Body Acceptance

I was reading about body acceptance and thinking about how people (and not limited to one's age), think of their worth in how attractive they are to others. And when you are able to break free of this way of thinking and being, you realize how horrible this is for your health. And when you are brave enough to know your whole body then you start to become a human being who is complete.

As I have reached my mid-50’s, feeling my best is about my health rather than how my body looks. Sure I love a good beauty product, I haven’t found a friend who doesn’t! Trying on a new blush or body lotion gives me a “fun” factor. I don’t have an unrealistic view of what it can do for me. I like to think of body positivity as an equation. Feeling good allows me to feel like I look good, no matter what I really look like. If I have the energy I want, I can have a positive outlook on my being.

I was thinking how do I accomplish this? It’s not always so easy. But nothing good worth achieving is easy, right?

First, I dress in a way that is comfortable to me! And if you know me personally, you know that my style is all my own (me and my cowboy boots!).

Second, I make a mental list of all that my body can do. As we age, our bodies change- our bodies may not do the things we used to do, but it isn’t broken- it is just broken in! I am grateful for what my body can do!

Third, I surround myself with good friends and family. And I take time for myself to breathe.

For help in finding your own acceptance of your whole person, feel free to contact me at rachel@livehealthynyc.com

Getting Outside for Our Health

Whether you are working from home, on a zoom, on-line learning, doing homework or just catching up, it’s days like these that make it so important to get outside! No matter the season, the need to get outside and breathe in air is a must! Time spent outside is integral to our health and happiness. Consistent immersion in nature can serve as a blanket on the mind; calming stress, slowing thoughts and alleviating anxiety. As stress levels decrease, energy and mental sharpness are increased as fresh air and sunlight act as a stimulus to our consciousness. Getting outside doesn’t mean mountain climbing or hard core outdoor activities. It could simply mean starting with a walk every morning. You could also take your reading from the couch to the park! As well, you can meet a friend for a drink outside by finding a grassy spot under a shaded tree. Or bundle up and grab a hot drink and take a walk! I will often grab my ear pods and go out to listen to a podcast or call a friend to catch up. Getting outside either first thing in the day or by the late afternoon, you will appreciate how good the fresh air nourishes your mind, body and soul. No matter how busy you are, take some time to go outside and breathe the air! From a zen meditation: “You should sit in nature for 20 minutes a day… unless you’re busy, then you should sit for an hour.”

For more information and how to’s, contact me at rachel@livehealthynyc.com

Visualization

When I think about what I hope the future may look like I believe it’s not about what we wish for but it’s about what we create for ourselves. Do you know what visualization is? It is the practice of imagining what you want to achieve in the future. It involves using all five senses of sight, smell, touch, taste, and hearing. The process of visualizing directs your subconscious to be aware of the end goal that you have in mind. If you picture what you want to happen rather than what you don’t want to happen, you can make it happen. My friend Emily (www.emk-art.com) made me a painting that I have in my home. It says “DO SOMETHING”. This process of “doing” is about good strong energy that is goal oriented and action driven and takes quite a bit of focus. Ever get stuck in your own way? Yep, me too. So I pause for a moment in order to move the mental clutter that gets in my way. And then I can move forward. Many of us use visualization but like most things in life, it needs to be taught, learned and practiced. And the best part about this is that it can be used in many areas of your life. And it’s not just for athletes, actors and business moguls. It is for the “average joe” too!

  • Here are a few steps to help you to start visualizing your goals:

  • Choose a quiet environment to start your practice of visualizing

  • Decide what you want.

  • Picture the scene.

  • Write down a sentence that helps you to focus on your goal.

  • Find an image that you can hold in your mind of what you want.

  • Imagine each step toward your successful conclusion.

  • Visualize daily.

I believe that this mental practice can help you get you to where you want to go. Seeing is believing! Make it real. And celebrate what you CAN do!

