Simple Pleasures

The other day, I returned home from the hospital, drained from surgery but brimming with pride. I had made remarkable progress, both physically and emotionally, and though the road ahead was for sure going to be bumpy, I felt equipped to navigate it with patience and resilience.

My doctor's orders for recovery were straightforward: rest, stay hydrated, take walks, and Tylenol for any discomfort. One moment, one step at a time became my mantra.

During my recovery at home, a friend surprised me with a chocolate cake, a family recipe passed down from his grandmother. Though he kept the recipe under wraps, the cake itself was divine! It satisfied my cravings with just a small slice each night after dinner.

Yet, the true beauty lay beyond my taste buds. Indulging in this simple pleasure reminded me to pause, to relish the small joys amidst life's chaos and my own discomfort.. As I rested and took daily strolls around my neighborhood, I began to notice the subtle moments around me. From strangers holding doors to the unwavering support of old friends.I felt incredibly touched by the kindness of others. It's amazing what becomes apparent when we pause to be present, what we discover about ourselves in moments of reflection.

Throughout this all, I have come to understand what I have known but sometimes gets overlooked… Happiness doesn't require extravagance; it resides in shared laughter, loving hugs, and the simple joy of savoring a slice of cake. So, when life's challenges feel overwhelming, take a pause. And maybe treat yourself to a slice of chocolate cake! Allow it to remind you of life's small joys, encouraging you to embrace them fully!

Vulnerabilty

My surgery got rescheduled to next Monday due to a hospital scheduling issue. I reassured my doctor, saying, "That's okay; it gives me more time to get stronger!" To be honest, I felt a sense of relief – who really wants to undergo surgery? Moreover, I find myself more vulnerable than I initially admitted. Postponing it by a week has allowed me some breathing space.

I am making a conscious effort to maintain a positive attitude and be stronger than I currently am. 

It is a delicate balance between feeling vulnerable and fostering a positive attitude. It might seem effortless. There are infact moments that it is taking a great deal of effort.

Here’s my approach:

First, I openly acknowledge and accept my vulnerability without judgment. It's perfectly okay to feel uncertain.

Next, I am practicing positive self-talk (you should hear me in the shower!). I am trying to remind myself of my strengths and my resilience! And I am telling myself over and over that my vulnerability is temporary!

I am also reaching out and leaning on my support network. And 

I don’t take for granted the unwavering support shown by friends, family, doctors and coworkers! Many tears have been shed, but I've come to recognize vulnerability as an opportunity for personal growth. It's okay to feel this way, and I believe I'll be okay.

Reflecting on this journey, I see understanding challenges as a significant victory. Bouncing back is a wonderful feeling, and maintaining a positive attitude helps me navigate difficulties with strength.

 A friend shared this article in The New York Times, written by Rabbi Sharron Brous that resonated with me. If you haven’t read it, please click on this link. It is truly wonderful!

I hope we take the time to learn from each other. Taking it one day at a time! 








Resilience

One of the best holiday gifts I received is an elastic kids-like bracelet my daughter gave me. It reads: RESILIENCE.

Just over a year ago, I injured my back while performing a seemingly routine task (placing a small piece of luggage in the overhead compartment of an airplane). Regrettably, it marked a chapter in my life, but I refused to let it define my entire story.

This injury has been both physically and emotionally challenging for me and it has required a great deal of self-reflection and resilience in my journey to regain strength. I must admit, I viewed my “limitations" as inconveniences. However, I chose to see this injury as an opportunity for personal growth and self-discovery. Confronting my vulnerability and the unexpected limitations of my well-cared-for body proved to be a humbling experience, forcing me to acknowledge the fragility of my physical well-being. I consciously chose to reassess my priorities and elevate my self-care practices. It wasn't easy for my friends and family to witness my vulnerability. While I know that they longed for me to return to my usual self, I equally needed their support, understanding, and encouragement.

My new found self-awareness led to a deeper understanding of my bodies' needs and an increased commitment to cultivating a healthier lifestyle. I sought support from others- medical professionals, physical therapists, and family and friends (who are like family). This reliance on external help taught me humility and the importance of interdependence. By reaching out for support, I gained invaluable guidance and also deepened my relationships. I am beyond grateful for the care and concern shown by others to me.

