Patience Again

As I recover from my back surgery, PATIENCE has become my motto. I have been dutifully “working” to make space in my life to be more tolerant of what I can change and what I can not change. And while I am acutely aware of the things I can do to help aid my recovery, I must be patient in both my mind and body as I heal. I have become well aware that “rest” is an active part of healing. I have to say, this slowing down is not an easy task for me. To some extent, regretfully, I have become a part of our society that has become less patient and very used to instant gratification- everything is a mouse click away! And in this same way, in efforts to live by the messages that society promotes, who of us hasn’t tried a specific diet or succumbed to food fads? However, in order to find our own happiness, we must learn to be mindful and focus and tune into our bodies. It is important to look inwards rather than letting social media dictate the “right” kinds of foods, exercise programs and even substances that can be detrimental to our own health and wellness.

Much in this way, the practice of Intuitive eating provides a way to reduce dieting patterns and enable more sustainable, long-term behaviors that are not controlled by society's norms. It is evident that the more appreciation we have for our bodies, the more happiness we tend to experience. Food gives us energy, it nourishes our cells from the inside out. Food is also something that brings us together with others. I love how it brings happiness, joy, and satisfaction when around others. In this way, food is there to also nourish our soul. Instead of thinking of foods as "good" or "bad", try to think in terms of "everyday food” and "sometimes food” - food based on what our body cues tell us. There's room for all foods; so let's make room to be patient with ourselves and peace with food. 

Cooking for One

When I am home alone (unless I order sushi), I always cook for myself. I will most often make a piece of salmon, some roasted veggies, a salad or scramble some eggs. More important than knowing what I am putting into my body (will anyone really know if I ate a pint of peanut butter ice cream from Snowflake-IYKYK!), it is taking time to say “I AM WORTH THE EFFORT”!. So, put down the bowl of cereal (or the ice cream) and let’s take time for ourselves!

Honor yourself by cooking for yourself. Cooking and eating are all about nourishing yourself. You can also cultivate self-love by savoring every bite of a meal through mindfulness. And you don’t have to be a Michelin chef! It doesn’t need to be time consuming either. Stock your fridge with fruits and vegetables and your freezer with fish and meat in easy to thaw out packages. Have your pantry stocked with grains such as rice, pasta, quinoa and farro. Keep dried seasoning and good olive oil and vinegar and mustard. And yes, have some ice cream and chocolate in your freezer and pantry too!

Click on this link for what I consider an easy meal for YOU (it’s mushroom and asparagus cauliflower risotto). It’s perfect for spring as asparagus are in season and I love mushrooms for all of their health benefits. And you can use white or brown rice or farro or barley if you prefer! Enjoy this dish!

And of course, if you want to learn to take time for YOURSELF, reach out to me at rachel@livehealthynyc.com to set up some time to talk!

Noise of Diet Culture

Living in the heart of NYC I find the noise of the cars, construction and sirens to be overwhelming. When I am home alone in my apt, I hardly listen to music as the sound of silence is soothing to my mind. But, noise is everywhere-my friend asked me if I meditate (she was trying to tell me that mediating will help me quiet the noise) and sorry to say, I do not. Maybe I will learn to practice this.

In the meantime, the noise inside my head has to do with many things, but what I eat is not part of the noise. While my relationship with food is far from perfect, it doesn’t take up space in my mind. As I work with clients who struggle with various issues, and in particular with disordered eating, I wonder how I can help them silence the noise about food and body image that they hear all day. Recently, the diet industry has adapted its messaging to be less blatantly about appearance and more about the in vogue ideals of health and wellness. But, the idea that we have to be “healthy” is also damaging. It is confusing as thinness and health are not the same, and fatness does not necessarily equate to being unhealthy. And these are the very messages we have been consumed with over the years. The saddest aspect of diet culture is that it sets consumers up for failure and disappointment because, truthfully, the “perfect body” does not exist.

So how do we dismantle the noise?

Reject the diet culture- Get rid of things that keep you stuck in the diet mentality like low-calorie cookbooks and your scale. Stop restricting yourself and stop getting caught up in the newest food fad. Practice letting go of your internalized food rules.

Be Mindful of the language you use- words like good, bad, clean, naughty, sinful, cheating, cheat day are buzzwords that we use and they do more harn than good. Also, saying to a friend “you look great, did you lose weight?” focuses on bodies which perpetuates the diet culture.