Enjoy your week,

Rachel

Postive Thinking

I woke up this morning thinking about the power of positive thinking and the effort it sometimes takes to be positive. The effort to think positive can be like a light switch that one can turn on. My grandmother used to say “if you don’t have anything nice to say, don’t say anything at all”. And she would follow this by saying “so, be thoughtful and say something nice”. Positive people carry positive energy. Positivity begets positivity! And thinking positively about oneself and learning to accept compliments is a skill we can practice in order to build our self-esteem, self-image, and confidence.

HERE ARE SOME STRATEGIES TO HELP YOU THINK POSITIVELY:

TAKE CONTROL OF YOUR THOUGHTS- Stopping negative thinking takes effort and practice.

IT’S OK TO BLOW IT- Allow yourself to make mistakes and then forgive yourself.

ENCOURAGE YOURSELF- Compliment yourself and those around you on what you’ve achieved.

LOSE THE GUILT- Do you really want to be the type of person who is always apologizing for someone else? Feeling responsible for all problems or assuming you’re to blame whenever someone’s upset is not the way I want to go through life. While you may feel like you are responsible for others, the truth is, you are not!

BE KIND TO YOURSELF- Remind yourself that you deserve to be treated with kindness.

FOCUS ON WHAT IS POSITIVE- Avoid “can’t” thinking or other negative language. Don’t be afraid to seek help in accomplishing things, but remind yourself that you don’t need approval from others to recognize your accomplishments.

It’s not easy to change but with help and guidance you can create new habits and behaviors and I am here to help you along the way. Fee free to reach out to me rachel@livehealthynyc.com

Rituals

A few years ago, we were literally forced to slow down. Some of us fought this and others gave in to what the world was speaking of. We became mindful of who and what mattered and through social media we found new ways to connect. I know I slowed down and began to enjoy the time. And now it feels like the floodgates have opened and the holidays are busy with traveling, parties, schedules and emptying our bank accounts for holiday gifts!

And now I believe it’s best to prepare your mind, body and habits so you can be as stress-free as possible. Here are some helpful tips:

  • De-mystify “holiday” foods. There is no such thing as “good” or “bad”. Some foods have more nutritional value than others, but you’re not “bad” when you want to eat something with less nutritional value. When we put a moral value on foods, what’s meant to nourish us becomes associated with guilt. De-mystifying holiday foods and permitting yourself to eat whatever you want helps you achieve better control of your food choices. Have you noticed how there are people who do not limit or deprive themselves of food (whether it’s the holidays or not). Choosing portions that make you feel good and surprisingly you crave more nutritious foods because you get rid of food rules. This helps to stop the want-what-you-can’t-have allure that comes with labeling foods as “off-limits.”

  • Add fruits and veggies. At a holiday dinner the other night, I overheard my husband and son deciding what to eat. They had decided what they wanted for their appetizer and their main course and then they said, “wait, we need something green”. I had a proud mom moment! So, no matter what you eat for your meal, be sure to add something in the vegetable category!

  • Get sleep! When I get enough sleep I am not as moody, have more energy and make rational food choices. And, I always notice that when I am extra sleepy, I crave sugary foods. So, getting enough sleep allows me to eat what I want, when I want and not just because I am over tired. The holidays are about fun and friends and family but also about taking enough time for myself!!

  • Movement of the body everyday! For as long as I can remember, the gym has been closed on specific holidays. I always felt that this was so unfair, as it was a day that I had all to myself and it was indeed the perfect day to go to the gym for a class or just my own extra long workout. Well, rather than shed tears about this, I started to walk outside or do my own home workout. Movement is important, so however you can accomplish this during the holiday season it will be a huge benefit for you physically and mentally.

  • Make mealtime about mindfulness. I try hard to eat when I am hungry, for enjoyment, social connection, ritual, and celebration. I really try to take into account the smell of the food, the way it tastes in my mouth, and how I take time to enjoy what I am eating. It is remarkable to be able to notice how I feel when someone says “take a bite” and I decline because I am really “not in the mood” or when the ice cream and warm brownie is calling my name at the end of the family meal! Being mindful and intentional is as good as the dessert itself!