The experience of injuring my back has provided profound insights about myself. It has illuminated my physical and emotional thresholds. I have learned the importance of self-care, resilience, patience, persistence, gratitude, interdependence, and self-improvement. By embracing these lessons and integrating them into my life, I have found a deeper understanding of myself and a greater appreciation for my well-being. I learned the value of perseverance and the importance of accepting the circumstances that are beyond my control.

Looking ahead, I am scheduled for a spinal fusion next week, a step I believe will pave the way for pain-free and a significantly improved version of myself! This has been a year of dedicated effort, and I anticipate taking a break from posting next Monday as I embark on the recovery process. Taking it one day at a time!

Carpe Diem

As we enter the new year, it's natural to reflect on the past and look towards the future. While 2023 may have been a good year, there's always room for improvement.

I like to think of myself as someone who looks at the glass as half-full, and I am optimistic about 2024.

So, as I gently move into this new year, I am thoughtful in my actions. But, something inside of me has been stirring with desire to “Carpe Diem”, a Latin phrase that translates to “seize the day”. This concept encourages individuals to make the most of the present moment, to embrace opportunities, and to live life to the fullest. And as 2024 begins, I continue to truly appreciate each moment in the present and engage in the opportunities that each day brings.

It’s not about recklessness or impulsivity but rather about making thoughtful and intentional choices that align with one's values and aspirations. I am finding that embracing the spirit of carpe diem leads me to feel more gratitude, be more mindful, and feel a sense of purpose in the present.

Just as this Latin phrase encourages seizing the day in various aspects of life, it can also be applied to our choices of the foods we eat and diet culture in general. I have been thinking about how Carpe Diem with food can also encourage a mindful and intentional approach to eating, making each experience an opportunity to indulge in the present moment. Here are some thoughts:

Culinary Exploration:

Carpe diem in food choices invites us to be adventurous in our culinary exploration. It encourages trying new dishes, experimenting with different ingredients, and embracing the diversity of global cuisines.

Social Dining:

Carpe diem with food extends beyond the plate and into the social aspect of dining. It encourages us to share meals with friends and families, creating lasting memories through shared experiences and connection and joy.

Mindful Eating:

A crucial aspect of carpe diem with food is practicing mindful eating. It involves being fully present during meals, paying attention to the taste, smell and texture of each bite.

Would you like to learn to approach your food choices with a sense of adventure, appreciation, and mindfulness? And would you like to learn how to actively engage with the present and make the most of opportunities? As a licensed Social Worker and Intuitive Eating Coach, I can help! Contact me at Rachel@livehealthynyc.com

Mindfulness during the Holidays

As we count down the days until Christmas, in the midst of the hustle and bustle, practicing MINDFULNESS can be a valuable tool to help navigate the season with a sense of calm and presence. Mindfulness involves paying attention to the present moment with intention and without judgment. It’s taking time for yourself. I don’t know about you, but when I am exhausted, I truly can not be my best version of myself. Taking “me time” is not selfish. It is necessary.

Here are a few ways that you can incorporate mindfulness into your holiday experience:

Breathe Mindfully- I have been working on my breathing. And I am finding the benefits of being able to listen to my own calm breath. Here, take a moment to pause and focus on your breath. Inhale deeply, allowing the air to fill your lungs, and exhale slowly. This simple practice can help ground you in the present moment and alleviate stress.

Practice Gratitude- This is a great time to reflect on the things you're grateful for. Try keeping a gratitude journal and writing down a few things you appreciate each day. This practice can shift your focus from what you think is lacking in your life to what's abundant in your life.

Mindful Eating- Eating mindfully can enhance your dining experience as well as prevent overindulgence.

Set Realistic Expectations- Manage expectations and recognize that not everything will go as planned and not everything has to be perfect.

Digital Detox- Leave your phone behind. Technology creates distractions and by “unplugging” you will enjoy quality, screen-free time.

Express Kindness- Acts of kindness and generosity are a part of our holiday spirit. Practice mindful giving by being present and genuinely connecting with others. It is often the small gestures of kindness that can have the largest impact, for both the giver and the recipiever.

Embrace Self-Compassion- Be kind to yourself during the holidays! If things don't go as planned or if you feel overwhelmed, practice self-compassion. Treat yourself with the same kindness you would offer to others.