Learn to eat intuitively- By learning to eat intuitively, you’ll be able to reconnect with your hunger and fullness cues, focus on satisfaction, and stop restricting.

Nurture your relationship with exercise as a form of self care- Can you think of movement as a way to make you feel good inside rather than making you look a certain way.

Build a community- friends are very important and social media can be very discouraging (as we all know). Link up with like minded people who share your interests and beliefs!

For help with all of this (and it’s alot!), feel free to reach out to me at rachel@livehealthynyc.com

Pasta

A younger version of myself only ate pasta when I went to Italy (which was not so often) and I admit even then, I had certain restrictions about the meal I ate. Since becoming a Certified Intuituve Eating Counselor (and adding this to my resume!) I have  learned more about Intuitive Eating, and began my own journey towards making peace with food. I have learned to  trust myself  and follow my own internal cues about food and exercise rather than relying on external rules.

The past few weekends my husband and I have been making shopping trips to Italian neighborhoods in NYC to shop for Itailan ingredients. I follow a chef on Instagram, Chef Max Mariola. He makes easy meals that are easy to replicate! He used shrimp, asparagus, green onion, extra virgin olive oil, salt and pepper and fresh linguine. We did a pretty good job of replicating this pasta and if you are a user of instagram, I suggest you look him up. 

And so now I don’t save pasta for Italy! 

If I can help you make peace with food, please contact me at rachel@livehealthynyc.com

Spring Clean your Mind and Soul

Spring is finally here in NYC and the trees and flowers are blooming in spectacular happy spring colors! When the weather gets nice like this, I put my winter clothes to the back of my closet, bring forward my lighter weight jackets and tops-ultimately cleaning out those items that are covered with dust. It's sorta like clockwork: Every spring, I declutter my home, booting all the things I don't need from my space.

This leads me to think, so when do I take the time to cleanse my mind and soul? Well, TBH, I have had a lot of time this past fall and winter season to slow down and make space for my mind and soul. A few short weeks ago I had back surgery and I am in the process of recovering. I tell you this not for sympathy but to say that my “time off” has allowed me to make space and to be more psychologically flexible. Being more psychologically flexible allows me to approach situations from new perspectives, be open to emotions, and to let go of old versions of myself and step into new ways of being. While physically I still can’t do all of the stuff I used to be able to do, I have learned to explore new ways of being mindfully active. For example, I am loving some online psychology classes. And reading novels during the day! And taking walks through the park and exploring nature. And, yes, binging movies and television series! As I reflect on spring cleaning I encourage you to make space for not only your clothes and tupperware but yourself!

Vitamin D

We have all been witnessing the crazy effects of global warming as the weather (no matter where you live) is like being on a roller coaster- some days sunny and warm and some days blustering cold! But, no matter what the temperature outside is, are you getting out enough on a daily basis to breathe in the fresh air and get your Vitamin D?

Vitamin D is dubbed the “sunshine vitamin”. Actually, vitamin D is not a vitamin nor a nutrient; it is a hormone produced by the body in the skin from a photolytic reaction with ultraviolet light.

Vitamin D is synthesized in the skin after exposure to the sun’s ultraviolet B rays, and is crucial for calcium absorption and the maintenance of strong, healthy bones. But, while I love the crisp weather in the fall and winter and long for warm temps in spring and summer, the winter sun isn’t strong enough to help us out. And even in the summer months, depending on your skin type, you will need more of the sunshine vitamin than you can get from just being outside.

So, what do you do to obtain this nutrient that we don’t want to be lacking in? Well, first off, there is not one blanket recommendation for how much vitamin D we all need. It depends on skin color, age, health conditions and sun exposure during warmer months. And you should definitely consult with your health care provider on how much your body needs.

While vitamin D comes in a pill form at your local health store or pharmacy, it can also be retrieved in the foods we eat. For example, fatty fish (like salmon, tuna and sardines), cod liver oil, beef liver, egg yolks and some mushrooms are great sources. But, it can be challenging to get as much of the “vitamin” you need through these foods. And that is one reason you see so many foods (like dairy products fortified with vitamin D). But, all in all, eating foods, not too much, just the “right” amount for your body”, and your mind and soul, will do your body right!

Shoppers Tips

I have something to share with you that I hope you will find useful!

When I am at the grocery store, I  always sneak a taste of a blueberry before I buy them-especially if they are charging $12 a box! Well, after reading CNN’s Health report, which puts blueberries on the dirty dozen list of non-organic produce with the most pesticides I will think before I taste from the crate! 