I hope these tidbits can be helpful and remember during the holiday madness that you are in control of your own footsteps.

Coping Strategies During the Holiday

The other night NYC lit the famous Christmas tree in Rockefeller Center. As I watched from my television, it was a beautiful sight!. And as winter comes, I hope for some snow on Christmas. The holiday season can be joyous for some. And for others, not so much. For those who feel stressed around food, are fearful of weight gain, feel guilty after eating, or skip out on events that are food-focused, the holidays can be especially difficult.

Here are a few strategies to help you cope during this time:

Show self-compassion. It is OK to struggle and to feel overwhelmed, but try to give yourself compassion for how difficult the holidays can be.

Ask for help — YOU are not alone. Help can take the appearance of many forms. For example, a family member or friend designated to be your “support person” during meal times may be a useful resource. As well, seeing a therapist and registered dietician can also be an incredible support in your recovery during the holidays.

Nothing about holiday foods are “unhealthy.” Despite what others may say, challenge the inner food police and diet talk. Feeling guilt, shame and anxiety about eating is usually more harmful than the actual foods.

Give yourself permission to feel satisfaction from eating. Listening to hunger cues and feeling your fullness will allow you to feel more satisfaction.

Allow yourself self care! Taking some time for yourself by yourself or with friends and family. Increasing your self -care around this time may help to manage stress. And, if you get overwhelmed, try taking deep breaths to practice a moment of mindfulness.

Take it one day at a time. If you look too far into the future without a plan you may become anxious. Try making short-term goals, and you can make the most out of each gathering.

These tips are merely a few suggestions to help one cope. They do not replace seeing help from a therapist. If I can help you or someone who you know, reach out to me at rachel@livehealthynyc.com

Cheers,

Rachel

Intuitive Eating During the Holidays

Holiday season is in full swing! And since food is always present during this season- from holiday meals, holiday parties, and gift baskets full of foods, we can become overloaded with food guilt if we have a negative relationship with food and with our bodies. 

With all of the holiday festivities, who doesn’t feel the need for a detox by the time January is here. 

But, do we really want to live like this, year after year? 

By practicing Intuitive Eating, I believe that you can fully enjoy the foods of the holiday season, without feeling like you immediately need to go on a “diet” at the start of the New Year. I really believe that you can learn to develop a food freedom mindset versus a diet mentality mindset. 

So, what does this look like especially during the holidays? 

Here are a few thoughts:

  1. The word “health” has different meanings. For some health is the nutritional content of the food. For other’s it is “how healthy are you?”, “what’s your health like?” and “is that actually healthy for you?”. Over the years, I have come to believe that enjoying food is a  part of health. The ability to bring more pleasure, satisfaction, and enjoyment to eating can help create a healthier relationship with food. 

  2. Stay present- respect your hunger and fullness cues. When we are “in the moment” we can better recognize when we are hungry and when we are full. We are not perfect and as a result we need to practice often knowing our bodies.

  3. We all deserve to eat and to enjoy our food! Give yourself permission to eat and enjoy the food you are eating. This allows for greater satisfaction and holiday foods do not have to be “off limits”.

It is with optimism that you can experience the festivities during the holiday season and intuitive eating can be a part of that for you! 