By incorporating mindfulnes, you can navigate this season with ease, and feel a sense of peace and gratitude. Taking the time to be present and appreciate the simple joys can transform the holiday experience.

I wish you balance and joy this holiday season!

Holiday Parties

The holidays are here and so are the luncheons, cocktail parties, and dinner parties. There is always an abundance of eating, drinking, and late nights- it’s super fun but also exhausting. And there never seems to be enough downtime. This holiday I am loosening my belt, both literally and figuratively, and I am embracing the time spent with friends and family, and the opportunities for new experiences.

I will admit, this is challenging. But, by adopting an intuitive approach to eating, I've found a way to achieve a sense of balance. And honestly, it is liberating!

Here are some tips that have been working for me:

Listen to your body: Pay attention to what your body is telling you. Eat when you're hungry and stop when you're satisfied. By trying to be more mindful, hopefully you will avoid overeating.

Savor each bite: Slow down when you eat! Enjoy what you are tasting. This goal is to increase your satisfaction and reduce overindulging.

Choose foods mindfully while also listening to what you may be craving: Instead of restricting yourself from certain foods, give yourself permission to eat without guilt.

Stay hydrated: Sometimes, our bodies can confuse thirst with hunger. Stay hydrated by drinking water throughout the day. This can help you differentiate between true hunger and other sensations.

Chose movement: Exercise is not a means to "burn off" holiday indulgences. Think of exercise as a pleasant way to move your body and boost your mood. Do what you love

(I have come to love walking outside, taking in the fresh air and breathing easily).

Practice self-compassion: Be kind to yourself during the holiday season. If you find yourself eating more than you intended, let go of guilt. Try to remember that each meal is a new opportunity to make nourishing choices.

Connect socially: Focus on the social aspects of holiday gatherings rather than just the food.

Remember, the key is to approach the holiday season with balance, mindfulness, and self-compassion. By listening to your body and honoring your cravings in a mindful way, you can enjoy the holidays without compromising your well-being. I’d love to work with you! Feel free to contact me at rachel@livehealthynyc.com

Gift Giving 2023

What’s on your holiday list this year? What do you want, and what are you planning to give to others?

As you navigate the holiday season, take a few moments to remember that the most valuable gift you can give is the gift of friendship. Material presents may come and go, but the bonds of friendship can nurture and “feed” us and can last a lifetime.

Have you ever thought about gifting friendship?

  • The heartfelt gift of PRESENCE- Amidst the chaos of holidays, the most meaningful gift you can offer a friend is your genuine presence. Make time to be fully engaged in your friends' company, free from distractions. Maybe it's a simple not-so-fancy lunch,or a phone call, or an outdoor walk. The gift of being truly present creates a lasting impact.

  • Acts of thoughtful KINDNESS- Acts of kindness that speak directly to the heart can light one up. A simple single thoughtful gesture (writing a note, dropping off baked goods or a plant, or even a book that you loved to read and want to share) or simply being there during times of need all embody the true spirit of the season.

  • Shared MEMORIES- reminiscing with your friend about shared experiences can be meaningful as connections can build a bridge between the past and the present.

  • EMPATHY AND UNDERSTANDING- The holiday season (or any time for that matter) can bring a mix of emotions. Be attuned to your friend's feelings and offer empathy and understanding during both joyous and challenging times. The gift of a listening ear and an open heart creates compassion and a safe space for your friend to truly be themselves.

As the lights of December brighten this holiday season, think about reaching out to old friends, making new connections, and nurturing the relationships that mean the most to you.

Through genuine presence, acts of kindness, shared traditions, and empathy you contribute to the nourishment of building and maintaining connections that make this season truly special.

May your celebrations be filled with the warmth of meaningful friendships, creating lasting memories that transcend way beyond the holiday season!

Holidays 2023

The other day, as I was out for a walk, I couldn't help but overhear a conversation that resonated with the same sentiment that many of us have during this bustling holiday season. "Are you ready for the holidays?" inquired one woman to her friend. The response, delivered with a little more than a hint of exasperation, was, "Are you kidding, I can hardly get through today!" I chuckled, realizing how relatable this was.

The holiday madness is upon us, whether we feel prepared or not. So, as a licensed therapist and an intuitive eating coach, let me share my thoughts on navigating this chaotic but festive time.