Farmers use pesticides to control insects and fungal diseases that threaten the healthfulness and safety of fruits and vegetables. There is some misinformation about pesticides and various growing methods. This undoubtedly breeds hesitancy and confusion, resulting in many consumers opting to skip fresh produce altogether. 

Truthfully, many fruits and veggies with higher levels of pesticides are critical to a balanced diet, so don’t give them up. You can avoid most pesticides by choosing to eat organic versions of the most contaminated crops. But, if organic varieties are not available or are too expensive (like the $12 box of blueberries that I came across!), you should peel and wash thoroughly with water which is your best cleaner (no need for those expensive products that are sold in the stores).

If you want more information, you can click on here for the list put out by the EWG (Environmental Working Group) that shares the list of the dirty dozen and the clean 15. And as always, you can reach me at rachel@livehealthynyc.com

Tumeric

Like many women and men in their 50’s developing some form of arthritis is not uncommon. Wear and tear on our bodies is just what happens as we age. The choices we have in order to live comfortably in our bodies can involve honoring your health with gentle nutrition, movement, possibly medication and herbal supplements can all be considered. As I have been experiencing back pain, I was advised to try “tumeric”. I was told to incorporate this herb into my daily diet as a way to feel better. I rolled my eyes as I heard this as I am too familiar with the cultural trend of taking a pill or using spices in hopes that I will magically feel better, stronger and even younger.

Turmeric, a member of the ginger family, has been used in Ayurvedic medicine for thousands of years. Apply turmeric to wounds, and it’s believed to fight infection. Mix it with milk, and the mind calms. Taking it can reduce inflammation as well as fight against viruses. Turmeric is a time-tested herb that has been used to treat many conditions but in scientific tests, it doesn’t hold up (this is one of herbal medicines biggest challenges). I am not being a nay sayer as I do believe in alternative medicines and the cultural roots from which they came from. But, please be wise and go in with your eyes wide open. I have read that taking it orally is safe in small doses but you want to consult with your doctor as it can interact negatively with medications and treatments that one might be on. So, while it may taste delicious in your latte or smoothie or even when added to a stew it is not medically proven to be the magic cure all to what ails us.

What Intuitive Eating is Not

Following your body’s hunger cues and listening to cravings should not be revolutionary, but sadly it’s pretty counterintuitive to what diet culture has taught us for decades. Intuitive eating is less of a diet and more about unlearning the food rules that have made us lose our intuition. We are born intuitive eaters. As infants, we cry to signal we’re hungry, eat as much as we need, and then stop eating when we’ve had enough. So, how do we get back to learning how to listen to our bodies?

I believe that if you can follow these core principles of healthy eating you will get on track.

1. Identify ingrained food rules. Do you still think some foods are good and some foods are bad? For example, some “diets” think bananas are bad- too much sugar. That’s nonsense! Do you believe carbs are unhealthy or fats make you fat? Are you afraid to eat more than 1 cup of cereal because the label on the box says it’s more than the serving size? And do you think there are only certain times that you can eat (like three meals a day)? 

2. Recognize that hunger is a good thing! I know you have seen articles that are titled “how to reduce your hunger” and have had the experience where you eat a full meal and are still hungry and you wonder “how can that be, I just ate”. Physical hunger is your body’s way of telling you it needs nourishment. If you’re feeling hungry, allow yourself to eat. Hunger is one of the key tools we can use to keep our bodies healthy.

3. Give yourself permission to eat what you want. I believe that in a healthy diet, there is room for all foods. Whether you worked out or ate healthy previously does not affect what you can and cannot eat. When you categorize foods as “good” or “bad,” when you restrict certain foods, or feel guilty about what you’re eating, you’re sending the signal to your mind that you won’t be eating this food again. Your mind then  translates that restriction as a need to get that food now since you won’t get it in the future and likely you will end up bingeing. When you give yourself permission to eat all foods, those that you may have previously thought of as “off limits” are less enticing. 

4. Feel when you are full. Every body needs different serving sizes and nutrients, so listen to what you need. For example, learn to  feel OK if you’re not in the clean plate club. You don’t have to waste the food that you leave, rather save it for the next day. Slow down when you eat- we are not in a race to finish! By pausing partway through every meal you can check in with yourself to see how you feel. 

5. Respect your body. Treat yourself with kindness. Try to focus on turning attention away from comparison or how your body is “wrong” and instead focus on all it does right! Know that your body is not trying to sabotage you; everything from cravings to low energy to symptoms is how your body communicates its needs. It’s important to learn to listen to yourself and your body!