Cheers,

Rachel

No is a Complete Sentence

For as long as I can remember, Thanksgiving was spent with my aunt and uncle and my cousins. As our family circle grew, sharing holidays shifted. But, each holiday season, I vividly recall how wonderful her home smelled with the foods in the oven! And so as the holiday approaches, I called my aunt to catch up. She had just shared a video of a fashion show that she was in and she rocked it! No, she’s not a fashionista or a designer. But she is a doer. For years she taught high school English; she ran daily, hiked often, baked for holidays, wrote poetry, and advocated for peaceful change. A few years ago, she was diagnosed with Parkinson’s. Her fierceness and drive determined the way she took on the fight against this disease. She started boxing to improve her hand/eye coordination and balance, and she started a pickleball league with her husband and friends. She continues to write her poetry and she is working on publishing it. Her recent participation in the fashion show was a benefit to raise awareness and fight against Parkinsons. She was seen walking the catwalk wearing “adaptive clothing and jewelry”. What struck me as we talked is her amazing ability to “adapt”. Despite all odds, she has made lemons into lemonade! Her ability to “adapt” was not about giving in, but about “doing something”. She was able to create space for action. My aunt has 20 wise years on me and we spoke about how beautiful it is to have the ability to change during these golden years. It’s an incredible opportunity to welcome in these years and to thrive. She said she has finally been able to say “no”. To take life and enjoy it without feeling guilty. A good friend told me a few years ago that “No” is a complete sentence. I have these exact words painted on a stone she gave me. Whether she intended it or not, the stone has become symbolic to my life’s mantra. Saying “no'' is difficult because saying it brings feelings of guilt. “If I am not busy, I am not doing enough”. Well, this is nonsense! Who needs to be “weighed down” and carry around a heaviness that doesn’t feel good. Is it “intuitive” to say no to someone. Depends on the situation.

But, when you let go you may experience a “Superpower” that you didn’t know you had! Learning to say “no” is like learning how to meditate- it’s a habit that you have to cultivate and practice. When I was learning to say “no” I also learned to say “sounds great, let me get back to you”. This allowed me to “pause” and really think about what I wanted without leading me to feel guilty. And saying “no” isn’t just about saying it to others but also about saying “no” to yourself. Saying “no” to yourself means creating personal boundaries that will ultimately contribute to your own well-being over the long-term. Learning to filter out what is really important is learning what matters most. It is about making space for yourself and learning and acknowledging that you matter!

As I hung up the phone with my aunt I was grateful for the life lessons that she has unknowingly taught me! And now she knows (cause she always reads my Monday posts!).

And as I share this with you, I am wishing you a peaceful Thankgiving!

Comfort Zone

I was recently on a long flight in “comfort class” and while I was grateful for the seat (and some reclining features) I can’t really say that it was my “comfort”. We all have our “comforts” and they come in a variety of sorts- some that come to mind: a soft teddy bear that sits on my daughters bed; a heating pad that I love to use whenever I lay down or sit down; a bowl of hot soup, the smell of baking cookies; a family outing; holding hands; laughing.

What are some of your comforts?

Comfort renews the body and mind, reduces anxiety and fear, and releases tension. When you can increase your ability to relax, your breathing can slow down and this will start to stimulate your body’s natural ability to heal. Ultimately you will reduce your stress, decrease your pain, lower your blood pressure and your energy will be enhanced.

What about living life in your “comfort zone”? The comfort zone is a psychological state in which we feel safe. I know for sure that it fulfills my need for certainty. When I am in my comfort zone, I know what to expect and pretty much how I will react. I feel that I have some control over the situation. So why on earth do we suggest “leave our comfort zone”? Because to be truthful, the paradox of uncertainty and growth are human needs. The ability to move out of our comfort zone in regular, positive ways allows us to strike the right balance between certainty and uncertainty. When we push our boundaries we can build our bodies and mind to become more productive, more adaptable and more creative. Thus, we can train our brain to adapt to new situations and create new neural pathways that make us better problem-solvers, decision-makers and leaders.

