliced in Half
Basil Fresh – 6 Leaves
Virgin Olive Oil – 2 Tbsp
Fresh Mozzarella Balls – 1 Cup Sliced in Half
Sea Salt – To Taste
Black Pepper – To Taste


Stuffed Peppers

Bell Pepper – 2 Only
Ground Chicken – 8 Ounces
Sweet Potato – 1 Only Shredded
Green Onions – 2 Sprigs
Onion – ½ Cup
Cilantro – 4 Sprigs Chopped
Parsley Fresh – 2 Tbsp Chopped
Garlic   – 2 Cloves
Marinara Sauce – 1 Cup
Shredded Mozzarella  – 4 Tbsp
Olive Oil  – 2 Tbsp
Salt   – To Taste
Black Pepper  – To Taste


Find Little Ways to Move More!

Finding little ways to sneak in extra exercise during the day can help you lose extra weight! Try these ideas:

  • If you’re watching TV, during commercial breaks, do jumping jacks, push ups, or sit ups. See how many you can do during 1 commercial!
  • Help around the house with chores! Cleaning your room, making your bed, doing dishes, vacuuming, dusting, laundry… not only do these burn lots of calories to help you stay fit, but your parents will be extra happy with you!
  • If there’s a choice of elevator or stairs, always pick the stairs. Even if it doesn’t seem like a big deal, all the little choices will add up!

Fiber is Your Friend!

Eating lots of fiber in your food will help you weigh less and be healthier! How?

  • Fiber makes you feel full so you eat less
  • Fiber helps move food through your body and get rid of waste
  • Fiber can make your heart healthier by lowering your blood pressure and cholesterol

Where can you find fiber?

  • Fruits and vegetables
  • Breads, cereals, and pastas that are whole wheat or whole grain
  • Beans
  • Nuts
  • Brown rice
  • Popcorn (just skip the butter & salt!)

Fun Activities for the Summer Time in NYC

Written by: Stephanie Chan; BS in Neural Science,
MPH candidate Suny Downstate school of public Health

Here are some potential activities you can enjoy with your children, of course while following social distancing guidelines and mask wearing regulations.

  1. A picnic and stroll around Central Park

Central Park is perfect for all four seasons, whether you are there in the spring, summer, fall, or winter. In the summer, you can enjoy boating on the Lake and enjoy the scenery, just with a simple rental process at the Loeb Boathouse. With the many possible trails and paths you can take, there is surely a new one for each visit!

2. Summer camps with wildlife

The Bronx Zoo, Prospect Park Zoo, and New York Aquarium are open all year round, but over the summer there are additional activities. For example, they have summer camps in which children get hands-on experiences with animals and the chance to explore nature. For more information, head over to this link.

3. Enjoying the sun and sand at the beach

Contrary to popular belief, NYC is home to many beaches! Even better, these beaches can be reached using public transportation– a car is not necessary at all. Popular beaches are Coney Island Beach, Manhattan Beach, Brighton Beach, Canarsie Beach, and Jones Beach, but there are many more than this.

4. A bike ride around Governor’s Island

Governor’s Island is only a seven-minute ferry ride away from Manhattan. Once you arrive, you can experience a new view of the city, as well as enjoy a bike ride around the island. What a great way to stay fit and have fun at the same time!

5. Kayaking in the city– for free

There are quite the number of free kayaking opportunities in the city– no need to sign up for memberships or enroll in programs! These are usually available at local parks and piers. Some of these locations include Brooklyn Bridge Park, North Brooklyn Boat Club, Hudson River Park, and Red Hook Boaters.

Not a fan of the hot summer weather? Not a problem! There are many enjoyable activities that can be done indoors as well. Head to the numerous museums, aquariums, indoor water parks, and play spaces that our city has to offer. Although this summer is likely to be one where we are still careful and aware of the pandemic going on, there seems to be more room for fun activities, both indoors and outdoors.

Breakfast is Your Body’s Best Friend

Written by: Stephanie Chan; BS in Neural Science,
MPH candidate Suny Downstate school of public Health


It may be tempting to skip breakfast, especially if you are running late on time in the mornings or are interested in losing weight. However, eating breakfast instead of skipping it can actually help you weigh less! Let’s quickly go through the reasons why.

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8 Tips for Children to Stay Fit at Home

Written by: Stephanie Chan; BS in Neural Science,
MPH candidate Suny Downstate school of public Health

With the COVID-19 pandemic still going on, many children are still experiencing school from home. Instead of meeting friends and teachers in classrooms, they interact with others virtually and may be cooped up at home. In times like now, it is even harder for children to stay fit and reach the physical activity guidelines recommended for their age group.

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Not All Fat is Bad!


Written by: Stephanie Chan; BS in Neural Science,
MPH candidate Suny Downstate school of public Health


When we hear the word “fat” in regards to food, we may automatically think that it is bad or harmful to our health. After all, why do so many people talk about low-fat diets or reduced fat options? However, not all fat is bad! In fact, your body needs fat to keep going and carry out your daily activities. This article will briefly discuss the different types of fat found in food and help you pick out the kinds of fat to consume.

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Live Light Live Right Blog article response to Aubry Gordon’s opinion article “Leave Fat Kids Alone”

Written by: Stephanie Chan; BS in Neural Science, MPH candidate Suny Downstate school of public Health

Aubry Gordon’s opinion article “Leave Fat Kids Alone” (New York Times, 2020) presents the impact of words on a child’s body image and mental health when it comes to weight. The overarching theme of the article is that while it is important to help children maintain a healthy weight that does not mean saying whatever comes to mind without thought of how it will impact the child. This blog article will respond to and expand on the points raised by Gordon, with the ideas reflecting those of Dr. Sarita Dhuper here at Live Light Live Right.
To read the full article click here.

Cooking With Chef Nico

Welcome to Live Light Live Right cooking demo classes with yours truly Chef Nico. This class is designed where we can all share and learn with each other the benefits of healthy eating. It is an instructor lead class meaning it gives you and your family the opportunity to prepare a pre-planned meal every week resulting with you eventually mastering some of the basic tools used when creating healthier eating choices. So get your aprons out and your knives sharpened, because Lunch is about to be served.
If you would like to visit our archives and enjoy the recorded demos please feel free to visit our You Tube Home Page.

New Physical Activity Guidelines for Children

Written by: Stephanie Chan; BS in Neural Science

The benefits of regular physical activity are indisputable in all age groups, as it keeps us healthy and fit. In particular, active children have higher levels of cardiorespiratory fitness, stronger muscles and bones, and lower body fat than inactive children. Being involved in physical activity from a young age is associated with decreased long-term morbidity and all-cause mortality as an adult.
Read the full blog here.