Intuitive eating is a lifestyle, not a diet. Caring for yourself means giving your body foods that you know will make you feel energized, nourished, and happy. And often, caring for yourself will also mean eating a delicious dessert or enjoying a glass of wine, and that’s OK! 

If you would like to discuss Intuitive Eating and self care with me, please reach out at rachel@livehealthynyc.com

Mindful Eating/Intuitive Eating

We are all born intuitive eaters. When we are young, we trust our body’s cues, which let us know when we are hungry and need food, and when to pull away or push food away when we are full/satisfied. Sadly, as we get older, things like diet messaging, rules of having to finish our food before leaving the table, or "nutrition education" that categorizes foods as “good” or “bad”, result in us losing touch with our intuitive eater.

I am sure that recently you have heard the term “Mindful Eating”. Mindful Eating brings mindfulness to food choice and the experience of eating. Mindful eating helps us become aware of our thoughts, feelings, and physical sensations related to eating. As we “multitask” our days, Mindful Eating teaches us to pause and to pay attention to the sensations in our body and the thoughts/emotions that arise during a meal, snack or eating experience.

Intuitive Eating helps us to break free from the diet mentality. Intuitive Eating is a form of attunement of mind, body and food. It is a personal process of honoring health by listening and responding to the direct messages of your body in order to meet your physical and psychological needs.

Mindful eating and intuitive eating are two strategies that you can use to reconnect to your body and learn to trust, connect with and respect it again, ultimately breaking the dieting cycle and improving your relationship with food. Neither mindful eating nor intuitive eating are diets or rules to follow, and neither should be promoted for the purposes of losing weight or to change body size/shape. If anyone is marketing mindful or intuitive eating for the purposes of weight loss – run in the other direction.

Here is a simple outline of how Mindful Eatting and Intuitive Eating are similar:

• They are holistic, innate and internal processes of food enjoyment and appreciation.

• They both provide health and well-being benefits.

• They are sustainable and realistic approaches to food and food behaviors.

• They are built on the foundation of enjoyment of food and life and creating a healthy relationship with food.

• They do not promote food judgment or restriction.

• They are not diets, as they do not promote dieting or shrinking your body. They have a much greater purpose of integrating mind, body and self care.

I believe that Mindful Eating and Intuitive Eating are the perfect pair. Both mindful and intuitive eating are great practices to improve your relationship with food and build healthier, long-term eating habits. For more information, and to schedule a session with me, feel free to contact me at rachel@livehealthynyc.com

What Feeds You

Here’s an interesting question: do you actively make the space to connect with yourself? As our lives are busy with friends, family, and social obligations, it is not uncommon to dismiss our own needs in favor of others. We get caught up in the cyclone of energy and it is hard to stop until either someone or something puts the brakes on us. So, what is it that fuels our energies? What “nourishes” us and what “feeds” us?

Sadly, there are times that too often we put our energy towards things that deplete us and not enough towards what nourishes us. And it is not until we are literally halted to a stop that we examine our actions.

I have been thinking alot about this and I know that it is my connections with others that nourishes me. The value of relationships, of human contact (whether in person or through a phone call or facetime), is integral to my being.

Here are a few things that I have determined that nourishes me:

• Connecting with others

• Exercise

• Reading a mystery or a historical fiction book

• Watchting movies and tv shows with my family

• Warm sunny (no humidity days), sunrises and sunsets, a full moon and the first snowfall of the season

And here are a few things that I have determined deplete me:

• Too much socializing without quiet time to balance it out

• Guilt

• Feeling overly responsible for people around me

• Saying YES when I really want to say NO

• Not getting time for myself

I encourage you to make a list. From now on, when faced with a question or a task, ask yourself- does this nourish you?

The Clean Plate Club

Teaching my kids that it was important to be a “member of the clean plate club” was not one of my finer parenting moments. But luckily my kids were smarter than I was, and they took a hard stand. And, they told me who was boss of their own bodies:

• If they had had enough of what was served, they stopped eating.

• If the company was better than the food, they left their food alone and went to play.

• Certain meals made memories and that’s what they craved.

When we teach our children to “clean their plate” this sets them up for using external cues as opposed to internal cues for figuring out what’s an appropriate amount of food for them. Small children are already “intuitive eaters”, wired to stop eating when they have had enough, when they are full. Sadly, it is our collective society that teaches our children otherwise and does not allow them to feel their fullness on their own. When you are eating a meal, fullness is the physical sensation of satiety. It's your body registering that you've reached the point where you've comfortably had enough food to eat.