Over the years, months, weeks, and days I have been learning to leave my comfort zone in order to grow. Start small. Don’t go big immediately. Take a walk rather than your usual exercise class. Try a food that you had thought was “forbidden” as you fell into the diet culture trap that dairy wasn’t healthy or carbs were bad. Begin to create new habits that turn your ability to leave your comfort zone into something that feels natural and becomes a part of your daily routine.This “leaving your comfort zone” takes time. I would love to help you feel comfortable with your ambivalence and would love to help you to learn to trust yourself in order to become your best and balanced you!

learning to leave our comfort zones allow us to grow

Running the Marathon

Good morning NYC! Well, obviously you may be reading this from another city but today is the day after the NYC Marathon. I am feeling very proud to be a New Yorker and especially for those who ran! As I walked through Central Park these past two weeks I witnessed the daily building of the bleachers, fences, tents and signs for the NYC Marathon. Along with the beautiful yellows, oranges and reds of the leaves on the trees, the park has transformed before my eyes! And what is most remarkable to me was the energy and determination of those individuals who were working tirelessly in the park to set up for the big day! And more impressive is the energy and determination of the runners! I marvel at their drive and their joy!

Training is not an easy task. As I have learned, from myself and others, training leads to transformation. And it is usually not easy. Whether we are talking about physical or mental hurdles, the effort to pursue our goals comes with perseverance to stay the course. True confession: there are times when I would like to give up. I think it would be so much easier and I wouldn’t have to work as hard. I think that falling back into old habits is easier than making new ones. But, truthfully, I know that giving up or giving into discomfort is not an option that would better serve me. Taking moments to “re-group” is ok! By allowing myself to be flexible allows me to improve my relationship with myself, and with others as well.

Being able to step in the direction of self-care can be a new way to grow.

When I watched the runners their faces and bodies told many stories. Some made 26.2 miles look easy. Some looked like it was taking a toll on their bodies. But all were smiling with such joy as they passed those of us who were cheering for them. And that is the joy I saw as they did what they had to do. Congratulations to those who achieved their goal yesterday and to those who are still achieving goals!

If you are struggling with your own motivation and you think I can help, feel free to reach out to me at rachel@livehealthynyc.com

Halloween 2022

I have always loved the fall. The weather gets cooler and leaves turn beautiful colors and halloween decorations adorn homes. As a kid, Halloween meant trick or treating in my best friend's neighborhood and I vividly remember sitting on her kitchen floor with piles of candy all around us. We dumped our loot, and sorted through to find our favorites! Halloween was about who had the best candy in their bag at the end of the night, not anything more. If we wanted to eat some, we did. If we wanted to save some for the next day or the following week, we did. It wasn’t a special night because we got candy- it was a special night because we could stay up late! It was a happy holiday that we looked forward to!

So, as a parent now myself, if you have little children, let them enjoy their candy! It’s ok to ask them to consider stopping when they feel full, and remind them that they can have more any time. And let them have more.

Truly, there is nothing wrong about eating candy- really. I do believe in having less processed sugar and foods made with “real” ingredients. And I do believe in moderation. And so, to experience a fun and stress-free Halloween, abandon the negative thoughts about candy and let go of rules about healthy vs. unhealthy, good vs. bad, or right vs. wrong foods. Chase away the “food police'', that voice in your head judging if what you are doing is''good” or ''bad”. This is the voice of diet culture and challenging it is crucial when returning to intuitive eating. Try to give yourself full permission to eat. Gain awareness of how you feel when eating- are you enjoying it as much as you thought? Does it taste as good as you hoped it would? How does it make you feel? What treats give you a sense of satisfaction and which ones will not make it on your list for next Halloween? Thinking in this way, you might be surprised at how this mind shift can change your relationship with food.

Exploring something new can feel confusing, overwhelming, and not as simple as the practical may suggest. If I can help you explore your journey of your self discovery, please contact me at rachel@livehealthynyc.com

Stretching

I used to think that stretching was a waste of valuable gym time. I wanted to maximize my time on the treadmill or bike and get my weights in too. But, since I have been on the mat I have realized that it’s not enough to build muscle and achieve aerobic fitness- you need to stretch! Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.

Stretching your body once today won't magically give you perfect flexibility. I have recognized that you need to do it over time and remain committed to the process. After one or two sessions, you will not be perfectly flexible. You have to stay committed!