Step 1- Embrace the present moment. Try not to let yourself get caught up in the hustle and bustle of the season.Even if it is madness. Try to practice mindfulness and try to be fully present in each moment. It’s a way to claim your boundaries and remove yourself from everyones chaos.

Step 2- Listen to your body. Pay attention to hunger and fullness signals. Allowing yourself to enjoy holiday meals without guilt.

Step 3- Priortize YOU! In the midst of all the rush, make sure to priortize yourself. Taking time for yourself is crucial. Self-care is not a luxury but a necessity, especially during the busy holiday season.

Step 4- Set realistic expectations. Not everything will go perfectly (the power went out in my house the day before Thansgiving!). Embrace imperfections and focus on the positive moments.

Step 5- Foster connection. Engage in meaningful conversations, create memories, and cherish the moments of togetherness.

Step 6- Practice gratitude. Amidst the chaos, take a moment each day to reflect on what you're grateful for. Gratitude has the power to shift your perspective and bring a sense of peace.

Getting through the holiday madness involves a combination of mindfulness, self-compassion, and a focus on what truly matters. If I can help you navigate this season and help you to remember to be kind to yourself, listen to your body, and cherish the moments that make the holidays special, contact me at Rachel@livehealthynyc.com

Thanksgiving 2023

Thanksgiving. Food. Rules.

I can confidently speak for myself and say that Thanksgiving is a shared favorite holiday in our house!

My daughter’s only request on her way home from college is that we have her favorite Thanksgiving foods! This past week while she prepared meals at a local food pantry she told me how grateful she is to have her family to go home to.

Warmth, connection, loving chaos and gratitude mixed with lots of prep and cleanup will fill my house as this week unfolds. It's more than just a meal; it's like the blanket that was handmade by my grandmother, woven with threads of family, friends, aromatic smells from the kitchen, togetherness, and the magical kickoff to the holiday season. And plenty of leftovers that will surely taste better the next day!

As I sat down to think more about this coming holiday, it occurred to me that this holiday is “ruled by the food” we make and has unspoken "food rules" that define our experience. Every year the menu takes on a life of its own as we intertwine family traditions, personal tastes, comfort and some experimentation with new recipes and ideas. We pass down culinary knowledge and wait somewhat impatiently as the meal is prepared. It is more than the meal that feeds us but collective togetherness that nourishes our souls.

While these food rules provide a comforting structure, I am acutely aware of how intuitive eating invites us to be attuned to the present, fostering a healthy and balanced relationship with this holiday meal. While I am saddened by those who are not with us at our table, I will always make a point to keep their memories alive by the foods we prepare. And as I will share my home with family and friends, we will have a celebration of gratitude and togetherness.

I hope your holiday is filled with warmth and peace.

What Inspires You

Over the past few weeks, there has been so much horror in the world that I have been seeking out ways to find moments of beauty and inspiration to counterbalance the ugliness.

I suppose that I am trying to maintain my emotional well-being and perspective.

Here are some thoughts that I will share with you:

Nature's Beauty: Whether it's the parks, the mountains, rivers and streams or the ocean, connecting with the natural world is a timeless source of inspiration. Observing the changing leaves in a park, the flowers in a garden, the snow on the mountains, or the peacefulness of a sunrise or a sunset allows us to remember the wonder and beauty that exists in the world, even during difficult times.

Art and Creativity: Museums and art galleries are treasure troves of inspiration. And they exist practically right in our backyard! Art, in all its forms, has the power to transport us to different worlds, evoke emotions, and can ignite the spark of our creativity.

Music and Literature: Going to a concert or a book reading can also be wonderful sources of inspiration. My bookshelf is overflowing with novels to which are there for solace and comfort.

Acts of Kindness: Acts of kindness, compassion and goodwill can restore our faith and remind us of the beauty that exists within individuals.

Personal Creativity: Find beauty in your own creativity. Whether it’s painting, writing, photograpy, jewelry making, cooking or baking, or any other form of self expression. I believe these outlets . can be a means of channeling your emotions and finding beauty.

Mindfulness and Gratitude: Practicing mindfulness and gratitude can help you become more attuned to the beauty in everyday life. Take a moment to appreciate the small things.

Connection with Others: Forging meaningful connections with family and friends is fulfilling. Allowing yourself to share experiences, laughter and tears can be a powerful reminder of the beauty in friendship.