• It is important to recognize that feelings of fullness are cues and signals that adapt and change based on your body's energy needs.

• Here are a few tips to use to learn how to “feel your fullness”:

• Listen for the body signals that tell you that you are no longer hungry.

• Observe the signs that show that you’re comfortably full.

• Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is.

  Would you like to learn more about feeling your fullness and how to eat intuitively? I can help! Contact me at rachel@liveheatlhynyc.com

Vegetarian

I just cooked a big batch of bison chili for last night’s superbowl. I also cooked a big batch of vegetarian chilli. When I was 16yrs old I stopped eating meat and poultry. It had nothing to do with saving the planet, animal rights or for religious reasons. It was a conscious choice- I just didn’t like the texture or the way it tasted.

As a young adult, I wasn’t thinkng ahead. I was not thinking that the choice I was making would have an impact on my life ahead and unknowingly direct me in the path I have taken. As I have studied and learned much in my young almost 55 yrs, I have come to understand that eating a diet rich in plant based foods has a number of positive health benefits.

The phrase “you are what you eat” has less to do with body size and structure and more to do with your mental health, mood and temperment. There’s no shortage of research being done on the mood-boosting and mental health effects associated with the consumption of fruits, vegetables, and other plant-based fuel. It has been said that when one eats a more plant based diet, levels of anxiety, stress and depression are all lessened.

Whether or not you choose to give up meat entirely or just add more fruits, vegetables and fiber into your diet, it is important that you have a well balanced diet.

Omega 3s essential fatty acids are in enhancing cognitive, cardiovascular and joint health: can be found in foods such as chia seeds, hemp seeds, flax seed, and walnuts.

The amino acid tryptophan- the brain uses tryptophan to produce serotonin, the feel-good neurotransmitter. Plant based sources include leafy greens, sunflower seeds, watercress, soybeans, pumpkin seeds, mushrooms, broccoli and peas.

B Vitamins- these include beans, legumes and lentils, fortified cereals and sunflower seeds.

There is no one particular diet/eating plan that is right for everyone. I am not encouraging or discouraging you to go plant based. There are many reasons for our plant and economic growth, development and our livelihood that we need animals. I am providing you with some of the highlights of why a plant based diet is good for your health. And for more information, I encourage you to talk to your medical doctors. And as always, if I I can be a resource for your mental health, please feel free to contact me at rachel@livehealthynyc.com

Self Care

I have a very good friend- she is an amazing woman. And besides being so great to me, she is also a great friend to others. Allow me to illustrate this: I asked her what she was doing this past weekend. She told me she was taking her friend away to a spa where she would stay for 3 nights. At first I was a bit jealous- why her and not me? Then she said her friend had suffered a recent loss and she was taking her away to decompress. Ok, that made sense! She was being a great friend to her, as I knew she was!

But, little did my friend know how much she herself needed the get-a-way. Upon her return she was relaxed, rejuvenated and couldn’t believe how long it had been since she had taken time for herself. She felt like a new person!

How often do we not put ourselves on the top of our “to do list”. How often do we not listen to our own internal and external cues?

Ever “feel like” you are getting sick but somehow you magically will yourself to be “ok” until the time is right (like the weekend when you don’t have to get up for the morning meeting. Or how your kids stay “fine” until their school break starts and they are sick for most of the family holiday!).

Sometimes, the more distractions we have, the less we notice our symptoms or feel ill. And then the free time that comes with a weekend or a holiday break may then lead you to notice that you’re not feeling your best.

There is such a strong connection between mind and body which should never be underestimated. A strong immune system relies on paying attention to both your physical and mental health. To help your body to reset, give yourself a hit of feel-good hormones and provide your body with nutrients needed to help fight infection, you need to get enough rest, sleep, exercise and proper nutrition- all in order to fight infection!

Taking time to relax and de-stress can mean an improvement in your mood, brain function, and memory. Relaxation will allow your mind and body to repair itself. You'll make better decisions. If a spa weekend isn’t in your plans, I encourage you to take some time to listen to what’s going on inside of you, lay down, take a breath, stretch your body, tke a bath, binge watch something fun, read a book (or my past posts!), and find your quiet zone.

For more information and help learning how to take important time for yourself, contact me at rachel@livehealthynyc.com

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