And just like the body can be flexible, so too can our minds. There is so much freedom in mental flexibility. Allowing yourself to be mindful and present can help you to focus on things that are essential for your self-development. I also strongly encourage you to train your mind with an attitude of gratitude. It is important to be grateful for both good and bad life experiences: they all teach us something extremely valuable. Discovering your own strengths and weaknesses and honing your passions can literally elevate your own physical and mental being- Trust me, it is never too late to learn new things!

If I can help you to be more flexible in mind and body, please reach out to me at rachel@livehealthynyc.com

Pain

Over the past few weeks, I have been writing about Intuitive Eating and how it is a framework that integrates instinct, emotion and rational thought. There are ten principles which can help guide us to become more in tune with the physical sensations of our bodies. One of the principles is “Respect Your Body”. As I was freely traveling a few weeks ago, exploring new sights, foods and cultures, something interesting and unexpected happened to me. And I would like to share this with you.

A few weeks ago a stranger let herself into my home. Not the stranger you are thinking of. A horrible back pain immersed herself into my body. Yes, it came from an ordinary experience of working out- something I do with a regularity that is part of my daily routine. Well, it stopped me in my tracks quite literally. I could move, but not with ease. I tried to ignore the pain and work out anyway but my body told me no. I was not a happy camper! I had always thought that my workouts were for peace of mind, but I am sure that along the way, I too had fallen into the rabbit hole of diet culture, and used both cardio workouts and weight training as a way to keep my body fit.

I know that this unwanted stranger was delivering a message that had other intentions and along with intense PT and self introspection, I have finally started to understand the meaning of this pain.

A wise woman said to me that pain is sometimes like a child who is in the middle of a temper tantrum. You can’t “show it who is the boss” but rather embrace the child and understand their difficulty.

I vigorously tried to rid my body of this unwanted pain but it just was on her own time table. Session after session I was told to “let go”. But I was still trying to control what I was doing. Which was the very reason I was in pain. No real surprise…I like to control- from what I eat, to how I exercise, to how I manage my life. Never really thinking it was too interfering with my daily lifestyle! Learning how to release these controls and rediscovering and finding freedom was the gift I sought. It wasn’t until I truly let go of some of the old ways and began to embrace new beginnings would the pain leave my home (aka: my body). It is a process and I am hopeful that I will be back to my “new normal”. The importance of rest and selfcare, finding the power of truly letting go, “doing nothing” is really “something”- these are the practices which I am tuning into.

If I can help you to find your peace, feel free to contact me at rachel@livehealthynyc.com

Reject the Diet Mentality

The first principle of Intuitive Eating is to REJECT THE DIET MENTALITY. But, what does this mean? Intuitive Eating is an evidenced-based, mind-body health approach, comprising 10 Principles and created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. Rejecting the diet mentality is no easy task. We have lived with a lifetime of influence regarding diet culture. Just think about it- from the diet and weight focused magazines and books, weight loss methods that host meetings and prepared meals, as well as family and peer relations.

As we work through the unlearning, relearning, and as we take the steps toward leaving the diet mentality in our past, it is important to have compassion for ourselves.

Here are a few tips to help you reject the diet mentality:

1. Clean up your social media feed- Get rid of anything on your feed that promotes diet behavior or culture.

2. Focus on your relationship with your body- Get in touch with your hunger signals to truly listen and give your body what it needs. This involves listening to your cravings and giving into them. Once you start to drop the guilt and shame associated with food, you can really learn how to trust your body again.

3. Practice self-compassion- Be kind to yourself! Do not come from a place of judgment as you start your journey to food freedom. Years of following the strict rules and restrictions of dieting involve so much judgment and guilt. It’s time to throw those feelings out the door and give yourself grace throughout this process.