Self-Care: Don't forget to include self-care! Taking time for yourself and engaging in activities that bring you joy, as well as priortize is important.

Remember that seeking out these glimmers of beauty is not just an escape from reality; it's a means of nourishing your spirit, maintaining your emotional resilience, and reminding yourself that even in challenging times, there is still beauty to be found in the world. By making a conscious effort to seek and appreciate these moments, you can cultivate a more positive outlook and inner strength to help you navigate the complexities of life. If I can help you find yourself during these challenging times, contact me at Rachel@livehealthynyc.com

Time

I don’t know about you, but my body was completely thrown off this past weekend! Daylight Savings Time and The NYC Marathon really set my clock off and all I did was sleep one less hour and cheer for the runners as they crossed the finish line!

In our fast-paced world, time has become a precious and finite resource, not only for yesterday’s runners, but also for ourselves, as we find ourselves constantly chasing deadlines, rushing from one commitment to the next, and trying to balance work, family, and our own personal pursuits. It's literally as if the hours in a day have become shorter, and the to-do lists longer.

How often do you wish that we could turn back the clock to create more hours in a day? I know that I fantasize about having an extra hour or two to devote to my passions, work, hobbies, and just simply to relax and unwind. It is not really about getting more things done in a day, but a desire to find the time to do what truly matters to us.

The reality is that we cannot alter the flow of time, but we can change how we use it. I have found a few strategies to think about (and in no particular order) that help me make the most of time (and I am still a work in progress!).

Prioritize and Set Realistic Expectations: Identify your most important tasks and focus on them. And be realistic about what you can achieve in a day.

Time Management: Learn effective time management techniques, such as setting clear goals, creating schedules, and breaking tasks into smaller, manageable steps.

Eliminate Distractions: Minimize interruptions and distractions.

Say No: It's essential to say no to commitments that don't align with your priorities.

Mindfulness: Practice mindfulness and be fully present in the moment.

Self-Care: Make time for self-care and relaxation, as it can increase your overall productivity and well-being.

Learn to Let Go and Breathe: Recognize that some tasks can wait or may not be as important as you thought.

While we may not be able to change time back, we can certainly change our relationship with it. By making conscious and intentional choices, it is more about making time work for us, rather than feeling like we're constantly chasing after it.

If I can help you to breathe easier by learning how to have a better relationship with yourself, feel free to contact me at Rachel@livehealthynyc.com


Feeling Restricted by the Word Diet

The word, DIET, seemingly simple, has taken on a life of its own. It encompasses a complex web of thoughts, emotions, and actions. For many, it's a journey marked by mental gymnastics, relentless self-judgment, and a ceaseless preoccupation with food. And the mental planning that accompanies dieting can consume an enormous amount of time and mental energy. It's a constant battle to adhere to rigid rules and restrictions, while the fear of "slipping up" looms ever-present.

Unfortunately, our culture has allowed such a small word to have such an enormous impact, fostering a negative self-image and low self-esteem for those who diet. This unhealthy fixation on food and body image has led to the constant desire to look and feel good, with beauty products, stylish clothes, and "healthy" supplements becoming the norm. It has taken many years of working towards a healthier self to break free from the constraints that diet culture has placed upon us.

So, how do we do this? It starts with rejecting the diet mentality, as Intuitive Eating suggests, and it's about unlearning the deeply ingrained beliefs that have shaped our thoughts about food and body. Rather than obsessing over food choices, Intuitive Eating allows you to make peace with food. It’s a newfound mental freedom that opens the door to greater self-acceptance and improved mental health.

If I can help you learn how to have a better relationship with food and with yourself, please email me at rachel@livehealthynyc.com

Healthy Eating Growing Up

I was a tall lanky teenager (puberty didn’t set in til late), I loved fashion and drugstore makeup! By the time I was in highshool (circa 1980’s), I fell in love with Jane Fonda and her iconic leg warmers. Everyday after school when I came home, I would pop in one of her videos (a VHS to be exact) and turn our family room into my “exercise studio”.

It was around this same time, I started to eat “healthy”. As a “healthy conscious” teen, I literally ate up what the media fed to me! I gave up red meat and was into all of the healthy crazes. I can recall eating “oat bran” because it was supposed to lower my cholesterol (even though I never had a problem with my cholesterol!). I remember going to my best friend's house for dinner and having her mom’s cabbage soup. While it didn’t hold a candle to my grandma’s chicken noodle matzo ball soup, we needed cabbage soup to be a staple in my house too! Besides oat bran muffins and cabbage soup, our pantry became stocked with everything “fat-free” including those green boxes of “Snackwells” which were trendy and seemingly guilt-free.