It really is very freeing to live a life where your thoughts no longer surround food, your body, or what you’re putting in your mouth. And to be honest, it doesn’t happen overnight! For more information and how I can help you to reject the diet mentality, feel free to contact me at rachel@livehealthynyc.com

What is IE

A week ago I wrote that I am a certified Intuitive Eating Counselor. And as a result I have been asked the question “what exactly is Intuitive Eating?”

It’s not an easy answer.

One short answer is IE is a process of letting go of all the diet and food rules you’ve been taught and getting back to listening to and responding to your body’s needs and wants. It involves a lot of un-learning and re-evaluating what’s true for you and what feels best for you. It's the process of learning how to listen, learning to trust and respect your body so you can be happy, and learning how to be healthy and confident in any size.

Moreover, IE is a framework for eating and living that reconnects us to our body's internal cues, and is built on a foundation of rejecting diets. In 1995, Evelyn Tribole and Elyse Resch researched and formultated an evidenced-based, mind-body health approach, composed of 10 Principles.

If you think about it, it is really a simple idea. It means that you make peace with all types of food. Unlike traditional diets that restrict or ban certain foods, intuitive eating requires you to stop looking at food as “good” or “bad.” Instead, you listen to your body and eat what feels right for you.

As children, we are all born with the ability to know when to eat and when to stop eating, and also know what is pleasurable and satisfying. However, with the influence of family, friends, media and diet culture, most of us start to become more disconnected and less trusting of our own internal wisdom. By following the principles of IE, we can learn to reject a "diet mentality," honor your hunger and fullness, eat for satisfaction, respect your body and honor your health.

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

Certified Intuitive Eating Counselor

I want to share some GREAT news! I have recently completed a course in Intuitive Eating and I can now say that along with being a trained and Licensed Social Worker and Integrative Nutritionist coupled with my training in Eating Disorders, Addictions and Compulsions, I can now add that I am a Certified Intuitive Eating Counselor.

I am practicing with clients from a non-diet approach, helping individuals to honor their health, respect their bodies, and to make peace with food.

This has been a passionate journey for me and I am thrilled to be a part of this community. It is my hope that I can help others to embark on their own individual journey as they uncover their own passions.

Over the next few weeks, in my Monday morning posts, I will write about what IE (Intuitive Eating) is and what it isn’t. I will offer you tools for how to live intuitively, how to learn to balance your life and relationships with food and with others, and I will also include delicious and easy recipes that you may enjoy.

I hope you will allow me to help you befriend your body and heal your relationship with your mind and body.

For more information and help with discovering your journey, feel free to contact me at rachel@livehealthynyc.com

Enjoy Movement

If you have ever tried to get intouch with me in the morning, you will likely find me in the middle of a workout. I like to start my day with movement, whether it’s a brisk “wog” (aka: walk/jog) or indoor cycling combined with lifting weights.

Here are a few reasons to get up and move (even if you are not a morning person):

  • You will enhance your metabolism. Your body burns more calories after your workout, even when you're sitting at a desk or driving in your car.

  • Consistency. If you exercise in the evening you run the risk of making excuses for not working out. And there goes your time to get a workout in. Or you may simply feel too tired to exercise by the end of a long day. But, in the morning there is nothing to distract you from getting down to business. Exercise will be your first priority and it will get done. And it can help to increase your energy level throughout the entire day.

  • Improve your physical and mental energy. Movement can be a tremendous source of energy, something many of us need when we start our day. And it can also help to improve your cognitive abilities and your memory.

  • Reach your fitness goal. Committing to something (in this case morning exercise) that requires sacrifice (in this case sleeping in) creates a compelling argument in your mind that says, "it better be worth it!".

  • Love your life! Exercise is a trigger that releases endorphins, our built-in happiness drug. Movement can help to reduce stress and improve your mood.

Unfortunately exercise can be abused and it’s important to understand the importance of having a healthy relationship with exercise. Studies have actually shown that individuals who workout to lose weight are more likely to hit the snooze button than those who workout for pleasure.

So what are some ways you can start moving intuitively?

  • Listen to how your body signals movement. Do you notice that after sitting a while you get the urge to stand up and stretch? Maybe you feel a little restless and feel like you have pent up energy. Maybe other days your body is sore or fatigued and you need some rest.

  • Be present in your workouts. Pay attention to how your body feels to prevent injury or pain. A good workout may have moments of discomfort, but pain is a sign we need to stop what we're doing.

  • Move in a way you LOVE! Exercise should be fun! Vary your movement! Variety can keep things interesting and also helps prevent injury by not overusing the same muscles.

  • Find ways to move throughout the day. Exercise doesn't have to be black and white. You can incorporate more gentle movement rather than always do a vigorous workout. For example, if you don’t feel like doing a long workout at the gym you can go on a walk or do some gentle stretching. Even just standing up from a desk at work can provide health benefits.

I have to be honest with you, I don’t always feel like getting up and working out. When I make myself “exercise a smile'' as I put on my exercise clothes, I am usually able to bring fun and energy into my workout and my day. How can you add more joy to your movement today? I am here to help so contact me at rachel@livehealthynyc.com

Fall Fruits and Veggies

Much as I love summer, I am thrilled that fall is here! The cool crisp air and the bounty of fresh fruits and vegetables makes the transition from summer effortless. From September to November, the autumn harvest brings a variety of healthful and delicious produce, from squash and sweet potatoes to apples and pears.

Here are a few of my favorite fresh foods which are all filled with vitamins and nutrients. And here are some fun tidbits of information that you might not have known:

Apples- Aside from containing soluble fiber which can aid digestion, you can use an apple to create a festive apple candle holder! Simply remove the center with an apple corer, insert a tapered candle. Or carve a larger, shallow opening for a votive tea candle! Makes a beautiful fall table presentation.

Beets- they can help control your blood sugar and even lower your cholesterol level. They can also help to reduce inflammation. This veggie has proven to help reduce inflammation due to its antioxidant content (thanks, betalains) and other properties.

Brussel sprouts and cabbage- packed with vitamins A and C, these veggies are considered superfoods for strengthening bones and preventing diseases like osteoporosis.

Pears- sweet fruits that are high in soluble fiber which helps lower "bad" (LDL) cholesterol. Pears are an excellent remedy for keeping dry and flaky skin moisturized throughout the day. You can eat the juice of one fruit daily or apply a moisturizing lotion containing pears extract to make your skin soft, supple, and smooth.

Pumpkins seeds- high in omega-3 fatty acid that may help those with heart disease, high blood pressure, or high cholesterol. Toast them up for a deliciously nostalgic treat! And pumpkin seeds are a great source of Zinc which is a necessary mineral for healthy sperm production. The high levels of antioxidants and nutrients in pumpkin can aid in maintaining healthy testosterone levels and fertility, as well as a lower risk of prostate cancer.

Squash and sweet potatoes- the poster food for autumn. The gourd family offers varieties including acorn, butternut, and delicata squash, as well as spaghetti squash. And sweet potatoes have the best flavor during fall, their peak season. Like squash, sweet potatoes are rich in beta-carotene, which can prevent vitamin A deficiencies, promote healthy eyesight and generate retinol production. Also, great for your skin, just as your dermatologist! The carotenoid content helps to protect your skin from the damaging (and wrinkle-inducing) effects of UV rays and environmental pollutants. They also contain Vitamin K and E, Niacin and Folate, which are all involved in skin cell turnover and renewal, a process that starts to slow down as we age. When applied topically, their natural fruit enzymes and alpha hydroxy acids (AHAs) help to exfoliate the skin, which is great for preventing wrinkles and treating acne.

It's clear that fall fruits and vegetables offer essential vitamins and antioxidants that are very beneficial to you! What fall fruits and vegetables do you enjoy? For more information and tools to use to help you navigate the abundance of fall foods, contact me at rachel@livehealthynyc.com