Fast forward a few years to college in the 90’s and the health boom continued. I thought that I was prioritizing wellness, exercise and self-improvement. And now many years later, in my 50’s, when I can happily say that my life is full, I have worked hard to recognize that all the branding, labeling, and marketing was really a source of confusion and misguided relationships with food, health, exercise and wellness.

But, no matter how much I practice, day to day living still throws me a curve ball to test my agility. I was shopping at a locall market and I noticed a tray of “vegan bikini body muffins”. WAS THIS A JOKE? If I eat one every day would I be able to wear a bikini without thinking twice? And what about those younger than me, the young girls and boys who are so impressionable (as I once was)? Are they supposed to believe the label and think this way too? Clearly someone was trying to be funny when they labeled these muffins. But why? Why is a muffin a “bad food”? I took out my readers so I could see the fine print. All ingredients that I truly love (spelt flour, oat flour, fresh zucchini, carrots. and agave nectar). The labeling of these muffins as "bikini body" is not only misleading, but it also perpetuates the idea that our worth is determined by our appearance. This moment, caught off guard as I was shopping for food, opened the pantry door, leading me back for a moment in time, where I didn’t want to go. Should I or shouldn’t I buy the damn muffins and eat them? Did I want to support this ridiculous culture that we are still living in?

As an Intuituve Eating Coach, I have worked hard to not let myself get trapped by diet culture. I have learned to trust my body to make food choices that feel good to me, without judgement and without being influenced by diet culture. We all have the power to challenge diet culture. By being mindful of the messages we are exposed to, and by making conscious choices about the foods we eat, we can create a more positive relationship with food and our bodies.

And the muffins? Well, they are darn good!

If you are struggling with diet culture, there are resources available to help you. As a Psychotherapist as well as an Intuitive Eating Coach, I can provide support and guidance as you learn to trust your body and make food choices that are right for you.

Our Relationships to Our Bodies



It is well-known that leading a healthy life involves eating healthy foods, getting enough sleep, exercising regularly, and avoiding drugs and alcohol. However, taking care of oneself is not selfish, but rather necessary for overall wellness. This journey of self-awareness, inner growth, and meaningful connection to oneself is paramount to wellness. It encompasses practices that nourish the spirit, cultivate self-awareness, and foster emotional well-being. 

The ability to be mindful, intentional, authentic, and full of spirit will allow you to better navigate and handle the curves that life may throw in your path. The benefits of focusing on self-awareness—of tuning into your body and taking the time to nourish it properly—are profound. The more we practice self-care activities, the more confident, creative, and productive we are. 

By nurturing and healing our bodies, we can enhance our spirit, emotional well-being, and self-awareness. To be honest, there isn't a perfect, correct, or best way to approach your self-care routine. Wellness and mental health is about whatever you need to feel happier or more relaxed. Whether it's spending time with friends, indulging in a shopping spree, or simply taking a break to rest, it's essential to prioritize our soul care to achieve a healthier and happier life. 

Bottom line: a healthy relationship to oneself is nurtured through self care!



If you would like to talk to me about living a healthy and balanced life, contact me at rachel@livehealthynyc.com





Halloween Intuitive Eating

Today we went shopping for pumpkins, apples and halloween candy. I love October. It’s all about apples, pumpkins, spice lattes, roasted nuts and halloween candy. And I love the decorations that are less scary and more festive. 

However, this season can be scary, and not always fun for those who struggle with disordered eating or an eating disorder, such as anorexia, bulimia, or binge eating disorder. There’s so much food, especially pies and sweets. Whether you have had a history of chronic dieting, have used food as an emotional escape, or feel out of control when it comes to eating certain foods, the sight of a bowl of Halloween candy can be enough to send you into a downward spiral. Diet culture has turned candies and sweet desserts into “bad” foods and it is hard now to approach these foods with a neutral approach. And while Intuitive Eating teaches us to pay attention to our hunger and fullness signals, candies, chocolates and pies don’t really fit into these hunger and fullness cues, as they are not foods that we would eat to satisfy hunger. 

Practiing Intuitive Eating allows you to enjoy your favorite sweets and desserts as part of a healthy diet, and NO - you will not harm your body or your health by eating these types of pleasurable foods. And, yes, food is for pleasure. Once you start to shift your mindset from the binary of dieting, restriction, and scarcity to the spectrum of abundance and allowance, then food habituation (research in an area called “food habituation” shows that the more you are exposed to something – whether that be a food, a noise, or a certain smell for instance – the less your brain cares about it) can happen, and the deprivation-binge pendulum can stop.

Now this process is not easy, but it is possible. When a certain food becomes familiar and is not kept off-limits, and you know you can eat it whenever you want, it becomes less compelling. You get used to knowing it will be there today, tomorrow, and the next day, and you actually end up eating it less often. And you may actually notice that when you stop restricting, the candies may not be as appealing as they once were. 

And remember, Hallowen (and the holidays that are coming around the corner) can be so much more than just the food! 

If you would like support during this season and to learn more and talk with me, feel free to send me a note to my email at rachel@livehealthynyc.com

Diet Culture: Fruits and Veggies

There is a common misconception that consuming certain types of fruits and vegetables can lead to weight gain. For example, there are “good” fruits and “bad” fruits. However, this is far from the truth. In a culture obsessed with diet and weight loss, it’s easy to fall into the trap of believing every claim we read or hear about food. The constant conversations about what to eat and what to avoid can be overwhelming and often contradictory. Furthermore, when we listen to diet culture it can be harmful and can cause people to develop negative relationships with these foods.

And the reality is, there is no magic solution, not a tea, not a juice and not a superfood that will cure all our problems- not even Ozempic or Mounjaro can heal us.

Let’s step back and take a closer look at the messages we're receiving and the impact they have on our relationship with food. And let's debunk the myth that there are certain fruits and vegetables that make you “fat” and embrace all of these delicious and nutritious foods. And so, as I think about my daily intake of fruits and veggies, if you know me personally, you may see me drinking a banana and spinach and peanut butter and protein smoothie for a quick and easy meal. Am I afraid that eating a banana will make me fat? Or that peanut butter isn’t as healthy as almond butter? Nope! Not at all! I do not let myself fall into the myth of “good foods” and “bad foods”. While a fruit or veggie smoothie may be a convenient option when I am in a rush, I really do prefer a solid meal. I enjoy sitting down to my food. I love the way it looks on my plate and I enjoy time by myself or eating a meal with family or friends. It also allows me to pay attention to how different foods make me feel, both physically and emotionally. Mindful eating allows me to savor my meals and enjoy them for a multitude of reasons. It helps us tune in to our body's signals of hunger and fullness, prevents overeating, and promotes a healthier relationship with food. Making a conscious effort to practice mindful eating will enable you to reap its many benefits, specifically connecting to yourself! If I can help you to learn to focus on balanced and sustainable eating habits rather than falling for the latest fad diet or quick fix solution please email me at rachel@livehealthynyc.com

More Self Care

“You can’t pour from an empty jug” is a saying that I keep close to my mind. If I don’t have enough for myself, I can’t give to myself or others. Taking care of ourselves should be paramount. “Self care” should be practiced every single day. Let me be clear- self care is not indulgence. It is not about buying an expensive new wardrobe or designer shoes. It is not about taking a spa day. It is a discipline. It takes discipline to do the things that are good for us instead of what feels good in the moment. And it takes discipline to take full and complete responsibility for our own well-being.

Self care is not selfish – in fact it’s vital. If you want to thrive and live a healthy and long life, daily habits of self-care are so important. It’s not about just fitting in “me time” to your busy day. It’s about making time for yourself as a regular “activity” as part of your daily life.

Self-care is also a discipline because it’s not something you do once in a while when the world gets crazy or when you get infirmed. It’s what you do every day, every week, month in and month out. It’s taking care of yourself in a way that doesn’t require you to “indulge” in order to restore balance. It’s making the commitment to stay healthy and balanced as a regular practice. Self care is about physically and mentally nourishing my mind, body and soul. It is usually something that is relaxing and calming as well as intellectually and physically stimulating and challenging. What do you do to practice self care? If I can help you learn to practice self care, please contact me at rachel@livehealthynyc.com I’d love to help you!